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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: mgb

In the 7 days ending Apr 30, 2011:

activity # timemileskm+m
  Running3 2:57:38 20.51(8:40) 33.01(5:23) 349
  Orienteering2 1:34:31 5.45(17:21) 8.76(10:47) 235
  Strength2 45:00
  Cycling1 20:00 3.25(6:09) 5.23(3:49)
  Total6 5:37:09 29.21 47.0 584
averages - sleep:7.1 rhr:54

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Saturday Apr 30, 2011 #

9 AM

Orienteering race 1:04:22 [4] 3.6 mi (17:53 / mi) +178m 15:30 / mi

The middle distance at West Point. I was slow as expected but didn't miss anything apart from the first control.
1 PM

Orienteering race 30:09 [3] 1.84 mi (16:21 / mi) +57m 14:55 / mi

The sprint. The terrain between 6 and 8 made me very slow.

Friday Apr 29, 2011 #

Note

Regular rest day. Going down to West Point.

Thursday Apr 28, 2011 #

5 PM

Running intervals 22:48 [5] 3.1 mi (7:21 / mi)
rhr:52 slept:7.0

Long intervals on the tread mill. 0.5 @ 7.5mph, 0.5 @ 9.5, 0.5 @ 7.5mph, 0.5 @ 9.5mph, 0.6 @ 7.5mph, 0.5 @ 8.5mph

Strength 20:00 [3]

Bench press - 115lbs, lat pulldown - 110lbs, abdominal machine 105lbs, dumb bell wrist lift 20lbs

Wednesday Apr 27, 2011 #

Note
rhr:56 slept:6.5 (rest day)

Took a rest day in the anticipation of the coming weekend.

Tuesday Apr 26, 2011 #

6 PM

Running 55:00 [4] 6.63 mi (8:18 / mi) +131m 7:49 / mi
rhr:52 slept:6.5

The first half-decent run in April. Hopefully this signals that the recovery is in progress. Need to make sure that I am thoroughly taped this weekend, to keep this going.

Earlier I had the goal of finishing somewhere in the middle at West Point, but with the problems I have had in April, I just have to realize my limitations and not put in some unrealistic goal. I will instead concentrate on my orienteering and just enjoy running in a new place, with the goal of running an injury-free weekend. April 2011 has been a loss, but hopefully this weekend will be the end of it, and I can put this behind me.

Monday Apr 25, 2011 #

5 PM

Cycling 20:00 [1] 3.25 mi (6:09 / mi)
rhr:52 slept:7.5

Recovery

Strength 25:00 [3]

Lateral Raise - 50 lbs, Abdominal Machine - 110 lbs, Pull down (cable) - 70 lbs, Lat Pulldown - 110 lbs, Pec Fly - 110 lbs, Back Fly - 80 lbs, Shoulder Press - 60 lbs

Sunday Apr 24, 2011 #

8 AM

Running long 1:30:34 [4] 10.2 mi (8:53 / mi) +182m 8:25 / mi
rhr:56 slept:8.0

I did part of the route for Applefest Half-Marathon that I will do in the fall. It made me realize it is probably the cruelest half-marathon around. It starts out with 4 miles of flat/down-hill, turning into 5 miles of rolling hills going into 2 miles of steady uphill, with the last 2 miles being flat. It justs invites you to go to fast in the beginning, tires you on the rolling hills to break you when the uphills come around. The climb calculated by the GPS does not do the course justice.

Running warm up/down 9:16 [1] 0.58 mi (16:00 / mi) +36m 13:25 / mi

Cool down.

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