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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: ken

In the 31 days ending Jul 31, 2011:

activity # timemileskm+mload
  Running20 12:43:12 91.5(8:20) 147.26(5:11) 639230.6
  Elliptical9 5:26:0240.3
  Stretching27 5:05:004.0
  Bike5 3:35:39 39.64 63.79 37926.0
  Strength11 2:17:4614.3
  Orienteering1 50:08 5.43(9:14) 8.74(5:44) 15623 /24c95%20.0
  Total28 29:57:47 136.57 219.79 117423 /24c95%335.2
  [1-5]28 25:02:47
averages - sleep:6.4

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Sunday Jul 31, 2011 #

11 AM

Running (road) 47:32 intensity: (7:45 @1) + (39:27 @2) + (20 @3) 5.33 mi (8:55 / mi) +132m 8:17 / mi
ahr:140 max:162 shoes: Nimbus 12 #2

out exploring the other way, all roads again. had a vague idea where some roads went but hadn't studied super closely, so I had some fun guessing whether various little roads went anywhere. managed to close the loop pretty well without major backtracking.
C • Never-ever land 3

Stretching 15:00 [0]

Saturday Jul 30, 2011 #

9 PM

Running (road) 20:20 intensity: (11:23 @1) + (8:46 @2) + (11 @3) 1.82 mi (11:10 / mi) +51m 10:17 / mi
ahr:133 slept:1.0 shoes: Nimbus 12 #2

a quick run around after lots of flying and driving. it was getting dark, so I didn't go very far. was looking for dirt road options, but didn't find any. nice and cool.

Stretching 5:00 [0]

Thursday Jul 28, 2011 #

4 PM

Elliptical 31:01 intensity: (15:00 @1) + (16:01 @2)
ahr:130 max:141 slept:7.0 shoes: Nimbus 12 #2

Stretching 7:00 [0]

busy getting packed. flying tomorrow, should be an adventure.
C • Have a good flight and trip! 1

Wednesday Jul 27, 2011 #

12 PM

Strength 7:13 [1]
slept:7.0

Running intervals (treadmill) 46:13 intensity: (4:41 @1) + (13:25 @2) + (8:51 @3) + (19:16 @4) 6.19 mi (7:28 / mi)
ahr:157 max:176 shoes: Nimbus 12 #2

4x~1mi, 1.5%, 1min rest. footpod reading a little slow, actual treadmill paces were 6:07, 6:07, 6:03, 6:03.

Stretching 15:00 [0]

Tuesday Jul 26, 2011 #

11 AM

Elliptical 40:00 intensity: (28:10 @1) + (11:50 @2)
ahr:123 max:142 slept:6.5 shoes: Nimbus 12 #2

Running 15:08 intensity: (1:35 @1) + (13:32 @2) + (1 @3) 1.83 mi (8:15 / mi) +26m 7:54 / mi
ahr:141 max:158 shoes: Nimbus 12 #2

Stretching 12:00 [0]

Monday Jul 25, 2011 #

11 AM

Strength 7:30 [1]
ahr:88 max:115

Running intervals (treadmill) 46:24 intensity: (3:00 @1) + (27:24 @2) + (16:00 @5) 6.15 mi (7:33 / mi)
ahr:161 max:176 shoes: Nimbus 12 #2

Stretching 13:00 [0]

Sunday Jul 24, 2011 #

2 PM

Running 37:49 [2] 4.3 mi (8:48 / mi) +55m 8:28 / mi
ahr:150 slept:6.0 shoes: Nimbus 12 #2

Stretching 10:00 [3]

Friday Jul 22, 2011 #

11 AM

Running warm up/down (treadmill) 12:12 intensity: (2:12 @1) + (10:00 @2) 1.32 mi (9:15 / mi)
slept:7.0 shoes: Nimbus 12 #2

Running intervals (treadmill) 35:07 intensity: (45 @1) + (5:01 @2) + (5:38 @3) + (23:43 @4) 5.1 mi (6:53 / mi)
ahr:167 max:176 shoes: Nimbus 12 #2

100+ outside, dewpoint in the low 80s, very nice. You win again, DC weather.
4x 1mi +1min jog

Strength 6:27 intensity: (6:07 @1) + (20 @2)
ahr:121 max:145

Stretching 12:00 [0]

Thursday Jul 21, 2011 #

11 AM

Elliptical 45:00 intensity: (30:36 @1) + (14:24 @2)
ahr:123 max:142 slept:6.0 shoes: Nimbus 12 #2

Stretching 17:00 [0]

Wednesday Jul 20, 2011 #

11 AM

Strength 7:08 [1]
slept:6.0

Running intervals (treadmill) 45:26 intensity: (2:33 @1) + (17:03 @2) + (10:50 @3) + (15:00 @5) 5.98 mi (7:36 / mi)
ahr:157 max:179 shoes: Nimbus 12 #2

5x 3/3min, 1.5% incline. a little faster than last week, felt pretty good. hit the big red treadmill stop button by accident near the end of the last one.

Stretching 12:00 [0]

some extra attention to my left calf which is a little tight and might be contributing to my ankle problems in a round-about way.

Tuesday Jul 19, 2011 #

11 AM

Elliptical 45:00 intensity: (32:28 @1) + (12:32 @2)
ahr:124 max:139 slept:6.5 shoes: Nimbus 12 #2

Stretching 15:00 [0]

Monday Jul 18, 2011 #

11 AM

Bike (stationary) 15:14 [1]
ahr:110 max:125 slept:7.0

Strength 7:00 [1]
ahr:101

Stretching 15:00 [0]

Sunday Jul 17, 2011 #

Note
(injured)

ankle was ok yesterday, but has been hurting at a few random weight-bearing moments today. not obvious which part is actually causing trouble, will try some rest and more thorough stretching.

Saturday Jul 16, 2011 #

1 PM

Bike 7:28 intensity: (5:37 @1) + (1:30 @2) + (21 @3) 1.38 mi (11.1 mph)
ahr:123 max:165 slept:5.5

Running 11:28 intensity: (3:54 @1) + (7:34 @2) 1.18 mi (9:41 / mi)
ahr:130 max:148 shoes: Nimbus 12 #2

Running intervals 37:16 intensity: (21:25 @2) + (15:51 @5) 5.17 mi (7:13 / mi)
ahr:158 max:181 shoes: Nimbus 12 #2

4x800, 4x400, with 400m recovery jogs. felt pretty good, unusually un-humid weather.

Bike 10:37 intensity: (9:40 @1) + (57 @2) 1.74 mi (9.8 mph) +14m
ahr:123 max:137

Stretching 12:00 [0]

Friday Jul 15, 2011 #

12 PM

Strength 17:31 [1]
slept:7.0

Running 35:22 intensity: (10:55 @1) + (24:01 @2) + (26 @3) 4.14 mi (8:33 / mi) +31m 8:21 / mi
ahr:136 max:158 shoes: Nimbus 12 #2

Stretching 11:00 [0]

Thursday Jul 14, 2011 #

11 AM

Elliptical 45:00 intensity: (39:04 @1) + (5:56 @2)
ahr:123 max:135 slept:7.0 shoes: Nimbus 12 #2

Stretching 12:00 [0]

Wednesday Jul 13, 2011 #

11 AM

Strength (core) 9:29 [1]
ahr:101 max:124 slept:6.0

Doing this first today, mostly to avoid getting the mats all sweaty. but maybe also just a good idea. I will probably keep skipping the leg stuff between now and WOC in order to stay looser.
C • Don't do that! 7

Running intervals (treadmill) 40:01 intensity: (28:01 @2) + (12:00 @5) 5.17 mi (7:44 / mi)
ahr:152 max:178 shoes: Nimbus 12 #2

too hot outside for fast running, so first treadmill session in a while. felt ok, ankle was ok too. 1.5% incline, 4x 3/3. I kept the footpod calibration from last time (940), and that seemed good, mostly matching the treadmill readings. check out my speedy cadence, 97!

Stretching 14:00 [0]

Tuesday Jul 12, 2011 #

11 AM

Elliptical 30:01 [1]
ahr:114 max:134 slept:7.5 shoes: Nimbus 12 #2

Stretching 13:00 [0]

Monday Jul 11, 2011 #

11 AM

Running 34:53 intensity: (2:14 @1) + (30:28 @2) + (1:12 @3) + (59 @4) 4.07 mi (8:34 / mi) +31m 8:22 / mi
ahr:145 max:161 slept:8.0 shoes: Nimbus 12 #2

Strength 18:16 [1]

Stretching 10:00 [0]

Sunday Jul 10, 2011 #

1 PM

Bike 1:55:45 intensity: (1:15:47 @1) + (39:58 @2) 27.91 mi (14.5 mph) +266m
ahr:131 slept:7.5

nice ride down the crescent trail to boat house, then up the canal to swain's lock, and then on the roads home. some nice empty sections of towpath, maybe some parts I haven't done before. had planned to go a little shorter, maybe getting off the canal at great falls or sooner, but I felt ok so I kept going. around 90F, but mostly shady until river rd.

ankle had been bothering me some after yesterday's orienteering, but felt all good on the bike.

Stretching 12:00 [0]

Saturday Jul 9, 2011 #

4 PM

Orienteering race 18:17 intensity: (11 @1) + (2:13 @2) + (5:01 @3) + (10:46 @4) + (6 @5) *** 3.36 km (5:26 / km) +49m 5:04 / km
ahr:164 max:178 spiked:9/9c slept:8.0 shoes: VJ Falcon spikes 2009

sprint training on ted's new mostly-finished rockburn map. special thanks to him for ISSOM-ing it. was hot so I didn't really warm up, though maybe I should have. ankle felt ok but I did have to stop and tie my shoe. nice area.
video

Running warm up/down 2:21 intensity: (10 @1) + (2:11 @2) 0.2 mi (11:45 / mi) +1m 11:34 / mi
ahr:139 max:149 shoes: VJ Falcon spikes 2009

Orienteering race 14:29 intensity: (31 @1) + (12 @2) + (2:25 @3) + (11:07 @4) + (14 @5) *** 2.99 km (4:50 / km) +62m 4:23 / km
ahr:168 max:186 spiked:9/10c shoes: VJ Falcon spikes 2009

the second sprint. this time a little bit more on trails. counting the first one as not spiked, even though I didn't really miss it.
video

Orienteering 17:22 intensity: (4:51 @1) + (12:13 @2) + (10 @3) + (8 @4) 1.48 mi (11:44 / mi) +45m 10:43 / mi
ahr:139 max:174 spiked:5/5c shoes: VJ Falcon spikes 2009

control pickup

Stretching 5:00 [0]

Friday Jul 8, 2011 #

6 PM

Running 34:33 intensity: (39 @1) + (30:41 @2) + (2:58 @3) + (15 @4) 3.86 mi (8:58 / mi) +47m 8:38 / mi
ahr:146 shoes: Nimbus 12 #2

Strength 15:55 intensity: (14:42 @1) + (1:13 @2)
ahr:110 max:142

Stretching 5:00 [0]

Thursday Jul 7, 2011 #

11 AM

Elliptical 30:00 [1]
ahr:116 max:130 slept:7.0 shoes: Nimbus 12 #2

Running 36:34 intensity: (4:20 @1) + (30:45 @2) + (1:26 @3) + (3 @4) 4.06 mi (9:01 / mi) +31m 8:48 / mi
ahr:142 max:167 shoes: Nimbus 12 #2

Stretching 12:00 [0]

Wednesday Jul 6, 2011 #

11 AM

Bike warm up/down (stationary) 10:01 [1]
ahr:106 max:115 slept:6.0

Running intervals 42:07 intensity: (6:08 @1) + (31:53 @2) + (4:06 @5) 5.08 mi (8:17 / mi) +58m 8:00 / mi
ahr:148 max:172 shoes: Nimbus 12 #2

easy intro to faster intervals, basically a regular run with 7x200m strides mixed in. not sure what the pace would be, just tried to be quick and smooth, ended up pretty consistent. fast parts on the sidewalk, the rest on the grass. not quite 200 each since I set the intervals to 0.12mi, first time trying that, though obviously I could have gone metric to get 0.2km if I really wanted. it's cool that Garmin still gives you the 5 warning beeps before the end of distance-based intervals.

Strength (core/legs) 21:28 intensity: (19:35 @1) + (1:40 @2) + (13 @3)
ahr:117 max:163

Stretching 12:00 [0]

Tuesday Jul 5, 2011 #

12 PM

Elliptical 20:00 [1]
ahr:102 max:107 slept:7.0 shoes: Nimbus 12 #2

Running 36:49 intensity: (8:36 @1) + (27:31 @2) + (42 @3) 4.15 mi (8:52 / mi) +42m 8:36 / mi
ahr:137 max:161 shoes: Nimbus 12 #2

Stretching 12:00 [0]

Monday Jul 4, 2011 #

7 AM

Running warm up/down 23:49 [1] 2.3 mi (10:21 / mi) +1m 10:21 / mi
ahr:143 slept:5.0 shoes: Nimbus 12 #2

Running warm up/down 3:27 intensity: (46 @1) + (2:41 @2) 0.35 mi (9:58 / mi) +3m 9:42 / mi
ahr:135 max:146 shoes: Nimbus 12 #2

Running race (trail) 23:46 [5] 4.01 mi (5:56 / mi) +11m 5:53 / mi
ahr:173 max:178 shoes: Nimbus 12 #2

low key dcrrc race on the towpath, wet and humid, but early enough that it wasn't really hot yet. Age-handicap format got me a 13s head-start over the HS kids for being 30+. my goals were to get a hard speed workout and stay ahead of as many neon-colored-shoes-people as possible. ended up behind 3 or 4 open-class guys (at least one with neon-green shoes) and a few others who started earlier. took me almost 3 miles to make up daddy-o's 5-min head start. towpath was a little bit soft from all the rain, which was nice, and it didn't seem to bother my ankle.

Running warm up/down 10:26 intensity: (1:59 @1) + (8:27 @2) 0.82 mi (12:43 / mi) +6m 12:26 / mi
ahr:135 max:141 shoes: Nimbus 12 #2

Stretching 10:00 [0]

1 PM

Bike (+trailer) 56:34 intensity: (56:00 @1) + (34 @2) 8.61 mi (9.1 mph) +99m
ahr:106 max:139

easy ride on the crescent trail, pulling the girls.

Sunday Jul 3, 2011 #

12 PM

Running (trail) 51:25 intensity: (10:21 @1) + (41:04 @2) 4.88 mi (10:32 / mi) +82m 10:01 / mi
ahr:138 max:152 slept:6.0 shoes: Nimbus 12 #2

cabin john trail south from the pool with dad. was careful with my ankle and it felt mostly ok.

Stretching 7:00 [0]

Friday Jul 1, 2011 #

Note

training plan update due
11 AM

Elliptical 40:00 intensity: (24:13 @1) + (15:47 @2)
ahr:126 max:134 shoes: Nimbus 12 #2

Running 32:44 intensity: (7:02 @1) + (24:38 @2) + (1:04 @3) 4.05 mi (8:05 / mi) +31m 7:54 / mi
ahr:142 max:162 shoes: Nimbus 12 #2

Strength 19:49 intensity: (18:09 @1) + (1:40 @2)
ahr:118 max:167

Stretching 10:00 [0]

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