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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Giac

In the 30 days ending Sep 30, 2013:

activity # timemileskm+m
  Easy Run14 10:14:26 80.23(7:39) 129.12(4:46) 465
  Warmup14 4:12:51 28.62 46.05 187
  Orienteering2 2:01:34 10.27(11:50) 16.53(7:21) 227
  Cool down14 1:58:33 11.3 18.18 81
  Tempo Run4 1:45:09 18.05(5:50) 29.04(3:37) 103
  Track Intervals5 1:43:17 4.3 6.92 3
  Trail repeats3 1:04:18 11.64(5:31) 18.74(3:26) 56
  Bike-ride1 1:00:00 0.07(14:22:09) 0.11(8:55:43)
  rest4 34:09 0.52 0.83 49
  Hill Repeats1 4:22 0.82(5:21) 1.31(3:20) 115
  Total34 24:38:39 165.81 266.85 1286
  [1-5]6 2:29:30

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Monday Sep 30, 2013 #

10 PM

Easy Run 46:53 [0] 10.19 km (4:36 / km) +34m 4:32 / km
(sick)

Sunday Sep 29, 2013 #

rest 1:00 [3]
(sick)

1st day off after 3 months. Feels like failing but I was too sick to even try.
C • Rest day 2

Saturday Sep 28, 2013 #

Tempo Run race 28:30 [3] 8.0 km (3:34 / km)

Princeton Invitational

Warmup 15:00 [3]

Cool down 10:00 [3]

Friday Sep 27, 2013 #

4 PM

Bike-ride 1:00:00 [0] 0.11 km (8:55:43 / km)
(sick)

Thursday Sep 26, 2013 #

11 PM

Warmup 10:46 [0] 2.17 km (4:57 / km) +1m 4:56 / km
(sick)

Track Intervals 54 [0] 0.29 km (3:03 / km) +1m 3:00 / km

Track Intervals 50 [0] 0.29 km (2:54 / km)

Track Intervals 49 [0] 0.3 km (2:45 / km)

Track Intervals 51 [0] 0.3 km (2:52 / km) +1m 2:49 / km

Track Intervals 50 [0] 0.3 km (2:49 / km)

Track Intervals 52 [0] 0.29 km (2:56 / km)

Track Intervals 51 [0] 0.29 km (2:56 / km) +1m 2:53 / km

Track Intervals 52 [0] 0.26 km (3:22 / km)

Track Intervals 53 [0] 0.26 km (3:25 / km)

Track Intervals 51 [0] 0.3 km (2:51 / km)

Cool down 4:31 [0] 0.93 km (4:51 / km) +4m 4:45 / km

Wednesday Sep 25, 2013 #

4 PM

Easy Run 35:29 [0] 7.47 km (4:45 / km) +16m 4:42 / km
(sick)

Tuesday Sep 24, 2013 #

6 PM

Warmup 11:04 [0] 2.18 km (5:04 / km) +2m 5:03 / km
(sick)

Track Intervals 7:01 [0] 2.01 km (3:29 / km)

Track Intervals 7:43 [0] 2.04 km (3:47 / km)

Cool down 5:34 [0] 1.08 km (5:10 / km) +4m 5:04 / km

Monday Sep 23, 2013 #

4 PM

Easy Run 44:44 [0] 10.13 km (4:25 / km) +16m 4:23 / km
(sick)

Sunday Sep 22, 2013 #

11 AM

Warmup 19:10 [0] 2.55 km (7:32 / km) +14m 7:20 / km

Tempo Run 17:14 [0] 5.03 km (3:26 / km) +58m 3:14 / km

1 PM

Cool down 5:38 [0] 0.99 km (5:42 / km) +5m 5:33 / km

Saturday Sep 21, 2013 #

11 AM

Warmup 8:33 [0] 1.6 km (5:21 / km) +28m 4:55 / km

Orienteering 52:33 [0] 8.54 km (6:09 / km) +141m 5:41 / km

1 PM

Cool down 5:55 [0] 0.91 km (6:31 / km) +5m 6:20 / km


Red - Splits

Friday Sep 20, 2013 #

4 PM

Easy Run 50:09 [0] 11.13 km (4:30 / km) +47m 4:25 / km

C • Looking good! 1

Thursday Sep 19, 2013 #

6 PM

Warmup 22:58 [0] 5.0 km (4:36 / km) +19m 4:31 / km

Workout:
10x200 with 200m jog as rest.
Goal: 29s

Result:
30,31,29,31,29,29,29,29,29,27

Cool down 6:30 [0] 1.1 km (5:53 / km) +4m 5:47 / km

Track Intervals 20:00 [3]

Wednesday Sep 18, 2013 #

4 PM

Easy Run 52:47 [0] 12.0 km (4:24 / km) +4m 4:24 / km

Tuesday Sep 17, 2013 #

6 PM

Warmup 20:09 [0] 4.15 km (4:52 / km) +2m 4:51 / km

Workout:
6x1000 on road.
Goal: 3:10s

(watch did not work right and had very random distance measurements)

Trail repeats 3:18 [0] 1.0 km (3:18 / km) +10m 3:08 / km

rest 3:01 [0] 0.06 km (49:27 / km) +1m 45:42 / km

Trail repeats 3:14 [0] 0.86 km (3:47 / km) +1m 3:46 / km

rest 3:00 [0] 0.07 km (43:29 / km) +5m 31:55 / km

Trail repeats 3:20 [0] 1.01 km (3:18 / km) +10m 3:09 / km

rest 3:00 [0] 0.09 km (33:20 / km) +5m 26:05 / km

Trail repeats 3:15 [0] 0.99 km (3:17 / km) +1m 3:16 / km

rest 3:01 [0] 0.06 km (47:53 / km) +15m 21:52 / km

Trail repeats 3:20 [0] 0.98 km (3:23 / km)

rest 2:00 [0] 0.05 km (37:44 / km)

Trail repeats 3:15 [0] 0.83 km (3:54 / km) +2m 3:51 / km

Cool down 4:14 [0] 0.92 km (4:36 / km) +3m 4:31 / km

Monday Sep 16, 2013 #

4 PM

Easy Run 47:06 [0] 10.23 km (4:36 / km) +43m 4:31 / km

Sunday Sep 15, 2013 #

11 AM

Warmup 19:53 [0] 4.05 km (4:55 / km) +24m 4:46 / km

Workout:
9km Tempo Run
Goal: 3:35s

Tempo Run 33:42 [0] 9.01 km (3:44 / km) +4m 3:44 / km

Cool down 22:40 [0] 4.87 km (4:39 / km) +4m 4:38 / km

Saturday Sep 14, 2013 #

7 PM

Easy Run 49:59 [0] 10.24 km (4:53 / km) +25m 4:49 / km

Friday Sep 13, 2013 #

4 PM

Easy Run 48:33 [0] 10.81 km (4:29 / km) +90m 4:19 / km

Thursday Sep 12, 2013 #

6 PM

Warmup 21:06 [0] 4.06 km (5:12 / km) +16m 5:06 / km

Workout:
10x400
Goal: 1:05s

Results:
6,7,6,6,6,5,5,5,5,4

Track Intervals 30:00 [3]

7 PM

Cool down 5:45 [0] 1.0 km (5:47 / km) +4m 5:40 / km

Wednesday Sep 11, 2013 #

4 PM

Easy Run 44:09 [0] 10.02 km (4:25 / km) +31m 4:20 / km

Tuesday Sep 10, 2013 #

5 PM

Warmup 20:47 [0] 4.01 km (5:11 / km) +3m 5:10 / km

Workout:
3x2000m
Goal:
6:40s

+1x1000m
Goal:
3:10s

Trail repeats 6:44 [0] 2.01 km (3:21 / km) +3m 3:20 / km

rest 3:01 [0] 0.07 km (42:29 / km) +1m 39:42 / km

Trail repeats 7:11 [0] 2.01 km (3:35 / km) +1m 3:34 / km

rest 4:04 [0] 0.1 km (41:05 / km) +13m 24:48 / km

Trail repeats 7:01 [0] 2.01 km (3:29 / km)

rest 4:01 [0] 0.12 km (34:20 / km) +8m 25:35 / km

Trail repeats 3:19 [0] 1.01 km (3:17 / km) +2m 3:15 / km

Cool down 4:36 [0] 0.95 km (4:49 / km) +4m 4:43 / km

Monday Sep 9, 2013 #

4 PM

Easy Run 43:04 [0] 10.04 km (4:17 / km) +4m 4:17 / km

Sunday Sep 8, 2013 #

6 PM

Hill Repeats 20 [0] 0.12 km (2:48 / km) +19m 1:33 / km

Hill Repeats 21 [0] 0.09 km (3:48 / km) +6m 2:52 / km

Hill Repeats 20 [0] 0.09 km (3:45 / km) +20m 1:46 / km

Hill Repeats 21 [0] 0.07 km (5:04 / km) +6m 3:32 / km

Hill Repeats 21 [0] 0.1 km (3:32 / km) +9m 2:26 / km

Hill Repeats 20 [0] 0.1 km (3:12 / km) +9m 2:14 / km

Hill Repeats 21 [0] 0.12 km (2:55 / km) +17m 1:42 / km

Hill Repeats 20 [0] 0.1 km (3:22 / km) +6m 2:35 / km

Hill Repeats 19 [0] 0.07 km (4:28 / km) +1m 4:10 / km

Hill Repeats 21 [0] 0.12 km (2:59 / km) +2m 2:45 / km

Hill Repeats 20 [0] 0.11 km (3:07 / km) +3m 2:44 / km

Hill Repeats 19 [0] 0.13 km (2:24 / km) +11m 1:42 / km

Hill Repeats 19 [0] 0.09 km (3:22 / km) +6m 2:33 / km

Warmup 20:58 [0] 4.52 km (4:38 / km) +1m 4:38 / km

Cool down 15:00 [3]

Workout:

15x20s uphills at Corey's Hill

Saturday Sep 7, 2013 #

11 PM

Orienteering 24:01 [0] 2.62 km (9:11 / km) +23m 8:47 / km

Orienteering session at the Fells with AChilds, who stayed with me in Cambridge the whole week-end. We never made it to the Pawtuckaway, so trained together. After all, it only took 45min on the T + 40min walking each way to get to the Fells... #wishingwehadacar. Does walking count as training for WOC (pun intended)?

Easy Run 4:21 [0] 0.76 km (5:43 / km) +11m 5:20 / km

Orienteering 27:33 [0] 3.47 km (7:56 / km) +49m 7:25 / km

Easy Run 5:53 [0] 1.01 km (5:50 / km) +33m 5:01 / km

Orienteering 17:27 [0] 1.91 km (9:09 / km) +14m 8:50 / km

Friday Sep 6, 2013 #

11 PM

Warmup 21:27 [0] 4.0 km (5:21 / km) +16m 5:15 / km

Workout:
7km tempo.
Goal: 3:35min/km

Tempo Run 25:43 [0] 7.01 km (3:40 / km) +41m 3:34 / km

Cool down 8:03 [0] 1.57 km (5:08 / km) +19m 4:51 / km

Thursday Sep 5, 2013 #

11 PM

Easy Run 46:05 [0] 10.01 km (4:36 / km) +69m 4:27 / km

Wednesday Sep 4, 2013 #

1 AM

Warmup 21:21 [0] 4.05 km (5:16 / km) +22m 5:08 / km

Track Intervals 30:00 [3]

Workout:

15x300 @ 49 +100m rest walking.

Result:
49 on all but two, plus the last one at 45 sec.

2 AM

Cool down 11:02 [0] 2.01 km (5:30 / km) +13m 5:19 / km

Tuesday Sep 3, 2013 #

12 AM

Easy Run 50:00 [0] 11.0 km (4:33 / km) +27m 4:29 / km

Monday Sep 2, 2013 #

11 PM

Warmup 9:26 [0] 1.65 km (5:44 / km) +27m 5:18 / km

Warmup 10:13 [0] 2.06 km (4:57 / km) +12m 4:49 / km

Workout:
3x2000m with 4min rest.
Goal: 6:40min

Trail repeats 6:40 [0] 2.01 km (3:19 / km) +12m 3:13 / km

rest 4:00 [0] 0.1 km (38:06 / km) +1m 36:22 / km

Trail repeats 6:48 [0] 2.01 km (3:23 / km) +11m 3:18 / km

rest 4:01 [0] 0.1 km (39:00 / km)

Trail repeats 6:53 [0] 2.01 km (3:26 / km) +3m 3:24 / km

Cool down 9:05 [0] 1.85 km (4:54 / km) +12m 4:45 / km

Sunday Sep 1, 2013 #

5 AM

Easy Run 45:14 [0] 4.11 km (11:01 / km) +15m 10:49 / km

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