Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Swisstoph

In the 7 days ending Apr 2, 2007:

activity

time

miles

+ft

Trail Run

3:25:23

24.63

(8:20)

39.64

(5:11)

Bike Commute

2:30:00

29.28

(5:07)

47.12

(3:11)

Orienteering

2:00:38

9.32

(12:57)

15.0

(8:03)

47 /

50c

94%

Cycling Rollers

1:28:12

Strength and Stretching

25:00

Total

9:49:13

63.23

101.76

47 /

50c

94%

[1-5]

9:32:13

2:25

0:00

» now

Monday Apr 2, 2007 #

Trail Run warm up/down 22:05 [2] 2.8 mi (7:53 / mi)
shoes: Brooks Cascadia-Lighting Blue!

Trail Run intervals 22:30 [5] 3.28 mi (6:52 / mi)
shoes: Brooks Cascadia-Lighting Blue!

3 sets of: 8 times 30 seconds on / 30 seconds off with 2:30 rest between sets. Tried to go for ten reps, but ended up at 8 again.

Trail Run intervals 5:00 [0] 0.0 mi
shoes: Brooks Cascadia-Lighting Blue!

Rest between sets.

Strength and Stretching 5:00 [1]

I've been slacking off with my stretching and definitely felt it today...

Bike Commute 25:00 [2] 4.88 mi (5:07 / mi)

To work again...

Note

Checked up on the last time I ran this workout: Ran :17/mile faster than last time. Ahhh good, progress.

Sunday Apr 1, 2007 #

Note
(rest day)

If I intend to run intervals tomorrow, I'll need a rest from the hard runs yesterday...

Saturday Mar 31, 2007 #

Orienteering 36:05 [3] *** 3.5 km (10:19 / km)
spiked:16/16c shoes: VJ Inegrators

Setting controls for the Training Session today. Three courses total, with 16 control points.

Orienteering race 21:54 [5] *** 2.9 km (7:33 / km)
spiked:7/9c shoes: VJ Inegrators

First training exercise on a map with no contours, forcing me to do compass bearing only, something I'd been slacking off on. This was harder than I expected.

Map posted soon...

Orienteering race 20:22 [5] *** 3.0 km (6:47 / km)
spiked:8/8c shoes: VJ Inegrators

Training number two on a map with contours only. Not bad, made one route execution mistake that I was able to correct en-route.

Map posted soon...

Orienteering race 20:49 [5] *** 3.3 km (6:18 / km)
spiked:9/9c shoes: VJ Inegrators

Training number three, getting tired by now, fortunately this last one was the normal, sprint distance course on a normal map.

Map posted soon...

Orienteering 21:28 [2] *** 2.3 km (9:20 / km)
spiked:7/8c shoes: VJ Inegrators

Mamamia!!! Definitely tired by now, picked up some of the controls, John Crowther was kind enough to get the rest.

Soon, sleep...

C • Thanks 2

Bike Commute 25:00 [2] 4.88 mi (5:07 / mi)

To work of all places...

Friday Mar 30, 2007 #

Event: DVOA A-Meet (Interscholastics)

Bike Commute 25:00 [2] 4.88 mi (5:07 / mi)

Strength and Stretching 5:00 [1]

Trail Run 42:28 [3] 4.94 mi (8:36 / mi)
shoes: Brooks Cascadia-Lighting Blue!

Got turned around twice on the confusing trails at the Stratton Open Space...

Pace is approximate...

Thursday Mar 29, 2007 #

Bike Commute 25:00 [2] 4.88 mi (5:07 / mi)

Trail Run warm up/down 22:34 [2] 2.83 mi (7:58 / mi)
shoes: Brooks Cascadia-Lighting Blue!

Trail Run intervals 27:00 [5] 3.96 mi (6:49 / mi)
shoes: Brooks Cascadia-Lighting Blue!

Ran a Pyramid: 3:00, 6:00, 9:00, 6:00, 3:00 with 3:00 rest between each.

The first 15 minutes I was running upwind and uphill, the last 12 minutes were the other direction which was so very nice!!! I almost ran the same distance in the 12 minutes as I ran in the 15 minutes out...within 1/4 mile.

C • yay! good for you for getting ... 3

Trail Run intervals 12:00 [0] 0.0 mi
shoes: Brooks Cascadia-Lighting Blue!

Rest between intervals.

Strength and Stretching 5:00 [2]

Note

Yech!! Intervals were slow today, I hope it was mainly the cold and very strong headwind...

Wednesday Mar 28, 2007 #

Bike Commute 25:00 [2] 4.88 mi (5:07 / mi)

Strength and Stretching 5:00 [1]

Cycling Rollers 1:28:12 [3]

Tuesday Mar 27, 2007 #

Bike Commute 25:00 [2] 4.88 mi (5:07 / mi)

Strength and Stretching 5:00 [1]

Ouch, I really killed myself this past weekend...The spring snow was totally worth it though!

Trail Run 51:46 [3] 6.82 mi (7:35 / mi)
shoes: Brooks Cascadia-Lighting Blue!

On the Santa Fe trail from Woodmen to the South Gate bridge on the Academy.

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