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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Backstreet Boy

In the 28 days ending Feb 28, 2013:

activity # timemileskm+ft
  Running49 18:32:48 113.83(9:47) 183.19(6:04) 7717
  Ultimate Disc8 7:50:00
  Orienteering5 3:28:28 15.69(13:17) 25.25(8:15) 94055 /58c94%
  Total55 29:51:16 129.52 208.44 865655 /58c94%
averages - sleep:6.8

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Thursday Feb 28, 2013 #

12 PM

Running warm up/down 10:00 [1] 1.0 mi (10:00 / mi)
slept:6.5

1 PM

Ultimate Disc 55:00 [3]

Wednesday Feb 27, 2013 #

4 PM

Running warm up/down 5:49 [1] 0.59 mi (9:51 / mi)
slept:7.0

Followed by pliometrics and strides.

Running intervals 9:02 [4] 1.75 mi (5:10 / mi)

200m 0:32 rest 0:15
400m 1:14 rest 0:30
800m 2:45 rest 1:00
400m 1:16 rest 0:30
200m 0:34 rest a while
800m 2:41 we started going opposite way on track, turned around when first person went 400, raced each other back to the finish
5 PM

Running warm up/down 7:29 [1] 0.77 mi (9:43 / mi)

Tuesday Feb 26, 2013 #

12 PM

Running warm up/down 7:54 [1] 0.86 mi (9:11 / mi)
slept:8.0

GPS track
1 PM

Ultimate Disc 50:00 [3]

2 PM

Running warm up/down 8:19 [1] 0.91 mi (9:08 / mi) +20ft 8:57 / mi

GPS track
4 PM

Running 26:13 [2] 2.86 mi (9:10 / mi) +247ft 8:28 / mi

Preceded by plyometrics and strides, GPS track
5 PM

Running warm up/down 10:24 [1] 0.99 mi (10:30 / mi)

GPS track

Monday Feb 25, 2013 #

2 PM

Running warm up/down 4:45 [1] 0.49 mi (9:41 / mi)

GPS track
3 PM

Running warm up/down 9:59 [3] 0.96 mi (10:24 / mi) +75ft 9:41 / mi

Followed by some warmup pliometrics... GPS track

Running warm up/down 10:57 [1] 1.04 mi (10:32 / mi) +235ft 8:40 / mi

GPS track
4 PM

Running tempo 31:12 [4] 4.15 mi (7:31 / mi) +194ft 7:12 / mi

With track distance runners, 2 minute easy, 2 minute fast, repeat. GPS track
5 PM

Running warm up/down 10:03 [1] 0.98 mi (10:15 / mi)

Preceded by 1 minute of pushups, 1 minute of partner-leg-lifts for abs, 1:30 of pushups (couldn't sustain!) and 1:30 of partner-leg-lifts for abs (couldn't sustain!) (with the track team, head coach's assignment.) GPS track
6 PM

Running warm up/down 5:20 [1] 0.49 mi (10:53 / mi) +20ft 10:28 / mi
slept:6.0

GPS track

Sunday Feb 24, 2013 #

2 PM

Running long 1:24:00 [1] 8.68 mi (9:41 / mi) +730ft 8:58 / mi
slept:8.0

Followed by 60 bicycles, 25 pushups, 70 second plank, 20 body lifts, 25 dead bugs. Felt kinda sluggish and sore. Wonder why a day of rest didn't help too much. GPS wasn't working right on the phone, I had gone 1.34 miles before I realized it wasn't recording, even though it told me to "go" when I pushed start on the Endomondo app. Since it was out and back the distance should be accurate but the time is estimated. GPS track

Saturday Feb 23, 2013 #

4 PM

Note
slept:6.0 (rest day)

Traveling to see Mom and Dad.

Friday Feb 22, 2013 #

2 PM

Running 14:56 [1] 1.48 mi (10:05 / mi) +107ft 9:27 / mi

GPS track
7 PM

Running 4:48 [1] 0.52 mi (9:14 / mi)

GPS track

Running 21:49 [1] 2.3 mi (9:29 / mi) +74ft 9:12 / mi

GPS track

Running 4:32 [3] 0.44 mi (10:18 / mi)

GPS track
8 PM

Running 29:19 [1] 3.09 mi (9:29 / mi) +79ft 9:16 / mi
slept:7.0

Preceded by 60 bicycles, 25 pushups, 70 second plank, 20 body lifts, 25 dead bugs - on a BART train platform in San Leandro. GPS track

Thursday Feb 21, 2013 #

7 PM

Ultimate Disc 45:00 [3]

Running warm up/down 8:00 [2] 0.8 mi (10:00 / mi)
slept:8.0

Followed by plyometrics & strides
9 PM

Running warm up/down 19:00 [2] 2.25 mi (8:27 / mi) +40ft 8:18 / mi

Wednesday Feb 20, 2013 #

6 PM

Running 43:51 [2] 5.02 mi (8:44 / mi) +260ft 8:20 / mi
slept:5.5

GPS track

Tuesday Feb 19, 2013 #

6 PM

Note
slept:7.0 (rest day)

Big presentation spent all day preparing until delivering at 7:30 P.M.!

Monday Feb 18, 2013 #

5 PM

Running 48:20 [2] 5.69 mi (8:30 / mi) +80ft 8:23 / mi
slept:8.0

Followed by 60 bicycles, 25 pushups, 70 second plank, 20 body lifts, 25 dead bugs... GPS track

Sunday Feb 17, 2013 #

11 AM

Running warm up/down 10:00 [1] 1.0 mi (10:00 / mi) +60ft 9:28 / mi

Followed by plyometrics, strides.

Orienteering race 43:33 [3] *** 4.5 mi (9:41 / mi) +800ft 8:17 / mi
spiked:23/26c

BAOC Joe Grant event. Lots of concentration, short legs, decision making, fuzzy map. Good training.
12 PM

Running warm up/down 10:00 [1] 1.0 mi (10:00 / mi) +60ft 9:28 / mi
slept:7.0

Friday Feb 15, 2013 #

4 PM

Running 20:00 [1] 2.0 mi (10:00 / mi) +150ft 9:20 / mi

Warmup, cooldown, race prep stuff, some tag with the track team, overall lite.

Thursday Feb 14, 2013 #

1 PM

Running warm up/down 5:00 [1] 0.5 mi (10:00 / mi)
slept:7.0

Ultimate Disc 50:00 [3]

Followed by 60 bicycles, 25 pushups, 70 second plank, 20 body lifts, 25 dead bugs.
4 PM

Running warm up/down 8:53 [1] 0.9 mi (9:52 / mi) +60ft 9:17 / mi

GPS track

Running intervals 7:30 [3] 1.0 mi (7:30 / mi) +80ft 6:58 / mi

Did some with the track team... 1:30 hard, 45 rest, 1:30 hard, 45 rest, 1:00 hard, 30 rest, 1:00 hard, 30 rest

Running warm up/down 12:30 [1] 1.2 mi (10:25 / mi) +200ft 9:00 / mi

Followed by some power super marios, 20 body lifts, 25 dead bugs - did some of the exercises with the team.

Wednesday Feb 13, 2013 #

2 PM

Running warm up/down 4:32 [2] 0.5 mi (9:04 / mi)

GPS track
3 PM

Running warm up/down 11:51 [1] 1.05 mi (11:17 / mi) +200ft 9:34 / mi

GPS track
4 PM

Running warm up/down 8:06 [1] 0.79 mi (10:15 / mi) +120ft 8:58 / mi
slept:6.0

GPS track

Running 22:58 [3] 3.08 mi (7:27 / mi) +340ft 6:45 / mi

GPS track

Tuesday Feb 12, 2013 #

3 PM

Running warm up/down 8:30 [2] 0.72 mi (11:48 / mi) +50ft 11:05 / mi

With a full backpack... GPS track
4 PM

Running 18:56 [2] 2.03 mi (9:20 / mi) +232ft 8:25 / mi

GPS track
7 PM

Ultimate Disc 1:00:00 [3]

Running warm up/down 6:00 [2] 0.7 mi (8:34 / mi)

Followed by plyometrics and strides
9 PM

Running warm up/down 9:45 [2] 1.1 mi (8:52 / mi)
slept:7.0

Monday Feb 11, 2013 #

2 PM

Running warm up/down 4:48 [2] 0.53 mi (9:03 / mi)

GPS track
3 PM

Running warm up/down 9:38 [1] 0.95 mi (10:08 / mi) +100ft 9:13 / mi

GPS track

Running warm up/down 11:19 [1] 1.05 mi (10:47 / mi) +200ft 9:08 / mi

GPS track
4 PM

Running 30:02 [2] 3.47 mi (8:39 / mi) +491ft 7:38 / mi

GPS track
5 PM

Running 40:14 [1] 4.29 mi (9:23 / mi) +80ft 9:13 / mi
slept:7.0

GPS track

Sunday Feb 10, 2013 #

Event: Oakland Streets 'n Ladders 3
 
4 PM

Ultimate Disc 1:30:00 [3]

Running warm up/down 5:00 [1] 0.5 mi (10:00 / mi)

Followed by plyometrics and strides
6 PM

Running warm up/down 10:19 [1] 1.0 mi (10:19 / mi)
slept:6.0

Followed by 60 bicycles, 25 pushups, 70 second plank, 20 body lifts, 25 dead bugs... GPS track

Saturday Feb 9, 2013 #

Event: Vancouver Sprint Camp
 
10 AM

Note
slept:6.5 (rest day)

My sore legs need a rest day.

Friday Feb 8, 2013 #

2 PM

Running warm up/down 4:00 [2] 0.5 mi (8:00 / mi)
slept:7.0

3 PM

Running warm up/down 10:01 [1] 0.91 mi (11:00 / mi) +200ft 9:06 / mi

GPS track
4 PM

Running warm up/down 6:42 [2] 0.69 mi (9:43 / mi) +100ft 8:32 / mi

Followed by plyometrics and strides.
GPS track

Running intervals 16:00 [3] 2.0 mi (8:00 / mi) +100ft 7:38 / mi

4 times (30 second hard 15 second easy 1 minute hard 30 second easy)

Running warm up/down 6:00 [2] 0.7 mi (8:34 / mi) +40ft 8:08 / mi

Followed by 60 bicycles, 25 pushups, 70 second plank, 20 body lifts, 25 dead bugs.

Thursday Feb 7, 2013 #

1 PM

Running warm up/down 10:00 [2] 1.0 mi (10:00 / mi)
slept:6.0

Ultimate Disc 1:00:00 [3]

2 PM

Running warm up/down 10:00 [1] 1.0 mi (10:00 / mi) +25ft 9:46 / mi

4 PM

Running 31:12 [2] 3.63 mi (8:36 / mi) +300ft 7:58 / mi

GPS track

Wednesday Feb 6, 2013 #

5 PM

Running 57:53 [2] 5.86 mi (9:53 / mi) +440ft 9:13 / mi
slept:6.0

Followed by 60 bicycles, 25 pushups, 70 second plank, 20 body lifts, 25 dead bugs, felt a bit weary.
GPS track

Tuesday Feb 5, 2013 #

9 PM

Ultimate Disc 1:00:00 [3]
slept:8.0

Running warm up/down 10:00 [1] 1.0 mi (10:00 / mi)

Monday Feb 4, 2013 #

2 PM

Orienteering 1:05:47 [1] ** 3.17 mi (20:45 / mi) +40ft 20:30 / mi
spiked:7/7c slept:8.0

GPS track
3 PM

Orienteering 7:47 [1] 0.41 mi (18:59 / mi)
spiked:1/1c

GPS track
4 PM

Running 16:25 [2] 1.39 mi (11:49 / mi) +40ft 11:30 / mi

GPS track includes some train ride so I cut that out of the time and distance!

Sunday Feb 3, 2013 #

9 AM

Orienteering 50:04 [2] ** 4.1 mi (12:13 / mi) +50ft 12:04 / mi
spiked:12/12c

GPS track is missing some distance - left my phone at a checkpoint! Added a mile after I figured out the extra distance in gmap-pedometer. GPS track
12 PM

Orienteering 41:17 [1] ** 3.51 mi (11:46 / mi) +50ft 11:36 / mi
spiked:12/12c slept:7.0

Followed by 60 bicycles, 25 pushups, 70 second plank, 20 body lifts, 25 dead bugs...
GPS track

Saturday Feb 2, 2013 #

Event: Mission Street Scramble
 
2 PM

Running 2:53:17 [1] 11.78 mi (14:43 / mi) +1827ft 12:50 / mi
slept:5.5

GPS track

Friday Feb 1, 2013 #

6 PM

Running 49:26 [2] 5.9 mi (8:23 / mi) +60ft 8:18 / mi
slept:7.0

Followed by 25 pushups. GPS track

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