Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Backstreet Boy

In the 30 days ending Nov 30, 2010:

activity

time

miles

+ft

Running

14:01:54

97.27

(8:39)

156.54

(5:23)

4928

Orienteering

1:21:21

5.65

(14:24)

9.09

(8:57)

1198

18 /

20c

90%

Ultimate Disc

49:37

3.37

(14:43)

5.42

(9:09)

Walking

20:00

1.5

(13:20)

2.41

(8:17)

Total

16:32:52

107.79

(9:13)

173.46

(5:43)

6125

18 /

20c

90%

averages - sleep:12.8

1:41

0:00

» now

Tuesday Nov 30, 2010 #

6 PM

Running warm up/down 9:04 [1] 0.95 mi (9:33 / mi) +7ft 9:29 / mi
slept:7.5

Jogged to the 72R bus. GPS track

Running warm up/down 7:21 [1] 0.79 mi (9:18 / mi)
slept:7.5

Jogged from the bus stop to Gilman fields, then did plyometrics and strides to get ready to sprint around for the Ultimate game. (As well as some throwing and catching.) GPS track

Ultimate Disc intervals 49:37 [3] 3.37 mi (14:43 / mi)
slept:7.5

Played ultimate - bursty running. Sat out a lot of points since we had so many guys on our team. Didn't really get a warmdown run so I could catch a ride home. Stretched. GPS track

Monday Nov 29, 2010 #

4 PM

Running 40:58 [2] 5.03 mi (8:09 / mi)
slept:5.5

Ran home from school...

Sunday Nov 28, 2010 #

1 PM

Running 1:14:59 [3] 9.19 mi (8:10 / mi) +148ft 8:02 / mi
slept:6.0

Brisk run, better weather today, in the 40s. Started uptempo on the horse trails to the nature reserve. No trails in the reserve! When I got to the edge, I thought it'd be fun to get some terrain running in on the way back, so I followed the river then the train tracks back to the horse trail. Then I picked up speed again until I was about a mile away from Mom and Dad's hotel. Stretched. GPS track

Saturday Nov 27, 2010 #

5 PM

Running 40:59 [2] 5.12 mi (8:00 / mi) +79ft 7:53 / mi
slept:6.5

32 degrees, so warmer than yesterday in the Detroit area, and getting dark, but gotta get that run in, and it felt good, if a bit flat. The horse trail on the way out was good, then coming back there was no sidewalk, not very safe. Did 3 sets of abs and some pushups too before stretches. GPS track

Friday Nov 26, 2010 #

8 AM

Running warm up/down 6:37 [2] 0.72 mi (9:11 / mi)
slept:6.5

on the way to Twelve Oaks mall... parking lots filled with Black Friday deal seekers

Running tempo 28:18 [3] 4.08 mi (6:56 / mi) +217ft 6:36 / mi
slept:6.5

25 degrees - not easy to go fast! Intended to be an intensity 4, but with the cold, all I could muster was a 3, as I dodged traffic going around the 1&1/3 mile Twelve Oaks Mall loop road three times.

Running warm up/down 6:31 [2] 0.66 mi (9:53 / mi)
slept:6.5

back to the Hilton Garden Inn

Note
slept:6.5

Not many places to run around here... hardly any sidewalks! GPS track

Thursday Nov 25, 2010 #

7 PM

Note
slept:8.0 (rest day)

Happy Thanksgiving! So, I was moderating my eating at the convent house with the Mission Helper of the Sacred Heart Sisters in Baltimore (visiting my Great Aunt Alice!) But, then, when I arrived off the plane in Detroit, it was Thanksgiving dinner all over again with the extended Theisen clan. So, look forward to working out here in the freezing rain tomorrow.

Wednesday Nov 24, 2010 #

7 AM

Running 27:47 [2] 3.08 mi (9:01 / mi) +203ft 8:29 / mi
slept:5.0

Fun jog around the Mt. Pleasant neighborhood with Mike, briefly dipping into Rock Creek Park, then pancakes! Good start to the day. Brisk out there this morning... GPS track

Tuesday Nov 23, 2010 #

1 PM

Running long 1:16:38 [2] 8.41 mi (9:07 / mi) +354ft 8:46 / mi
slept:6.0

From Mike's place in Washington D.C., dropped down into the Rock Creek canyon and rode it out into the Potomac, came up into the national "mall," cruised past the White House, then back up the hill. GPS track

Monday Nov 22, 2010 #

11 AM

Running long 1:08:25 [3] 8.09 mi (8:27 / mi) +515ft 7:59 / mi
slept:4.0

Took a long run into Williamsburg, in and around the College of William and Mary, and back out on Colonial Parkway towards the supermarket near Grandpa's house. Great day! More nice fall leaves. And the college was still buzzin'. GPS track

Running warm up/down 11:09 [1] 1.07 mi (10:25 / mi) +72ft 9:48 / mi
slept:4.0

Jogged back to Grandpa's house with 10 lbs of groceries. GPS track

Sunday Nov 21, 2010 #

11 AM

Running warm up/down 5:59 [2] 0.58 mi (10:19 / mi) +49ft 9:33 / mi
slept:6.5

Warmup for intervals workout...

Running warm up/down 5:31 [2] 0.54 mi (10:13 / mi)
slept:6.5

pliometrics and strides before intervals

Running intervals 4:23 [4] 0.75 mi (5:51 / mi) +10ft 5:46 / mi
slept:6.5

first interval

Running intervals 2:35 [2] 0.27 mi (9:33 / mi)
slept:6.5

first rest

Running intervals 4:22 [4] 0.75 mi (5:49 / mi) +69ft 5:21 / mi
slept:6.5

second interval

Running intervals 2:26 [2] 0.26 mi (9:22 / mi)
slept:6.5

second rest

Running intervals 4:20 [5] 0.75 mi (5:47 / mi) +20ft 5:38 / mi
slept:6.5

third interval

Running intervals 2:47 [2] 0.25 mi (11:09 / mi) +30ft 10:01 / mi
slept:6.5

third rest

Running intervals 4:28 [5] 0.75 mi (5:57 / mi) +75ft 5:26 / mi
slept:6.5

Fourth interval

Running warm up/down 12:02 [1] 1.07 mi (11:15 / mi) +105ft 10:17 / mi
slept:6.5

Warmdown

Note
slept:6.5

Did the intervals around the Kingsmill subdivision, grandpa lives in the center of it, 1/2 mile from the loop, and the loop is 4 miles around. So no two intervals were the same.

GPS tracks
1. Warmup
2. Pliometrics / Strides
3. Interval 1, 0.75 miles
4. Rest 1, 0.25 miles
5. Interval 2, 0.75 miles
6. Rest 2, 0.25 miles
7. Interval 3, 0.75 miles
8. Rest 3, 0.25 miles
9. Interval 4, 0.75 miles
10. Warmdown

Check out the foliage:

Good eats with Grandpa at Pierce's Pitt BBQ!

Saturday Nov 20, 2010 #

9 AM

Running warm up/down 20:00 [1] 1.7 mi (11:46 / mi) +33ft 11:33 / mi
slept:7.0

Couldn't wake up early enough to run, but then had bus troubles on the way to the airport, ended up having to chase a bus and try to shortcut it. But I wasn't that fast lugging 20 pounds of luggage, got pretty wet in the rain, thank God Stacey was available to shuttle me over to the airport. My feet stayed wet on all three flights to Virginia.

Friday Nov 19, 2010 #

Note
slept:7.0 (rest day)

Sometimes, life needs and the current conditions make you miss a workout, and it's okay...

Thursday Nov 18, 2010 #

5 PM

Running long 1:32:41 [3] 10.29 mi (9:00 / mi) +1007ft 8:15 / mi
slept:7.0

Went for a long run from Lake Merritt to Dimond Park, up the canyon trails using a headlamp (held it in my hand) to Monterey Blvd., took Leimert over the hill to the bridge, got on Park Blvd., went back down to the lake. Longer than I thought it would be. GPS'ed it, here's the link: GPS track

Wednesday Nov 17, 2010 #

Walking 20:00 [1] 1.5 mi (13:20 / mi)
slept:7.0 (rest day)

Just walkin' down San Pablo from the sports card store to the bank...

Tuesday Nov 16, 2010 #

4 PM

Running 10:00 [2] 1.29 mi (7:47 / mi)
slept:7.0

warmup - running home from school

Running 19:00 [4] 2.91 mi (6:32 / mi)
slept:7.0

in a hurry to get home to get my bike to go to the chiropractor!

Running 7:00 [2] 0.94 mi (7:27 / mi)
slept:7.0

started jogging, warming down when I got to Mua. stretched later in the evening since I had to rush off to the chiropractor.

Monday Nov 15, 2010 #

4 PM

Running 45:14 [2] 4.64 mi (9:45 / mi) +492ft 8:52 / mi
slept:7.0

Run around the Lafayette Reservoir with XC team. Finished with pliometrics, strides (4 x 100) and stretches. And a team meeting.

Sunday Nov 14, 2010 #

9 AM

Orienteering race 1:21:21 [4] *** 5.65 mi (14:24 / mi) +1198ft 11:59 / mi
spiked:18/20c slept:7.5

Bon Tempe BAOC event. Saw a bobcat! 40 ft. contours are sometimes a pain when there are subtleties in the terrain.

Running warm up/down 10:10 [2] 0.96 mi (10:35 / mi) +33ft 10:15 / mi
slept:7.5

11 AM

Running warm up/down 10:00 [1] 0.81 mi (12:20 / mi) +82ft 11:16 / mi
slept:7.5

Saturday Nov 13, 2010 #

7 PM

Running 45:10 [2] 4.87 mi (9:16 / mi) +328ft 8:43 / mi
slept:8.0

Ran with Vladimir G. "tundra/desert" on his neighborhood loop in mid-San Francisco, Monterey to Portola to O'Shaugnessy. Nice night. Basic 3 stretches.

Friday Nov 12, 2010 #

4 PM

Running 50:00 [1] 5.0 mi (10:00 / mi) +82ft 9:51 / mi
slept:5.5

Fun jog on the Oakland waterfront with Bentley XC team before the team party. And a few stretches.

Thursday Nov 11, 2010 #

4 PM

Running intervals 45:00 [4] 6.0 mi (7:30 / mi) +262ft 7:12 / mi
slept:6.0

With Bentley XC team.
10 minute warmup
pliometrics, strides
1/4 mile hard, 1/8 mile recovery jog
0.45 mile hard in 2:30, 1/4 mile recovery jog
0.9 mile hard in 5:10, 1/4 mile recovery jog
0.45 mile hard in 2:30, 1/4 mile recovery jog
1/4 mile hard
10 minute warmdown
stretches + abs

Wednesday Nov 10, 2010 #

3 PM

Running 40:00 [3] 4.7 mi (8:31 / mi) +656ft 7:31 / mi
slept:5.5 (rest day)

Brisk run around the Lafayette Reservoir from Bentley High and back followed by regular stretches and ice cream sundaes with the cross country team.

« Earlier | Later »