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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Backstreet Boy

In the 30 days ending Apr 30, 2013:

activity # timemileskm+ft
  Running38 17:02:05 110.14(9:17) 177.25(5:46) 7425
  Orienteering3 2:54:35 14.2(12:18) 22.85(7:38) 156059 /60c98%
  Ultimate Disc1 55:00
  Total39 20:51:40 124.34 200.1 898559 /60c98%
averages - sleep:7.2

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Tuesday Apr 30, 2013 #

3 PM

Running warm up/down 8:53 [1] 0.78 mi (11:23 / mi) +258ft 8:40 / mi
slept:8.0

With 10 pound pack... GPS track 1 and GPS track 2

Running warm up/down 7:30 [1] 0.7 mi (10:43 / mi) +70ft 9:47 / mi

Followed by dynamic stretches, 4 strides.
4 PM

Running intervals 4:00 [4] 0.6 mi (6:40 / mi)

Suicides on tennis courts!

Running hills 11:00 [3] 1.0 mi (11:00 / mi) +600ft 7:01 / mi

Stairs!
5 PM

Running 40:35 [1] 4.09 mi (9:55 / mi) +150ft 9:35 / mi

Preceded by 60 bicycles, 20 pushups, 70 second plank, 20 pushups, 50 situps ground/knees 90 degrees/legs straight/knees 90 degrees/ground, 20 pushups, 20 leg lifts from just above ground to perpendicular to the ground. With 10 pound pack... GPS track

Monday Apr 29, 2013 #

6 PM

Running 39:32 [1] 4.1 mi (9:39 / mi) +150ft 9:19 / mi
slept:8.0

With a 10 pound pack... followed by 60 bicycles, 25 pushups, 70 second plank, 20 body lifts, 25 dead bugs. GPS track

Sunday Apr 28, 2013 #

9 AM

Running warm up/down 8:00 [1] 0.8 mi (10:00 / mi) +200ft 8:05 / mi
slept:5.5

Orienteering 1:43:08 [3] *** 6.0 mi (17:11 / mi) +1060ft 14:44 / mi
spiked:18/19c

BAOC Joe Grant North, yucky kinda warm too grassy and ground was crusty/slippery. Lots of poison oak just free standing in the forest, it created mazes of slowyoudownness. April 28 is a bad time of year.
11 AM

Running warm up/down 8:00 [1] 0.8 mi (10:00 / mi) +20ft 9:46 / mi

Saturday Apr 27, 2013 #

6 PM

Note
slept:8.0 (rest day)

Got 6 consecutive days of workouts in, so time for a 7th day rest!

Friday Apr 26, 2013 #

4 PM

Running warm up/down 11:02 [1] 0.84 mi (13:08 / mi) +431ft 8:50 / mi
slept:8.0

Followed by dynamic stretches... GPS track

Running warm up/down 12:06 [1] 0.91 mi (13:18 / mi) +275ft 10:20 / mi

GPS track

Running hills 23:13 [4] 2.68 mi (8:40 / mi) +716ft 6:55 / mi

GPS track
5 PM

Running warm up/down 9:59 [1] 0.96 mi (10:24 / mi) +45ft 9:57 / mi

GPS track

Thursday Apr 25, 2013 #

2 PM

Running warm up/down 4:20 [2] 0.5 mi (8:40 / mi)
slept:8.0

3 PM

Running warm up/down 11:59 [2] 1.01 mi (11:52 / mi) +234ft 9:44 / mi

GPS track

Running 23:47 [3] 3.08 mi (7:43 / mi) +126ft 7:26 / mi

Followed by various ab and pushup exercises with the track team. GPS track
5 PM

Running 59:11 [1] 6.12 mi (9:40 / mi) +285ft 9:16 / mi

GPS track

Wednesday Apr 24, 2013 #

1 PM

Running 42:48 [2] 4.29 mi (9:59 / mi) +60ft 9:51 / mi
slept:7.5

With a 15 pound pack! GPS track

Tuesday Apr 23, 2013 #

7 PM

Running tempo 43:30 [3] 5.6 mi (7:46 / mi) +80ft 7:40 / mi
slept:7.0

Mile splits 8:00, 7:40, 7:20, 7:40, 7:20, cooldown...
GPS track

Monday Apr 22, 2013 #

6 PM

Running 37:41 [1] 4.01 mi (9:24 / mi) +122ft 9:08 / mi
slept:8.0

With 12 pound pack. Followed by 60 bicycles, 25 pushups, 70 second plank, 20 body lifts, 25 dead bugs. GPS track

Sunday Apr 21, 2013 #

11 AM

Running warm up/down 9:10 [1] 0.96 mi (9:33 / mi) +70ft 8:56 / mi
slept:7.0

GPS track

Orienteering race 27:27 [4] *** 3.4 mi (8:04 / mi) +250ft 7:33 / mi
spiked:27/27c

BAOC Pt. Pinole "Thomass" - navigated well, poor route planning in the "score-O" box of 10 controls, then lost the pack. Had no one to help me back! Lots of navigating on my own, which I did well, I guess that's good.
12 PM

Running warm up/down 10:20 [1] 0.91 mi (11:21 / mi) +72ft 10:34 / mi

GPS track

Saturday Apr 20, 2013 #

5 PM

Note
slept:7.0 (rest day)

Felt like another rest day, racing tomorrow.

Friday Apr 19, 2013 #

4 PM

Note
slept:8.0 (rest day)

Time for a rest day...

Thursday Apr 18, 2013 #

4 PM

Running 19:41 [2] 2.18 mi (9:02 / mi) +373ft 7:46 / mi
slept:8.0

GPS track

Wednesday Apr 17, 2013 #

6 PM

Running warm up/down 10:00 [1] 1.0 mi (10:00 / mi)
slept:7.0

Followed by dynamic stretches, strides
7 PM

Ultimate Disc 55:00 [3]

8 PM

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

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

Tuesday Apr 16, 2013 #

2 PM

Running warm up/down 4:10 [3] 0.5 mi (8:20 / mi)

3 PM

Running 11:43 [1] 1.04 mi (11:16 / mi) +266ft 9:04 / mi

GPS track
5 PM

Running 38:11 [3] 4.08 mi (9:22 / mi) +100ft 9:09 / mi

GPS track

Monday Apr 15, 2013 #

4 PM

Running warm up/down 10:00 [3] 1.0 mi (10:00 / mi)
slept:6.0

Followed by dynamics stretches and strides.

Running intervals 13:19 [4] 2.5 mi (5:20 / mi)

800s

2:50
2:32
2:38
2:39

400s
1:20 I think
1:20 I think
5 PM

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

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

Sunday Apr 14, 2013 #

10 AM

Running warm up/down 10:00 [1] 1.0 mi (10:00 / mi) +80ft 9:18 / mi
slept:6.5 (sick)

And dynamic warmups and strides
11 AM

Running warm up/down 10:00 [1] 1.0 mi (10:00 / mi) +80ft 9:18 / mi
(sick)

Orienteering race 44:00 [3] *** 4.8 mi (9:10 / mi) +250ft 8:44 / mi
spiked:14/14c (sick)

GCO Sailor Bar event, orange course

Saturday Apr 13, 2013 #

Event: Silicon Valley Adventure Challenge 6, 12, 24 hour Map Adventure
 
11 AM

Running long 1:34:53 [1] 9.62 mi (9:52 / mi) +140ft 9:44 / mi
slept:5.5 (sick)

Carrying a bag with a few things the whole time. GPS track

Friday Apr 12, 2013 #

4 PM

Note
slept:7.0 (sick) (rest day)

travel day!

Thursday Apr 11, 2013 #

6 PM

Running 43:30 [3] 4.51 mi (9:39 / mi) +493ft 8:44 / mi
slept:8.0 (sick)

Frisky trail run through Robert E. Lee Park in Baltimore, probably ran further than the GPS could track - lots of microtwists and rock dodging. Followed by 60 bicycles, 25 pushups, 70 second plank, 25 body lifts, 25 dead bugs... GPS track

Wednesday Apr 10, 2013 #

5 PM

Note
slept:6.5 (sick) (rest day)

Mapped UMBC campus, but didn't get my heart rate up.

Tuesday Apr 9, 2013 #

7 PM

Running tempo 31:43 [3] 4.07 mi (7:48 / mi) +223ft 7:24 / mi
slept:7.0 (sick)

Tempo run in urban DC, so lots of dodging traffic, people, waiting. 5 min warmup, 20 minutes tempo, almost 7 min. cooldown. GPS track

Monday Apr 8, 2013 #

7 PM

Note
slept:7.0 (sick) (rest day)

Major mapping day - UMBC campus.

Sunday Apr 7, 2013 #

4 PM

Running 49:18 [2] 4.38 mi (11:15 / mi) +371ft 10:25 / mi
slept:7.0 (sick)

Trail run in Robert E. Lee park near Baltimore, with lots of off trail, and dead ending in thorny patches and having to backtrack. Followed by 60 bicycles, 25 pushups, 70 second plank, 20 body lifts, 25 dead bugs. GPS track

Saturday Apr 6, 2013 #

7 PM

Note
slept:5.5 (sick) (rest day)

Major travel day...

Friday Apr 5, 2013 #

6 PM

Running 43:01 [1] 4.46 mi (9:39 / mi) +60ft 9:31 / mi
slept:7.0

GPS track
7 PM

Running 30:54 [1] 3.12 mi (9:54 / mi) +60ft 9:44 / mi

GPS track

Thursday Apr 4, 2013 #

4 PM

Running warm up/down 6:00 [1] 0.6 mi (10:00 / mi) +60ft 9:08 / mi
slept:8.0

Followed by dynamic stretches, strides...

Running intervals 8:15 [4] 1.2 mi (6:53 / mi) +80ft 6:28 / mi

Running hills 8:30 [3] 1.0 mi (8:30 / mi) +250ft 6:52 / mi

Stairs!

Wednesday Apr 3, 2013 #

4 PM

Running warm up/down 11:30 [1] 0.98 mi (11:44 / mi) +113ft 10:35 / mi

Followed by dynamic stretches, strides.
5 PM

Running intervals 10:47 [4] 1.26 mi (8:33 / mi) +180ft 7:32 / mi

Hill repeats! Followed by pliometrics, hops over obstacles (4x), duck walks, lunges (2 sets), inchworms. standing long jumps.
6 PM

Running 27:15 [1] 2.94 mi (9:16 / mi) +40ft 9:09 / mi
slept:8.0

GPS track

Tuesday Apr 2, 2013 #

4 PM

Running tempo 41:09 [3] 5.34 mi (7:42 / mi) +411ft 7:11 / mi
slept:8.0

Followed by lots of ab exercises including a plank and some leg up crunches and 25 pushups... GPS track

Monday Apr 1, 2013 #

6 PM

Running tempo 41:40 [3] 5.62 mi (7:25 / mi) +80ft 7:19 / mi
slept:7.0

Mile splits: 8:12, 7:16, 6:55, 6:52, 6:50... not feeling super sharp, but played ultimate yesterday. Followed by 60 bicycles, 25 pushups, 70 second plank, 20 body lifts, 25 dead bugs. GPS track

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