Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Backstreet Boy

In the 30 days ending Sep 30, 2014:

	activity	#	time	miles		km		+ft
	Running	40	22:56:47	146.06	(9:26)	235.06	(5:51)	13010
	Orienteering	2	2:02:17	9.95	(12:17)	16.01	(7:38)	1814	34 /	36c	94%
	Walking	1	34:29	0.5	(1:08:56)	0.81	(42:50)	354
	Total	43	25:33:33	156.51	(9:48)	251.88	(6:05)	15177	34 /	36c	94%
averages - sleep:6.6

1:44

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» now

Tuesday Sep 30, 2014 #

3 PM

Running warm up/down 8:02 [1] 0.72 mi (11:09 / mi) +100ft 9:51 / mi
slept:7.0

GPS track

Running warm up/down 6:41 [2] 0.7 mi (9:33 / mi) +140ft 8:01 / mi

Followed by dynamic stretches and strides. GPS track

4 PM

Running intervals 30:09 [3] 3.62 mi (8:20 / mi) +200ft 7:55 / mi

GPS track

5 PM

Running 39:20 [1] 3.93 mi (10:00 / mi) +60ft 9:52 / mi

Preceded by a dozen core and strength exercises with the cross country team.
GPS track

Monday Sep 29, 2014 #

3 PM

Running 41:43 [2] 4.6 mi (9:04 / mi) +660ft 7:59 / mi
slept:7.0

Followed by 10 core and strength exercises. GPS track

Sunday Sep 28, 2014 #

11 AM

Running tempo 33:14 [3] 4.14 mi (8:02 / mi) +325ft 7:28 / mi

GPS track

12 PM

Running warm up/down 1:06 [1] 0.14 mi (7:52 / mi)
slept:6.0

GPS track

Saturday Sep 27, 2014 #

Event: BAOC: O in the Oaks - 2014 Western States Championships

6 PM

Running 36:40 [1] 4.07 mi (9:01 / mi) +60ft 8:53 / mi
slept:7.0

Followed by 100 bicycles, 25 pushups, 90 second plank, 25 dips, 20 leg lifts, 25 pushups. GPS track

Friday Sep 26, 2014 #

4 PM

Running tempo 26:23 [2] 3.02 mi (8:44 / mi) +240ft 8:07 / mi
slept:6.0

GPS track

5 PM

Running 37:02 [1] 4.0 mi (9:16 / mi) +60ft 9:08 / mi
slept:6.0

GPS track

Thursday Sep 25, 2014 #

3 PM

Running 38:22 [1] 3.95 mi (9:43 / mi) +660ft 8:23 / mi
slept:6.0

Followed by a dozen core and strength exercises with the cross country team.
GPS>track

Tuesday Sep 23, 2014 #

4 PM

Running hills 1:10:57 [3] 7.71 mi (9:12 / mi) +2028ft 7:22 / mi
slept:8.0

Some extra mileage on the GPS track since I forgot to stop recording until on the road back to school with the XC team.

Monday Sep 22, 2014 #

3 PM

Running 1:02:29 [2] 7.09 mi (8:49 / mi) +971ft 7:48 / mi
slept:8.0

Towards end did 5 100-200 meter sprints. After did a bunch of core and strength exercises. GPS track

Sunday Sep 21, 2014 #

7 PM

Running 58:57 [1] 5.46 mi (10:48 / mi) +778ft 9:31 / mi
slept:5.0

Knowland Park with Mailé. GPS track

Saturday Sep 20, 2014 #

6 PM

Running 43:53 [1] 4.56 mi (9:37 / mi) +375ft 8:56 / mi
slept:7.0

GPS track

Friday Sep 19, 2014 #

6 PM

Running 35:26 [1] 4.02 mi (8:49 / mi) +60ft 8:41 / mi
slept:8.0

Followed by 100 bicycles, 25 pushups, 90 second plank, 25 dips, 40 dead bugs, 25 pushups.
GPS track

Thursday Sep 18, 2014 #

7 PM

Running 56:52 [2] 6.35 mi (8:57 / mi) +80ft 8:51 / mi
slept:3.0

Ran the lake twice with Mailé. GPS track

Wednesday Sep 17, 2014 #

2 PM

Running 27:30 [3] 2.99 mi (9:12 / mi) +360ft 8:15 / mi

With a heavy pack! GPS track

3 PM

Running 35:13 [1] 3.56 mi (9:54 / mi) +689ft 8:22 / mi

GPS track

5 PM

Running warm up/down 10:17 [1] 0.97 mi (10:36 / mi)
slept:6.0

Preceded by core and strength. With a heavy pack. GPS track

Tuesday Sep 16, 2014 #

12 PM

Running tempo 39:36 [3] 5.08 mi (7:48 / mi) +40ft 7:44 / mi
slept:8.0

Miles:
8:47, 7:23, 6:52, 7:31, 8:19
Followed by 100 bicycles, 25 pushups, 90 second plank, 25 dips, 35 dead bugs, 25 pushups.
GPS track

Monday Sep 15, 2014 #

4 PM

Running warm up/down 11:23 [1] 1.1 mi (10:21 / mi) +300ft 8:14 / mi
slept:5.5

Some of the track was standing around on the field... GPS track

Running 7:13 [3] 0.81 mi (8:54 / mi) +40ft 8:31 / mi

GPS track

Sunday Sep 14, 2014 #

Event: BAOC: Big Basin

6 PM

Note
slept:7.0 (rest day)

Work day.

Saturday Sep 13, 2014 #

9 AM

Orienteering 45:24 [1] ** 3.44 mi (13:12 / mi) +607ft 11:19 / mi
spiked:8/9c slept:4.0

GPS track

Friday Sep 12, 2014 #

3 PM

Running 8:57 [1] 0.79 mi (11:20 / mi) +40ft 10:49 / mi

GPS track

4 PM

Running warm up/down 12:14 [1] 1.1 mi (11:07 / mi) +220ft 9:21 / mi

GPS track

6 PM

Running 37:55 [1] 4.0 mi (9:29 / mi) +60ft 9:21 / mi
slept:6.5

With a backpack...
GPS track

Thursday Sep 11, 2014 #

4 PM

Orienteering 1:16:53 [3] ** 6.51 mi (11:49 / mi) +1207ft 10:03 / mi
spiked:26/27c slept:7.0

Setting up an orienteering course for the team, then running it with them, then checkpoint pickup. Subtracted 13 minutes from the
GPS track that I spent getting the team ready. 21:14 when just running the course that covered about 2.8 km point to point with bags and stands out.

Wednesday Sep 10, 2014 #

3 PM

Running warm up/down 24:48 [2] 2.88 mi (8:37 / mi) +300ft 7:50 / mi
slept:7.0

GPS track

Running 19:59 [1] 2.16 mi (9:15 / mi) +200ft 8:30 / mi

GPS Track

5 PM

Running 36:11 [1] 4.0 mi (9:03 / mi) +60ft 8:55 / mi

Preceded by core and strength exercises. GPS track

Tuesday Sep 9, 2014 #

11 AM

Running 45:19 [1] 5.13 mi (8:50 / mi) +20ft 8:48 / mi
slept:4.5

GPS track

Monday Sep 8, 2014 #

7 PM

Running tempo 34:17 [3] 4.53 mi (7:34 / mi) +60ft 7:28 / mi
slept:7.0

Warmup mile 8:35
Mile 2 = 7:16
Mile 3 = 6:44
Mile 4 = 7:03
Cooldown ish...
GPS track

8 PM

Running tempo 8:49 [2] 1.08 mi (8:10 / mi) +20ft 8:01 / mi

GPS track

Running warm up/down 7:13 [1] 0.73 mi (9:53 / mi) +20ft 9:38 / mi

Followed by 100 bicycles, 25 pushups, 90 second plank, 25 dips, 20 leg lifts, 25 pushups. GPS track

Sunday Sep 7, 2014 #

5 PM

Walking 34:29 [1] 0.5 mi (1:08:56 / mi) +354ft 41:17 / mi
slept:7.0

Short hike near Mokelumne River near Salt Springs Reservoir with Mailé. GPS track

Saturday Sep 6, 2014 #

4 PM

Running 1:10:05 [1] 5.01 mi (13:59 / mi) +856ft 12:02 / mi
slept:6.0

Exploring Mt. Zion State Demonstration Forest with Mailé. GPS track

Friday Sep 5, 2014 #

3 PM

Running 13:26 [2] 1.28 mi (10:30 / mi) +266ft 8:46 / mi
slept:6.5

GPS track

6 PM

Running 33:45 [1] 4.0 mi (8:26 / mi) +60ft 8:19 / mi

GPS track

Thursday Sep 4, 2014 #

3 PM

Running warm up/down 7:46 [1] 0.65 mi (11:57 / mi) +80ft 10:42 / mi

Followed by dynamic stretches and strides. GPS track

4 PM

Running warm up/down 7:38 [1] 0.67 mi (11:24 / mi) +80ft 10:14 / mi
slept:5.0

Followed by core and strength exercises. GPS track

Running intervals 23:47 [4] 3.3 mi (7:12 / mi) +360ft 6:32 / mi

intervals along rolling trail, Bridgeview Trail in Oakland
800 3:26
400 jog
800 3:15
400 jog
400 1:26
400 jog
400 1:29
400 jog
200 0:35
200 jog
200 0:47
600 jog
200 0:49 with stuff