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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Backstreet Boy

In the 31 days ending Oct 31, 2011:

activity # timemileskm+ft
  Running25 18:25:38 115.37(9:35) 185.67(5:57) 10469
  Orienteering4 6:22:08 25.01(15:17) 40.25(9:30) 447563 /72c87%
  Walking1 3:00:00 6.0(30:00) 9.66(18:38) 1312
  Total29 27:47:46 146.38(11:24) 235.58(7:05) 1625763 /72c87%
averages - sleep:8.6

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Monday Oct 31, 2011 #

4 PM

Running tempo 45:00 [3] 5.0 mi (9:00 / mi) +328ft 8:28 / mi
slept:7.0

warmup
2 miles downhill tempo was about 13:00
cooldown
abs
stretches

Sunday Oct 30, 2011 #

10 AM

Orienteering race 1:08:49 [4] *** 7.1 mi (9:42 / mi) +1201ft 8:21 / mi
spiked:25/30c slept:7.0

BAOC Morgan Territory event. Did great until #10 when I was curious about my mile pace and paying too much attention to my GPS. Then had some problems with letting myself get misled by other orienteers and not keeping track of my own location well enough. Could have done great today - all was good except nav. mistakes.

Running warm up/down 15:00 [1] 1.3 mi (11:32 / mi) +164ft 10:18 / mi
slept:7.0

Warmup/down for orienteering race.

Saturday Oct 29, 2011 #

10 AM

Running 1:05:21 [2] 5.65 mi (11:34 / mi) +860ft 10:07 / mi
slept:7.0

Getting team acquainted with the league champs XC course at Joaquin Miller.

Friday Oct 28, 2011 #

3 PM

Running intervals 17:39 [5] 2.18 mi (8:06 / mi) +75ft 7:50 / mi
slept:6.5

Intervals - one minute recovery jog in between
400
400
800
400
400
hard!
GPS track

Running warm up/down 10:22 [1] 1.02 mi (10:10 / mi) +52ft 9:41 / mi
slept:6.5

cooldown back from reservoir

Running warm up/down 9:53 [2] 1.04 mi (9:30 / mi) +98ft 8:43 / mi
slept:6.5

warmup to reservoir

Thursday Oct 27, 2011 #

4 PM

Running long 1:03:25 [3] 7.14 mi (8:53 / mi) +741ft 8:05 / mi
slept:6.0

GPS track

Wednesday Oct 26, 2011 #

4 PM

Running tempo 33:55 [3] 4.21 mi (8:03 / mi) +236ft 7:39 / mi
slept:5.5

GPS track Inspiration Point, Tilden Park, Berkeley

Monday Oct 24, 2011 #

4 PM

Running 28:00 [3] 3.0 mi (9:20 / mi) +98ft 9:03 / mi
slept:7.0

warmup, 1 mile tempo, cooldown, strides

Sunday Oct 23, 2011 #

11 AM

Running long 1:12:00 [3] 7.0 mi (10:17 / mi) +984ft 9:05 / mi
slept:5.0

Joshua Tree National Park - Lost Horse Mine loop trail + a little extra peak exploring

Saturday Oct 22, 2011 #

Event: Joshua Tree Rogaine
 
11 AM

Walking 3:00:00 [3] 6.0 mi (30:00 / mi) +1312ft 24:51 / mi
slept:3.5

Course setting over rocky, hard to pass terrain in Joshua Tree's Wonderland of Rocks.
4 PM

Running 26:00 [2] 2.5 mi (10:24 / mi) +197ft 9:41 / mi
slept:3.5

Joshua Tree National Park: Ran back from Wonderland of Rocks to Barker Dam parking lot after finishing course setting.

Friday Oct 21, 2011 #

4 PM

Running intervals 13:45 [4] 1.57 mi (8:45 / mi) +49ft 8:30 / mi
slept:6.0

interval 4 and cooldown

Running intervals 6:28 [4] 0.79 mi (8:11 / mi) +56ft 7:40 / mi
slept:6.0

interval 3

Running intervals 5:56 [4] 0.78 mi (7:37 / mi) +39ft 7:16 / mi
slept:6.0

interval 2

Running intervals 5:44 [4] 0.76 mi (7:33 / mi) +56ft 7:03 / mi
slept:6.0

interval 1

Running warm up/down 17:16 [2] 1.64 mi (10:32 / mi) +108ft 9:55 / mi
slept:6.0

warmup, strides, plyometrics for intervals

Thursday Oct 20, 2011 #

4 PM

Running hills 51:40 [3] 6.05 mi (8:32 / mi) +748ft 7:39 / mi
slept:8.0

GPS track
5 PM

Running 13:42 [2] 1.56 mi (8:47 / mi) +59ft 8:29 / mi
slept:8.0

GPS track

Wednesday Oct 19, 2011 #

4 PM

Running 37:42 [3] 4.39 mi (8:35 / mi) +591ft 7:37 / mi
slept:5.0

Recovery day for the team, a little bit harder for me. GPS track Followed by a fun sprinty game "In and Out" for 8 minutes then core.

Tuesday Oct 18, 2011 #

4 PM

Note
slept:6.0

XC meet for the team, so rest day for me!

Monday Oct 17, 2011 #

4 PM

Running 29:03 [2] 2.86 mi (10:09 / mi) +144ft 9:42 / mi
slept:5.5

Pre-meet workout with XC team. Mile warmup (GPS track) and after plyos and barefoot strides, one mile tempo, one mile cooldown. (GPS track)

Sunday Oct 16, 2011 #

10 AM

Running warm up/down 24:13 [1] 1.98 mi (12:14 / mi) +141ft 11:27 / mi
slept:6.5

Warmup, cooldown for LAOC Camp Scherman red course.
11 AM

Orienteering race 45:42 [4] *** 4.51 mi (10:08 / mi) +486ft 9:12 / mi
spiked:11/13c slept:6.5

LAOC Camp Scherman event, red course, 4.7 km as the crow flies, 175 m advertised climb. GPS track

Saturday Oct 15, 2011 #

10 AM

Orienteering 2:30:00 [1] *** 6.2 mi (24:12 / mi) +820ft 21:30 / mi
slept:6.0

Estimated sum of day's training activities at Camp Scherman with LAOC - four different sessions.

Friday Oct 14, 2011 #

3 PM

Running intervals 48:33 [4] 5.32 mi (9:08 / mi) +121ft 8:56 / mi
slept:7.0

Intervals with XC team with 1 mile warmup/cooldown. Ladder 1-2-3-4-3-2-1 minute hard on grass with 1.5 minute rests. Followed by team dinner. Intervals portion GPS track

Thursday Oct 13, 2011 #

4 PM

Running tempo 54:43 [3] 6.47 mi (8:27 / mi) +404ft 7:59 / mi
slept:7.0

1 mile warmup, 2 mile downhill tempo, 3 miles back. GPS track of last 5 miles.

Wednesday Oct 12, 2011 #

Note
slept:5.0 (rest day)

Taking a day off today.

Tuesday Oct 11, 2011 #

4 PM

Running 38:02 [2] 4.25 mi (8:57 / mi) +600ft 7:54 / mi
slept:8.0

Recovery run, St. Stephens loop. Followed by plyometrics, strides, core exercises, stretches with XC team. GPS track

Monday Oct 10, 2011 #

10 AM

Running intervals 58:13 [4] 5.74 mi (10:09 / mi) +591ft 9:14 / mi
slept:8.0

warmup, plyometrics, strides, 3 x 0.8 hilly miles with 2 x 0.5 miles rest, cooldown - GPS track of intervals on Joaquin Miller league championship XC course. Misty and rainy.

Sunday Oct 9, 2011 #

10 AM

Orienteering race 1:57:37 [3] *** 7.2 mi (16:20 / mi) +1969ft 12:59 / mi
spiked:27/29c slept:8.0

BAOC Briones meet. New shoes - Mudclaws. New model, but they still gave me blisters. Impacted my performance, especially the 2nd half, I couldn't move without pain. Still, could have made a better route choice, fatigue influenced that.

Saturday Oct 8, 2011 #

10 AM

Running hills 1:16:50 [2] 6.07 mi (12:39 / mi) +1309ft 10:31 / mi
slept:7.0

GPS track

Friday Oct 7, 2011 #

3 PM

Running intervals 47:36 [4] 5.44 mi (8:45 / mi) +512ft 8:02 / mi
slept:8.0

warmup, uphill intervals and downhill intervals (GPS track) followed by short cooldown

Thursday Oct 6, 2011 #

4 PM

Running 40:21 [2] 4.41 mi (9:09 / mi) +469ft 8:19 / mi
slept:4.0

GPS track

Tuesday Oct 4, 2011 #

4 PM

Running 38:00 [2] 3.54 mi (10:44 / mi) +177ft 10:15 / mi
slept:6.0

mild running with fun sprinting game in the middle

Monday Oct 3, 2011 #

4 PM

Running intervals 52:06 [4] 5.59 mi (9:19 / mi) +276ft 8:54 / mi
slept:7.0

3 x 0.5 mile hard half miles with 3 x 0.5 recovery jog
2:59
2:43
2:46
GPS track for intervals

Saturday Oct 1, 2011 #

10 AM

Running long 59:10 [1] 6.12 mi (9:40 / mi) +184ft 9:24 / mi
slept:7.0

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