Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Backstreet Boy

In the 31 days ending Mar 31, 2012:

activity

time

miles

+ft

Running

21:27:24

146.56

(8:47)

235.87

(5:27)

7727

Orienteering

4:35:27

21.0

(13:07)

33.8

(8:09)

4460

60 /

62c

96%

Ultimate Disc

1:30:00

Total

27:32:51

167.56

269.66

12187

60 /

62c

96%

averages - sleep:6.8

3:57

0:00

» now

Saturday Mar 31, 2012 #

12 PM

Running warm up/down 2:39 [1] 0.27 mi (9:48 / mi) +20ft 9:10 / mi
slept:7.0 (injured)

GPS track

Running tempo 7:56 [3] 1.0 mi (7:56 / mi) +10ft 7:52 / mi

GPS track

Running tempo 6:31 [4] 1.0 mi (6:31 / mi) +3ft 6:30 / mi
(injured)

GPS track

Running warm up/down 3:57 [2] 0.44 mi (8:59 / mi)
(injured)

Pliometrics and strides GPS track

Running warm up/down 9:06 [2] 1.0 mi (9:06 / mi)
(injured)

GPS track

Friday Mar 30, 2012 #

6 PM

Running long 1:17:39 [2] 8.2 mi (9:28 / mi) +668ft 8:47 / mi
slept:7.0 (injured)

GPS track

Thursday Mar 29, 2012 #

6 PM

Running 34:38 [3] 4.31 mi (8:02 / mi) +33ft 7:59 / mi
slept:7.0 (injured)

Wow, I could consistently go sub 8 minute mile pace, so the recovery is happening... still sore inside my thighs.
GPS track

Wednesday Mar 28, 2012 #

7 PM

Running 50:09 [3] 5.81 mi (8:38 / mi) +79ft 8:31 / mi
slept:7.0 (injured)

Even after 2 days rest from the half-marathon, quads and inner thighs felt sore with every step. Couldn't break sub-8 mile pace like I wanted. After first mile of 8:14 it was never any better.
GPS track

Tuesday Mar 27, 2012 #

6 PM

Note
slept:7.0 (injured) (rest day)

Raining super hard, legs still very achy from Sunday's half marathon, okay, one more day of rest...

Monday Mar 26, 2012 #

6 PM

Note
(injured) (rest day)

Sore after yesterday's race!

Sunday Mar 25, 2012 #

9 AM

Running race 1:23:54 [5] 13.1 mi (6:24 / mi) +200ft 6:19 / mi
slept:6.0 (injured)

Oakland Half Marathon race. GPS device was spotty, so the track has lots of inaccuracies, but it's useful to get an estimate of the mile paces - apparently I slowed down and sped up in the last half. Forgot to stop the device right after finishing. GPS track

C • Solid 2

Running warm up/down 15:00 [2] 1.5 mi (10:00 / mi)
(injured)

Before and after half marathon, warm up and cool down.

Saturday Mar 24, 2012 #

Event: Discover the Bay

4 PM

Note
slept:4.5 (injured) (rest day)

Day before the half marathon...

Friday Mar 23, 2012 #

7 PM

Running 51:51 [2] 5.95 mi (8:43 / mi) +76ft 8:37 / mi
slept:7.0 (injured)

GPS track

Thursday Mar 22, 2012 #

6 PM

Running 20:30 [4] 2.75 mi (7:27 / mi) +33ft 7:22 / mi
slept:7.0

Second half of training session, starting with a 6:00 pace mile (actually 6:07 - windy in my face though!) GPS track

Running warm up/down 11:55 [2] 1.46 mi (8:10 / mi) +8ft 8:07 / mi
(injured)

GPS track

Wednesday Mar 21, 2012 #

5 PM

Running 57:29 [2] 6.56 mi (8:46 / mi) +216ft 8:30 / mi
slept:7.0 (injured)

GPS track

Tuesday Mar 20, 2012 #

6 PM

Running 44:11 [3] 5.62 mi (7:52 / mi) +60ft 7:47 / mi
slept:7.0 (injured)

GPS track

Monday Mar 19, 2012 #

4 PM

Note
slept:7.0 (injured)

After 4 hours of racing the day before, thought it would be a good day to rest.

Sunday Mar 18, 2012 #

10 AM

Orienteering race 3:57:23 [4] *** 16.0 mi (14:50 / mi) +4000ft 12:00 / mi
spiked:25/25c slept:6.0 (injured)

Took all but one checkpoint on the course, Dennis was running strong, he had a little more than me, if I could have matched him we probably could have cleared it. "Run Black Diamond" 4 hr rogaine by Get Lost!! in Black Diamond Mines Regional Park, Antioch. Time, distance, climb estimated.

Saturday Mar 17, 2012 #

10 AM

Orienteering race 19:00 [4] 2.4 mi (7:55 / mi) +310ft 7:03 / mi
spiked:17/18c slept:6.0 (injured)

Sprint Black Diamond stage 1 at Paso Nogal in Pleasant Hill. Clean run, mostly, hesitation on 6, and perhaps not the surest route. Lost most time there. Could always run faster. Distance, climb estimated.

Running warm up/down 10:00 [2] 1.0 mi (10:00 / mi) +40ft 9:38 / mi
(injured)

2 PM

Orienteering race 19:04 [4] *** 2.6 mi (7:20 / mi) +150ft 6:57 / mi
spiked:18/19c (injured)

Sprint Black Diamond stage 2 at Diablo Valley College. Multilevel action. Poor map printing around #2 cost me 30 seconds. Went up a level and back down because the purple circles were very dark and covered the pass through, looked like a solid black uncrossable wall line. Other than that clean. Hesitated on the long leg. And of course, could have run faster. 1 second out of 3rd place.

Running warm up/down 14:00 [2] 1.4 mi (10:00 / mi) +50ft 9:40 / mi
(injured)

Stage One: Men - Splits

Stage Two: Men - Splits

Friday Mar 16, 2012 #

5 PM

Running 45:00 [2] 5.6 mi (8:02 / mi) +80ft 7:56 / mi
slept:7.0 (injured)

2 laps around Lake Merritt, estimated time, distance, climb

Thursday Mar 15, 2012 #

6 PM

Running 45:00 [2] 5.6 mi (8:02 / mi) +80ft 7:56 / mi
slept:7.0 (injured)

2 laps around Lake Merritt, estimated time, distance, climb

Wednesday Mar 14, 2012 #

6 PM

Note
slept:6.0 (injured) (rest day)

2 days in a row of no workout?! Bad me... but I stayed so late getting those report cards done...

Tuesday Mar 13, 2012 #

4 PM

Note
slept:7.0 (injured) (rest day)

Long day with BAOC board meeting, skipped the workout..

Monday Mar 12, 2012 #

5 PM

Running 45:00 [2] 5.6 mi (8:02 / mi) +80ft 7:56 / mi
slept:8.0 (injured)

2 laps around Lake Merritt, estimated time, distance, climb

Sunday Mar 11, 2012 #

4 PM

Running warm up/down 16:00 [2] 1.6 mi (10:00 / mi)
slept:8.0 (injured)

Ultimate Disc 1:30:00 [3]
(injured)

pickup at Bushrod Field

Saturday Mar 10, 2012 #

11 AM

Running 57:05 [2] 6.2 mi (9:12 / mi) +500ft 8:33 / mi
(injured)

GPS track

2 PM

Running 8:37 [2] 0.7 mi (12:18 / mi) +15ft 12:04 / mi
(injured)

GPS track

3 PM

Running 1:04:13 [2] 5.3 mi (12:07 / mi) +854ft 10:31 / mi
(injured)

GPS track

4 PM

Running 36:01 [2] 3.32 mi (10:51 / mi) +586ft 9:18 / mi
(injured)

GPS track

5 PM

Running 35:21 [2] 3.24 mi (10:55 / mi) +290ft 10:04 / mi
slept:7.0 (injured)

GPS track

6 PM

Running 17:22 [2] 1.67 mi (10:24 / mi) +75ft 9:58 / mi
(injured)

GPS track

Friday Mar 9, 2012 #

5 PM

Running tempo 42:21 [3] 5.58 mi (7:35 / mi) +87ft 7:29 / mi
slept:7.0 (injured)

GPS track

Thursday Mar 8, 2012 #

6 PM

Running long 1:29:57 [2] 10.0 mi (9:00 / mi) +728ft 8:25 / mi
slept:6.5 (injured)

GPS track

Wednesday Mar 7, 2012 #

8 PM

Note
slept:7.0 (injured) (rest day)

Got home too late to workout... didn't want to stay up too late. Stupid meetings!

C • Meetings.... 2

Tuesday Mar 6, 2012 #

6 PM

Running 59:26 [3] 7.24 mi (8:13 / mi) +640ft 7:34 / mi
slept:7.0 (injured)

GPS track

Monday Mar 5, 2012 #

6 PM

Running 44:50 [3] 5.64 mi (7:57 / mi) +77ft 7:51 / mi
slept:6.5 (injured)

GPS track

Sunday Mar 4, 2012 #

6 AM

Running hills 1:21:34 [2] 6.05 mi (13:29 / mi) +1543ft 10:52 / mi
slept:8.0 (injured)

GPS track

Saturday Mar 3, 2012 #

9 AM

Note
slept:6.5 (injured)

mapmaking day... lots of time walking around in the field at Lake Balboa.

Friday Mar 2, 2012 #

4 PM

Running tempo 20:48 [3] 2.74 mi (7:35 / mi) +159ft 7:12 / mi
(injured)

GPS track

5 PM

Running tempo 20:24 [3] 2.63 mi (7:45 / mi) +38ft 7:39 / mi
slept:4.0 (injured)

GPS track

Thursday Mar 1, 2012 #

5 PM

Running 57:00 [2] 6.48 mi (8:48 / mi) +398ft 8:19 / mi
slept:8.0 (injured)

Missing 1.266 miles from my 14th & Jackson to where this GPS track starts because it's really easy to tap the pause button on the phone's screen inadvertently. So the total time is estimated, accurate to +/- 1 minute.

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