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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Backstreet Boy

In the 31 days ending Mar 31, 2013:

activity # timemileskm+ft
  Running55 17:06:09 106.71(9:37) 171.73(5:59) 6999
  Ultimate Disc6 5:50:00
  Cycling1 4:00:00 48.9(4:54) 78.7(3:03) 600
  Orienteering6 3:48:28 24.74(9:14) 39.81(5:44) 4663131 /139c94%
  Conditioning1 10:00
  Total61 30:54:37 180.35 290.24 12262131 /139c94%
averages - sleep:7.1

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Sunday Mar 31, 2013 #

5 PM

Running warm up/down 6:30 [2] 0.8 mi (8:08 / mi)
slept:8.0

Ultimate Disc 40:00 [3]

6 PM

Running 29:55 [2] 3.47 mi (8:37 / mi) +40ft 8:32 / mi

GPS track

Saturday Mar 30, 2013 #

1 PM

Note
slept:8.0 (rest day)

Legs not too fresh. Time to rest.

Friday Mar 29, 2013 #

2 PM

Running warm up/down 4:15 [2] 0.5 mi (8:30 / mi)
slept:8.0

3 PM

Running warm up/down 10:30 [1] 1.0 mi (10:30 / mi) +240ft 8:33 / mi

Running warm up/down 9:30 [1] 1.0 mi (9:30 / mi) +60ft 8:59 / mi

Followed by dynamic stretches, strides
4 PM

Running warm up/down 12:00 [1] 1.0 mi (12:00 / mi) +240ft 9:47 / mi

Running 39:25 [1] 4.11 mi (9:35 / mi) +201ft 9:10 / mi

Followed by 25 pushups... GPS track

Thursday Mar 28, 2013 #

2 PM

Running warm up/down 5:00 [1] 0.5 mi (10:00 / mi)

3 PM

Running warm up/down 11:55 [1] 1.03 mi (11:34 / mi) +240ft 9:29 / mi
slept:7.0

GPS track
4 PM

Running 42:33 [2] 4.46 mi (9:32 / mi) +598ft 8:28 / mi

Followed by ab workout with track team and 25 pushups too. GPS track
5 PM

Running warm up/down 9:43 [1] 0.92 mi (10:34 / mi)

GPS track

Wednesday Mar 27, 2013 #

6 PM

Running long 1:17:00 [2] 8.04 mi (9:35 / mi) +500ft 9:03 / mi
slept:6.0

Followed by 25 pushups... ran with a 12 pound pack... phone died so GPS track is incomplete... here's the first part of it: GPS track

Tuesday Mar 26, 2013 #

12 PM

Running warm up/down 8:00 [1] 0.8 mi (10:00 / mi)
slept:6.5

followed by dynamic stretches, strides

Ultimate Disc 1:00:00 [3]

4 PM

Conditioning 10:00 [2]

20 pushups, 20 leg lifts abs, 25 body lifts, 70 second plank, 60 bicycles, 20 pushups

Monday Mar 25, 2013 #

4 PM

Running warm up/down 8:00 [1] 1.0 mi (8:00 / mi)
slept:7.0

Followed by dynamic stretches and 8 strides

Running intervals 25:00 [4] 2.27 mi (11:01 / mi)

Gradually increased rest, as pace was increased. First set, threshold, second set, between threshold and max, third set, exceed second set.

800 2:56
400 1:22
800 2:38
400 1:16
800 2:36
400 1:14
5 PM

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

Sunday Mar 24, 2013 #

Event: TrailCross Black Diamond
 
12 PM

Note
slept:5.5 (rest day)

helped produce first TrailCross event...

Saturday Mar 23, 2013 #

11 AM

Running warm up/down 11:11 [1] 1.17 mi (9:33 / mi) +70ft 9:03 / mi
slept:6.5

Including dynamic warmups, strides

Orienteering race 42:30 [4] *** 5.0 mi (8:30 / mi) +1200ft 6:56 / mi
spiked:31/33c

Get Lost!! Paso Nogal middle. Two big mistakes.
12 PM

Running warm up/down 10:43 [1] 1.06 mi (10:07 / mi) +125ft 9:06 / mi

GPS Track

Friday Mar 22, 2013 #

Event: Run Black Diamond
 
8 PM

Running warm up/down 9:33 [1] 0.91 mi (10:29 / mi) +75ft 9:44 / mi
slept:8.0

GPS track

Running warm up/down 10:08 [1] 1.0 mi (10:08 / mi) +55ft 9:38 / mi

Followed by dynamic warmups and strides... GPS track

Orienteering race 25:13 [2] *** 2.5 mi (10:05 / mi) +150ft 9:33 / mi
spiked:18/20c

Get Lost!! Diablo Valley College sprint at night

Day One: Men/Women - Splits

Thursday Mar 21, 2013 #

12 PM

Running warm up/down 7:55 [1] 0.76 mi (10:25 / mi)

With a 15 pound pack... Followed by dynamic stretches, strides GPS track

Ultimate Disc 1:10:00 [3]

2 PM

Running warm up/down 9:00 [1] 0.9 mi (10:00 / mi) +40ft 9:36 / mi

With a 15 pound pack...
3 PM

Running warm up/down 14:38 [1] 1.03 mi (14:12 / mi) +263ft 11:26 / mi
slept:6.5

With a 15 pound pack, followed by without the pack dynamic stretches, strides. GPS track
4 PM

Running intervals 1:40 [4] 0.31 mi (5:23 / mi)

Running warm up/down 6:00 [1] 0.6 mi (10:00 / mi) +100ft 8:38 / mi

Running intervals 48 [4] 0.16 mi (5:01 / mi)

Running warm up/down 3:00 [3] 0.3 mi (10:00 / mi) +80ft 7:59 / mi

Followed by 60 bicycles, 20 pushups, 70 second plank, 20 body lifts, stretches...

Wednesday Mar 20, 2013 #

4 PM

Running tempo 1:02:44 [3] 7.75 mi (8:06 / mi) +600ft 7:33 / mi
slept:8.0

Legs still feel sore, so hard to gun this one. Heart and lungs were like "come on, legs!" GPS track

Tuesday Mar 19, 2013 #

2 PM

Running warm up/down 4:00 [3] 0.5 mi (8:00 / mi)
slept:7.0

With a 20 pound backpack.
3 PM

Running warm up/down 13:20 [1] 1.07 mi (12:28 / mi) +249ft 10:13 / mi

With a 20 pound backpack. GPS track
4 PM

Running warm up/down 8:00 [1] 0.8 mi (10:00 / mi) +80ft 9:08 / mi

Followed by dynamic stretches, strides, 2 sets duck walk, 2 sets lunges, 2 sets super mario plyometrics, 2 sets standing long jumps, 60 bicycles, 20 pushups, 20 windshield wipers, 20 v-ups, 20 pushups, 20 body lifts, 3 30 second chair lifts.
5 PM

Running 40:03 [2] 4.14 mi (9:40 / mi) +195ft 9:16 / mi

With 20 pound pack. GPS track

Monday Mar 18, 2013 #

6 PM

Running 39:34 [2] 4.36 mi (9:04 / mi) +40ft 9:00 / mi
slept:6.0

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

Sunday Mar 17, 2013 #

Event: BAOC: Sunol Wilderness Scramble
 
10 AM

Orienteering race 1:27:24 [3] *** 7.74 mi (11:18 / mi) +1886ft 9:10 / mi
spiked:20/21c slept:8.0

BAOC Sunol Wilderness Scramble 90 minute course GPS track
12 PM

Running warm up/down 11:13 [1] 1.01 mi (11:07 / mi) +108ft 10:05 / mi

GPS track

Saturday Mar 16, 2013 #

4 PM

Note
slept:8.0 (rest day)

Had to spend all day driving to checkpoints for the April 13 course! Gotta get it done. So no workout... besides driving a lot.

Friday Mar 15, 2013 #

12 PM

Running warm up/down 8:00 [1] 0.8 mi (10:00 / mi) +40ft 9:33 / mi

1 PM

Ultimate Disc 1:10:00 [2]

3 PM

Running 21:26 [1] 2.25 mi (9:32 / mi) +208ft 8:46 / mi
slept:8.0

Followed by 70 bicycles, 20 pushups, 70 second plank, 20 pushups, 25 dead bugs GPS track

Thursday Mar 14, 2013 #

4 PM

Note
slept:8.0 (rest day)

Track meet coaching! That took a long time...

Wednesday Mar 13, 2013 #

3 PM

Running tempo 47:59 [2] 5.9 mi (8:08 / mi) +60ft 8:03 / mi
slept:8.0

GPS track
4 PM

Running warm up/down 9:00 [1] 1.0 mi (9:00 / mi)

Followed by dynamic stretches, strides

Tuesday Mar 12, 2013 #

3 PM

Running warm up/down 9:00 [1] 0.9 mi (10:00 / mi) +120ft 8:53 / mi
slept:7.5

Followed by dynamic stretches, strides.
4 PM

Running intervals 33:40 [4] 4.25 mi (7:55 / mi) +290ft 7:26 / mi

To and from Park Blvd. from Head Royce was extra warmup/cooldown; once we crossed Park, 1-2-3-3-2-1 minutes hard with 1 minute rest jog in between.
GPS track
5 PM

Running warm up/down 11:53 [1] 0.91 mi (13:03 / mi)

Preceded by 60 bicycles, 20 pushups, 70 second plank, 20 pushups, 25 dead bugs, 20 pushups. GPS track

Monday Mar 11, 2013 #

11 AM

Cycling long 4:00:00 [1] 48.9 mi (4:54 / mi) +600ft 4:51 / mi

On my bike from about 11:00 until about 6:30 with lots of breaks to stop, take pictures, etc. the route

Sunday Mar 10, 2013 #

Event: BAOC: McLaren Park
 
11 AM

Running warm up/down 12:24 [1] 1.1 mi (11:16 / mi) +140ft 10:04 / mi
slept:7.0

Followed by dynamic stretches, strides GPS track

Orienteering race 32:39 [3] *** 4.0 mi (8:10 / mi) +804ft 6:51 / mi
spiked:22/23c

BAOC McLaren Park Blue/Red course middle distance
12 PM

Running warm up/down 12:32 [1] 1.01 mi (12:25 / mi) +120ft 11:09 / mi

GPS track

Saturday Mar 9, 2013 #

Event: Pacific Destiny 12k, 20k, 30k
 
4 PM

Note
slept:6.0 (rest day)

Time for a day off

Friday Mar 8, 2013 #

2 PM

Running warm up/down 4:00 [2] 0.5 mi (8:00 / mi)
slept:6.0

3 PM

Running warm up/down 12:18 [1] 1.01 mi (12:11 / mi) +245ft 9:54 / mi

4 PM

Running 9:11 [1] 0.93 mi (9:52 / mi) +40ft 9:29 / mi

Followed by dynamic warmups, strides, blob tag, duck walk, pliometrics super marios, standing long jumps

Running 13:15 [1] 0.89 mi (14:53 / mi) +227ft 12:00 / mi

5 PM

Running 9:35 [1] 0.98 mi (9:47 / mi)

6 PM

Running warm up/down 10:30 [1] 1.04 mi (10:06 / mi)

Thursday Mar 7, 2013 #

12 PM

Running warm up/down 8:41 [1] 0.84 mi (10:20 / mi) +20ft 10:06 / mi
slept:7.0

Followed by dynamic stretches, strides GPS track
1 PM

Ultimate Disc 55:00 [3]

3 PM

Running warm up/down 11:46 [1] 1.02 mi (11:32 / mi) +120ft 10:23 / mi

Followed by dynamic stretching, strides, 60 bicycles, 20 pushups, 70 second plank, 20 pushups, 25 dead bugs, 20 pushups. GPS track

Wednesday Mar 6, 2013 #

4 PM

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

Followed by dynamic stretches, strides

Running intervals 13:20 [4] 2.0 mi (6:40 / mi)
slept:7.0

With track team, did 8x 300 hard / 100 easy

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

Tuesday Mar 5, 2013 #

12 PM

Running warm up/down 7:26 [1] 0.76 mi (9:47 / mi)
slept:8.0

Followed by plyometrics & strides, GPS track
1 PM

Ultimate Disc 55:00 [3]

2 PM

Running warm up/down 9:00 [1] 0.9 mi (10:00 / mi) +40ft 9:36 / mi

3 PM

Running warm up/down 11:48 [1] 1.06 mi (11:08 / mi) +120ft 10:03 / mi

GPS track
4 PM

Running 9:11 [2] 0.99 mi (9:17 / mi) +40ft 8:56 / mi

Preceded by dynamic stretches... GPS track

Running 11:56 [1] 1.08 mi (11:03 / mi) +288ft 8:49 / mi

GPS track
5 PM

Running warm up/down 12:50 [1] 0.99 mi (12:58 / mi)

GPS track

Monday Mar 4, 2013 #

3 PM

Running warm up/down 17:54 [1] 1.86 mi (9:37 / mi) +75ft 9:16 / mi
slept:7.0

GPS track
4 PM

Running tempo 24:00 [2] 2.75 mi (8:44 / mi) +320ft 7:52 / mi

5 PM

Running warm up/down 8:41 [1] 0.87 mi (9:59 / mi)

Preceded by 60 bicycles, 25 pushups, 70 second plank, 20 body lifts, 25 dead bugs. GPS track

Sunday Mar 3, 2013 #

Event: BAOC: U.C. Berkeley Classic Sprint
 
10 AM

Running warm up/down 10:21 [1] 1.02 mi (10:09 / mi) +110ft 9:12 / mi

Followed by pliometrics, strides... GPS track

Orienteering race 27:23 [3] *** 3.5 mi (7:49 / mi) +393ft 7:04 / mi
spiked:25/27c

BAOC UC Berkeley middle course
11 AM

Running warm up/down 11:04 [1] 1.02 mi (10:51 / mi) +135ft 9:38 / mi
slept:8.0

GPS track

Orienteering race 13:19 [3] *** 2.0 mi (6:39 / mi) +230ft 6:00 / mi
spiked:15/15c

BAOC UC Berkeley sprint

Saturday Mar 2, 2013 #

5 PM

Running 40:42 [1] 4.35 mi (9:21 / mi) +40ft 9:17 / mi
slept:5.5

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

Friday Mar 1, 2013 #

6 PM

Note
slept:7.0

Coaching at track meet. Needed a rest day too.

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