Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Backstreet Boy

In the 31 days ending Jan 31, 2014:

	activity	#	time	miles		km		+ft
	Running	36	15:16:58	94.37	(9:43)	151.87	(6:02)	7742
	Orienteering	8	11:27:09	51.64	(13:18)	83.11	(8:16)	10192	89 /	96c	92%
	Ultimate Disc	10	9:55:00
	Walking	7	7:01:49	18.71	(22:33)	30.11	(14:00)	1802
	Total	50	43:40:56	164.72		265.09		19736	89 /	96c	92%
averages - sleep:6.7

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Thursday Jan 30, 2014 #

9 PM

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

followed by dynamic stretches and strides

Ultimate Disc 50:00 [3]

Wednesday Jan 29, 2014 #

3 PM

Running 52:52 [1] 5.35 mi (9:53 / mi) +810ft 8:39 / mi
slept:5.5

Followed by 60 bicycles, 25 pushups, 70 second plank, 20 body lifts, 30 dead bugs. GPS track

Tuesday Jan 28, 2014 #

7 PM

Running warm up/down 10:00 [1] 1.0 mi (10:00 / mi) +20ft 9:49 / mi
slept:7.0

Followed by dynamic stretches and strides.

Ultimate Disc 1:10:00 [4]

Monday Jan 27, 2014 #

3 PM

Running 58:10 [2] 5.93 mi (9:49 / mi) +702ft 8:49 / mi
slept:7.0

GPS track

Sunday Jan 26, 2014 #

10 AM

Running warm up/down 5:00 [1] 0.5 mi (10:00 / mi) +50ft 9:08 / mi
slept:7.0

Running 5:00 [1] 0.5 mi (10:00 / mi) +50ft 9:08 / mi

Orienteering race 27:33 [3] *** 2.25 mi (12:15 / mi) +590ft 9:49 / mi
spiked:10/11c

PARK #22 Paso Nogal training set by George Minarik

4 PM

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

Followed by dynamic stretches and strides.

Ultimate Disc 1:05:00 [3]

5 PM

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

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

Saturday Jan 25, 2014 #

3 PM

Orienteering 46:56 [1] ** 1.94 mi (24:12 / mi) +260ft 21:28 / mi
spiked:15/15c slept:6.0

Ate most of my dinner before turning the GPS tracker off! GCO "puzzle-O" in downtown Folsom. GPS track

8 PM

Running 50:34 [1] 5.3 mi (9:32 / mi) +60ft 9:26 / mi

GPS track

Friday Jan 24, 2014 #

4 PM

Note
slept:6.0 (rest day)

After 6 days on one day off.

Thursday Jan 23, 2014 #

4 PM

Running tempo 41:13 [3] 5.57 mi (7:24 / mi) +80ft 7:18 / mi
slept:7.0

Tempo mile splits about
7:56
6:57
6:40
7:20
6:54
GPS track

Wednesday Jan 22, 2014 #

4 PM

Running 52:18 [2] 5.46 mi (9:35 / mi) +1230ft 7:54 / mi
slept:6.0

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

Tuesday Jan 21, 2014 #

7 PM

Running warm up/down 10:00 [1] 1.0 mi (10:00 / mi) +25ft 9:46 / mi
slept:7.0

Ultimate Disc 45:00 [3]

Monday Jan 20, 2014 #

10 AM

Running long 1:08:10 [2] 7.61 mi (8:57 / mi) +906ft 8:03 / mi
slept:7.0

Followed by core and strength and leg exercises. GPS track

Sunday Jan 19, 2014 #

8 AM

Orienteering race 1:27:30 [3] 10.0 mi (8:45 / mi) +1500ft 7:40 / mi
slept:7.0

Did the Borrego but I had the Lamb map missing about 10 checkpoints. I thought I got the extra ones in the beginning while following everyone, but I didn't know there was a loop at the end as well the Lamb didn't have. Had a little fun out there. Feet were really sore.

Saturday Jan 18, 2014 #

Event: Anza Borrego 2014 - Buttes Pass

10 AM

Running 10:00 [1] 1.0 mi (10:00 / mi) +50ft 9:33 / mi
slept:6.0

Orienteering race 1:36:34 [2] *** 7.0 mi (13:48 / mi) +1000ft 12:09 / mi
spiked:15/15c

Sore feet! Hard to go fast on all that gravel.

12 PM

Running warm up/down 10:00 [1] 1.0 mi (10:00 / mi) +50ft 9:33 / mi

2 PM

Walking 24:00 [1] 1.2 mi (20:00 / mi) +300ft 16:10 / mi

3 PM

Orienteering 1:19:08 [1] *** 4.0 mi (19:47 / mi) +600ft 17:19 / mi
spiked:6/7c

Did the Maze-O walk / light jog with Mark Petersen. We had lots of trouble with one checkpoint.

4 PM

Walking 24:00 [1] 1.2 mi (20:00 / mi) +150ft 17:53 / mi

Friday Jan 17, 2014 #

6 PM

Note
slept:7.0 (rest day)

Driving to Anza Borrego.

Thursday Jan 16, 2014 #

1 PM

Running warm up/down 10:00 [1] 1.0 mi (10:00 / mi) +20ft 9:49 / mi
slept:7.0

Followed by dynamic stretches and strides.

Ultimate Disc 1:00:00 [3]

2 PM

Running warm up/down 10:00 [1] 1.0 mi (10:00 / mi) +20ft 9:49 / mi

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

Wednesday Jan 15, 2014 #

12 PM

Walking 8:12 [1] 0.38 mi (21:34 / mi) +56ft 18:55 / mi

GPS track

Walking 58:04 [1] 2.52 mi (23:02 / mi) +719ft 18:08 / mi

1 PM

Walking 16:00 [1] 0.84 mi (19:03 / mi) +85ft 17:23 / mi

Out and back, I think the GPS track only shows back.

Walking 18:12 [1] 0.81 mi (22:28 / mi) +200ft 18:12 / mi

GPS track

2 PM

Walking 12:16 [1] 0.6 mi (20:26 / mi) +102ft 17:36 / mi

GPS track has me driving away! Had to subtract a bit from it.

4 PM

Running hills 49:44 [2] 4.89 mi (10:10 / mi) +840ft 8:45 / mi
slept:6.0

Tuesday Jan 14, 2014 #

1 PM

Running warm up/down 9:20 [1] 0.91 mi (10:15 / mi) +20ft 10:03 / mi
slept:8.0

Followed by dynamic stretches and strides. GPS track

Ultimate Disc 50:00 [3]

2 PM

Running warm up/down 9:02 [1] 0.86 mi (10:30 / mi) +20ft 10:17 / mi

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

6 PM

Orienteering 29:21 [1] ** 2.74 mi (10:43 / mi) +400ft 9:25 / mi
spiked:13/14c

Dog bones on UC Berkeley campus. 30 minute time limit. Fairly smooth. In the dark. No headlamp so I used the many campus lamps to peek at the map. GPS track

Monday Jan 13, 2014 #

3 PM

Running 19:19 [2] 2.29 mi (8:26 / mi) +120ft 8:02 / mi
slept:7.0

GPS track

4 PM

Running 6:51 [3] 0.75 mi (9:08 / mi) +140ft 7:46 / mi

GPS track

Running 23:24 [2] 2.5 mi (9:22 / mi) +400ft 8:08 / mi

GPS track

Sunday Jan 12, 2014 #

12 PM

Running warm up/down 5:00 [1] 0.5 mi (10:00 / mi) +30ft 9:28 / mi

Orienteering 1:22:51 [3] *** 8.0 mi (10:21 / mi) +1650ft 8:40 / mi
spiked:13/16c

BAOC Morgan Territory. Not super sharp at the beginning and Mikkel caught me quickly by #4. Then things got a little bad after #8 I hit my toe, tripped, fell, saw stars, ended up with a banged knee and a ginger foot for the rest of the course. About 2 minutes before I could move well enough again. The rest of the way I was at 90% speed. Until the very end. I think it will be okay if I just do regular running the next few days. Having a compass today would have helped. Left it at home with my e-stick.

2 PM

Running warm up/down 7:30 [1] 0.75 mi (10:00 / mi) +150ft 8:24 / mi
slept:6.5

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

Saturday Jan 11, 2014 #

8 AM

Running 45:00 [3] 5.5 mi (8:11 / mi) +30ft 8:08 / mi
slept:5.5

GPS track

Friday Jan 10, 2014 #

10 AM

Walking 2:55:05 [1] 7.21 mi (24:17 / mi) +80ft 24:02 / mi
slept:6.0

GPS track says I went for a longer time, because I forgot to turn it off before I started eating lunch! GPS track

Thursday Jan 9, 2014 #

12 PM

Running warm up/down 10:00 [1] 1.0 mi (10:00 / mi)
slept:9.0

Followed by dynamic stretches and strides.

1 PM

Ultimate Disc 1:10:00 [3]

2 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.

Wednesday Jan 8, 2014 #

3 PM

Running 50:00 [3] 5.47 mi (9:08 / mi) +1050ft 7:44 / mi

GPS track says I ran for a longer time, but I forgot to turn it off before starting stretching. GPS track

5 PM

Running warm up/down 9:56 [1] 0.99 mi (10:02 / mi)

GPS track

6 PM

Running warm up/down 19:56 [1] 1.93 mi (10:20 / mi) +30ft 10:11 / mi
slept:7.0

GPS track

Tuesday Jan 7, 2014 #

9 PM

Running warm up/down 10:00 [1] 1.0 mi (10:00 / mi)
slept:8.0

Followed by dynamic stretches and strides

Ultimate Disc 50:00 [3]

Monday Jan 6, 2014 #

3 PM

Running 40:17 [2] 5.01 mi (8:02 / mi) +440ft 7:25 / mi
slept:8.0

GPS Track

Sunday Jan 5, 2014 #

4 PM

Running warm up/down 10:00 [1] 1.0 mi (10:00 / mi)
slept:5.5

plus dynamic stretches and strides

Ultimate Disc 1:05:00 [3]

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

Saturday Jan 4, 2014 #

Event: Get Lost!! in Panoche Hills

10 AM

Orienteering race 3:57:16 [3] *** 15.71 mi (15:06 / mi) +4192ft 12:03 / mi
spiked:17/18c slept:6.0

Missed one I could have gotten at the end, then I would have halved the 8 hour winning team's score! :( The GPS track - I forgot to turn it off... and I left my pack down the hill from one checkpoint, estimated an extra quarter mile and 120 feet of climb. GPS track