Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Backstreet Boy

In the 31 days ending Aug 31, 2015:

	activity	#	time	miles		km		+ft
	Running	41	21:00:41	133.91	(9:25)	215.5	(5:51)	4917
	Orienteering	5	4:30:36	18.9	(14:19)	30.42	(8:54)	4647	110 /	115c	95%
	Walking	1	1:43:09	4.32	(23:53)	6.95	(14:50)	40
	Riking (Run / Hiking)	1	1:21:28	5.85	(13:56)	9.41	(8:39)	60
	Total	45	28:35:54	162.98	(10:32)	262.29	(6:33)	9664	110 /	115c	95%
averages - sleep:6.2

2:54

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Monday Aug 31, 2015 #

6 PM

Running 48:39 [1] 5.0 mi (9:44 / mi) +260ft 9:16 / mi
slept:8.0

With 10 pound weight! GPS track

Sunday Aug 30, 2015 #

Event: BAOC: Big Basin

11 AM

Running warm up/down 3:07 [1] 0.27 mi (11:32 / mi) +50ft 9:49 / mi
slept:8.0

GPS track

Running warm up/down 8:20 [1] 0.74 mi (11:16 / mi) +50ft 10:35 / mi

GPS track

12 PM

Orienteering race 2:39:03 [2] **** 7.61 mi (20:54 / mi) +2592ft 15:48 / mi
spiked:17/22c

BAOC Big Basin. Tough going. Steep and slashy. GPS track

2 PM

Running warm up/down 4:07 [1] 0.36 mi (11:27 / mi) +25ft 10:44 / mi

GPS track

Saturday Aug 29, 2015 #

Event: Deschutes Daze

5 PM

Running 49:14 [2] 5.62 mi (8:46 / mi) +80ft 8:39 / mi
slept:2.0

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

Friday Aug 28, 2015 #

3 PM

Running 28:54 [1] 3.05 mi (9:29 / mi) +102ft 9:11 / mi
slept:5.0

GPS track

Running warm up/down 13:13 [1] 1.26 mi (10:29 / mi) +79ft 9:54 / mi

GPS track

Thursday Aug 27, 2015 #

7 PM

Note
slept:6.0 (rest day)

Wednesday Aug 26, 2015 #

4 PM

Running 22:11 [1] 2.24 mi (9:54 / mi) +197ft 9:09 / mi

GPS track

Running 24:09 [1] 2.48 mi (9:44 / mi) +197ft 9:03 / mi

GPS track

5 PM

Running warm up/down 17:25 [1] 1.75 mi (9:57 / mi) +20ft 9:51 / mi
slept:6.0

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

Tuesday Aug 25, 2015 #

5 PM

Running warm up/down 12:04 [1] 1.25 mi (9:39 / mi) +20ft 9:30 / mi
slept:6.0

GPS track

Running hills 11:29 [3] 1.12 mi (10:15 / mi) +479ft 7:18 / mi

GPS track

Running warm up/down 12:50 [1] 1.3 mi (9:52 / mi) +20ft 9:44 / mi

GPS track

Monday Aug 24, 2015 #

5 PM

Running warm up/down 13:50 [1] 1.37 mi (10:06 / mi)
slept:8.0

GPS track

6 PM

Running warm up/down 10:53 [1] 1.06 mi (10:16 / mi) +20ft 10:05 / mi

GPS track

Running 15:50 [1] 1.69 mi (9:22 / mi) +30ft 9:13 / mi

GPS track

Running 15:45 [1] 1.64 mi (9:36 / mi) +50ft 9:20 / mi

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

Sunday Aug 23, 2015 #

1 PM

Running warm up/down 16:01 [1] 1.43 mi (11:12 / mi) +160ft 10:08 / mi

GPS track

3 PM

Running warm up/down 3:36 [1] 0.31 mi (11:37 / mi)

GPS track

Orienteering 32:58 [1] *** 2.51 mi (13:08 / mi) +853ft 9:56 / mi
spiked:30/30c

Lots of checkpoints, McLaren Park training course.
GPS track

4 PM

Running warm up/down 3:56 [1] 0.39 mi (10:05 / mi)

GPS track

Orienteering 16:41 [2] ** 1.55 mi (10:46 / mi) +210ft 9:32 / mi
spiked:15/15c

Golden Gate Park 3 loop motala. GPS Track

6 PM

Running warm up/down 5:56 [1] 0.56 mi (10:36 / mi) +80ft 9:20 / mi
slept:6.0

GPS track

Orienteering intervals 3:27 [3] ** 0.46 mi (7:30 / mi) +80ft 6:26 / mi
spiked:3/3c

SF State Otervals Course 4 GPS track

Orienteering intervals 4:19 [4] ** 0.61 mi (7:04 / mi) +82ft 6:17 / mi
spiked:3/3c

SF State Otervals Course 3 GPS track

Orienteering intervals 3:13 [3] ** 0.43 mi (7:29 / mi) +43ft 6:50 / mi
spiked:3/3c

SF State Otervals Course 2 GPS Track

Orienteering intervals 3:33 [3] ** 0.45 mi (7:53 / mi)
spiked:3/3c

SF State Otervals Course 1 GPS track

Saturday Aug 22, 2015 #

5 PM

Running 40:22 [1] 4.26 mi (9:29 / mi) +50ft 9:22 / mi
slept:8.0

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

Friday Aug 21, 2015 #

6 PM

Note
slept:2.0 (rest day)

Stayed up a bit too late the previous night, so no easy run today. Gonna have to skip the Santa Cruz XC race tomorrow too. :(

Thursday Aug 20, 2015 #

6 PM

Note
slept:7.0 (rest day)

Time for a rest day...

Wednesday Aug 19, 2015 #

6 PM

Running 40:19 [1] 4.24 mi (9:30 / mi) +50ft 9:24 / mi
slept:6.0

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

Tuesday Aug 18, 2015 #

5 PM

Running 1:05:04 [1] 6.8 mi (9:34 / mi) +760ft 8:39 / mi
slept:7.0

GPS track

Monday Aug 17, 2015 #

6 PM

Running 40:10 [1] 4.37 mi (9:11 / mi) +50ft 9:06 / mi

GPS track

7 PM

Running warm up/down 18:33 [1] 1.87 mi (9:55 / mi) +20ft 9:49 / mi
slept:7.0

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

Running warm up/down 1:31 [1] 0.16 mi (9:30 / mi)

GPS track

Sunday Aug 16, 2015 #

Event: BAOC: UC Berkeley

10 AM

Running warm up/down 10:05 [1] 1.01 mi (9:59 / mi) +60ft 9:27 / mi
slept:5.0

Followed by dynamics and strides. GPS track

11 AM

Orienteering race 17:13 [3] ** 1.99 mi (8:39 / mi) +246ft 7:45 / mi
spiked:18/18c

BAOC UC Berkeley Sprint course (did this one first, before the Middle)

Orienteering race 30:09 [4] ** 3.29 mi (9:10 / mi) +541ft 7:56 / mi
spiked:18/18c

BAOC UC Berkeley Middle course (Ran it second, after running the Sprint.)

12 PM

Running warm up/down 11:01 [1] 1.01 mi (10:55 / mi) +80ft 10:09 / mi

GPS track

Saturday Aug 15, 2015 #

12 PM

Running 40:21 [1] 4.26 mi (9:28 / mi) +50ft 9:22 / mi
slept:5.0

GPS track

Friday Aug 14, 2015 #

12 PM

Running 26:51 [1] 2.81 mi (9:33 / mi) +380ft 8:28 / mi
slept:5.0

GPS track

1 PM

Running 35:26 [1] 3.99 mi (8:53 / mi) +60ft 8:45 / mi

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

Thursday Aug 13, 2015 #

6 PM

Note
slept:5.0 (rest day)

Too much to do.

Wednesday Aug 12, 2015 #

4 PM

Running tempo 43:07 [3] 5.58 mi (7:44 / mi) +80ft 7:37 / mi
slept:6.0

Tempo miles
8:56 warmup
7:34
7:06 (was trying for 6:40)
7:25
6:48 (was trying for 6:40)
9:12 pace cooldown
not my day I guess?
GPS track

Tuesday Aug 11, 2015 #

6 PM

Running 32:10 [1] 3.4 mi (9:28 / mi) +20ft 9:24 / mi

GPS track

7 PM

Running 40:46 [1] 4.08 mi (10:00 / mi) +20ft 9:57 / mi
slept:7.0

GPS track

Monday Aug 10, 2015 #

5 PM

Running 26:25 [1] 3.02 mi (8:45 / mi)

GPS track

Running warm up/down 12:24 [1] 1.2 mi (10:20 / mi) +150ft 9:14 / mi

GPS track

6 PM

Running warm up/down 9:50 [1] 1.01 mi (9:44 / mi) +20ft 9:34 / mi
slept:7.0

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

Sunday Aug 9, 2015 #

5 PM

Running 46:05 [1] 4.95 mi (9:19 / mi) +260ft 8:52 / mi

GPS track

6 PM

Running 5:46 [1] 0.57 mi (10:07 / mi)

GPS track

Running 31:00 [1] 3.3 mi (9:24 / mi)

No GPS track, forgot to start it.

7 PM

Running 25:52 [1] 2.67 mi (9:41 / mi) +40ft 9:33 / mi
slept:7.0

GPS track

Saturday Aug 8, 2015 #

Event: Oakland Artscape 5k, 10k

6 PM

Running tempo 32:31 [3] 4.3 mi (7:34 / mi) +50ft 7:29 / mi

Tempo miles
8:37 warmup
7:09
6:36
7:24
9:00 cooldown pace
GPS track

7 PM

Running warm up/down 16:14 [1] 1.66 mi (9:47 / mi) +50ft 9:30 / mi
slept:7.0

GPS track

Running warm up/down 2:48 [1] 0.29 mi (9:39 / mi)

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

Friday Aug 7, 2015 #

3 PM

Running 39:48 [1] 3.43 mi (11:36 / mi) +40ft 11:29 / mi
slept:7.0

Course planning jog. GPS track

Thursday Aug 6, 2015 #

6 PM

Note
slept:6.0 (rest day)

Wednesday Aug 5, 2015 #

7 PM

Riking (Run / Hiking) 1:21:28 [1] 5.85 mi (13:56 / mi) +60ft 13:47 / mi
slept:6.0

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

Tuesday Aug 4, 2015 #

5 PM

Running 46:53 [1] 5.29 mi (8:52 / mi) +300ft 8:25 / mi
slept:6.0

GPS track

Monday Aug 3, 2015 #

1 PM

Running 50:33 [1] 5.04 mi (10:02 / mi) +180ft 9:42 / mi
slept:6.0

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

2 PM

Running warm up/down 7:55 [1] 0.79 mi (10:01 / mi)

GPS track

Sunday Aug 2, 2015 #

5 PM

Running 1:03:15 [1] 7.1 mi (8:55 / mi) +120ft 8:46 / mi
slept:7.0

GPS track

Running warm up/down 3:43 [1] 0.39 mi (9:31 / mi) +10ft 9:18 / mi

GPS track

6 PM

Walking 1:43:09 [1] 4.32 mi (23:53 / mi) +40ft 23:40 / mi

Course planning. GPS track

Saturday Aug 1, 2015 #

6 PM

Running tempo 33:35 [3] 4.28 mi (7:51 / mi) +50ft 7:46 / mi
slept:7.5

Tempo miles
8:58 warmup
7:34
6:53 was trying for 6:30ish
7:26
last quarter mile 9:45 pace
GPS track

7 PM

Running 2:36 [1] 0.26 mi (10:01 / mi)

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

Running warm up/down 16:13 [1] 1.63 mi (9:57 / mi) +50ft 9:40 / mi

With groceries. GPS track

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