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Training Log Archive: Backstreet Boy

In the 31 days ending Jan 31, 2016:

activity # timemileskm+ft
  Running28 18:37:51 121.62(9:11) 195.73(5:43) 4937
  Riking (Run / Hiking)3 2:45:24 11.69(14:09) 18.81(8:48) 2187
  Orienteering3 1:21:23 7.47(10:54) 12.02(6:46) 114059 /61c96%
  Walking2 49:22 2.61(18:55) 4.2(11:45) 430
  Total33 23:34:00 143.39(9:52) 230.76(6:08) 869459 /61c96%
averages - sleep:6.3

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Sunday Jan 31, 2016 #

Event: BAOC: Presidio
 
5 PM

Running tempo 43:44 [2] 5.59 mi (7:49 / mi) +80ft 7:43 / mi
slept:7.0

Tempo miles
8:50 warmup
7:52
7:07 (wanted sub-7)
7:43
6:52
9:03 pace cooldown

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

Saturday Jan 30, 2016 #

Event: Berkeley Streets 'n Ladders 5k, 10k
 
1 PM

Riking (Run / Hiking) 1:13:33 [1] 5.85 mi (12:34 / mi) +980ft 10:51 / mi
slept:5.5

GPS Track

Friday Jan 29, 2016 #

6 PM

Note
slept:6.0 (rest day)

Thursday Jan 28, 2016 #

4 PM

Riking (Run / Hiking) 1:16:02 [1] 5.19 mi (14:39 / mi) +1000ft 12:23 / mi
slept:6.0

GPS Track

Wednesday Jan 27, 2016 #

6 PM

Running 37:54 [1] 4.24 mi (8:56 / mi) +50ft 8:50 / mi
slept:6.0

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

Tuesday Jan 26, 2016 #

6 PM

Running 23:23 [1] 2.41 mi (9:42 / mi) +140ft 9:12 / mi
slept:5.5

GPS track

Monday Jan 25, 2016 #

6 PM

Running 50:30 [1] 5.18 mi (9:45 / mi) +200ft 9:24 / mi
slept:6.0

GPS Track

Sunday Jan 24, 2016 #

12 PM

Running 1:09:07 [1] 6.88 mi (10:03 / mi) +580ft 9:18 / mi
slept:7.0

GPS Track

Saturday Jan 23, 2016 #

1 PM

Running 45:40 [2] 5.58 mi (8:11 / mi) +80ft 8:04 / mi
slept:8.0

Tempo miles
8:56 warmup
7:25
6:54
7:44
8:56
9:50 pace for last 0.58 mile
...
Followed by 100 bicycles, 25 pushups, 90 second plank, 25 dips, 25 leg lifts, 25 pushups.
GPS track

Friday Jan 22, 2016 #

7 PM

Running 57:34 [1] 5.77 mi (9:59 / mi) +320ft 9:29 / mi
slept:6.0

GPS Track

Thursday Jan 21, 2016 #

4 PM

Running 40:10 [1] 4.24 mi (9:28 / mi) +50ft 9:22 / mi
slept:6.0

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

Wednesday Jan 20, 2016 #

6 PM

Note
slept:6.0 (rest day)

Tuesday Jan 19, 2016 #

6 PM

Running tempo 35:19 [2] 4.67 mi (7:34 / mi) +260ft 7:11 / mi
slept:6.5

With the pub run group at Transports Oakland.
GPS Track

Monday Jan 18, 2016 #

12 PM

Running 46:18 [1] 5.06 mi (9:09 / mi) +20ft 9:07 / mi
slept:5.5

GPS track

Running 29:49 [1] 3.11 mi (9:35 / mi) +100ft 9:18 / mi

GPS Track

Sunday Jan 17, 2016 #

12 PM

Running 24:23 [1] 2.53 mi (9:38 / mi) +180ft 9:02 / mi
slept:6.0

GPS track

Running 39:09 [1] 3.47 mi (11:17 / mi) +660ft 9:34 / mi

GPS track
1 PM

Running 22:45 [1] 2.59 mi (8:47 / mi) +20ft 8:43 / mi

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

Saturday Jan 16, 2016 #

7 PM

Running 44:58 [1] 4.51 mi (9:58 / mi) +50ft 9:52 / mi
slept:6.0

GPS track
8 PM

Running warm up/down 17:45 [1] 1.67 mi (10:38 / mi) +30ft 10:27 / mi

With a 10 pound pack of groceries. GPS Track

Friday Jan 15, 2016 #

5 PM

Running warm up/down 12:24 [1] 1.19 mi (10:25 / mi) +102ft 9:38 / mi
slept:6.0

GPS track
6 PM

Running 46:50 [2] 5.01 mi (9:21 / mi) +575ft 8:26 / mi

Warmup, tempo, then about 15 minutes of hill repeats, cool down. GPS track

Thursday Jan 14, 2016 #

4 PM

Running 39:28 [1] 4.26 mi (9:16 / mi) +50ft 9:10 / mi
slept:6.0

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

Wednesday Jan 13, 2016 #

6 PM

Note
slept:6.0 (rest day)

Just too tired when I got home to work out. Just wanted to stay in.

Tuesday Jan 12, 2016 #

6 PM

Running 36:16 [2] 4.63 mi (7:50 / mi) +260ft 7:26 / mi
slept:6.0

Transports Pub Run in Oakland. GPS track

Monday Jan 11, 2016 #

6 PM

Running 36:02 [1] 4.01 mi (8:59 / mi) +250ft 8:29 / mi
slept:6.0

Run to Tommy's Joynt for team dinner. GPS track

Sunday Jan 10, 2016 #

8 PM

Running 53:40 [1] 5.62 mi (9:33 / mi) +80ft 9:25 / mi
slept:8.0

No track! 2 laps of Lake Merritt. Followed by 100 bicycles, 25 pushups, 90 second plank, 25 dips, 25 leg lifts, 25 pushups.

Saturday Jan 9, 2016 #

2 PM

Running warm up/down 10:19 [1] 0.76 mi (13:35 / mi)
slept:6.0

GPS track 1 and GPS track 2 running in circles, probably inaccurate, and went farther... it was not 13 minute pace!!

Orienteering 24:27 [1] ** 2.33 mi (10:30 / mi) +344ft 9:12 / mi
spiked:23/24c

Sprint training at Diablo Valley College. GPS track

Orienteering 11:06 [1] ** 1.01 mi (11:00 / mi) +105ft 10:00 / mi
spiked:12/12c

Another sprint training at Diablo Valley College. GPS track
3 PM

Riking (Run / Hiking) 15:49 [1] 0.65 mi (24:20 / mi) +207ft 18:42 / mi

Putting out a few streamers for the Paso Nogal training. GPS track

Orienteering 13:51 [2] *** 1.16 mi (11:56 / mi) +151ft 10:38 / mi
spiked:19/20c

Control picking at Paso Nogal. GPS Track

Friday Jan 8, 2016 #

6 PM

Note
slept:6.0 (rest day)

Just felt like resting... too late to run when I got home. Too weary from first week back at teaching. Take care of self a little bit.

Thursday Jan 7, 2016 #

1 PM

Running 45:00 [1] 4.72 mi (9:32 / mi) +80ft 9:23 / mi
slept:5.5

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

Wednesday Jan 6, 2016 #

6 PM

Running 38:17 [1] 4.23 mi (9:03 / mi) +50ft 8:57 / mi
slept:6.0

GPS track

Tuesday Jan 5, 2016 #

6 PM

Running 37:03 [2] 4.62 mi (8:01 / mi) +260ft 7:37 / mi
slept:4.5

GPS track

Monday Jan 4, 2016 #

7 PM

Running 50:06 [1] 5.6 mi (8:57 / mi) +80ft 8:50 / mi
slept:6.5

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

Sunday Jan 3, 2016 #

6 PM

Note
slept:8.0 (rest day)

6 days of running in a row, finally.

Saturday Jan 2, 2016 #

1 PM

Walking 25:12 [1] 1.3 mi (19:23 / mi) +79ft 18:20 / mi

GPS track
4 PM

Walking 24:10 [1] 1.31 mi (18:27 / mi) +351ft 14:43 / mi

GPS track
6 PM

Running 38:27 [1] 4.24 mi (9:04 / mi) +50ft 8:58 / mi
slept:8.0

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

Friday Jan 1, 2016 #

3 PM

Orienteering 31:59 [1] * 2.97 mi (10:46 / mi) +540ft 9:11 / mi
spiked:5/5c

GPS track

Running 23:51 [1] 2.6 mi (9:10 / mi) +240ft 8:26 / mi

GPS track
4 PM

Running 21:40 [1] 2.63 mi (8:14 / mi) +40ft 8:07 / mi
slept:8.0

GPS track

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