Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Austin F

In the 7 days ending Oct 11, 2014:

activity

time

miles

Running

7:13:19

51.85

(8:21)

83.44

(5:12)

Stretching

32:00

Core

25:20

Total

8:10:39

51.85

83.44

averages - sleep:7.2

2:40

0:00

» now

Saturday Oct 11, 2014 #

11 AM

Running 17:07 [3] 1.75 mi (9:47 / mi)
slept:7.0 shoes: Bubble Yum Bum

Started warming up with will and Addison and finished on my own. Just tried to warm up like I would for an XC race just with the warm up map and controls.

12 PM

Running 41:57 [3] 4.3 mi (9:45 / mi)
shoes: Bubble Yum Bum

A decent race, it's my first time orienteering since jwoc so I was very happy with how I did. Sure there were mistakes but it could've been a lot worse. I just kept a cool head for the whole race and was pretty focused, mainly because I didn't feel a pressure to win it, just to race it and do my best.

1 PM

Running 10:00 [3] 1.0 mi (10:00 / mi)
shoes: Bubble Yum Bum

Cooldown

Middle - Course 9 - Splits

Friday Oct 10, 2014 #

Event: NAOC2014 (North American Champs/Ottawa O-Fest)

Note
slept:8.5

Thursday Oct 9, 2014 #

6 AM

Running 52:34 [3] 6.0 mi (8:46 / mi)
slept:4.0 shoes: SMURF

Really sore from yesterday and had to stay up late for homework so I took it easy with Rhett on the run this morning

Stretching 10:00 [3]

7 AM

Core 14:00 [3]

Wednesday Oct 8, 2014 #

6 AM

Running 44:58 [3] 5.5 mi (8:11 / mi)
slept:6.5 shoes: Chocolate Rain

Morning run with Michael. We were both sore so we took it kind of easy. The heat lightning in the morning was pretty cool

4 PM

Running 22:46 [3] 3.0 mi (7:35 / mi)
shoes: Neon

A nice, beautiful torrential downpour. I think the marshy track may have gotten a little damp in the process. The Lightning was helpful in starting our strides today and everyone else didn't go very fast because of the rain so I led some of them. 21,21,19,19,17,16

Running 24:28 [3] 3.05 mi (8:01 / mi)
shoes: Neon

Workout: House of Dreams+ tempo. The trail was easier to run on because the rain gave it more traction, but it didn't help a whole lot with waterlogged shoes. Due to the hard rain and lightning strikes above us Paul had to cancel practice, however; facing the decision to postpone the workout to later everyone decided to get it over with then and there. He also said don't let the fact the he is still going to do the workout affect our decision. It was nice to finally have another rain run.

5 PM

Running 24:55 [3] 3.0 mi (8:18 / mi)
shoes: Neon

Cool down down HOD+ with Kyle. I haven't run a whole lot with him so it was pretty nice.

Tuesday Oct 7, 2014 #

4 PM

Running 25:03 [3] 3.25 mi (7:42 / mi)
slept:7.5 shoes: SMURF

Warm up with 6 100m strides. 21,21,19,19,16,14

Running 31:18 [3] 4.0 mi (7:50 / mi)
shoes: SMURF

Ran in my new america hat today with Rhett. Daniel and Robert coordinated hats with me but Daniel bailed on it for the run and robert just runs faster than me so yeah.

5 PM

Core 11:20 [3]

Had to cut it early to get to a study session.

Monday Oct 6, 2014 #

6 AM

Running 41:18 [3] 5.0 mi (8:16 / mi)
slept:6.0 shoes: Chocolate Rain

Morning run with Michael and Danielle, and periodically paul. Felt good.

Stretching 12:00 [3]

4 PM

Running 23:27 [3] 3.0 mi (7:49 / mi)
slept:1.0 shoes: Neon

warm up for the workout, feeling like it might be a good one. Nervous though since I haven't done this one before and it rained before so the dirt track is a little wet.

Running 43:30 [3] 6.0 mi (7:15 / mi)
shoes: Neon

6x1 mile at cinders. Goal pace 6:30. 40-60 seconds jogging rest inbetween.
98 99 101 100 6:38
98 101 97 99. 6:36
96. 99. 99. 98. 6:32
97. 99. 97. 98. 6:31
95. 98. 96. 92. 6:22
86. 89. 90. 86. 5:51- first sub 6 mile since the spring I think
Ran with Brandon and Danielle. I led the second and third ones and the. Danielle room the lead on 4 and 5 and it helped a lot. She only had to do 5 today and since Brandon didn't start on time I did the last one by myself, it felt pretty good.

5 PM

Running 8:50 [3] 1.0 mi (8:50 / mi)
shoes: Neon

4x200 with easy jog inbetween for the rest of the lap.
37
35
35
31
Legs were really heavy on these but by the end I got them moving a little faster.

Running 21:08 [3] 2.0 mi (10:34 / mi)
shoes: Neon

Barely moving. Only did 17 miles today :p Rhett had an asthma attack at the beginning of this so I stopped for about 5 minutes to help him back to the track and then Brandon and I went on.

6 PM

Stretching 10:00 [3]

Sunday Oct 5, 2014 #

Note
slept:9.75

Woke up at 12:30 so it'll be hard to fall asleep tonight

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