Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Mona

In the 30 days ending Apr 30, 2009:

	activity	#	time	miles		km		+m
	Running	7	5:08:21	31.58	(9:46)	50.82	(6:04)	150
	Orienteering	2	1:51:23	5.56	(20:03)	8.94	(12:28)	290
	Stretch/Strength	2	1:45:00
	Biking	1	30:00	6.0	(5:00)	9.66	(3:06)
	Total	12	9:14:44	43.14		69.42		440
averages - sleep:8.8

1:35

0:00

» now

Wednesday Apr 29, 2009 #

Running (trail paved) 29:42 [4] 3.06 mi (9:42 / mi)
shoes: Saucony Omni

I pushed it a bit, see what can be done. I pray I won't be in pain tomorrow or during the races now.

Back/butt feels good, I'm going to close that case. Cold, i declare it gone. So, just this 2 weeks break is what's gonna affect my time. i'm positive.

C • those 2

Tuesday Apr 28, 2009 #

Biking (road) 30:00 [2] 6.0 mi (5:00 / mi)
shoes: Nort face

This felt great (time is just a guesstimate). My quads are already a bit sore from my so extreme workout yesterday, so i assume now the rest of the legs will get nice and sore. But it felt so good, can't wait to go MTB!!

Monday Apr 27, 2009 #

Running (trail paved) 33:51 [1] 3.1 mi (10:55 / mi)
shoes: Saucony Omni

Ankle hurt in the beggining but then I kinda forgot about it.

The back/butt was only in reasonable pain.

however, the biggest hump was simply running out of breath at 11min miles. oh, well, I was hoping to go slow, as my first run, just not expecting that slow :)

Friday Apr 24, 2009 #

Note
(sick) (rest day)

For readers entertainment: today i organized a WII tournament at work, which is almost like training :) :)almost no back pain when no strain on it. i'll give it a shot this sunday at O st Greenbush.

Also, tonight had wine tasting; awesome! favourite wine: napa valley, bennet family cabernet sauvignon. Also a faourite; Australia, Nine Stones Shirah "barossa"

C • Thanks for the pics 2

Thursday Apr 23, 2009 #

Note
(injured) (sick) (rest day)

Started cold yesterday. Probably from hanging out in the cold rain on Sunday morning at the 5k. Back feels better than yesterday :)

Wednesday Apr 22, 2009 #

Note
(injured)

Ile stop logging till this gets better and I can finally start training. No imporvement since Monday. i have heard it may be sciatica or something like that. well, on the flip side, i have so much time on my hands now!! :)

Monday Apr 20, 2009 #

Note
(injured) (rest day)

Feeling definetely better but can't put any strain on it. (= still no training)

Got some sore throat and sniffles to top it.

Sunday Apr 19, 2009 #

Note

Easter 5k, MSP ("Get Your Rear In Gear")

- Could not compete. Still recovering from lower back pain. I expect a few more days and will be redy to start training again. Maybe I can start with some upper body for now.

Saturday Apr 18, 2009 #

Event: MNOC - Sand Dunes State Forest

Friday Apr 17, 2009 #

Note
slept:7.0 (injured) (rest day)

State is improving. Finally went to work. Still questioning the 5k this Sunday.

Thursday Apr 16, 2009 #

Note
slept:8.5 (injured)

Same thing. Feeling a bit better. The pain seems to have localized in the upper right part of bottom. Not too mobile.

Wednesday Apr 15, 2009 #

Note
slept:11.0 (injured)

Lower back pain. I assume from the fall on roller blades few nights ago.

Tuesday Apr 14, 2009 #

Running (Speed) 50:27 [5] 4.66 mi (10:50 / mi) +150m 9:50 / mi
ahr:149 max:183 shoes: Saucony Omni

Up north - first speed training, (yaso or something like that?)

Not sure how to export all this awesome data from the garmin training center, but here's the summary:

Ran .5 mile, walked 2 min and repeated this 6 times.

The .5 mile varies between 3:39 (downhill) to 4:06. It seems that as I warm up my speed gets better, but my HR does not recover all the way anymore (HR went down best 107, least best 118 in the 2 min).

Ok, so now let's see if this helps with anything or it will just give me a good hamstring pain tomorrow :)

Monday Apr 13, 2009 #

Stretch/Strength (Body Pump) 55:00 [3]
shoes: Saucony Omni

BD Y - instr Megan, fun

felt awesome, really cranked the weights.

lower back hurts a bit from the fall on rollerblades last night.

Saturday Apr 11, 2009 #

Running (trail paved) 1:35:00 [3] 10.0 mi (9:30 / mi)
shoes: Saucony Omni

Up north - w/ John

I ran 10 miles up, feeling pretty good, legs ok, feet ok. He ran another 10 down, while I rollerbladed. That was cold! Beautiful night though.

Thursday Apr 9, 2009 #

Running (trail paved) 26:15 [5] 3.1 mi (8:28 / mi)
shoes: Saucony Omni

Up north. Tried a 5k. I don't think I can go any faster than this... unless something is chasing me!

Tuesday Apr 7, 2009 #

Stretch/Strength (Body Pump) 50:00 [2]
shoes: Saucony Omni

Monday Apr 6, 2009 #

Running (trail paved) 46:06 [3] 4.66 mi (9:54 / mi)
shoes: Saucony Omni

Sunday Apr 5, 2009 #

Orienteering race (Flying Pig - Long) 1:08:47 [4] 5.8 km (11:52 / km) +290m 9:29 / km
shoes: Integrators

Sunday Long Green - Splits

Friday Apr 3, 2009 #

Event: OCIN 25th Anniversary / Flying Pig XIII / Relay Champs

Orienteering race (Flying Pig - Middle) 42:36 [4] 3.14 km (13:34 / km)
shoes: Integrators

Friday Middle Green - Splits

Wednesday Apr 1, 2009 #

Running (trail paved) 27:00 [4] 3.0 mi (9:00 / mi)
shoes: Saucony Omni

up north

once again, starting in a mad mood gave great resultls. Grrr.... need to find out how to bring this out in my usual happy mood.

1/2 mile warmup at 10 min/mile
1.2 miles at 8:36
rest 2 min
1.5 miles at 8:45

pouring rain during last 1/2m, not too bad.

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