Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: WileyKyO-T

In the 7 days ending Mar 31, 2007:

activity	#	time	miles		km		+ft
Running	5	3:16:19	27.01	(7:16)	43.47	(4:31)
Pushups/Situps	4	2:12:26
Orienteering	1	1:44:39	6.36	(16:27)	10.23	(10:13)	984
Cross Training	1	31:30	2.0	(3.8/h)	3.22	(6.1/h)
Trail Running	1	30:31	2.58	(11:50)	4.15	(7:21)
Swimming	1	22:47
Total	7	8:38:12	37.95		61.08		984

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Saturday Mar 31, 2007 #

Orienteering race 1:24:11 [3] ***** 5.89 km (14:18 / km) +787ft 11:52 / km
shoes: New Balance 478

I got lost or had errors on about half of my points--I've done worse, but it was not a good race.

Orienteering race 20:28 [4] *** 2.7 mi (7:35 / mi) +197ft 7:05 / mi
shoes: New Balance 478

Sprint Course--I felt good and did pretty well considering my last course, but I still sucked compared to other runners.

Day 1, Green X - Splits

Sprint - Splits

Day 2, Green X - Splits

Friday Mar 30, 2007 #

Running 20:00 [4] 2.7 mi (7:24 / mi)
shoes: New Balance 478

ACU run to Washington Gate + run back

Thursday Mar 29, 2007 #

Running 10:01 [5] 1.25 mi (8:01 / mi)
shoes: New Balance 478

5 400m sprints between 1:05 and 1:18, 3 against wind and 2 with wind and 1 minute between each sprint.

Pushups/Situps 36:13 [4]
shoes: New Balance 478

3x40's abs
2x25 pushups
4x20 pushups

Running 17:14 [2] 2.12 mi (8:08 / mi)
shoes: New Balance 478

Running with my roommate

Wednesday Mar 28, 2007 #

Pushups/Situps 22:00 [3]
shoes: New Balance 478

Pushups in sets of:
20
15
40
10
30
17
20
Situps in sets of:
20
40
20
and 100 flutterkicks

Trail Running 30:31 [2] 2.58 mi (11:50 / mi)
shoes: New Balance 478

Jogged with two other orienteers to re-mark two points on a permanent course.

Running 40:38 [4] 6.0 mi (6:46 / mi)
shoes: New Balance 478

Started out slow and sped up, run was mostly downhill

Tuesday Mar 27, 2007 #

Running 1:36:09 [4] 13.44 mi (7:09 / mi)
shoes: New Balance 478

Bear Mt. Bridge with South Dock extension...see last week. Pushups and Situps not included in the run this time.

Pushups/Situps 21:00 [3]
shoes: New Balance 478

3x25 pushups
2x40's abs
25 pushups

Swimming 22:47 [2]

First swim in two weeks, reviewed skills such as:
Bob and Travel
Swimming underwater
Treading Water
Floating on stomach or back
And swam each of the four basic strokes

Monday Mar 26, 2007 #

Pushups/Situps 20:00 [4]
shoes: New Balance 478

200 pushups and 200 situps each, in the following order:
35, 30, 25, 20, 15, 10, 5, 10, 15, 20, 15
(doing the same number of pushups and situps in each set)

Running 12:17 [4] 1.5 mi (8:11 / mi)
shoes: New Balance 478

6x400 meter sprints each between 1:07 and 1:17, with 1 minute rest (five minutes total) between each 400m.

Pushups/Situps 33:13 [3]
shoes: New Balance 478

Quick rest after sprints followed by:
2x40's abs
5x25 pushups

Sunday Mar 25, 2007 #

Cross Training 31:30 [4] 2.0 mi (3.8 mph)
shoes: New Balance 478

1. APFT Situps: 72
2. Run from APFT start to far APFT turnaround
3. 30's abs
4. Run from far APFT turnaround to 1 mile mark
5. APFT Pushups: 55
6. Run from 1 mile mark to far APFT turnaround
7. 30's abs
8. Run to APFT finish

Situps (#'s 1, 3, 7) took total of 15:18
Pushups (#5) took 2:00
Running (#'s 2, 4, 6, 8) took total of 14:12

Good workout, felt loading effect of pushups and situps on short runs

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