Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: drewi

In the 7 days ending Jan 17, 2009:

activity

time

miles

Running

1:58:38

14.61

(8:07)

23.51

(5:03)

Biking

1:30:18

18.9

(4:47)

30.42

(2:58)

100

Orienteering

1:16:55

5.95

(12:56)

9.58

(8:02)

Stretching/Yoga

1:00:00

Strength - Core

10:00

Strength - Upper Body

1:00

Total

5:56:51

39.46

63.5

100

1:56

0:00

» now

Saturday Jan 17, 2009 #

Event: GA Nav. Cup

Running warm up/down 13:26 [3] 1.43 mi (9:24 / mi)
shoes: Brooks Adrenaline (2008-2009)

Ran down the highway and back to warm up.

Stretching/Yoga 10:00 [3]

Running warm up/down (some walking) 4:07 [3] 0.37 mi (11:08 / mi)
shoes: Brooks Adrenaline (2008-2009)

Transported myself to the start... walked around people, but mostly ran.

Orienteering 1:16:55 [4] *** 5.95 mi (12:56 / mi)
shoes: Brooks Adrenaline (2008-2009)

GA Nav Day 1

Stuff to follow.

Preliminary analysis: I was slow, but made no major mistakes. When I left, I was 5th on Red and 4th in M-20. Beat Holly by 33 seconds.

Running warm up/down 2:25 [3] 0.25 mi (9:40 / mi)
shoes: Brooks Adrenaline (2008-2009)

Post race cooldown - a lap around the field where the finish was and a lap around the parking lot.

Stretching/Yoga 10:00 [3]

Red Day 1 - Splits

Thursday Jan 15, 2009 #

Running 22:37 [3] 3.0 mi (7:32 / mi)
shoes: Brooks Adrenaline (2008-2009)

Haller

... mother, I would love it if you would stop reading this. Yes, I realize it's public and on the internet, but I'm making a request of you here.

Strength - Upper Body 10 [3]

5 pullups

Stretching/Yoga 10:00 [3]

Tuesday Jan 13, 2009 #

Running 37:28 [3] 4.63 mi (8:06 / mi)
shoes: Brooks Adrenaline (2008-2009)

Graveyard
My legs felt so sore after today. Rest day tomorrow. =/

Stretching/Yoga 10:00 [3]

Strength - Upper Body 20 [3]

6ish pullups

C • i can't do 1 =[ 1

Note

So, apparently Huw broke his leg at the last WIOL meet. =(

... too bad he already clinched first for the season...

C • What???! 4

Monday Jan 12, 2009 #

Running 38:35 [3] 4.93 mi (7:50 / mi)
shoes: Brooks Adrenaline (2008-2009)

Graveyard!

On the way out, my quads were complaining a bit because of the bike ride yesterday, but by about mile 1.5/2 I was feeling pretty good. I pushed a little starting at about mile 3, and felt excellent coming back in. I ran a lap around the track at about 7:20 pace before calling it a day.

Stretching/Yoga 10:00 [3]

Strength - Upper Body 30 [3]

10 pullups on the monkey bars

Strength - Core 10:00 [3]

Niftys, minus hip ups

Sunday Jan 11, 2009 #

Biking 44:02 [3] 9.5 mi (4:38 / mi)
shoes: Del Ray Tires 01

To the Red Hook Brewery

Biking 38:23 [3] 8.0 mi (4:48 / mi)
shoes: Del Ray Tires 01

Home (hill logged separately)

Biking 7:53 [3] 1.4 mi (5:38 / mi) +100m 4:37 / mi
shoes: Del Ray Tires 01

Stretching/Yoga 10:00 [3]

Because I enjoy being functional in the future.

Man, I feel so good right now. My quads are SUPER sore, but it's such a good feeling. I think I'm going to go 5 or 7 tomorrow, go 3 or 5 the next day, play chess on Wednesday, then run Thursday and maybe Friday if I can convince myself to get out after dark in GA.

... hmm, I wonder if I can squeeze in a run on Wednesday. It seems that running through Thursday might be a better plan, but keep it short distances... or maybe do two short runs tomorrow... Hmm.....

Note

PNWOF

Who's going? I will be, work permitting. (I think I'm going to go ahead and try to do the Microsoft summer program.)

C • PNWOF... 5

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