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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: div

In the 7 days ending Apr 29, 2007:

activity # timemileskm+mload
  Easy run5 3:33:00 21.03(10:08) 33.85(6:18) 46517040.0
  Stretching5 1:15:006000.0
  Orienteering1 24:09 2.8(8:38) 4.5(5:22) 202173.5
  R run2 20:31 2.73 4.4 301771.5
  Total5 5:32:40 26.56 42.75 51526985.0
averages - weight:83.7kg

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MoTuWeThFrSaSu

Sunday Apr 29, 2007 #

Note

Apr. 29 (Sun.) - Stanford University

Easy run warm up/down 37:00 [3] 6.25 km (5:55 / km) +10m 5:52 / km
shoes: Asix GT-2110

Warmup before and 5k after with greg.

Orienteering race 24:09 [4] 4.5 km (5:22 / km) +20m 5:15 / km
shoes: Inov8 270

Navigation sucks, especially 3min mistake on #1 - ran very slow but head turned on only after 2nd control only.

Stretching 10:00 [3]


Sprint - Splits

Saturday Apr 28, 2007 #

Easy run warm up/down 25:00 [3] 3.5 km (7:09 / km) +40m 6:45 / km
weight:84kg shoes: Inov 330

Warmup/cooldown before terrain intervals in Tilden park. Quite hot close to 30C - yesterday was only 18C.

R run intervals 6:20 [4] 1.7 km (3:44 / km) +30m 3:25 / km
shoes: Inov 330

Intervals, 2x400 up/down, then 4x120 downhill, completed by up/down 400. Everything at R pace, felt tired by the end.

Stretching 15:00 [3]

Friday Apr 27, 2007 #

Note

finally got to the podiatrics - diagnosed with right foot 1st metatarsal arthritis (result of over flexing joint 6 yeas ago while xc skiing). not bad at all, hurts time from time badly. no permanent cure - the best one is amputation.

got steroids shot to reduce swolleness. interesting sensations - will see results in a couple days.

prophylactics - icing plus ibu and arch support shoes/inserts.
C • super mintis 2

Thursday Apr 26, 2007 #

Note
weight:83.2kg (rest day)

rash is gone. no more signs or itchiness.
looks like no training today, maybe short warm up around neighborhood.

Wednesday Apr 25, 2007 #

Note

morning itchiness treated with new wash (don't remember name, similar to zynfel, but only $14 vs $40) and hydrocortizon. worked well doesn't feel it at all. next time try protect lotion before run.
Penny told that TECHNU-Extreme works well.
This mysterious new staff is "buji"
C • Я тол&... 3

Easy run 1:01:00 [3] 10.0 km (6:06 / km) +15m 6:03 / km
weight:83.8kg shoes: Asix GT-2110

Iron horse trail with FF folks. Forward was easy and fast, return back was disaster - started to feel tremendous hunger and have to slowdown to 10mm, than stomach disagree with running. Finally, 1 mile to end was barely moving until Kristin passed me and asked what the f@#$k I'm doing. Have to run last mile faster than 7mm. Interesting effect.
C • Saturday training 2

Stretching 15:00 [3]

Tuesday Apr 24, 2007 #

Note

first signs of PO - legs were itchy in the morning. tried new wash, can't say it was effective or not. anyway, small price for browsing sunol's po plantations at spring. could have been much more worse. hydrocortizon brought some resolution - almost no rush.

Easy run warm up/down 21:00 [3] 3.6 km (5:50 / km)
shoes: Asix GT-2110

Lazy at the beginning, improved close to the end.

Stretching 20:00 [3]

before and after

R run intervals 36 [4]
shoes: Adidas spike md

2x100 quite fast in the middle

R run intervals 6:05 [4] 1.8 km (3:23 / km)
shoes: Adidas spike md

In/out intervals, 9x200/100 with timing 40/40-60 fast/slow parts. Not very hard, just very close to the right pace, time actually fatser than prescribed but I felt very good.

R run intervals 7:30 [3] 0.9 km (8:20 / km)
shoes: Adidas spike md

slower part of the run - counts as the same intensity as fast. little trick over the body.
C • tipo begi letai o organizmas v... 2

Monday Apr 23, 2007 #

Easy run hills 1:09:00 [3] 10.5 km (6:34 / km) +400m 5:31 / km
weight:83.8kg shoes: Asix GT-2110

North part of Mount Diablo from Clayton chasing Dirty dogs. Place is very nice and relatively flat - strange that we dont have it mapped. 5k up, than 5k down.

Stretching 15:00 [3]

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