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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: caseAR

In the 7 days ending Feb 7, 2009:

activity # timemileskm+ft
  Running4 4:50:18 32.58(8:55) 52.43(5:32) 735
  Orienteering1 41:12 4.6(8:57) 7.4(5:34)
  foam roller2 35:00
  Weight Lifting2 35:00
  Stretch1 20:00
  Total5 7:01:30 37.18 59.84 735
averages - sleep:8.3 weight:187.6lbs

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Saturday Feb 7, 2009 #

Event: O' Series / WIOL #7 -- Island Crest Park
 

Running warm up/down 7:50 [3] 1.2 mi (6:32 / mi)
slept:7.5 weight:185lbs shoes: Brooks Cascadia 3

C • nice to meet you on Saturda... 2

Orienteering race (Island Crest/Pioneer Park) 41:12 [4] 4.6 mi (8:57 / mi)
shoes: Brooks Cascadia 3

Ran course 7, wasn't very focused at the start made some pretty poor decisions to start out the race and once you do that it's tough to gain the time back (more bonehead stuff to come). Tiff started a few minutes behind me and caught me at 3 and 4, I made a great decision on the way to 5 to take the road and nailed it. Ran a pretty clean middle of the race, but like I said bonehead moves were in the near future. When I hit 15 I didn't look very closely at the map and started running south on the road versus the north. I was on the move for about 3 minutes before I realized this was the complete wrong way. So, I turned around at 75th and hi-tailed it back to the park which was on something like 60th or so.

Not pleased with my decision making, lack of concentration; however it was a good high intensity workout. Tiff, Joe and I met and talked Trioba with Glenn Rogers. Nice to meet you.

Running hills (Tiger Mtn 6 peeks) 2:24:22 [3] 14.8 mi (9:45 / mi)
shoes: Brooks Cascadia 3

Continued on after the 'o' race to Tiger Mtn where we attempted at hits 3 summits out and back. The first section was straight up, so there wasn't a whole lot of running involved, so we power hiked this section and ran when we could. We took some pretty amazing shots as we ascended through and eventually above the fog line. Check them out at www.thrivear.blogspot.com We decided that this is a great AR training activitiy and plan to be back and not necessarily the best training for Chuckanut as a lot of it was un runnable (well at least for us).

Course 7 - Splits

Thursday Feb 5, 2009 #

foam roller 15:00 [1]
slept:7.75 weight:187lbs

Oww! Good prep for today's lift and run.

Weight Lifting (2 sets 15 reps) 20:00 [2]

DBBP, MA Row, 30 abs
DB AC,DB Trix, 30 abs
DB MP, Pulldown, 30 abs
Leg Ext., Leg Curl, 30 abs

Running 1:01:00 [3] 7.02 mi (8:41 / mi)
shoes: Brooks Adrenalin GTS 8

Torture mill. Felt ok, back of my left knee felt extremely tight.

Stretch 20:00 [3]

Lower body stretch, felt great!

Wednesday Feb 4, 2009 #

foam roller 20:00 [1]
slept:9.25 weight:186lbs

Hurts so good!!

Tuesday Feb 3, 2009 #

Running 37:06 [3] 4.56 mi (8:08 / mi) +315ft 7:38 / mi
slept:8.0 weight:189lbs shoes: Brooks Adrenalin GTS 8

Ran from home to pool, watched Tyler Thompson do a couple dives then ran to Chris' house and went on a neighborhood run. Not feeling very well! Real upset stomach and legs are sore from yesterday's hills.

Monday Feb 2, 2009 #

Running hills 40:00 [3] 5.0 mi (8:00 / mi) +420ft 7:25 / mi
slept:8.75 weight:191lbs shoes: Brooks Summon

Ran 2 miles as a warmup.
10 hill repeats up the Purple Wave hill = 2 miles
1 miles cool down
Hit the foam roller afterwards for additional 10 min.

Weight Lifting 15:00 [1]

Super set workout
3x15
DB Arm Curl
DB Tricept Ext.
DB Bench
DB Flies

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