Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: BP

In the 7 days ending Aug 25, 2012:

	activity	#	time	miles		km		+m
	Walking	6	2:35:00	8.82	(17:34)	14.2	(10:55)
	Jogging	4	1:30:03	10.31	(8:44)	16.6	(5:25)	190
	Strength	2	1:20:00
	Running	1	1:01:40	7.8	(7:54)	12.55	(4:55)	155
	Stretching	2	15:00
	Track	1	13:30	2.24	(6:02)	3.6	(3:45)
	Total	6	6:55:13	29.17		46.95		345
	[1-5]	6	4:25:13
averages - weight:62.4kg

1:36

0:00

» now

Saturday Aug 25, 2012 #

Jogging warm up/down (Track) 11:40 [1] 2.0 km (5:50 / km)

Before track with stretching, drills and 4x100m strides

Track intervals 13:30 3.6 km (3:45 / km)
ahr:139 max:157

Feeling somewhat decrepit and stiff after flights, but ok after wam up. Warm but humid conditions. Plan was 800s at t pace ie comfortably hard with short recovery- 2 mins (200s @ 45-47 sec). Had the HS XC team for company. Went as follows:
3:07
3:09
3:06
3:04
Avg = 3:06.5
Then a couple of 200s to maintain speed to finish: 33, 31.
Note: funny how anything slower than 2:30 pace feels like a jog!

Jogging warm up/down 9:30 [1] 1.6 km (5:56 / km)

Cool down at end then more stretching

Stretching 10:00 [0]

With and without foam roller

Walking 27:00 [0] 2.4 km (11:15 / km)

Cooling off in the evenings now

Friday Aug 24, 2012 #

Note
(rest day)

Travel day. Was staying on 34th a few blocks from 5th, and got out of town before the shootings. Back into office at midday and a days work to do.

Thursday Aug 23, 2012 #

Jogging (Road) 16:13 [2] 3.4 km (4:46 / km)

Short outing at day break to shake out legs. Better than nothing and off to NYC for day trip today.

Walking 30:00 [0] 2.4 km (12:30 / km)

30 plus blocks up Lex ave to dinner

Wednesday Aug 22, 2012 #

Walking 26:00 [0] 2.5 km (10:24 / km)

Tuesday Aug 21, 2012 #

Walking 25:00 [0] 2.5 km (10:00 / km)

Warming up in the sunshine was a nice alternative to freezing n the air con office.

Jogging warm up/down (Indoor track) 12:40 [1] 2.5 km (5:04 / km)

15 laps

Jogging (Treadmill) 30:00 5.1 km (5:53 / km) +190m 4:58 / km
ahr:137 max:152

Uphill running with a bit more grade added, holding each level for 5 mins and just under 6min/k at 6%. Solid but not overly taxing workout keeping HR in the 140's.

Stretching 5:00 [0]

With foam roller

Monday Aug 20, 2012 #

Walking 20:00 [1] 2.0 km (10:00 / km)
(rest day)

Another LT breather. Core later

Strength (Core) 20:00 [1]

Basic stuff plus stretching

Note

PFW
M rest
T hills z2/3
W strength, run z1
T run z2/3
F core, easy run z1
S 4-5x800 threshold z3/4
Sun long z2/3

Sunday Aug 19, 2012 #

Walking 27:00 [0] 2.4 km (11:15 / km)
weight:62.4kg

Very nice out. Met 2 other Berners, so big day out for the team.

Running long (road/trail) 1:01:40 12.55 km (4:55 / km) +155m 4:38 / km
ahr:139

Another perfect running day 72F, slight breeze and minimal humidity. Circumnavigation of Medicine Lake, clockwise from Mission trails to 36th to East medicine lake Blvd to South Shore to west medicine Lake to French regional park to Old Rockford road. Surprisingly hilly and 10k was asphalt bike trials and last 2.5 grassy park trails; don't really dig the pounding of asphalt but was an interesting run and could be easily extended.
NB for same relative effort, vis a vis last week long run, delta from all trail to road is about -20 sec per km.

Note
weight:62.3kg

Discovered the joy of Olympic event replays with on demand cable :-)

« Earlier | Later »