Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: PG

In the 7 days ending Dec 6, 2015:

activity

time

miles

+ft

road running

4:12:29

26.94

(9:22)

43.35

(5:49)

1398

treadmill

1:43:15

11.2

(9:13)

18.02

(5:44)

Total

5:55:44

38.14

(9:20)

61.37

(5:48)

1398

averages - weight:140.4lbs

1:39

0:00

» now

Sunday Dec 6, 2015 #

Note

Very pleasant trip to Ratlum Mountain, as always, though neither Gail nor I did any orienteering.

Best moment was this morning, two daylight sprints on offer. Daisy finished her first one, 16:xx when most were doing in the range of 9-12. She'd done some unnecessary circling around here and there, wasn't particularly happy with things, and decided she wasn't going to try the other course. Enough was enough.

So I talked her into doing it, with the advice that if she focused on using her head instead of her legs she'd probably do about 13. Off she went, a while later she was back, download, the time was 13:07. :-)

And she went off in what was by all appearance a very fine state of mind.

My guess is, given that she has done hardly any O', that she has some good orienteering ahead of her.

C • Daisy 5

2 PM

road running 1:39:05 10.38 mi (9:33 / mi) +563ft 9:05 / mi
ahr:138 max:146 shoes: pegasus 5

Didn't have it today, for sure. Was feeling feeble by the time 3 or 4 miles had passed. Surprised a bit that I made it up the hill from 5 to 6 without too much distress, and then the next couple of miles were downhill, but then everything fell apart. No energy. Eventually made it back home after a couple of stops to try to recoup. Didn't even try to run up the driveway, and certainly wasn't walking up in a straight line.

Certainly not what I hoped for....

C • Your hopes 4

Saturday Dec 5, 2015 #

Event: Ratlum Holiday International Night-O (RHINO)

8 AM

road running 15:39 1.62 mi (9:40 / mi) +85ft 9:12 / mi
ahr:133 max:143 weight:140lbs shoes: pegasus 5

To Forest Park in Springfield for the first of their winter series. The Skate House is being rebuilt, so start and finish were by the Monkey House (though I don't think there have been monkeys there for quite a while). Parked in the usual spot and had a nice run over and around to warm up. Race starts at 9 am, works just right leaving home at 7:50.

road running race 24:24 3.1 mi (7:52 / mi) +115ft 7:36 / mi
ahr:156 max:165 shoes: pegasus 5

I thought an 8:00 pace ought to be doable, and it was, but I wasn't planning on working so hard. But then Lyn was right behind me. :-)

Reasonably pleased. First, I'm running. Second, could have been (and certainly will be in the future) a lot slower. Third, as I often say to myself after an outing, lived to run one more day....

road running 23:13 2.29 mi (10:08 / mi) +100ft 9:44 / mi
ahr:131 max:143 shoes: pegasus 5

And then after a bit of socializing in the Monkey House, off for a nice jog back to the car. Aiming roughly for 2 miles, and that it was, roughly.

Thursday Dec 3, 2015 #

9 AM

road running 40:25 4.3 mi (9:24 / mi) +60ft 9:17 / mi
ahr:140 max:151 weight:140lbs shoes: pegasus 5

Very nice run with Dave, catching up, haven't run with him for quite a while.

Wednesday Dec 2, 2015 #

11 AM

treadmill 47:40 5.0 mi (9:32 / mi)
ahr:124 max:133 weight:140lbs shoes: pegasus 5

1%, 9:30 pace. A little sluggish towards the end. Cold rain outside.

C • road? 2

Tuesday Dec 1, 2015 #

12 PM

treadmill 55:35 6.2 mi (8:58 / mi)
ahr:137 max:151 weight:140lbs shoes: pegasus 5

On the treadmill, all 1%. A couple of miles easy, then 8 x 1/4 @ 7:30 with 1:30 easy between, then a mile easy at the end. Easy stuff at 9:40.

Felt good.

C • Felt good 2

Monday Nov 30, 2015 #

1 PM

road running 49:43 5.25 mi (9:28 / mi) +475ft 8:43 / mi
ahr:143 max:153 weight:142lbs shoes: pegasus 5

Back roads in Whately. Mid-30s and cloudy, felt cold even if it really wasn't, just not used to it as November has been amazing fine.

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