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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: cmorse

In the 7 days ending Jul 22, 2001:

activity # timemileskm+mload
  Run - Treadmill3 1:34:51 11.64(8:09) 18.74(5:04)51.5
  Run - Trail1 28:40 3.8(7:32) 6.12(4:41)27.2
  Total4 2:03:31 15.45(8:00) 24.86(4:58)78.7

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Saturday Jul 21, 2001 #

Run - Trail (Sampler Classic) 28:40 [5] 6.12 km (4:41 / km)

7:00am - sunny, high 60's. Been trying to break 30 minutes on the sampler course for over 2 years to no avail. Tried it again this AM. Moderate but not pushing too hard on dirt road to pond, pushed first trail and around pond. Onto X-C section at around 14 minutes. Base of sandpit in sub-20. Finished strong almost 2 minutes faster than previous PR. Speed Intervals on treadmill must be paying off. Could have gained more on hills, will have to work hill intervals into the workout over the next 4-6 weeks until Boulder Dash.

Classic designation indicates route from Soapstone lot via dirt road. Other variation includes skipping dirt road in favor of a double Woodchuck Hill climb.

Thursday Jul 19, 2001 #

Run - Treadmill (Tempo) 44:42 [4] 8.85 km (5:03 / km)

7:20am - Basic 5-miler on treadmill - Warmup 1/4 mile @ 4.5mph, flat, then run @ 8mph, 3% grade for 2 miles (HR 148-152), then kick grade up to 6% for one miles (HR 168-173), dropped grade to -5% until HR=150 (~250m) then back to 3% for remainder of 5 miles (HR 160-165). Warmdown 1/4 mile at 4mph, flat (HR=109 at end)

Will try to repeat this workout once or twice a week slowly incrementing the speed if my HR for first two miles stays under 150 or if HR for middle mile stays under 170. (Target heart rates for this workout)

Tuesday Jul 17, 2001 #

Run - Treadmill (Speed Intervals (2 sets)) 32:00 [4] 6.27 km (5:06 / km)

7:15am - Speed interval program on treadmill. 2 sets of 4x60sec. 10.5mph / 7.5mph. HR at end of warmup - 150bpm, during first set 172/158 which was at 3% incline, second set at flat was 165/152. HR at end of cooldown - 102bpm. Not a bad workout, but I was glad I opted for two sets and not three - a third set would have been a struggle

Monday Jul 16, 2001 #

Run - Treadmill (Treadmill) 18:09 [3] 3.62 km (5:01 / km)

7:00am - did not run over weekend, opt for short workout. Warmup at 7.5mph, then cranked incline up to 12% gradually, pushing speed up to 10mph in the last 2% over the top, then brought it down gradually finishing at -5% @ 11mph. 3 minutes at a brisk walk (4.4mph) to cooldown. Perhaps speedwork tomorrow.

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