Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: RJM

In the 30 days ending Apr 30, 2008:

activity

time

miles

other

14:00:00

BikeCommute

6:59:00

Running

5:07:35

Orienteering

2:33:07

7.76

12.49

460

56c

Trail Run

1:18:35

Stationary Bike

55:00

Strength

35:00

Total

31:28:17

7.76

12.49

460

56c

averages - sleep:7.4 rhr:45 weight:178.5lbs

4:00

0:00

» now

Wednesday Apr 30, 2008 #

Running (commute) 44:00 [3]
weight:178lbs shoes: Screwshoes -Brooks Adrenaline

5400 total. 30:30 in on towpath, with 2 lydiard hills (1min total). back along market with speedplay, about 9 minutes of push and 2x bounds

Running tempo (bound, lydiard & spdplay) 10:00 [4]
shoes: Screwshoes -Brooks Adrenaline

Strength (plyo and pushups etc) 10:00 [1]

3 types of jumps, usual strength

Tuesday Apr 29, 2008 #

BikeCommute 1:00:00 [3]
rhr:45 slept:7.5

big bend, tp in. 1 deer seen
north st pm. Feeling more vigorous now. was seriously sore all over after the plyo workout saturday. Too busy to work out monday.

Sunday Apr 27, 2008 #

Trail Run 53:35 [3]
shoes: Screwshoes -Brooks Adrenaline

Hereford loop to cascade park stairs.

Saturday Apr 26, 2008 #

Running 24:00 [3]
slept:6.5 shoes: Screwshoes -Brooks Adrenaline

from hereford to castle, up garman. speedplay logged separately

Running intervals (with plyometrics) 5:00 [5]
shoes: Screwshoes -Brooks Adrenaline

first day trying plyometrics. Along with 5 accelerations of 20-60 seconds (level 5), did two sets of 20 bounds, and 1 lydiard uphill (garman).

Strength (with plyometrics) 10:00 [2]

did 10x various jumps (squat jumps, scissor, side hops are those I remember). Harder to keep effort up than expected (like the bounds). I think this will help.
I also did usual strength stuff, including ankle stands.
for now I'll just call this strength

Thursday Apr 24, 2008 #

BikeCommute 40:00 [3]

Wednesday Apr 23, 2008 #

BikeCommute 40:00 [2]
slept:7.5 weight:179lbs

Tuesday Apr 22, 2008 #

Running (commute) 48:17 [3]
rhr:44 slept:7.5 shoes: Screwshoes -Brooks Adrenaline

From hereford via merriman and market AM (25:15), return same way with a fair effort (3.5?). Felt decent in afternoon

BikeCommute 10:00 [2]

To old house for some minor repairs.

Monday Apr 21, 2008 #

BikeCommute 44:00 [2]

Sunday Apr 20, 2008 #

Trail Run warm up/down 10:00 [2]
shoes: Innov-8 mudclaw 330

Orienteering 50:27 [4] *** 5.3 km (9:31 / km) +240m 7:46 / km
23c shoes: Innov-8 mudclaw 330

Green leg on 8 point relay. Only a couple of navigation errors, and caught them early... except that I skipped control 10 (didn't realize until days later when results were posted). I got distracted by another runner (minium) coming in, and was anticipating the long leg, and though my exit from 9 went within a dozen meters or so of the control (out of sight), I thought I had just been to 10 and barreled straight on. UGH!
Some good legs other than that, pretty happy withmyself. Had more zing in my step today.

Saturday Apr 19, 2008 #

Event: US Middle Distance and Relay Champs

Orienteering warm up/down 30:00 [1] ***
4c shoes: Innov-8 mudclaw 330

Rochester Meet at Letchworth. Model event. Walked with bob. Very informative

Trail Run warm up/down 15:00 [2]
shoes: Innov-8 mudclaw 330

warmup, warmdown, then warmup for sprint

Orienteering race 51:14 [4] *** 4.59 km (11:10 / km) +150m 9:36 / km
15c shoes: Innov-8 mudclaw 330

Middle Red course. Bad bobble on #2 (3min?), and poor bearing and sense of place on 10. Felt sluggish and slow.

Orienteering race (sprint) 21:26 [4] *** 2.6 km (8:15 / km) +70m 7:16 / km
14c shoes: Innov-8 mudclaw 330

Sprint. Bad mixup on 2 (~4min), decent navigation other than that. Still felt sluggish

Red - Splits

Sprint 3 - Splits

Thursday Apr 17, 2008 #

BikeCommute 45:00 [2]

Wednesday Apr 16, 2008 #

BikeCommute 45:00 [2]
slept:7.5

Felt a bit more like a biker, but in the evening I felt all beat up, as though the moving week had ground me down rather than built me up. I also am finding that I crave sodas (and sweets/junkfood) now, presumably because of the heavy intake during the move. Mostly able to fight it because we're back to having none at home now, but it's a distraction.

Running 6:00 [3]
shoes: Screwshoes -Brooks Adrenaline

had to hunt for natalie, who wasn't where she said she'd be when I got home. Didn't find her, but she came back a bit later. Had a talk....

Running intervals 4:30 [3]
shoes: Screwshoes -Brooks Adrenaline

some speedplay (1min, 1min, 2.5) while hunting for N

Tuesday Apr 15, 2008 #

Running (commute) 56:18 [3]
shoes: Screwshoes -Brooks Adrenaline

first commute from Hereford (3min shorter than old route to King school/memorial). Towpath AM (felt slow and rough, but checkpoints were at normal pace) - 33min. Return along market

Monday Apr 14, 2008 #

BikeCommute 45:00 [2]

First day riding from the new house on Hereford! Chilly