Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: RJM

In the 31 days ending Jan 31, 2007:

activity

time

miles

Running

8:33:55

BikeCommute

5:55:00

Trail Run

2:29:39

Stationary Bike

1:58:22

Bicycle

1:40:30

30.33

(3:19)

48.81

(2:04)

Strength

1:31:00

Orienteering

1:02:20

3.73

(16:43)

6.0

(10:23)

190

Exercise Machine

20:00

Total

23:30:46

34.06

54.81

190

averages - sleep:7.5 rhr:46 weight:179.5lbs

1:40

0:00

» now

Wednesday Jan 31, 2007 #

Running (commute) 1:04:36 [3]
slept:7.0 shoes: Brooks Adrenaline GTS6-2

Via aqueduct, enough snow to slow it a little, but good effort

Monday Jan 29, 2007 #

Exercise Machine (nordic trak) 20:00 [2]
slept:8.0 weight:181lbs

Strength 10:00 [1]

Sunday Jan 28, 2007 #

Running intervals (lydiard speedplay uphill) 13:00 [4]
slept:9.0 shoes: Brooks Adrenaline GTS6-2

the pushing part - tried to do the highstepping uphills. Snow was slippery, so this helped with footing too. Devil strips. 76-142 sec:
80, 60, 107, 142, 76, 57, 108, 142

Running 34:40 [3]
shoes: Brooks Adrenaline GTS6-2

recovery warmup and warmdown. aqueduct

Saturday Jan 27, 2007 #

Trail Run long 1:31:06 [3]
slept:8.5 weight:178lbs shoes: Brooks Adrenaline GTS6-2

memorial-towpath-schumacher-parcourse-memorial. slushy snow. Found cellphone on towpath, returned to owner half a mile along the trail- my good deed!

thwarted at all turns: planned to ski (no time and too little snow), then planned gym (crises at school), then planned to ride inside at night (watermain outside house broke, ruining street and preventing showers). Wrote it all off as recovery

Thursday Jan 25, 2007 #

Note
rhr:44 slept:5.5 (rest day)

Wednesday Jan 24, 2007 #

BikeCommute 50:00 [2]
slept:6.0

slow and salty

Tuesday Jan 23, 2007 #

Running 1:13:36 [2]
slept:6.0

commute to school, slippery snow, took it easy.

Monday Jan 22, 2007 #

BikeCommute 50:00 [2]
slept:8.0

snowy, but not slippery on roads.

Sunday Jan 21, 2007 #

Running long 1:09:24 [2]
slept:9.5 weight:180.5lbs shoes: Brooks Adrenaline GTS6-2

V. easy loop of memorial-towpath-parcourse-portage-memorial. 1" snow, some slip, so just a dogtrot, with lots of thinking on the footprint sermon.

Saturday Jan 20, 2007 #

Stationary Bike (rollers) 39:00 [2]
slept:5.5

Strength 5:00 [1]

Friday Jan 19, 2007 #

Stationary Bike 22:22 [2]
slept:7.8 weight:181lbs

gym

Strength 16:00 [1]

gym, weights and core

Thursday Jan 18, 2007 #

BikeCommute 40:00 [3]
rhr:47 slept:7.5 weight:180.5lbs

Wednesday Jan 17, 2007 #

Running 1:06:00 [2]
rhr:46 slept:7.5 weight:180lbs shoes: Brooks Adrenaline GTS6-2

Run to school and back, v. easy (tried to stay in level 2). Pushed up the hill on the way home -recorded separately. Dusting of snow, some slippery footing.. 1:10:41 total time. Time from towpath/north to mlk along north: 3:31.

Running hills 4:55 [4]

Push from rr@dogpark to royal

Monday Jan 15, 2007 #

BikeCommute 1:00:00 [2]
rhr:46 slept:8.0 weight:180.5lbs

Sunday Jan 14, 2007 #

Running 33:52 [2]
slept:8.0 shoes: Brooks Adrenaline GTS6-2

V. easy 2pine-market. Even soggier today.

Strength (split wood and core) 10:00 [1]

Saturday Jan 13, 2007 #

Trail Run 58:33 [3]
slept:8.0 weight:178.5lbs shoes: Brooks Adrenaline GTS6-2

memorial-cascade loop from home. Sloppy and slippery wet, but felt good. 1 fall. no deer

Friday Jan 12, 2007 #

Stationary Bike 30:00 [2]
slept:7.0

gym

Strength (core+ weights) 15:00 [1]

Thursday Jan 11, 2007 #

Orienteering 1:02:20 [3] *** 6.0 km (10:23 / km) +190m 8:58 / km
6c slept:7.0 shoes: Adidas Supernova Trail

Hinckley- from worner heritage house on n line to big field, then did route comparison times for Control 12 to 6 from Nov 12 2006 score meet. Route along stream bottom took 4:19, the straighter but trickier route took 3:59. Return the long way between them took 4:50. I was surprised at how similar the times were - thought the straight route would be maybe a minute faster. Did some other point control tests, and was doing pretty well. Taking bearings is still slow for me, and I spent as much as 2 minutes at some points trying to decide where to aim for next. 1" fairly fresh snow on ground, chilly, 8:30AM. No deer.

Strength (splitting wood) 15:00 [1]

Wednesday Jan 10, 2007 #

Note
(rest day)

making sure I get rest - I wanted to work out today!

Tuesday Jan 9, 2007 #

Running (commute) 1:09:29 [3]
slept:7.0 shoes: Brooks Adrenaline GTS6-2

To school am, back pm. Towpath both ways. 3:30 from north to mlk via towpath.

Strength 5:00 [1]

Monday Jan 8, 2007 #

BikeCommute 45:00 [2]
rhr:48 slept:7.0 weight:178.5lbs

Sunday Jan 7, 2007 #

Running 37:00 [3]
weight:179lbs

2pine-castle-brookhurst with fartlek. On way back got slight cramp in right calf, which persisted after the run through bedtime.... I don't recall ever having one before.

Running 8:00 [4]

The pushing part

Saturday Jan 6, 2007 #

Bicycle 1:40:30 [3] 30.33 mi (3:19 / mi)
slept:8.5

Rain stopped, 50 F with breeze in Jan., so gotta go bike. AkPenn-quick-303. Wind was blowing every which way, no pattern, which worked ok. Feeling a bit stronger
17.7mph avg.

Friday Jan 5, 2007 #

Stationary Bike 27:00 [2]
slept:9.0

Gym at school

Strength 15:00 [1]