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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Xena

In the 7 days ending Apr 12, 2015:

activity # timemileskm+m
  Running6 3:18:43 19.97(9:57) 32.14(6:11) 457
  O-training2 2:29:20 10.52(14:12) 16.93(8:49) 475
  Yoga2 1:15:00
  Strength + Stretch4 55:00
  Plyometrics1 2:00
  Total9 8:00:03 30.49 49.07 932
  [1-5]8 6:32:36

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MoTuWeThFrSaSu

Sunday Apr 12, 2015 #

9 AM

Strength + Stretch 20:00 [0]

Stretching out the calves, yet again.
11 AM

Running 18:02 [2] 2.43 km (7:26 / km) +95m 6:13 / km
shoes: NB wt00

O-training 50:53 intensity: (11:00 @1) + (6:53 @2) + (33:00 @4) 5.92 km (8:36 / km) +145m 7:40 / km
shoes: NB wt00

O-intervals on an almost only contour Lewis Morris map, with an added difficulty of not being allowed to use my compass. I gave this a decent effort overall, tried to be aggressive. Got stuck in the thorny bushes a few times, which ruined flow, but it was very good to run fast in uneven terrain. Sunshine and warmth felt surreal.

map+course

O-training 53:25 intensity: (10:00 @0) + (33:25 @1) + (10:00 @2) 5.39 km (9:55 / km) +146m 8:44 / km
shoes: NB wt00

Picking up streamers with Balter

Saturday Apr 11, 2015 #

11 AM

Running warm up/down 16:25 [2] 2.54 km (6:28 / km) +80m 5:35 / km
shoes: NB wt00

O-training 45:02 [4] 5.62 km (8:01 / km) +184m 6:53 / km
shoes: NB wt00

Green course today to practice running at race pace for the Middle distance. Went Ok but I got major calf tightness and pain that resonated into my feet from 3rd control on. First half was all uphill, so after the climb eased up, so did the pain. I tried really hard to ignore the pain but ended up thinking about not thinking about it, which definitely led to loss of concentration and subsequent silly mistakes. Distraction continued for rest of the course. Messed up #8 and the last control.

Running warm up/down 11:03 [1] 1.42 km (7:47 / km) +45m 6:43 / km
shoes: NB wt00

Strength + Stretch 10:00 [0]

Friday Apr 10, 2015 #

6 PM

Running (recovery) 33:13 [1] 4.0 km (8:18 / km)
shoes: Patagonia trail

When the world looks grey there is nothing like a life-reassuring, self-forgiving, dance between the rocks, throw in a few cartwheels, and a few tree trunk shuffles, woods are my playground, music in the background, don't care about speed, don't care about pain, type of run. :)

Strength + Stretch 15:00 [0]

Thursday Apr 9, 2015 #

6 PM

Running warm up/down 16:09 [2] 2.88 km (5:36 / km) +29m 5:20 / km
shoes: Altra 1.5

Running tempo 35:15 [4] 7.54 km (4:40 / km) +49m 4:32 / km
shoes: Altra 1.5

Evening tempo run at Prospect Park. It was very lightly drizzling, T's a bit on the chilly side. Felt Ok, this was not too easy, not too hard. Stomach was not happy but survived the trip. An older gentleman ran up the long hill with me, which was nice; he was fast but out of shape. Legs so tired afterwards.

Running warm up/down 11:14 [1] 1.59 km (7:03 / km) +22m 6:36 / km
shoes: Altra 1.5

Wednesday Apr 8, 2015 #

8 AM

Yoga 45:00 intensity: (20:00 @0) + (25:00 @1)

Tuesday Apr 7, 2015 #

8 AM

Running warm up/down 15:45 intensity: (1:04 @0) + (27 @1) + (5:25 @2) + (6:07 @3) + (2:42 @4) * 2.42 km (6:30 / km) +80m 5:35 / km
ahr:144 max:164 shoes: Patagonia trail

Running 15:00 intensity: (1:23 @0) + (5 @1) + (9 @2) + (6 @3) + (1:24 @4) + (11:53 @5) * 2.98 km (5:02 / km) +33m 4:46 / km
ahr:167 max:172 shoes: Patagonia trail

20 x 30 sec reps with 15 sec rest @ Eagle Rock, on gravel trail.
This was tough but went by quickly. I tried to maintain good form, paying extra attention to the swing of my arms. I imagined myself Usain Bolt on these sprints (laugh all you want) and it helped, especially in the last few reps.
I took the Sprint map from TT to look at while resting but even that was difficult to do.

Running warm up/down 11:37 intensity: (1:43 @1) + (3:59 @2) + (5:55 @3) * 1.84 km (6:19 / km) +21m 5:59 / km
ahr:145 max:158 shoes: Patagonia trail

Strength + Stretch 10:00 [0]

shins still in pain but it's probably from tight lower calf muscles

Monday Apr 6, 2015 #

8 AM

Yoga 30:00 [1]

Plyometrics 2:00 [2]

jump rope
8 PM

Running 15:00 [1] 2.5 km (6:00 / km) +3m 5:58 / km
shoes: Altra 1.5

easy evening jog to the bank and pharmacy

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