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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: prcaston

In the 7 days ending Jan 19, 2009:

activity # timemileskm+ft
  Running3 4:35:11 15.29(18:00) 24.61(11:11) 180433 /32c103%
  Stretching4 2:00:00
  Workout1 25:00
  Total6 7:00:11 15.29 24.61 180433 /32c103%
averages - sleep:9.8 weight:185lbs

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Monday Jan 19, 2009 #

Stretching (Post Race) 30:00 [1]
slept:6.0 weight:185lbs (rest day)

This was a good recovery day. I had class today, after I woke up, which was a definite pain, but whatever.

Sunday Jan 18, 2009 #

Running race (Georgia Day II) 1:33:11 [5] 9.3 km (10:01 / km) +820ft 8:50 / km
slept:8.0 weight:185lbs shoes: Mizuno Red Trail

Much better day today.

Blue 2 - Splits

Saturday Jan 17, 2009 #

Event: GA Nav. Cup
 

Running race (Georgia Blue Day 1) 2:17:00 [5] *** 9.8 km (13:59 / km) +820ft 12:24 / km
spiked:20/20c slept:8.0 weight:185lbs shoes: Mizuno Red Trail

I messed up pretty bad at a couple of points. I'll have to check the actual map again for the real reasons.

Blue 1 - Splits

Thursday Jan 15, 2009 #

Stretching (Pre-Travel) 30:00 [1]
slept:6.0 weight:185lbs

I needed the stretch before the weekend's race.

Wednesday Jan 14, 2009 #

Stretching (Last Hour Off) 40:00 [1]
slept:7.0 weight:185lbs

Day I is a good change of pace from last semester.

Running (Snowy Course) 25:00 [3] ** 1.49 km (16:47 / km) +164ft 14:22 / km
spiked:13/12c slept:7.0 weight:185lbs shoes: Mizuno Red Trail

The course was very cold and had a lot of snow/ice on the ground. Ran to 3 instead of 2 so I had to go back and get 2 all over again...no good.

Running (Stupid Run) 20:00 [4] 2.5 mi (8:00 / mi)
slept:7.0 weight:185lbs shoes: Mizuno Red Trail

We started this run and stopped short of the 4 miles. Got yelled at by an officer for being outside...he said it was too cold to be running outdoors so he locked us up and lectured us on cold weather injuries...haha...wow.
C • nice category... 1

Tuesday Jan 13, 2009 #

Stretching (Stretching Regime) 20:00 [1]
slept:5.0 weight:185lbs

Workout (Core Body Weight) 25:00 [3]
slept:5.0 weight:185lbs

Very Sore Today from the past couple of days.

Pushup/Situp Exercises

Close grip 3X to failure then knees to failure each time.
Normal 3X to failure
Incline to failure

Normal Situps X20
Flutter Kicks X20 (using bed as foot hold)
Inverted Situps X10
Torso Rotations X20
ENTIRE SET X2

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