Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Kas

In the 7 days ending May 20, 2012:

activity

time

miles

Running

4:02:38

31.76

(7:38)

51.11

(4:45)

Walk/Jog/Stretch, Etc.

1:36:58

6.79

(14:17)

10.93

(8:52)

Kung Fu

1:30:00

Swimming

55:00

1.3

(42:09)

2.1

(26:11)

Cycling

8:23

2.23

(16.0/h)

3.59

(25.7/h)

Total

8:12:59

42.09

67.73

averages - weight:73kg

2:01

0:00

» now

Sunday May 20, 2012 #

3 PM

Running long 33:20 [3] 7.7 km (4:20 / km)
shoes: Asics DS Trainer

Failed my long run cause I just didn't have any energy and my foot was hurting in my worn out F-Lites, so I wore my old Asics after 500m into my run.

Saturday May 19, 2012 #

4 PM

Walk/Jog/Stretch, Etc. warm up/down 32:01 [3] 3.53 km (9:04 / km)
ahr:123 max:160 shoes: Barefoot

Mix of Black F-Lites and Barefoot as the shoes were starting to bug me about half way through my run, pretty much once I got to Harris Park. Just felt foot niggles with them on.

5 PM

Running (3000m TT, Harris Park) 10:22 [5] 3.0 km (3:27 / km)
ahr:175 max:182 shoes: Barefoot

Felt much better then I was expecting. Set my watch to do a 5sec countdown for every 21sec so I'd know where I was per 100m compared to a 10:30 3km time. Got ahead of it quickly and easily to begin with. Went through 1500m in about 4:57, but began to get a stitch fairly quickly, probably from all the food I ate yesterday since I didn't even have a lot today.

I think my feet are starting the gain the strength for barefoot to really be a goer for me. All the focus on what I've been ignoring up until the past few weeks seems to be paying off.

Garmin measured 3.3km. Beginning to wonder how accurate the track is, because thats a long way out even for a garmin on track.

2.9 TE

Running (Sprints) 16:29 [4] 3.58 km (4:36 / km)
ahr:160 max:171 shoes: Barefoot

Running warm up/down 14:19 [3] 2.57 km (5:34 / km)
ahr:149 max:162 shoes: Inov8 F-Lite 195 (Black)

Friday May 18, 2012 #

6 AM

Kung Fu 30:00 [1]
shoes: Inov8 F-Lite 195 (Black)

Got up early to do some Kung Fu by the Dam in the Arboretum. Was incredibly nice, pleasant and scenic, but freezing. Frosty ground, water vapour coming of the dam and a slight fog in the air.

Thursday May 17, 2012 #

4 PM

Running hills (50x50) 24:39 [5] 5.55 km (4:26 / km)
ahr:164 max:170 shoes: Inov8 Bare-XLite 150

Glad with my shoe choice. My White F-Lites were starting to hurt my feet during the warm up cause I worn them out pretty badly already. I think it's the running fast when they're wet from the water crossing during XC.
3.5 TE

Walk/Jog/Stretch, Etc. warm up/down 37:00 [2] 4.5 km (8:13 / km)
ahr:122 max:183 shoes: Inov8 F-Lite 195 (White)

Logged WU & WD together this time, as my warm down isn't worth logging on its own.

6 PM

Kung Fu 1:00:00 [3]
shoes: Asics DS Trainer

Wednesday May 16, 2012 #

3 PM

Running warm up/down 34:29 [3] 3.91 km (8:49 / km)
ahr:123 max:197 shoes: Inov8 F-Lite 195 (White)

4 PM

Running race (XC) 17:56 [5] 4.81 km (3:44 / km)
ahr:171 max:177 weight:73kg shoes: Inov8 F-Lite 195 (White)

Was racing my watch again as there wasn't really anyone else to race. Started off a 3min handicap and went out hard, this meant I still managed to get to the gate (2.3km) first, so I had to open it losing about 5sec plus momentum. Still managed to go solidly up the hill which surprised me as I was expecting to die a bit here. From the top of the hill I pretty much just mantained the lead I'd gained on 3 weeks ago me to the finish. Hammy has been really tight today, it's usually always good.

Felt kinda crap after, and had vacinations yesterday, so decided to give swimming a miss in turn for an early night to make sure I stay healthy.

Heaviest I've ever been this morning. Hopefully it leads to improvement rather then deprovement.

Will log other stuff later, bed time now.

Running warm up/down 16:44 [3] 2.09 km (8:00 / km)
ahr:129 max:149 shoes: Inov8 F-Lite 195 (White)

Tuesday May 15, 2012 #

9 AM

Cycling warm up/down (To Harris Park) 8:23 [2] 3.59 km (25.7 kph)
ahr:113 max:138 shoes: Giant Roam

Walk/Jog/Stretch, Etc. warm up/down 27:57 [3] 2.9 km (9:38 / km)
ahr:119 max:155 shoes: Inov8 F-Lite 195 (White)

Running 6:44 [5] 2.0 km (3:22 / km)
ahr:169 max:178 shoes: Spikes

Running race (200s) 12:06 [5] 3.03 km (4:00 / km)
ahr:164 max:176 shoes: Spikes

Bit behind the pace I was aiming at for each sprint, but I did give myself less rest after the time trial then I was 'allowed' as I had a doctors appointment to get to.

Running (To Doctors then Home) 14:29 [3] 3.63 km (3:59 / km)
ahr:125 max:136 shoes: Giant Roam

Vacinations in the middle of this. I did stop my watch, but forgot about it for a bit. Took it really easy home.

Monday May 14, 2012 #

12 PM

Running 35:33 [3] 8.04 km (4:25 / km)
ahr:150 max:160

Focused on technique, and it made faster really easy. Felt good.

Running (Sprints) 5:28 [3] 1.2 km (4:33 / km)
ahr:154 max:165 shoes: Barefoot

6 PM

Swimming 55:00 [3] 2.1 km (26:11 / km)

Off memory it went somthing like:
150m Choice WU;
6x50m dril (left arm, right arm, 10kicks stroke, catch up, fingertrail, count strokes)
2x25m counting strokes;
4x50m counting strokes (EH, HE, HH, EE);
100m choice;
4x100m counting strokes, 10sec rec;
2x200m counting strokes, 20sec rec;
400m counting strokes;
2x50m fast legs 10m, easy 15m, choice 25m;

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