Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dcady

In the 30 days ending Jun 30, 2006:

activity

time

miles

Orienteering

8:20:49

17.65

28.4

running

6:24:00

10.39

16.72

strength

4:07:00

bike

3:57:00

walking

2:40:00

stretching

2:00:00

trail running

1:09:00

Road Race

27:25

3.5

(7:50)

5.63

(4:52)

Total

29:05:14

31.54

50.76

averages - sleep:7.9

4:46

0:00

» now

Friday Jun 30, 2006 #

strength 23:00 [3]
slept:8.0

stretching 6:00 [1]

bike (commute) 50:00 [3]

Managed to dodge a severe thunderstorm that caused a tornado in the suburbs.

Thursday Jun 29, 2006 #

walking warm up/down 8:00 [1]
shoes: Asics GT2100

running 27:00 [2]
slept:7.7 shoes: Asics GT2100

A lap plus some extra around the park. A few sprinkles.

stretching 6:00 [1]

bike (commute) 50:00 [3]

23 in and 27 back. There's a nice high speed section through the Delaware Avenue S curves.

Wednesday Jun 28, 2006 #

strength (calesthenics) 23:00 [3]
slept:7.0

stretching 6:00 [1]

bike (commute) 49:00 [3]

Found a better route home. Adds a little time but that's OK.

Tuesday Jun 27, 2006 #

running 27:00 [2]
slept:7.9 shoes: Asics GT2100

70 degrees, 84% RH. AM run.

walking warm up/down 8:00 [1]
shoes: Asics GT2100

stretching 6:00 [1]

Monday Jun 26, 2006 #

strength (calesthenics) 23:00 [3]
slept:7.5

stretching 6:00 [1]

bike (commute) 44:00 [3]

Managed to beat the rain.

Sunday Jun 25, 2006 #

walking warm up/down 10:00 [1]
shoes: Asics GT2100

running 30:00 [3] 3.7 mi (8:06 / mi)
slept:9.0 shoes: Asics GT2100

Two laps of the park. First lap was at 8:11 pace and second was at 7:53 pace so gave myself a "3". Ran late in day after the thunderstorms had passed. 69 degrees F, 85% RH. Went sailing this morning.

stretching 6:00 [1]

Saturday Jun 24, 2006 #

walking warm up/down 12:00 [1]
shoes: Asics GT2100

running (LSD) 1:09:00 [2]
shoes: Asics GT2100

No ill effects. Ran out and back on Scajacquada Bike Trail. Got as far as International Railroad Bridge. 73 degrees, 74% RH. Not a lot of sleep last night as baseball game went long and then they had a home run derby before the fireworks. Nice seats in the Channel 7 suite.

stretching 6:00 [1]

Friday Jun 23, 2006 #

strength (calesthenics) 23:00 [3]

stretching warm up/down 6:00 [1]

Thursday Jun 22, 2006 #

walking warm up/down 9:00 [1]
shoes: Asics GT2100

running 26:00 [2]
shoes: Asics GT2100

Ran on the neighborhood streets. Nice change. 70 degrees at 6:30 AM.

stretching 6:00 [1]

Wednesday Jun 21, 2006 #

strength (calesthenics) 27:00 [3]
slept:7.75

stretching 6:00 [1]

Tuesday Jun 20, 2006 #

walking 36:00 [1]
slept:8.0 (injured) shoes: Asics GT2100

Decided to walk instead of run today until chest soreness can be checked out.

Monday Jun 19, 2006 #

strength (calesthenics) 27:00 [3]
slept:7.5

stretching 6:00 [1]

Sunday Jun 18, 2006 #

walking warm up/down 9:00 [1]
shoes: Asics GT2100

running 30:00 [2]
shoes: Asics GT2100

Just a little jog around the park. Hot in the early AM. Tried to stay on grass whenever possible. Happy Father's Day to me.

stretching 6:00 [1]

Saturday Jun 17, 2006 #

trail running 1:09:00 [3] **
shoes: Asics GT2100

Scheduled to go to Chestnut Ridge Park to do an orienteering session for an ADK picnic so took the opportunity to run on the trails first. Very hot day. Had to go slow on the hills. Split a toenail. Noticed a tear in shoes. Time to go shopping!

Orienteering 20:00 [2]
shoes: Asics GT2100

Ran around setting up white course. Only had 6 people take the workshop. Bummer. Picked up the controls afterwards in the car.

Friday Jun 16, 2006 #

strength 27:00 [3]

Had the day off to get some work done around the house so slept late.

stretching 6:00 [1]

Thursday Jun 15, 2006 #

walking warm up/down 10:00 [1]
shoes: Asics GT2100

running 26:00 [2]
shoes: Asics GT2100

stretching 6:00 [1]

Wednesday Jun 14, 2006 #

strength 27:00 [3]

stretching 6:00 [1]

Tuesday Jun 13, 2006 #

walking warm up/down 10:00 [1]
shoes: Asics GT2100

running 26:00 [2]
shoes: Asics GT2100

Around the park. Practically all on grass or cinders.

stretching 6:00 [1]

bike 44:00 [3]

Commuting to and from work. Time approximate.

Monday Jun 12, 2006 #

strength (calesthenics) 27:00 [3]
slept:8.5

stretching 6:00 [1]

Sunday Jun 11, 2006 #

Orienteering 4:46:49 [3] ** 16.9 km (16:58 / km)
shoes: VJ Falcons

Picking up controls after Rogaine with Adam. Walking the whole time. Pretty tired afterwards. Should have taken more water.

Saturday Jun 10, 2006 #

Event: North American Rogaine Championships

Friday Jun 9, 2006 #

Orienteering 3:14:00 [3] ** 11.5 km (16:52 / km)
shoes: VJ Falcons

Placing controls and water for North American Rogaine Championships in Allegany State Park.

Thursday Jun 8, 2006 #

walking warm up/down 10:00 [1]
shoes: Asics GT2100

running warm up/down 5:00 [2]
shoes: Asics GT2100

Road Race race 27:25 [5] 3.5 mi (7:50 / mi)
shoes: Asics GT2100

Corporate challenge. Time does not include the time it took to get to the start line after the gun. 10,000 runners. Nice out and back course. Splits of 7:42, 7:53, 7:51, and 3:59. Wanted to do under 28 minutes and did it. Fastest male on the team. Got beat by a 20 something female. C'est la vie. We had 15 participants and the company paid the whole shot.

Wednesday Jun 7, 2006 #

strength (calesthenics) 20:00 [3]

Found I could do triceps too. Elbow still problematical for biceps.

stretching 6:00 [1]

Tuesday Jun 6, 2006 #

walking warm up/down 9:00 [1]
shoes: Asics GT2100

running 25:00 [2] 3.09 mi (8:05 / mi)
shoes: Asics GT2100

Last jog before the corporate challenge on Thursday. Didn't feel all that sharp but pace was better than on Monday, because of running in the evening.

Monday Jun 5, 2006 #

walking warm up/down 9:00 [1]
shoes: Asics GT2100

running 30:00 [2] 3.6 mi (8:20 / mi)
shoes: Asics GT2100

stretching 6:00 [1]

Saturday Jun 3, 2006 #

walking warm up/down 11:00 [1]
shoes: Asics GT2100

running 1:03:00 [2]
slept:8.0 shoes: Asics GT2100

Nice long run around the far side of the golf course, up past the tennis courts, looped in front of the historical society, across the pedestrian bridge to the trails around the soccer field, on the parkways to the cemetery, did 3 hills in the cemetery to fill out the time.

stretching 6:00 [1]

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