Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dcady

In the 30 days ending Apr 30, 2008:

activity	#	time	miles		km		+m
running	12	9:16:59	13.1		21.08
Orienteering	2	1:46:16	6.52	(16:17)	10.5	(10:07)	460	40 /	45c	88%
bike	3	1:16:09
Road Race	1	24:07	3.11	(7:46)	5.0	(4:49)	42
Total	18	12:43:31	22.73		36.58		502	40 /	45c	88%

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Wednesday Apr 30, 2008 #

running long 1:32:21 [3]
shoes: Saucony pro grid guide

Nice long run through Buffalo. Scajacquada bikeway to the Riverwalk. Along the river to West Ferry to Fillmore to Dewey. Signs of blight on the east side. Lots of churches. Empty lots. A demolition warning on a west side house. The Peace Bridge.

Monday Apr 28, 2008 #

running 32:03 [3]
shoes: Saucony pro grid guide

Saturday Apr 26, 2008 #

running hills (Treadmill) 31:00 [4]
ahr:130 max:160 shoes: Saucony pro grid guide

Hill workout on treadmill. After 8 min warmup.
Hills 5 x 7.5 degrees at 6.7 mph for 2 min.
Recoveries 5 x 1.0 degree at 6.0 mph for 2 min.
Next time will up the slope for one of the five hills.

Friday Apr 25, 2008 #

bike 29:00 [2]

To Wegmans and back with cookies for O club meeting tonight. Yay!

Thursday Apr 24, 2008 #

running tempo (treadmill) 30:00 [4]
shoes: Saucony pro grid guide

20 min at 8:13 pace (7.3 mph) during a 30 minute run.

Tuesday Apr 22, 2008 #

running 37:08 [3]
shoes: Saucony pro grid guide

Went slowly because of PF in right foot but otherwise a nice morning jog. Twice around park on path.

Sunday Apr 20, 2008 #

Orienteering race 57:22 [5] **** 5.2 km (11:02 / km) +280m 8:42 / km
spiked:21/23c shoes: VJ Falcons 08

Relay leg 4 at ROC meet. Green course. Very slow on the hills but the navigation was pretty straightforward with the dramatic terrain.

Relay - Green Leg - Splits

Saturday Apr 19, 2008 #

Event: US Middle Distance and Relay Champs

Orienteering race 33:49 [5] **** 3.3 km (10:15 / km) +130m 8:34 / km
spiked:9/9c shoes: VJ Falcons 08

Green X middle distance champs. No real mistakes. Slow on the uphills.

Orienteering race 15:05 [5] *** 2.0 km (7:33 / km) +50m 6:42 / km
spiked:10/13c shoes: VJ Falcons 08

Sprint at ROC A meet. Felt tired after the morning middle distance. A few bobbles.

Green X - Splits

Sprint 2 - Splits

Wednesday Apr 16, 2008 #

running long 1:30:24 [3] 9.53 mi (9:29 / mi)
shoes: Saucony pro grid guide

Nice run to downtown and back along the canal and down Richmond.

Monday Apr 14, 2008 #

running 31:44 [3] 3.57 mi (8:53 / mi)
shoes: Saucony pro grid guide

Running in straight lines around the neighborhood in order to calibrate the ipod+nike. A very pleasant day.

Correction factor for ipod is 1.032.

Sunday Apr 13, 2008 #

bike 27:09 [3]

Quick trip to Wegs to get NYT and milk.

Saturday Apr 12, 2008 #

running tempo (treadmill) 30:00 [4]
shoes: Saucony pro grid guide

8 minute easy run warm up.
20 minutes at 7.3 mph (8:13).
2 minute easy run cool down.

Thursday Apr 10, 2008 #

running 30:19 [3]
shoes: Saucony pro grid guide

Start at Florence entrance to park. Down short side to bridge. Down stairs. Around lake. Up stairs. Up short side. Up Florence. Down Crescent to Robie.
Saw a cop on foot on the path around the lake. Good for her!

Tuesday Apr 8, 2008 #

running hills (Treadmill) 31:00 [4]
(injured) shoes: Saucony pro grid guide

Boy, it's hard to run on the treadmill when it's a beautiful day outside but you gotta do what you gotta do.
10 minute warmup at 1.0 degrees at 6.7 mph.
5 x 7.5 degrees at 6.7 mph for 2 minutes.
5 x 1.0 degrees at 6.0 mph for 2 minutes recovery.
This was a strenuous workout. Repeat at least once.

Note
(injured)

Note - injury does seem to be getting slowly better even though I can still feel a little discomfort in my heel from time to time. It doesn't interfere with training and it didn't interfere with a road race last Sunday so maybe I should just HTFU and consider it cured.

Sunday Apr 6, 2008 #

Road Race race 24:07 [5] 5.0 km (4:49 / km) +42m 4:38 / km
(injured) shoes: Saucony pro grid guide

Shoes for the Shelter 5 k put on by Canisius College. Whole course was in the cemetery. Three significant hills. Beautiful day. I finished 4th of 13 in 60-64. Lots of pretty girls. Splits were 7:25 + 7:53 + 8:50. Pace in min/mi = 7:45.

At this vdot, E/L = 10:10/mi = 5.9 mph.
T = 8:12/mi = 7.3 mph.

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