Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dcady

In the 30 days ending Apr 30, 2010:

activity

time

miles

running

5:20:10

Orienteering

4:36:55

walking

2:19:33

bike

1:59:01

2.92

4.7

strength

1:54:56

stretching

1:44:08

run/walk

1:12:21

Total

19:07:04

2.92

4.7

2:01

0:00

» now

Thursday Apr 29, 2010 #

bike 30:00 [2]

Rode the bike home after dropping off the car at the garage to have a funny noise eliminated and then rode it back to the garage to pick up the car later.

Tuesday Apr 27, 2010 #

6 PM

running intervals 47:11 [4]
shoes: Asics GT 2140

Checkers track workout at UB stadium. We were to do 8-10 300's at 1:22. I did all ten at 1.13, 1.21, 1.21, 1.21, 1.24, 1.17, 1.18, 1.18, 1.19, 1.21. Windy and a little chilly but sunny. Time includes a 10 min cool down jog.

running warm up/down 10:00 [2]
shoes: Asics GT 2140

walking warm up/down 6:01 [1]
shoes: Asics GT 2140

stretching warm up/down 12:00 [1]

Too cold to do all stretching at the track so did only the key ones there and did the rest when I got home.

Monday Apr 26, 2010 #

walking 45:11 [1]
shoes: Asics GT 2140

Walking as cross training. They are replacing the roadway in part of the park. Too bad they are not just removing it entirely.

Sunday Apr 25, 2010 #

Event: ROC - Annual Icebreaker - Webster Park

Saturday Apr 24, 2010 #

2 PM

Orienteering 1:23:36 [3] ***
shoes: VJ Falcons 08

Picking up controls after the BFLO score-O and sprint.

walking warm up/down 6:30 [1]
shoes: VJ Falcons 08

Thursday Apr 22, 2010 #

run/walk 1:12:21 [2]
shoes: Asics GT 2140

A few of us were checking out areas around the Amherst bike path and the U/B campus for possible o-maps. A combination of walking and running. Some woods were good. Some bad. Very flat. Campus would be good for sprint.

Tuesday Apr 20, 2010 #

6 PM

running intervals 36:37 [4]
shoes: Asics GT 2140

Track workout with Checkers AC. We did 6 x 400 at 1:50 each. My 400's were: 1.44 1.47 1.49 1.45 1.49 1.47. Ten minute cool down jog included in time. Didn't have time for a warm up jog which would have been a good idea.

walking warm up/down 3:00 [1]
shoes: Asics GT 2140

Didn't have time to walk before. But we did do some dynamic warm up exercises.

stretching warm up/down 12:00 [1]
shoes: Asics GT 2140

Monday Apr 19, 2010 #

10 AM

running 29:51 [3]
shoes: Asics GT 2140

Around the park on the cinder path and a short loop in the neighborhood. Big bus at the Darwin Martin House. It felt good to be back at it.

walking warm up/down 9:35 [1]
shoes: Asics GT 2140

stretching warm up/down 12:00 [1]

Sunday Apr 18, 2010 #

Note

Most of the day was taken up with the trip back to Buffalo. Had a exciting drive from Brooklyn Heights over the bridge into Manhattan and up through Midtown to pick up Barbara and Nancy at 73rd Street.

Saturday Apr 17, 2010 #

Note

Nice AM solo stroll up to and through Morningside Park. Hilly at times. Then later a little more walking - around Chinatown, Midtown, and the East Village. Tough to go fast when accompanied by others. Dinner with Ben and Amanda at Grand Sichuan on St. Marks.

Friday Apr 16, 2010 #

Note

Got a little walking in on the streets of the Upper West Side and Morningside Heights. Not enough to log though. Dinner at Arte Cafe. Delicious as always. The martini was huge. Tried grappa for the first time.

Thursday Apr 15, 2010 #

Note

Spent most of the day driving to NYC. Got there about 7 PM. Only exercise was climbing the four flights to Ben's apartment twice - once with a bag. We were there so Ted could visit Columbia.

Tuesday Apr 13, 2010 #

12 PM

running intervals 40:00 [4]
shoes: Asics GT 2140

Couldn't make track practice this evening because of a prior commitment so drove over to Buffalo State track in midday for a private workout. Duplicated last week's workout of 12 reps of 200 m at :55. Splits were 52, 53, 55, 52, 53, 50, 52, 52, 49, 53, 53, 51. Jogged 14:57 total before and after. Had the track mostly to myself until the end when a group of ladies showed up. Estimated the total time above.

walking warm up/down 9:34 [1]
shoes: Asics GT 2140

stretching warm up/down 12:00 [1]

Monday Apr 12, 2010 #

12 PM

strength 29:57 [3]

Sunday Apr 11, 2010 #

10 AM

bike 22:00 [2]

Cruisin' to church and back.

2 PM

Orienteering 1:30:04 [3] ***
shoes: VJ Falcons 08

Putting the last two map hike markers in Chestnut Ridge Park. Spent a little time walking not running when trying to find best spot for the markers. Still, it was hilly and woodsy and I got a lot of exercise. Couldn't find Greg's #10.

walking warm up/down 9:23 [1]
shoes: VJ Falcons 08

Saturday Apr 10, 2010 #

4 PM

bike (cross training) 52:37 [2]

After getting home from Avon where we picked up the Oldsmobile, I found a little time to go for a spin. Down the bike path to the river. Back on Ferry to Richmond and Bidwell and back through the park. Chilly.

Friday Apr 9, 2010 #

5 PM

strength 28:46 [3]

Thursday Apr 8, 2010 #

12 PM

running long 58:07 [3]
shoes: VJ Falcons 08

Wanted to wear the VJ's to toughen up my heel so that I don't have to use tape this year. I hate tape. Ran exclusively on grass in the park except for crossing roads. It was a little muddy in places but by the end of the run I was looking for puddles to splash through. 71 degrees. But a cold front is headed this way.

walking warm up/down 9:32 [1]
shoes: VJ Falcons 08

stretching warm up/down 12:02 [1]

Wednesday Apr 7, 2010 #

10 AM

strength 28:13 [3]

Tuesday Apr 6, 2010 #

6 PM

running intervals 34:46 [4]
shoes: Asics GT 2140

First track workout with Checkers AC at the UB stadium. A spectacular location. A huge turnout. I was in the group Lilac 38 and our assignment was 12 x 200 at :55 with recovery jogs back to the start line. I ran faster: 48, 47, 49, 52, 55, 52, 52, 51, 53, 51, 51, 50, and didn't feel too beat, but I don't think I'll ask to move up yet. We'll see how future workouts go. Gotta skip next week anyway.

Warming Up...

That's me!

walking warm up/down 3:00 [1]
shoes: Asics GT 2140

stretching warm up/down 12:00 [1]

Monday Apr 5, 2010 #

5 PM

strength 28:00 [3]

Sunday Apr 4, 2010 #

10 AM

Orienteering 1:43:15 [2] ***
shoes: VJ Falcons 08

Putting out map hike markers in CRP for the new season. Hence a lot of start and stop. A very nice day. Unfortunately I forgot the inserts for my VJ Falcons so it was a little like running in slippers. My feet seem to have survived. Tomorrow morning will tell.

walking warm up/down 7:24 [1]
shoes: VJ Falcons 08

stretching warm up/down 6:00 [1]

Saturday Apr 3, 2010 #

10 AM

running 29:45 [3]
shoes: Asics GT 2140

A simple run in the neighborhood and the park. Sunny and warm.

walking warm up/down 8:42 [1]
shoes: Asics GT 2140

stretching warm up/down 13:00 [1]

Friday Apr 2, 2010 #

9 AM

walking 13:00 [1]
shoes: Salomon XA Pro 3D Ultra

From the garage after dropping off the car for an oil change to the terminus of the trolley.

12 PM

bike 14:24 [2] 2.92 mi (4:56 / mi)

First outing of the year. How could you not when the temperature is 75 degrees? Went to pick up the car from the garage. Time includes a few minutes chatting with a friend I encountered along the way.

Thursday Apr 1, 2010 #

10 AM

running hills 33:53 [4]
shoes: Asics GT 2140

Hills in the cemetery. 6 times up for 1:30 approx. Down for 2:00. Hill section was 20:08. Jog before for 9:25 and after for 4:20.

walking warm up/down 8:41 [1]
shoes: Asics GT 2140

stretching warm up/down 13:06 [1]

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