Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dcady

In the 30 days ending Apr 30, 2013:

activity	#	time	miles		km		+m
running	11	7:37:01	45.29	(10:05)	72.89	(6:16)	248
strength	8	6:59:25
Orienteering	5	4:52:45	12.44	(23:31)	20.03	(14:37)	475	20 /	23c	86%
stretching	17	2:57:21
bike	6	2:07:00	16.71		26.9		24
walking	15	1:36:13	4.85		7.8		89
Total	28	26:09:45	79.3		127.62		836	20 /	23c	86%

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Sunday Apr 28, 2013 #

Orienteering race 24:00 [5] 2.0 km (12:00 / km)
shoes: Salomon XA3DUltra2

Data approximate at the moment. Corrections to come. Ankle held up OK. Event held at Trophy point on the campus of West Point. Muddy at first then in and around the buildings. When I left Bob's time wasn't up which was a mystery.

8 AM

Orienteering race 48:00 [5] 1.77 mi (27:07 / mi) +153m 21:22 / mi
shoes: VJ Falcons 10

Middle on day 2 at West Point. GPS track is misleading because I forgot to start the watch at the start. Started it before control 2 but then stopped it and then forgot to start it until control 4 (?). I'll figure this out. Very rocky underfoot. Went slowly but fast enough to place 2nd to Bob. Could have beaten him with a better route choice to #10.

Day 2, Mid, Brown X - Splits

Day 2, Sprint, Brown - Splits

Saturday Apr 27, 2013 #

Event: West Point A-meet

10 AM

Orienteering race (middle) 46:49 [5] **** 3.7 km (12:39 / km) +75m 11:29 / km
spiked:10/12c shoes: VJ Falcons 10

West Point middle distance on the Popolopen map, HQ at Camp Buckner. Plan was to go steady which is what I did for the most part. Rolled ankle early but kept going gingerly. No real nav issues. Little bobbles here and there but all brief. Course had a number of long linear route choices which of course isn't optimum for a Middle. Nice to see old friends. Second to Bob Lux in M65. QR to come.

2 PM

Orienteering race (sprint) 15:54 [5] ** 2.0 km (7:57 / km) +40m 7:14 / km
spiked:10/11c shoes: Salomon XA3DUltra2

Wasn't sure if I should run on the ankle but Bob loaned me his ankle brace so I thought I'd try it. Felt better running or maybe I was too busy reading the map to think about the pain. Not very speedy but got through it. Ignoring the "R" part of RICE. One biggish bobble on #7 but otherwise respectable. Ibuprofen and ice back at the motel.

Day 1, Mid, BrownX - Splits

Day 1, Sprint, Brown - Splits

Thursday Apr 25, 2013 #

12 PM

walking warm up/down 5:13 [1] 0.35 mi (15:04 / mi) +1m 14:56 / mi
shoes: Brooks Adrenaline GTS 12

running 27:26 [3] 2.85 mi (9:38 / mi) +20m 9:26 / mi
shoes: Brooks Adrenaline GTS 12

walking warm up/down 6:27 [1] 0.38 mi (17:01 / mi) +1m 16:53 / mi
shoes: Brooks Adrenaline GTS 12

stretching warm up/down 12:00 [1]

Wednesday Apr 24, 2013 #

walking 5:00 [1]

strength 57:04 [3]

stretching warm up/down 10:26 [1]

Tuesday Apr 23, 2013 #

5 PM

walking 3:00 [1]
shoes: Brooks Adrenaline GTS 12

running warm up/down 5:02 [3] 0.58 mi (8:41 / mi) +2m 8:36 / mi
shoes: Brooks Adrenaline GTS 12

running intervals 52:54 [4] 6.0 km (8:49 / km) +2m 8:48 / km
shoes: Brooks Adrenaline GTS 12

walking warm up/down 3:02 [1]
shoes: Brooks Adrenaline GTS 12

Monday Apr 22, 2013 #

walking warm up/down 5:00 [1]

strength 56:33 [3]

stretching warm up/down 5:46 [1]

Sunday Apr 21, 2013 #

10 AM

walking warm up/down 5:42 [1] 0.38 mi (15:10 / mi)
shoes: Brooks Adrenaline GTS 12

running long 1:09:50 [3] 7.33 mi (9:32 / mi) +56m 9:18 / mi
shoes: Brooks Adrenaline GTS 12

Boston Marathon Solidarity Run at Delaware Park. Ran 4 laps. It was great to see so many people in the park on a beautiful day. Dropped my donation in the box on my last lap.

11 AM

walking warm up/down 7:17 [1] 0.37 mi (19:50 / mi)
shoes: Brooks Adrenaline GTS 12

stretching warm up/down 12:00 [1]

Thursday Apr 18, 2013 #

9 AM

bike 18:37 [2] 3.51 mi (5:18 / mi)

To the post office and back to mail a big envelope to the IRS to point out their mistakes.

4 PM

walking 3:51 [1] 0.23 mi (16:23 / mi) +5m 15:22 / mi
shoes: Brooks Adrenaline GTS 12

running 31:32 [3] 3.04 mi (10:22 / mi) +25m 10:07 / mi
shoes: Brooks Adrenaline GTS 12

81 degrees! I'm not used to this. Had to go slow and take it easy.

walking 3:26 [1] 0.17 mi (19:44 / mi)
shoes: Brooks Adrenaline GTS 12

stretching 12:00 [1]

Wednesday Apr 17, 2013 #

9 AM

bike 11:54 [2] 2.51 mi (4:44 / mi)

strength 55:52 [3]

stretching warm up/down 9:32 [1]

11 AM

bike 12:21 [2] 2.23 mi (5:32 / mi)

bike 18:17 [2] 3.8 mi (4:49 / mi)

To the bank and Wegmans. GPS did not record trip back from wegmans for some reason.

Tuesday Apr 16, 2013 #

5 PM

walking warm up/down 3:00 [1]
shoes: Brooks Adrenaline GTS 12

running intervals 44:44 [4] 4.71 mi (9:30 / mi) +1m 9:29 / mi
shoes: Brooks Adrenaline GTS 12

Better weather than last week for track practice. Four 400's and four 200's at rep pace.

walking warm up/down 3:00 [1]
shoes: Brooks Adrenaline GTS 12

stretching warm up/down 4:14 [1]

Monday Apr 15, 2013 #

10 AM

bike 12:30 [2] 2.48 mi (5:02 / mi) +14m 4:57 / mi

strength 54:23 [3]

stretching warm up/down 10:18 [1]

bike 11:11 [2] 2.18 mi (5:07 / mi) +10m 5:03 / mi

Sunday Apr 14, 2013 #

2 PM

Orienteering (vetting) 2:38:02 [3] *** 5.89 mi (26:50 / mi) +207m 24:11 / mi
shoes: VJ Falcons 08

Checking Henry's points for the meet at Emery on 4/27/13. A nice day to be in the woods. A little wet underfoot. Drove the Olds to the park for its first outing of the season. Ran well. (Both of us.)

C • Oops 2

Friday Apr 12, 2013 #

11 AM

strength 57:00 [3]

At the gym.

stretching 10:15 [3]

5 PM

walking warm up/down 3:11 [1] 0.22 mi (14:09 / mi) +4m 13:25 / mi
shoes: Brooks Adrenaline GTS 12

running 30:04 [3] 3.16 mi (9:31 / mi) +28m 9:16 / mi
shoes: Brooks Adrenaline GTS 12

walking warm up/down 3:37 [1] 0.17 mi (21:53 / mi) +1m 21:29 / mi
shoes: Brooks Adrenaline GTS 12

stretching warm up/down 12:00 [1]

Tuesday Apr 9, 2013 #

strength 30:00 [3]

Dumbells at home. Not enough time to go to the gym.

5 PM

walking warm up/down 3:00 [1]
shoes: Brooks Adrenaline GTS 12

running intervals 44:12 [4] 5.01 mi (8:49 / mi) +2m 8:49 / mi
shoes: Brooks Adrenaline GTS 12

First day of track practice with Checkers AC. Heavy rain at times. Did 12x200 at :54. Lights were on at the stadium. Note boring GPS plot.

walking warm up/down 4:00 [1]
shoes: Brooks Adrenaline GTS 12

stretching warm up/down 12:00 [1]

Monday Apr 8, 2013 #

11 AM

bike 11:00 [2]

strength 48:20 [3]

stretching warm up/down 10:47 [1]

bike 10:00 [2]

Sunday Apr 7, 2013 #

10 AM

walking warm up/down 3:01 [1] 0.17 mi (17:20 / mi)
shoes: Brooks Adrenaline GTS 12

running 34:15 [3] 3.39 mi (10:06 / mi) +38m 9:46 / mi
shoes: Brooks Adrenaline GTS 12

A short run because track sessions start on Tuesday. Also checking out S/F location for event on Sept 8.

walking warm up/down 3:12 [1] 0.15 mi (21:38 / mi) +1m 21:12 / mi
shoes: Brooks Adrenaline GTS 12

stretching warm up/down 12:00 [1]

Friday Apr 5, 2013 #

11 AM

walking warm up/down 5:42 [1] 1.34 mi (4:16 / mi) +71m 3:39 / mi
shoes: Brooks Adrenaline GTS 12

running long 1:01:39 [3] 6.04 mi (10:12 / mi) +47m 9:58 / mi
shoes: Brooks Adrenaline GTS 12

An interesting topology question which I will explore in the future: What is the longest distance I can run in the cemetery without crossing a route and without duplicating a stretch in either direction but allowing for entering and leaving intersections by different roads? North of the creek offers intriguing possibilities.

12 PM

walking warm up/down 3:29 [1] 0.17 mi (21:00 / mi)
shoes: Brooks Adrenaline GTS 12

stretching warm up/down 12:00 [1]

Thursday Apr 4, 2013 #

Note

Took the cover off the boat today. Minimal water in bilge.

12 PM

bike 11:10 [2]

Biking to the gym.

strength 1:00:13 [3]

Included some of the PT exercises. Also shoulder exercises like pull down and press up that were giving me trouble before. (At minimal weight.)

stretching warm up/down 8:03 [1]

bike 10:00 [2]

Biking home from the gym.

Wednesday Apr 3, 2013 #

4 PM

walking warm up/down 3:07 [1] 0.2 mi (15:40 / mi) +4m 14:45 / mi
shoes: Brooks Adrenaline GTS 12

running hills 30:12 [4] 3.01 mi (10:02 / mi) +14m 9:53 / mi
shoes: Brooks Adrenaline GTS 12

usually go to the cemetery for hills but got a late start today and was worried about getting locked in so went to the park instead and ran up and down a 6 meter hill. Boring!

walking warm up/down 3:08 [1] 0.15 mi (20:35 / mi)
shoes: Brooks Adrenaline GTS 12

stretching warm up/down 12:00 [1]

Monday Apr 1, 2013 #

9 AM

walking warm up/down 3:06 [1] 0.21 mi (14:40 / mi) +1m 14:28 / mi
shoes: Brooks Adrenaline GTS 12

running 25:11 [3] 2.45 mi (10:16 / mi) +13m 10:06 / mi
shoes: Brooks Adrenaline GTS 12

walking warm up/down 3:42 [1] 0.19 mi (19:09 / mi)
shoes: Brooks Adrenaline GTS 12

stretching warm up/down 12:00 [1]

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