Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dcady

In the 31 days ending Mar 31, 2006:

activity

time

miles

strength

7:50:00

running

6:13:00

20.56

33.09

walking

2:52:27

stretching

2:36:00

Total

19:31:27

20.56

33.09

averages - sleep:8.1 weight:157lbs

0:44

0:00

» now

Friday Mar 31, 2006 #

strength 35:00 [4]
slept:7.9

stretching 5:00 [1]

Thursday Mar 30, 2006 #

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

running 29:00 [2]
shoes: Asics GT2100

Ran out Starin Ave to abandoned railway line in evening. East on old railway line to old abandoned trolley line. 60 degrees, no wind - very nice. Ran to garage to pick up the Lumina. Could have run short but really wanted to run long. Those old rail/trolley lines would make great linear parks.

stretching 5:00 [1]

Wednesday Mar 29, 2006 #

strength 35:00 [4]

stretching 5:00 [1]

Tuesday Mar 28, 2006 #

running 20:00 [2]
slept:8.3 shoes: Asics GT2100

Ran in the evening on the streets to go pick up the car from the shop. 50 degrees, 7 mph wind.

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

Monday Mar 27, 2006 #

strength 20:00 [3]
slept:8.0

Did calethenics in the motel room. On the road in Binghamton returning from taking Adam back to New Paltz.

stretching 5:00 [1]

Sunday Mar 26, 2006 #

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

running 26:00 [2]
shoes: Asics GT2100

9 AM. Ran on pavement in Forest Lawn. Thought about how it would be a great place for competitive wheelchair orienteering. Also would be good for Trail-O, as would Delaware Park. 42 degrees, 8 mph wind. Mostly cloudy. Stopped at a fresh grave in the veterans section. Couldn't tell if it was from Iraq.

stretching 6:00 [1]

Saturday Mar 25, 2006 #

walking warm up/down 10:00 [1]
shoes: Jalas O shoes

running 26:00 [2]
slept:9.6 shoes: Jalas O shoes

11:15 AM. One loop around the perimeter of the golf course, then up a 50 second hill twice, then here and there to make 26 minutes. 40 degrees, 10 mph wind, partly sunny. I think running on the grass is good but I might look for something other than the o-shoes to do it in. Enjoyed not setting the alarm clock. Switched the car over to summer tires.

stretching 6:00 [1]

Friday Mar 24, 2006 #

strength (dumbbells) 35:00 [4]
slept:7.4

Need more sleep.

stretching 5:00 [1]

Thursday Mar 23, 2006 #

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

running 20:00 [2]
shoes: Asics GT2100

After work ran on park ring road, one loop, then through neighborhood. 33 degrees, 4 mph wind.

stretching 6:00 [1]

Wednesday Mar 22, 2006 #

strength 35:00 [4]
slept:7.7

stretching 5:00 [1]

Tuesday Mar 21, 2006 #

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

running 20:00 [2]
slept:8.0 shoes: Asics GT2100

On the grass on the golf course again. Nice sunset. 31 degrees, 10 mph wind.

stretching 6:00 [1]

Monday Mar 20, 2006 #

strength 35:00 [4]
slept:7.5

stretching 5:00 [1]

Sunday Mar 19, 2006 #

walking warm up/down 10:27 [1]
shoes: Jalas O shoes

To and from park.

running (outside) 23:00 [2]
slept:8.5 shoes: Jalas O shoes

32 degrees F, 13 mph wind, Cloudy. Decided to try out the O shoes to see if they'd bother my feet. It's the first time I've worn them in a very long time. Ran star pattern (back and forth from points on the perimiter) on the golf course a 5 minute walk from my house in Delaware Park. Ground was soft but not soggy. Surprising the effort needed to keep going - but managed quite well. This would be a great place for a Sprint. Wide open but with interesting control points. You'd be able to see all the runners most of the time. You'd have to negotiate with the golfers however - they'd probably hate the idea. The shoes worked out great. Although the jalas have always felt a little tight to me there was no evidence of blisters forming. Only a few yellow patches where the skin got cold. You can see the route here.

stretching 6:00 [1]

Saturday Mar 18, 2006 #

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

running (outside) 25:00 [2]
slept:9.3 shoes: Asics GT2100

Ran around Forest Lawn Cemetery. Only meant to go for 24 minutes but lost track of the time. Included two significant hills, one took 1 minute to run up and the other took 35 seconds to run up. 29 degrees and 18 mph wind (a little brisk going upwind), partly sunny. Finally got enough sleep last night. Finished up the newsletter yesterday.

stretching 6:00 [1]

Friday Mar 17, 2006 #

strength 35:00 [4]

starting to increase weight on a couple of exercises.

stretching 5:00 [1]

Thursday Mar 16, 2006 #

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

running 20:00 [2] 2.43 mi (8:14 / mi)
slept:7.75 shoes: Asics GT2100

Ran outside in the early morning for the first time in a long time. Very nice. Brilliant sunrise. I think my pace was 8:13. Ran a 15:12 lap plus a little more around the ring road in Delaware Park at 6:30 AM. Not a lot of other people out. 28 deg.F, 8 mph wind.

stretching 6:00 [1]

Wednesday Mar 15, 2006 #

strength 35:00 [4]

stretching 5:00 [1]

Tuesday Mar 14, 2006 #

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

running (treadmill) 20:00 [2] 2.99 mi (6:41 / mi)
slept:7.5 shoes: Asics GT2100

At pace of 8:57. Tried pace of 8:49 for four minutes. It should be fine for the next week. Listening to Sheryl Crow.

stretching 6:00 [1]

Monday Mar 13, 2006 #

strength (dumbbells) 30:00 [4]
shoes:

Got a late start - had to cut it short.

stretching 5:00 [1]
shoes:

Note

This evening we had a meeting of the Buffalo Orienteering Club BOD. It looks like a busy spring with training sessions and two additional meetings in early April. The club seems to be trying to do a lot of things at the same time: new maps, developing more meet directors for local meets, educational outreach, and training. A couple of the new maps will be suitable for a modest A meet which we hope to have in 2008. I'll be the MD. Patty and Walt Lyons are going to the Pig Meet.

Sunday Mar 12, 2006 #

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

running (treadmill) 22:00 [2] 2.46 mi (8:57 / mi)
ahr:144 max:146 slept:9.1 shoes: Asics GT2100

Listening to the Blues on WBFO. Lots of sleep last night. Sorta felt my groin this AM so took an Advil. Didn't bother me during the run.

stretching 6:00 [1]

Saturday Mar 11, 2006 #

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

running 22:00 [2]
slept:8.75 shoes: Asics GT2100

Ran outside for the first time this year. Nice. 52 degrees F. 6 mph wind. Barometer falling. Partly sunny. Ran loops in Forest Lawn Cemetery. Ran "Tombstone Hill" four times. It's a steep one minute hill. Best thing was: no groin pain.

stretching 6:00 [1]

Note

A little sore from 3 x 12 pushups yesterday. Will stick to dumbbells for the rest of the current sequence. Then do pushups for the next sequence.

Friday Mar 10, 2006 #

strength 35:00 [4]

stretching 5:00 [1]

Thursday Mar 9, 2006 #

walking warm up/down 10:00 [1]

running (treadmill) 20:00 [2] 2.78 mi (7:12 / mi)
shoes: Asics GT2100

Listening to NPR. Next session we start to up the time. Pace = 8:57.

stretching 6:00 [1]

Wednesday Mar 8, 2006 #

strength 35:00 [4]
slept:7.5

stretching 5:00 [1]

Tuesday Mar 7, 2006 #

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

running (treadmill) 20:00 [2] 2.75 mi (7:16 / mi)
slept:8.0 shoes: Asics GT2100

Listening to Alicia Keys. Distance includes warm up and down.

stretching warm up/down 6:00 [1]

Monday Mar 6, 2006 #

strength 35:00 [4]

Listening to random tunes on the new iMac. Adam helped us get it going.

stretching 6:00 [1]

Decided to stretch after the workout rather than during as I had been doing. Only adds about 6 min to the lenght. Oughta be able to find that somewhere.

Sunday Mar 5, 2006 #

walking warm up/down 10:00 [1]

running (treadmill) 20:00 [2] 2.75 mi (7:16 / mi)
slept:7.7 shoes: Asics GT2100

Pace was 9:05. Listening to Norah Jones.

stretching 6:00 [1]

Saturday Mar 4, 2006 #

walking warm up/down 10:00 [1]

running (treadmill) 20:00 [2] 2.2 mi (9:05 / mi)

2nd session of running for 20 minutes. Listening to Bob Dylan.

stretching 6:00 [1]

Friday Mar 3, 2006 #

strength 35:00 [4]

Thursday Mar 2, 2006 #

walking warm up/down 10:00 [1]

running (treadmill) 20:00 [2] 2.2 mi (9:05 / mi)
shoes: Asics GT2100

First time running 20 minutes straight through. Pace = 9:05. Felt great. Listening to Alison Krauss. "I don't know the answer but I know who to blame."

stretching 6:00 [1]

Wednesday Mar 1, 2006 #

strength 35:00 [4]
weight:157lbs

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