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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dcady

In the 31 days ending Jul 31, 2009:

activity # timemileskm+m
  strength11 8:38:21
  running12 8:21:12
  bike8 4:34:16
  Orienteering2 3:23:04 1.49 2.4
  stretching12 2:25:00
  walking13 1:59:00
  Hiking1 1:45:00
  Road Race1 50:25 6.21(8:07) 10.0(5:03)
  Total27 31:56:18 7.71 12.4

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Friday Jul 31, 2009 #

walking warm up/down 10:02 [1]

strength 45:21 [3]

Thursday Jul 30, 2009 #

running 34:33 [3]
shoes: Saucony pro grid guide

To the park. Turnaround at the indian statue and back.

stretching warm up/down 12:00 [1]

walking warm up/down 10:00 [1]

bike 50:00 [2]

To the boat and back.

Wednesday Jul 29, 2009 #

strength 40:00 [3]

stretching warm up/down 12:00 [1]

walking warm up/down 7:31 [1]

running hills 39:10 [4]
shoes: Saucony pro grid guide

5 times up the "Howell" hill near the entrance. 1:20 up and 2:00 down.

Tuesday Jul 28, 2009 #

bike 40:00 [2]

Monday Jul 27, 2009 #

strength 50:00 [3]

Sunday Jul 26, 2009 #

running 55:11 [3]
shoes: Saucony pro grid guide

In all parts of the park and around in front of the Historical Society too. Hot but a nice breeze.

walking warm up/down 9:31 [1]

stretching warm up/down 12:00 [1]

Saturday Jul 25, 2009 #

Hiking 1:45:00 [1]
shoes: Salomon XA Pro 3D Ultra

Up the west rim at Letchworth from the picnic area to the Middle Falls and back.

Note

Photos from our hike in Letchworth State Park.
Lower Falls
From Letchworth


View toward Middle Falls and Upper Falls
From Letchworth


Stone wall separating the path from the road.
From Letchworth


Mini Falls
From Letchworth


Middle Falls near the Glen Iris Inn
From Letchworth


Wild Flowers
From Letchworth


Its a popular location for weddings. This couple had two photographers. Isn't she lovely. How she negotiated those stone steps in high heels and the gown I will never know.
From Letchworth


What can one say?
From Letchworth


Butterfly encounter
From Letchworth


Good spot for binoculars
From Letchworth


I would call these runnable woods
From Letchworth


Odd little flower or fungus
From Letchworth


Picnic tables built by the CCC
From Letchworth


Our reward, a picnic lunch prepared by Ann
From Letchworth
C • adventures with camera 3

Friday Jul 24, 2009 #

running 53:26 [3]
shoes: Saucony pro grid guide

Three laps of the golf course on path and grass.

walking warm up/down 9:19 [1]

stretching warm up/down 13:00 [1]

Thursday Jul 23, 2009 #

strength 59:00 [3]

Extra time due to having to take weights upstairs because B was using the treadmill and watching TV. But that's a good thing. Also counted taking the weights back downstairs.

Tuesday Jul 21, 2009 #

Orienteering 2:00:00 [1] **
shoes: Salomon XA Pro 3D Ultra

Surveying MccCarty Hill and Little Rock City for a possible map for an A meet or whatever. Mostly walking with the rogaine map. Some light jogging. Lots of driving around on forest roads courtesy of Linc.

Monday Jul 20, 2009 #

stretching warm up/down 12:00 [1]

walking warm up/down 9:48 [1]

running 36:24 [3]
shoes: Saucony pro grid guide

CW around the golf course on path and grass. 2 laps.

Sunday Jul 19, 2009 #

bike 28:00 [2]

To the pet food store, then Wegmans.

Saturday Jul 18, 2009 #

running 35:59 [3]
shoes: Saucony pro grid guide

CCW around golf course twice, departing from Florence and Woodward, ending at Florence and Crescent. On path or grass.

walking warm up/down 10:00 [1]

stretching warm up/down 12:00 [1]

bike 20:16 [2]

To get a haircut.

Friday Jul 17, 2009 #

strength 49:00 [3]

bike 30:00 [2]

To the bank to deposit meet and map hike receipts so it counts as orienteering training. Got sprinkled on coming home but no problem. Road construction on Main Street is a little annoying.

Thursday Jul 16, 2009 #

Orienteering race (sprint) 24:24 [5] *** 2.4 km (10:10 / km)
shoes: VJ Falcons 08

BFLO Summer Sprint at Hunters Creek. Forest course. Evening race. Even splashing across the creek was fun.

Orienteering race (score-O) 58:40 [5] ***
shoes: VJ Falcons 08

BFLO Summer Score-O (following the sprint) at Hunters Creek. One hour time limit. All controls had equal value so the strategy was to look for control density without having to climb up and down too much. Controls were well spaced out though. DL and I had equal points but I beat him to the finish by 15 seconds. RH had more points but was overtime. My run in from my last control was a more intense sprint than the earlier sprint.

Wednesday Jul 15, 2009 #

strength 52:00 [3]

Tuesday Jul 14, 2009 #

walking warm up/down 8:00 [1]

stretching warm up/down 12:00 [1]

running 35:08 [3]
shoes: Saucony pro grid guide

Monday Jul 13, 2009 #

strength 45:00 [3]

running 29:47 [3]
shoes: Saucony pro grid guide

stretching warm up/down 12:00 [1]

walking warm up/down 6:00 [1]

Friday Jul 10, 2009 #

bike 53:00 [2]

At noon to the dentist. Later on, to the bank and the supermarket.

walking warm up/down 7:28 [1]

stretching warm up/down 12:00 [1]

running 24:48 [3]
shoes: Saucony pro grid guide

strength 35:00 [3]

Thursday Jul 9, 2009 #

bike 18:00 [2]

To the wine store and back (with a heavy backpack on the way back).
C • wine store 1

Wednesday Jul 8, 2009 #

running long 1:30:10 [3]
ahr:124 shoes: Saucony pro grid guide

walking warm up/down 10:49 [1]

stretching warm up/down 12:00 [1]

Tuesday Jul 7, 2009 #

strength 48:00 [3]

Monday Jul 6, 2009 #

running 34:38 [3]
shoes: Saucony pro grid guide

Out long side of golf course, across pedestrian bridge, back along lake to steps, back long side of golf course.

walking warm up/down 11:00 [1]

stretching warm up/down 12:00 [1]

bike 35:00 [2]

Bike to Office Max to buy ink for printer to try printing O maps on the inkjet.

Sunday Jul 5, 2009 #

strength 48:00 [3]

Saturday Jul 4, 2009 #

Road Race race 50:25 [5] 10.0 km (5:03 / km)
shoes: Saucony pro grid guide

Depew Lancaster Boys and Girls Club 10 K with Ben. The 32nd annual. Lots of spectators, flat course through the burbs. Plenty of police and fire traffic control. Beer afterwards. Low 60's and cloudy at start - excellent. Wanted to beat 50 min but was happy with time. The guy who finished just ahead of me was at 49:19 or something which would have been pretty impossible for me. Finished 6th in age group. Ben finished 3rd in 25-29. Splits were 8:08 for 1 mile, 25:09 for 5k, 7:13/32:23 at 4 mi, 8:17/40:39 at 5 mi, 9:44/50:25 at finish. Met up with Walt and Patty afterwards.

Thursday Jul 2, 2009 #

running 31:58 [3]
shoes: Saucony pro grid guide

From W & F to lake and around. Up and down stairs at bridge. Up David's hill. Saw a painter with an umbrella. Sluggish at first. Got rained on but not unpleasantly.

walking warm up/down 9:32 [1]

stretching warm up/down 12:00 [1]

Wednesday Jul 1, 2009 #

strength 47:00 [3]

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