Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dcady

In the 31 days ending Jan 31, 2011:

activity

time

miles

running

6:51:55

3.0

4.83

walking

3:30:38

0.67

1.08

strength

3:28:10

snow shoveling

3:00:27

stretching

1:56:00

Other

31:21

Total

19:18:31

3.67

5.91

2:06

0:00

» now

Monday Jan 31, 2011 #

running 30:17 [3]
shoes: Asics 2150

SUNNY DAY.
CW around the park and then a loop in the neighborhood. This is becoming my standard run.

walking warm up/down 7:24 [1]
shoes: Asics 2150

stretching warm up/down 12:00 [1]

Ran the epunch at the BFLO Ski-O at Bryncliff (with Barbara). All went well. Only 18 skiers. Still a good test of the equipment and software. Props to Patty Lyons for all her hard work which paid off in an excellent meet.

Saturday Jan 29, 2011 #

strength 32:10 [3]

I have resumed this portion of my training. Upstairs, where it is brighter, and I can listen to Folk Alley.

Friday Jan 28, 2011 #

snow shoveling 14:46 [3]

Clearing off a dusting.

running 31:26 [3]
shoes: Asics 2150

Decided to start running again after a week off to rest my groin. Run was uneventful. I can see no reason not to continue. Perhaps I will avoid long runs for a while.

Went once around the park and a loop in the neighborhood. Gentle flakes falling, roadway wet, no wind.

walking warm up/down 7:54 [1]
shoes: Asics 2150

stretching warm up/down 12:00 [1]

Thursday Jan 27, 2011 #

snow shoveling 13:00 [3]

Chipping ice off the front walk.

Wednesday Jan 26, 2011 #

walking 28:00 [1]
shoes: Salomon XA Pro 3D Ultra

Monday Jan 24, 2011 #

snow shoveling 5:00 [3]

Icy plow debris at foot of driveway. More than I had bargained for. Had to employ the chipper. Guessed at the time.

walking 28:00 [3]
shoes: Salomon XA Pro 3D Ultra

To and from the tax site. Had my first four clients all by myself today. Did fine.

Sunday Jan 23, 2011 #

snow shoveling 13:30 [3]

Light fluffy stuff.

Saturday Jan 22, 2011 #

walking 28:00 [3]

To and from first day at the tax clinic. I mostly shadowed but did two by myself.

Friday Jan 21, 2011 #

snow shoveling 29:15 [3]

2 in of dry but compacted powder.

Note
(injured)

I have decided to take a week off to see if I can get rid of a nagging groin soreness. It is probably a muscle pull and it doesn't really bother my running. The running doesn't make it worse. But I'd like to be done with it.

Thursday Jan 20, 2011 #

walking 28:00 [1]

To and from tax class.

Wednesday Jan 19, 2011 #

running 35:34 [3]
shoes: Salomon XA Pro 3D Ultra

Slightly snowing. Road in park covered with thin snow. Wore trail shoes with metal studs which was perfect.

walking warm up/down 7:19 [1]
shoes: Salomon XA Pro 3D Ultra

snow shoveling 5:27 [3]

Monday Jan 17, 2011 #

running (Treadmill) 30:00 [3]
shoes: Asics 2150

Not much to say about a treadmill run. Watched "Today" and got caught up on celebrity gossip. Lots of commercials.

walking warm up/down (Treadmill) 10:00 [1]
shoes: Asics 2150

The treadmill's programmed warm up and cool down seems quite vigorous to me, but who am I to judge. Could probably give it a "2".

stretching warm up/down 12:00 [1]

Sunday Jan 16, 2011 #

strength 35:00 [3]

Saturday Jan 15, 2011 #

running 30:08 [3]
shoes: Asics 2150

Bonus run! Ben asked if I wanted to go for a run together and even though I had run the day before, I know to always say yes to offers like this. We took a tour of his neighborhood for 30 minutes and then he took off for another 10 minutes or so.

His street...

Grimaldi's - said to be the best pizza in NYC. Brooklyn Bridge in the background...

Same location, looking more to the left...

At the entrance to Brooklyn Bridge Park. That's Ben...

In the park with two bridges in the background...

C • Run 2

walking warm up/down 6:00 [1]
shoes: Asics 2150

After the run only. Includes the 4 flights to the apartment.

stretching warm up/down 12:00 [1]

Friday Jan 14, 2011 #

running 40:51 [3]
shoes: Asics 2150

Ran the perimeter of Prospect Park in Brooklyn. Very scenic. Here are some things seen in the park and on the way to the park.

walking warm up/down 11:31 [1]
shoes: Asics 2150

Walking from the subway toward the park and back again

stretching warm up/down 12:00 [1]

Thursday Jan 13, 2011 #

Note

Traveled from Buffalo to NYC to drop off nephew at Columbia and spend some time with Ben in Brooklyn. Very easy trip. I rather like taking trips In the car in the winter. NYC not the snowy disaster I had expected.

Wednesday Jan 12, 2011 #

snow shoveling 12:02 [3]

Front walk including neighbors. 6"? I'll have to do more later. Will need the snowthrower for the driveway.

strength 35:00 [3]

Had to haul weights upstairs. Listening to Folk Alley. Don't like to use the same room when B is using the treadmill.

snow shoveling 4:25 [3]

A little touch up later on.

Tuesday Jan 11, 2011 #

running 35:39 [3]
shoes: Asics 2150

Two quick laps of the park, CW. Saw a few dogs and a few runners, once together. Wind is from the east. Snow on the way.

Little dog to the vet to check out a lump. Turned out to be a fatty deposit and no problem. Whew.

walking warm up/down 7:57 [1]
shoes: Asics 2150

stretching warm up/down 12:00 [1]

Monday Jan 10, 2011 #

Note
(rest day)

Plenty of other stuff to do today. Trip to NYC pushed back to Thursday to avoid the storm moving up the coast. Went to the YMCA and joined up because my insurance pays for it. Not sure how much time I will get to spend there but the advice on my training should be useful. I wouldn't mind learning to swim a little better as well.

Sunday Jan 9, 2011 #

snow shoveling 17:43 [3]
shoes: Salomon XA Pro 3D Ultra

After walking the doggies, a chore. Made easier by adding to Attackpoint.

Other (classic) 31:21 [2]

First time out on skis this winter. Park was about as nice as could be and only a 5 minute walk from house. Ran into Patty Zagare on the walk over. She shared regrets that Frank had no interest in going skiing or orienteering. I told her I'd help with the orienteering part but she was on her own on the skiing part. Both her Ann and my Ben (former HS classmates) are interested in environmental law. Ann graduates (from Vermont) this year and Ben (from NYU) next year. Job prospects look problematical.

Time skiing includes taking the following photo:

And earlier today, "lappy time":

Saturday Jan 8, 2011 #

snow shoveling 4:13 [3]

Went out in the evening to do the front walk and the neighbors walk of about an inch of light fluffy stuff.

strength 35:00 [3]

Friday Jan 7, 2011 #

snow shoveling 23:19 [3]

2" of light fluffy stuff.

running (Treadmill) 30:00 [3] 3.0 mi (10:00 / mi)
shoes: Asics 2150

Watching downhill racing on the TV. Pretty repetitive.

walking warm up/down 10:00 [1] 0.67 mi (14:56 / mi)
shoes: Asics 2150

stretching warm up/down 11:00 [1]

Thursday Jan 6, 2011 #

strength 35:00 [3]

Wednesday Jan 5, 2011 #

8 AM

snow shoveling 12:14 [3]

3 PM

running long 1:30:10 [3]
shoes: Asics 2150

Didn't feel great on this run. Lunch hadn't digested properly. Got through it OK. Here are some things I saw:

C • I 5

walking warm up/down 12:45 [1]
shoes: Asics 2150

stretching warm up/down 11:00 [1]

Tuesday Jan 4, 2011 #

snow shoveling 25:33 [3]

Not too deep but pretty wet so a good workout.

strength 36:00 [3]

Decided to work out upstairs so the time included carrying the weights up and down the stairs. It's all good.

Monday Jan 3, 2011 #

running 27:49 [3]
shoes: Asics 2150

Running among the dead people. Tried to add a loop to take the time to 30 minutes. Need another loop. The day started out sunny for the dogs' walk this AM but is now cloudy with flurries. Saw some interesting sights. I will have to remember to take my camera the next time.

walking warm up/down 10:27 [1]
shoes: Asics 2150

stretching warm up/down 11:00 [1]

Sunday Jan 2, 2011 #

Note
(rest day)

Started doing calesthenics and then remembered from my Attackpoint log that I had already done 'em three times in the last week. So declared a rest day. No need to overdo it.

C • basemap 3

Saturday Jan 1, 2011 #

running 30:01 [3]
shoes: Asics 2150

54 degrees and raining on the first of January. Who would have thought? Snow's all gone.

walking warm up/down 7:21 [1]
shoes: Asics 2150

stretching warm up/down 11:00 [1]

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