Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dcady

In the 31 days ending Oct 31, 2011:

activity

time

miles

Orienteering

5:30:57

5.9

9.5

315

29 /

42c

69%

strength

5:28:16

running

5:08:39

walking

4:44:35

stretching

2:43:05

bike

1:54:02

Total

25:29:34

5.9

9.5

315

29 /

42c

69%

averages - weight:161.3lbs

3:16

0:00

» now

Monday Oct 31, 2011 #

stretching warm up/down 8:09 [1]

strength 44:54 [3]

Added a couple of core exercises to run the time up.

bike warm up/down (Stationary) 5:00 [2]

Sunday Oct 30, 2011 #

running 27:35 [3]
shoes: Asics 2160

Once around the park, CCW. Sunny for a change. Stopped afterwards to talk to a neighbor about their nice concrete job.

walking warm up/down 7:11 [1]
shoes: Asics 2160

stretching warm up/down 11:51 [1]

Saturday Oct 29, 2011 #

stretching warm up/down 12:29 [1]

walking warm up/down 8:39 [1]
shoes: Asics 2160

running 25:13 [3]
shoes: Asics 2160

Perimeter of the cemetery, CW. WX: 40 deg, overcast, wind light. 2 layers OK.

Friday Oct 28, 2011 #

bike warm up/down 5:00 [1]
max:108

strength 43:00 [3]

stretching warm up/down 8:00 [1]

Thursday Oct 27, 2011 #

4 PM

running 25:07 [3]
shoes: Asics 2160

CW around park. WX: overcast, 39 deg., wind calm.

walking warm up/down 7:22 [1]
shoes: Asics 2160

stretching warm up/down 9:05 [1]

Wednesday Oct 26, 2011 #

strength 35:00 [3]
weight:160lbs

Might have been rushing a little.

bike warm up/down 5:00 [2]

Tuesday Oct 25, 2011 #

stretching warm up/down 8:00 [1]

walking warm up/down 7:37 [1]
shoes: Asics 2160

running 25:04 [3]
shoes: Asics 2160

One lap around the park on the ring road, CCW. WX: 50, light drizzle, winds W-10mph. 4:30 PM. No ill effects from exertions of the weekend. Iced hamstring 10 minutes after.

Monday Oct 24, 2011 #

5 PM

strength 40:31 [3]
weight:162lbs

bike warm up/down 5:00 [2]

stretching warm up/down 9:40 [1]

Sunday Oct 23, 2011 #

Orienteering race (Long Distance) 1:08:39 [5] *** 4.8 km (14:18 / km) +160m 12:16 / km
spiked:10/15c shoes: VJ Falcons 10

Long event at USOC at Middlesex Fells. Really nice woods and lots of trails which should have been good for me and was except for one control. Finished third to PG and GW who apparently didn't make any mistakes.

Brown Long - Splits

Saturday Oct 22, 2011 #

Orienteering race (Middle) 48:05 [5] *** 2.9 km (16:35 / km) +100m 14:09 / km
spiked:6/11c shoes: VJ Falcons 10

Did not feel comfortable most of the time on this middle course. Woods were very thick and it was hard to read the contours. I also had problems coordinating boulders on the map and boulders on the ground. A few little bobbles but one major one on #6 that took me out of the running for second. George had a steady run to take second. I was third. PG first of course.

Brown Middle - Splits

Friday Oct 21, 2011 #

Event: US S/M/L Champs 2011 & WRE

Orienteering race (Sprint) 17:59 [5] *** 1.8 km (9:59 / km) +55m 8:40 / km
spiked:13/16c shoes: VJ Falcons 10

Sprint event at USOC, Franklin Park, Boston, Massachusetts. Brown course. It sure didn't feel like a good run, especially when blowing #2 but I just kept going and ended up in second place at the end of the day. PG was first but even if I had "zeroed" the control I screwed up he would have still beaten me. Nice terrain if you like woodsy sprints. A little thick for my taste - but who's complaining.

Spent the AM at the JFK library and museum. I recommend it.

Brown Sprint - Splits

Wednesday Oct 19, 2011 #

bike warm up/down 5:00 [2]

strength 39:12 [3]
weight:162lbs

stretching warm up/down 9:50 [1]

Tuesday Oct 18, 2011 #

bike 30:00 [2]

Rode the bike to the lab for the blood draw. I wonder if it will skew the PSA test.

walking warm up/down 3:10 [1]
shoes: Asics 2160

running 25:31 [3]
shoes: Asics 2160

One lap around the cemetery. Escaped with my life.

walking warm up/down 4:00 [1]
shoes: Asics 2160

stretching warm up/down 6:00 [1]

Monday Oct 17, 2011 #

Note

Driving back from Dewey Beach so no exercise today. But the good news is that hamstring didn't cause any discomfort sitting in the car for so long. Approx 9.25 hour trip including a lunch stop.

Sunday Oct 16, 2011 #

walking warm up/down 3:11 [1]
shoes: Asics 2160

running 25:03 [3]
shoes: Asics 2160

Finally running on the beach. Picking up shells for the garden as I did.

walking warm up/down 3:04 [3]
shoes: Asics 2160

Saturday Oct 15, 2011 #

walking 50:54 [1]
shoes: Asics 2160

Friday Oct 14, 2011 #

walking warm up/down 4:00 [1]
shoes: Asics 2160

running 27:12 [3]
shoes: Asics 2160

South and then north on route 1. Detour to check out the Rehoboth Bay Sailing Association.

walking warm up/down 12:20 [1]
shoes: Asics 2160

Thursday Oct 13, 2011 #

walking 1:04:00 [1]
shoes: Asics 2160

Wednesday Oct 12, 2011 #

11 AM

walking warm up/down 4:08 [1]
shoes: Asics 2160

running 28:12 [3]
shoes: Asics 2160

Into Rehoboth Beach. Got to the boardwalk and then had to turn around and head back. Windy, but no rain.

walking warm up/down 4:55 [1]
shoes: Asics 2160

stretching warm up/down 9:02 [1]

Monday Oct 10, 2011 #

6 PM

walking 2:59 [1]
shoes: Asics 2160

running 25:04 [3]
shoes: Asics 2160

Managed to squeeze in a run on our arrival day at Dewey Beach. Nice weather but there is a low coming up the coast. Big surf on the way! Will be nice to be on land.

walking 6:00 [1]
shoes: Asics 2160

stretching warm up/down 9:00 [1]

Saturday Oct 8, 2011 #

walking warm up/down 3:01 [1]
shoes: Asics 2160

running 25:06 [3]
shoes: Asics 2160

walking warm up/down 5:00 [1]
shoes: Asics 2160

stretching warm up/down 13:00 [1]

Friday Oct 7, 2011 #

bike 13:23 [2]

strength 41:22 [3]

stretching warm up/down 9:58 [1]

bike 15:39 [2]

Thursday Oct 6, 2011 #

4 PM

stretching warm up/down 10:00 [1]

walking warm up/down 3:20 [1]
shoes: Asics 2160

running 23:42 [3]
shoes: Asics 2160

One lap of the park in the other direction.

walking warm up/down 3:39 [1]
shoes: Asics 2160

Wednesday Oct 5, 2011 #

4 PM

bike 25:00 [2]

strength 41:00 [3]

stretching warm up/down 9:21 [1]

Tuesday Oct 4, 2011 #

Orienteering 3:16:14 [2]
shoes: VJ Falcons 08

Picking up controls after the club's mini-rogaine. Walking pace but still quite a lot of exercise. Mostly spiked 'em. Two of eight were a little off. What was funny was I skipped the event because the forecast was cold, windy, and rainy. Guess what I had to put up with weather-wise picking up controls.

Man made object near the state forest parking lot -

Monday Oct 3, 2011 #

bike warm up/down 5:00 [2]
max:103

Warm up for weights. At least tried a 30 sec sprint in the middle.

strength 43:17 [3]

Added a core exercise. Side plank.

stretching warm up/down 7:40 [1]

Sunday Oct 2, 2011 #

walking 1:09:16 [1]
shoes: Salomon XA3DUltra2

Walked to church and then walked home - part of the way with Adam. Stopped at the liquor store on the way home and bought a bottle of wine.

This was a "no-car" day for me. It always makes me feel good when the car stays in the garage all day.

Saturday Oct 1, 2011 #

stretching 12:00 [1]

walking warm up/down 6:49 [1]
shoes: Asics 2160

running 25:50 [3]
shoes: Asics 2160

Ran to the bank to deposit checks. No problem with hamstring. Quads were burning a little as a result of yesterdays late workout.

Note

Had plans to go to the club's mini-rogaine (3 or 6 hour) today but wimped out. Forecast of 42 degrees, rain, and wind all combined to keep me at home.

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