Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dcady

In the 31 days ending Jan 31, 2012:

	activity	#	time	miles		km		+m
	strength	10	7:46:24
	running	13	7:17:28	35.33		56.86		307
	walking	25	6:46:08	7.64		12.3		48
	stretching	23	4:31:59
	run/walk	16	1:34:06	3.68		5.92		18
	snow shoveling	6	1:31:20
	Other	1	30:17	2.13	(14:13)	3.43	(8:50)	20
	Road Race	1	26:41	3.14	(8:30)	5.05	(5:17)	1
	bike	1	5:00
	Total	35	30:29:23	51.92		83.55		394
averages - weight:164.5lbs

2:04

0:00

» now

Tuesday Jan 31, 2012 #

9 AM

run/walk warm up/down 4:14 [1] 0.32 mi (13:06 / mi) +1m 12:59 / mi
shoes: Asics 2160

running long 44:21 [3] 4.49 mi (9:53 / mi) +16m 9:46 / mi
shoes: Asics 2160

Did a loop on residential streets in North Buffalo. On streets with familiar names like Beard, Wesley, Shoshone, Tacoma, and Saranac. Very little car traffic. Sunny and 46. Quite a change from the near-blizzard two days ago.

walking warm up/down 4:31 [1] 0.24 mi (18:53 / mi)
shoes: Asics 2160

stretching warm up/down 13:08 [1]

5 PM

run/walk warm up/down 5:00 [2]

strength 43:29 [3]

At the JCC. Ran into DG so we talked about the race. Nice chat.

stretching warm up/down 9:25 [1]

Monday Jan 30, 2012 #

walking 28:00 [1]
shoes: Salomon XA3DUltra2

Walked to and from work. Wanted to go to the gym too but work got really backlogged and there wasn't time. Wasn't sure it was smart to go the day after the race anyway.

snow shoveling 10:00 [3]

Just an inch or so. Got a lot done in 10 minutes.

Sunday Jan 29, 2012 #

10 AM

run/walk warm up/down 14:03 [1] 0.81 mi (17:20 / mi)
ahr:121 max:150 shoes: Salomon XA3DUltra2

Warm up in sloppy conditions. Sometimes walking and sometimes running.

Road Race race 26:41 [5] 3.14 mi (8:30 / mi) +1m 8:29 / mi
ahr:162 max:171 shoes: Salomon XA3DUltra2

The Penguin Run out in the suburbs of Amherst. Very flat. Very snowy. Temps hovering around freezing. Also windy. Slippery and slushy underfoot. Hamstring did not give problems. Only thought about it once and then briefly. Near the end looked around to see who was behind me, which I'm told you shouldn't do, because I started thinking about not losing a place rather than getting a good time. Seemed crowded but this time of year with indoor facilities it would. Nice banquet style buffet at end with fried chicken and lots of vegetables. Had to pay for beer ($2 for a draft) which was a bummer but not overly so. Said "Hi" to Jenny, Ben's old (but young!) teammate. Saw Gerber but he didn't stick around afterwards. My time was slow (the conditions?) but good enough for 1/8 in 65-69.

Lead runners.

Jenny

That's me, just before I spotted the photographer and smiled :-) Ben says if you look happy in the photo you are not trying hard enough.

C • Great photo! 1

walking warm up/down 4:05 [1] 0.19 mi (21:29 / mi)
ahr:115 max:155 shoes: Salomon XA3DUltra2

Around and around the parking lot.

1 PM

stretching warm up/down 13:03 [1]

Saturday Jan 28, 2012 #

walking 35:00 [1]

To and from tax clinic. Sloppy due to slush and sleet on way back.

Friday Jan 27, 2012 #

run/walk warm up/down 5:00 [2]

strength 44:55 [3]

At the Y this time. Skipped the leg press out of consideration for the 5k race on Sunday.

stretching warm up/down 10:23 [1]

Thursday Jan 26, 2012 #

11 AM

run/walk warm up/down 3:48 [1] 0.36 mi (10:40 / mi)
ahr:99 max:111 shoes: Asics 2160

running 30:16 [3] 3.07 mi (9:51 / mi) +14m 9:43 / mi
ahr:130 max:142 shoes: Asics 2160

Just a gentle run in the cemetery, trying to hit as many roads as possible in the time allocated. GPS track was way off at start. Not sure why. Didn't plan time well (got carried away) and finished in a place that left a long walk home, so decided to run/walk to my usual stopping place. "Wintry mix" was just starting to fall as I finished. Good timing.

This morning, in the backyard, AOWN:

run/walk warm up/down 7:16 [2] 0.6 mi (12:09 / mi) +16m 11:13 / mi
ahr:126 max:141 shoes: Asics 2160

walking warm up/down 3:42 [1] 0.2 mi (18:26 / mi) +3m 17:37 / mi
ahr:104 max:129 shoes: Asics 2160

stretching warm up/down 12:48 [1]

Wednesday Jan 25, 2012 #

stretching warm up/down 10:32 [1]

strength 42:12 [3]
weight:165lbs

At the jcc after tax clinic. So crowded!

run/walk warm up/down 5:00 [2]

walking 22:00 [1]

Walking to work and then to the subway afterwards.

Tuesday Jan 24, 2012 #

10 AM

run/walk warm up/down 3:58 [2] 0.36 mi (11:02 / mi) +1m 10:56 / mi
shoes: Asics 2160

running long 40:42 [3] 3.84 mi (10:36 / mi) +35m 10:18 / mi
shoes: Asics 2160

Just above freezing and windy. Sloppy underfoot. All the snow is melted and none in the forecast for a few days. Forgot the HR xmtr.

walking warm up/down 6:00 [1] 0.31 mi (19:21 / mi) +1m 19:10 / mi
shoes: Asics 2160

stretching warm up/down 12:12 [1]

Monday Jan 23, 2012 #

5 PM

run/walk warm up/down (Treadmill) 5:00 [2]

strength 42:42 [3]

At the JCC after work. Very busy. Bus there and train back. Arrived home to find Barbara making the meatballs.

stretching warm up/down 8:00 [1]

Sunday Jan 22, 2012 #

4 PM

run/walk warm up/down 4:56 [2] 0.4 mi (12:20 / mi)
ahr:104 max:118 shoes: Asics 2160

A new strategy for the warm up. Run/walk instead of just walking. The idea is to avoid the big spike in HR I was getting when starting to run after only a walking warm up. A 5 min walk/run gets me to the entrance of the park as well. It seems to work for the HR too.

running 30:10 [3] 3.22 mi (9:22 / mi) +20m 9:11 / mi
ahr:139 max:149 shoes: Asics 2160

A lap of the park plus some more. Tent leftover from the winter festival was still there as was the temporary ice rinks - being used by neighborhood kids for hockey pick up games. Slightly above freezing temps.

walking warm up/down 4:55 [1] 0.29 mi (17:12 / mi)
ahr:111 max:144 shoes: Asics 2160

stretching warm up/down 12:49 [1]

Saturday Jan 21, 2012 #

snow shoveling 9:00 [3]

just an inch or so. Not enough to keep from canceling the ski-O tomorrow.

walking 15:33 [1]
shoes: Salomon XA3DUltra2

To first day of (volunteer) work at the tax clinic. Had 7 clients. All went well. Second year is so much easier than first year.

walking 14:23 [1]
shoes: Salomon XA3DUltra2

Home from the clinic. Nap. Followed by Manhattans and Chinese take-out.

Friday Jan 20, 2012 #

9 AM

snow shoveling 12:50 [3]

10 AM

run/walk warm up/down 5:41 [2] 0.42 mi (13:29 / mi)
ahr:96 max:111 shoes: Asics 2160

running long 36:29 [3] 3.77 mi (9:41 / mi) +31m 9:26 / mi
ahr:135 max:149 shoes: Asics 2160

I know it doesn't seem like a "long" run but I'm slowly building up. Didn't increase time from last week because of disruptions in schedule this week. A nice day today. More sun!

walking warm up/down 5:42 [1] 0.32 mi (18:01 / mi)
ahr:107 max:140 shoes: Asics 2160

stretching warm up/down 12:17 [1]

Wednesday Jan 18, 2012 #

Note

Finished drive back to Buffalo. Got in around 2 PM. Completely different conditions than the day before. Cold, snow flurries in places. Mostly damp or clear roadway. Snow clinging to trees and everything else. Picked up the maps for the ski-O at the printers. Got the car washed.

Tuesday Jan 17, 2012 #

Note

Drove Caroline to Sweet Briar. Dropped her off and headed back. Stopped at a motel on the MD/WV border at 10 PM. 688 miles in about 14 hours. Rain and fog for most of the trip.

Monday Jan 16, 2012 #

10 AM

walking warm up/down 3:00 [1]
shoes: Asics 2160

running 18:43 [3] 1.9 mi (9:51 / mi) +15m 9:37 / mi
ahr:139 max:174 shoes: Asics 2160

Ran to the gym as B had the car and it was a nice day. Will miss running tomorrow because of taking Caroline back to college so crammed it all into one day.

strength 43:47 [3]
ahr:94 max:108

Wore the heart rate monitor at the gym but didn't learn much. Also skipped the leg press because I knew I'd be running home. Machines were very crowded. Worst ever. Must have been because of the holiday.

run/walk warm up/down 2:48 [1] 0.18 mi (15:32 / mi)
ahr:104 max:117 shoes: Asics 2160

Experimented with run/walk for a warm up because of concern about spike in HR when starting a run (jog).

running 16:07 [3] 1.67 mi (9:40 / mi) +3m 9:37 / mi
ahr:134 max:142 shoes: Asics 2160

walking warm up/down 3:45 [1] 0.21 mi (17:27 / mi) +4m 16:29 / mi
ahr:101 max:123

stretching warm up/down 15:48 [1]

Sunday Jan 15, 2012 #

10 AM

Other 30:17 [3] 2.13 mi (14:13 / mi) +20m 13:49 / mi
ahr:125 max:142

First time out. In Delaware Park. Beautiful sunny day, temp 14 degrees, no wind. Nice tracks. Need to go faster to get heart rate up in order to substitute for running.

C • Heart rate 3

run/walk warm up/down 4:22 [2] 0.23 mi (19:00 / mi)
ahr:111 max:120

To get home from park and walk around the back of the house.

run/walk warm up/down 3:00 [2]

To get to park - estimated.

Saturday Jan 14, 2012 #

snow shoveling 15:00 [3]

walking 10:00 [1]

Walking behind the snow thrower, which is more strenuous than it sounds - but fun, except when the thrown snow blows back in your face.

Friday Jan 13, 2012 #

snow shoveling 20:00 [3]

Big storm with moderate snowfall but high winds causing drifting. Early AM did the sidewalk and late AM repeated same.

snow shoveling 10:00 [3]

Another 10 minutes in the middle of the afternoon. Was smart and did some calisthenics first.

running hills (Treadmill) 30:00 [4]
shoes: Asics 2160

Running outside was out so hit the treadmill with the "hills" program I had put in last year. Modified the speed going uphill. Did 5 hills at 6% at 9:31 for 2 minutes with rest at 1% at 10:00 for 2 minutes. Watched the remake of "True Grit" on the Roku box. (Or 39 minutes of it anyway.) Forgot to hook up the heart rate monitor which would have been interesting.

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

walking warm up/down 3:00 [1] 0.15 mi (20:02 / mi)
shoes: Asics 2160

stretching warm up/down 14:37 [1]

Thursday Jan 12, 2012 #

11 AM

run/walk warm up/down 5:00 [2]

strength 51:01 [3]

At the JCC. Not too crowded. Saw Dick Hirsch and Fred Gordon.

stretching warm up/down 8:43 [1]

Wednesday Jan 11, 2012 #

11 AM

walking warm up/down 3:04 [1] 0.21 mi (14:36 / mi) +5m 13:36 / mi
ahr:82 max:88 shoes: Salomon XA3DUltra2

running 30:18 [3] 3.16 mi (9:35 / mi) +39m 9:14 / mi
ahr:140 max:169 shoes: Salomon XA3DUltra2

Ran back and forth on the grass on the golf course which was closed to golfers. A good workout on a lovely 44 degree day. Tres bizzare.

walking warm up/down 3:39 [1] 0.19 mi (19:12 / mi)
ahr:108 max:143 shoes: Salomon XA3DUltra2

stretching warm up/down 12:41 [1]

Tuesday Jan 10, 2012 #

12 PM

run/walk warm up/down (Treadmill ) 5:00 [2]

strength 50:54 [3]

At the Y after dropping B off at work. A few more people than usual.

stretching warm up/down 11:26 [1]

Monday Jan 9, 2012 #

12 PM

walking 10:19 [1] 0.61 mi (17:02 / mi) +13m 15:58 / mi
ahr:110 max:143 shoes: Asics 2160

walking 3:01 [1] 0.21 mi (14:22 / mi)
ahr:83 max:88 shoes: Asics 2160

running long 37:01 [3] 3.96 mi (9:20 / mi) +29m 9:08 / mi
ahr:140 max:176 shoes: Asics 2160

stretching warm up/down 12:34 [1]

Sunday Jan 8, 2012 #

5 PM

stretching warm up/down 9:56 [1]

strength 45:36 [3]

At the JCC just before closing. Not as crowded as usual.

run/walk warm up/down 5:00 [2]

Saturday Jan 7, 2012 #

10 AM

walking warm up/down 3:03 [1] 0.23 mi (13:16 / mi)
ahr:85 max:90 shoes: Asics 2160

running hills 30:05 [3] 3.07 mi (9:48 / mi) +89m 8:59 / mi
ahr:133 max:148 shoes: Asics 2160

Ran hills in the cemetery. Got 6 hills in. Unseasonably warm at 42 degrees.

walking warm up/down 3:27 [1] 0.19 mi (18:09 / mi) +3m 17:18 / mi
ahr:105 max:128 shoes: Asics 2160

stretching warm up/down 14:29 [1]

7 PM

walking 1:07:00 [1] 1.7 mi (39:25 / mi)

B and I walked over to the North Park Theater and saw "My Week With Marilyn." Afterwards stopped at the Empire Grill for a Manhattan. Walked home a little more slowly. Movie was great.

Friday Jan 6, 2012 #

12 PM

stretching warm up/down 10:04 [1]

bike warm up/down 5:00 [1]

strength 54:55 [3]

At the "Y". Time includes a short discussion with the trainer about form. Also made an effort to not do exercises so fast.

Thursday Jan 5, 2012 #

10 AM

walking 14:06 [1] 0.86 mi (16:29 / mi) +3m 16:19 / mi
shoes: Salomon XA3DUltra2

To tax training.

1 PM

walking 14:06 [1] 0.81 mi (17:30 / mi)
shoes: Salomon XA3DUltra2

Return home from training.

5 PM

walking warm up/down 3:11 [1] 0.19 mi (16:35 / mi) +4m 15:34 / mi
ahr:88 max:95 shoes: Asics 2160

running 30:10 [3] 3.18 mi (9:29 / mi) +16m 9:20 / mi
ahr:134 max:145 shoes: Asics 2160

A little jog in the park. Used the Garmin with the heartrate sensor. What a fine toy. Got a nap in as well. Dinner was heating up chicken soup and homemade biscuits from scratch.

walking warm up/down 9:41 [1] 0.54 mi (17:49 / mi) +12m 16:40 / mi
ahr:106 max:138 shoes: Asics 2160

stretching warm up/down 12:05 [1]

Wednesday Jan 4, 2012 #

walking 31:29 [1]
shoes: Salomon XA3DUltra2

To tax review and return.

Note

Had planned to go to gym today but decided to take a nap instead. Wise! Two hours out like a light.

Tuesday Jan 3, 2012 #

snow shoveling 14:30 [2]

First snow of the season that required shoveling. Only 1".

walking 29:00 [1]

To and from tax prep review. Turns out one of the supervisors is an elite badminton player. Internationally ranked and sponsored. Has troubles with his knee.

5 PM

walking warm up/down 3:00 [1]
shoes: Asics 2160

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

running (treadmill) 30:00 [3]
ahr:126 max:173 shoes: Asics 2160

Had the heart rate monitor on but didn't have the foot pad attachment that tells the garmin how far I am going. Interesting, though, to see heart rate vs. time.

stretching warm up/down 11:38 [1]

Monday Jan 2, 2012 #

stretching warm up/down 10:05 [1]

run/walk warm up/down 5:00 [2]

strength 46:53 [3]
weight:164lbs

At the YMCA. Some leg stuff was easy. Some upper body difficult. Did leg presses for the first time in a long time. Nice new treadmills for warmups. Gained a couple of pounds over the holidays.

walking 29:15 [1]
shoes: Salomon XA3DUltra2

Walked to tax training to find nobody there which didn't surprise me. So walked home.

Sunday Jan 1, 2012 #

running long 33:06 [3]
shoes: Asics 2160

Started lenghtening runs with this 33 minute effort. Funny weather this AM. Sunny, mild, and calm at 10 AM. Windy, overcast, and rainy at 11 AM.

walking warm up/down 7:10 [1]
shoes: Asics 2160

stretching warm up/down 13:16 [1]

Note

Training plans: Start increasing one run a week until I get to a 60 minute run which should be enough this year. Continue with one run a week on hills. When spring comes, start with interval training at the track. Run every other day, alternating with weights. Include leg presses with weights.

Dietary: For the next month, have only one dessert per lunch and dinner.

« Earlier | Later »