Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dcady

In the 31 days ending Mar 31, 2012:

activity	#	time	miles		km		+m
strength	11	8:27:49	0.69		1.11
running	12	7:41:13	37.63		60.56		182
walking	23	7:08:20	3.73		6.0		11
mapping	3	5:30:00
stretching	20	3:39:09	0.07		0.12
bike	5	2:12:19	5.89		9.47		19
run/walk	19	1:42:09	5.84		9.4		17
Road Race	2	1:03:52	7.57	(8:26)	12.18	(5:15)	14
Orienteering	1	27:39	2.09	(13:14)	3.36	(8:13)	77
Total	41	37:52:30	63.5		102.2		320

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Saturday Mar 31, 2012 #

9 AM

run/walk warm up/down 3:13 [2] 0.27 mi (11:48 / mi) +1m 11:40 / mi
ahr:129 max:154 shoes: Asics 2160

running warm up/down 5:05 [3] 0.54 mi (9:23 / mi) +1m 9:20 / mi
ahr:144 max:163 shoes: Asics 2160

Road Race race 24:57 [5] 3.05 mi (8:11 / mi) +12m 8:05 / mi
ahr:158 max:172 shoes: Asics 2160

Bengal Scholarship 5K run at Buffalo State. Nice facilities in the main gym. Course was flat and fast. No problem with the weather even though the forecast said we'd wake up to 2 inches of snow on the road. The temps were even above freezing and the wind not an issue. My first event running negative splits. Felt real good but not sure I could have caught Bill Hardin in second place. Sets a good baseline for track training this summer. Felt somewhat decadent drinking free beer at 10:30 AM. A good Flying Bison IPA. Bummed that they only passed out trophies to 1st and 2nd place. Not because I couldn't bring any hardware home but because I had to sit around forever before they started the awards and made the announcement. Had trouble getting the GPS started at the start of the race, hence is shows only 3.05 miles. It had gone into power save without my knowing it, so it had to find the satellites all over again. I was punching buttons like mad in the first .05 trying to get it to work.

C • 5k's 1

walking warm up/down 3:27 [1] 0.16 mi (21:52 / mi)
ahr:111 max:136 shoes: Asics 2160

Thursday Mar 29, 2012 #

walking 56:00 [1]

Over to the Albright Knox and back on foot. Opening night party for an exhibition about the Avant Garde scene in Buffalo in the 70's. Surprisingly, encountered another member of the orienteering club, Steve Lakomy.

11 AM

run/walk warm up/down 4:31 [2] 0.37 mi (12:13 / mi) +2m 12:01 / mi
shoes: Asics 2160

running long 1:00:12 [3] 6.11 mi (9:51 / mi) +34m 9:41 / mi
shoes: Asics 2160

Dropped off books at the library and deposited receipts for the O club on this run.

12 PM

walking warm up/down 5:18 [1] 0.28 mi (18:40 / mi)
shoes: Asics 2160

stretching warm up/down 12:41 [1]

Wednesday Mar 28, 2012 #

5 PM

bike 14:00 [2]

strength 46:00 [3]

stretching warm up/down 8:25 [1]

bike 14:00 [2]

Tuesday Mar 27, 2012 #

walking (To/From work) 28:00 [1]

10 AM

run/walk warm up/down 4:42 [2] 0.45 mi (10:31 / mi)
shoes: Asics 2160

running tempo 31:04 [3] 3.31 mi (9:23 / mi) +22m 9:12 / mi
shoes: Asics 2160

Tempo run of 14 minutes at 8:55 (attempted) after 10 minute warmup. Mostly on the cinder path.

walking warm up/down 5:08 [1] 0.3 mi (17:24 / mi)
shoes: Asics 2160

stretching warm up/down 11:48 [1]

Monday Mar 26, 2012 #

walking (To/From work) 28:00 [1]

4 PM

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

strength 54:48 [3]

Got some advice from the trainer (Dave, who plays in a band).

stretching warm up/down 10:24 [1]

Saturday Mar 24, 2012 #

2 PM

Orienteering 27:39 [3] 2.09 mi (13:14 / mi) +77m 11:52 / mi
shoes: Salomon XA3DUltra2

Today was the BFLO annual meeting. Brigid organized an interesting activity after the meeting sort of like trail o but in the woods at the park.

walking warm up/down 3:35 [1] 0.19 mi (18:51 / mi) +4m 17:41 / mi
shoes: Salomon XA3DUltra2

Friday Mar 23, 2012 #

4 PM

bike 12:34 [2] 2.69 mi (4:41 / mi)

strength 53:15 [3] 0.69 mi (1:17:25 / mi)

stretching warm up/down 9:10 [1] 0.07 mi (2:06:05 / mi)

bike 18:21 [2] 3.2 mi (5:44 / mi) +19m 5:38 / mi

Stopped on the way home to take a photo.

Thursday Mar 22, 2012 #

10 AM

run/walk warm up/down 4:46 [2] 0.34 mi (14:01 / mi)
ahr:102 max:112 shoes: Asics 2160

The Garmin is way off. Why?

running tempo 30:11 [3] 3.18 mi (9:29 / mi) +25m 9:16 / mi
ahr:138 max:151 shoes: Asics 2160

Warmed up for 10 minutes, then ran tempo for 12 minutes at 8:55 pace. Was able to run on cinder path thanks to Garmin watch. Had a little trouble keeping the pace - had to keep looking at the watch. Actually wore two watches (Nerd!) because the Garmin doesn't show a new lap when hitting lap - only cumulative time. Odd.

walking warm up/down 4:47 [1] 0.25 mi (19:09 / mi)
ahr:106 max:146 shoes: Asics 2160

stretching warm up/down 11:23 [1]

2 PM

walking 28:00 [1]

To/from work.

Wednesday Mar 21, 2012 #

bike (errands) 24:00 [2]

Did a detour on the way to the gym to pick up something for the garden at Home Depot.

strength (YMCA) 45:30 [3]

stretching warm up/down 9:28 [1]

bike 18:08 [2]

It was too nice of a day to come straight home so went the long way through the park.

Tuesday Mar 20, 2012 #

9 AM

run/walk warm up/down 4:30 [2] 0.33 mi (13:34 / mi) +1m 13:26 / mi
shoes: Asics 2160

running long 1:00:26 [3] 6.02 mi (10:02 / mi) +21m 9:56 / mi
shoes: Asics 2160

Touring the upper class and middle class streets of North Buffalo.

10 AM

walking warm up/down 7:39 [1] 0.4 mi (19:02 / mi) +1m 18:53 / mi
shoes: Asics 2160

stretching warm up/down 13:13 [1]

Monday Mar 19, 2012 #

walking (To/From work) 28:00 [1]

bike 11:48 [2]

First time out on the bike this season. Felt great.

strength (YMCA) 50:14 [3]

stretching warm up/down 9:33 [1]

bike 14:28 [2]

Sunday Mar 18, 2012 #

mapping 1:30:00 [1]
shoes: Salomon XA3DUltra2

Probably the last time on the Lincoln Park map.

walking warm up/down 1:13:00 [1]
ahr:96 shoes: Asics 2160

Weather was too nice to stay indoors, even after mapping this morning. After lunch while B was at the supermarket, went for a jaunt in the park. Lovely.

Who needs a backyard?

Transients or Residents?

Rough open with scattered trees.

March Madness

Spring cleaning.

Saturday Mar 17, 2012 #

walking 28:00 [1]

4 PM

run/walk warm up/down 4:49 [2] 0.4 mi (11:57 / mi) +1m 11:51 / mi
ahr:100 max:110 shoes: Asics 2160

running tempo 26:33 [3] 2.86 mi (9:17 / mi) +26m 9:02 / mi
ahr:137 max:152 shoes: Asics 2160

Intended 10 minutes of tempo at 8:55 pace. Tried to use GPS watch to keep the pace. Worked pretty good. Spent a lot of time looking at the watch. Warm weather, 72 degrees, tons of people in the park. Nice to see.

walking tempo 3:55 [1] 0.19 mi (20:36 / mi)
ahr:108 max:143 shoes: Asics 2160

5 PM

stretching warm up/down 13:01 [1]

Friday Mar 16, 2012 #

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

strength 46:14 [3]

At the Y. Decided to spend most of my time here. Easy to bike to. Easy access to machines.

stretching warm up/down 10:45 [1]

Thursday Mar 15, 2012 #

mapping 2:30:00 [1]
shoes: Salomon XA3DUltra2

Second session on the Lincoln Park map. One more to go. Had to sit out a five minute thunderstorm but saw blue skies in NW so was willing.

Not a good day to be mapping in the park.

Wednesday Mar 14, 2012 #

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

strength 41:13 [3]

After nap ... to the gym.

stretching warm up/down 12:20 [1]

After stretching, home to cook dinner for Adam and Barbara.

Tuesday Mar 13, 2012 #

4 PM

run/walk warm up/down 4:45 [2] 0.44 mi (10:48 / mi) +3m 10:34 / mi
shoes: Asics 2160

running long 1:03:01 [3] 6.39 mi (9:52 / mi) +24m 9:45 / mi
shoes: Asics 2160

Took a one and a half hour nap and then went for a run. Investigated the immigrant neighborhood around Grant Street. Near where I used to work years ago. Ran down Parkdale past a house I lived in before moving in with Barbara. Didn't recognize the house. Area is still depressed but maybe on the upswing. Lots of new little shops to serve the new residents.

Seen on the run. Here's a mystery....

Old Buffalo Psych Center, by HH Richardson...

C • Old psych centers 4

5 PM

walking warm up/down 6:09 [1] 0.41 mi (15:00 / mi) +5m 14:27 / mi
shoes: Asics 2160

run/walk 5:03 [2] 0.39 mi (12:56 / mi) +6m 12:21 / mi

stretching warm up/down 10:14 [1]

Monday Mar 12, 2012 #

walking 28:00 [1]

To and from tax clinic.

5 PM

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

strength 42:00 [3]

Time estimated. Forgot my watch. Skipped leg press because of slight twitch. At the JCC. Had to go out of order on the machines. Annoying.

stretching warm up/down 10:00 [1]

Sunday Mar 11, 2012 #

mapping 1:30:00 [1] **
shoes: Salomon XA3DUltra2

Started work on the Lincoln Park map. Bummed out that the Town built a new building that wasn't on the aerial photos.

11 AM

run/walk warm up/down 4:41 [2] 0.47 mi (9:58 / mi) +3m 9:47 / mi
shoes: Asics 2160

running 30:08 [3] 3.19 mi (9:27 / mi) +10m 9:21 / mi
shoes: Asics 2160

Picked a different route this time. Ran over to the Erie County Medical Center Campus and did a circumference of all the buildings. Also ran around school 84, a well known school for disabled kids. Ran past the Emergency entrance to the hospital. Sunny warm and windy.

walking warm up/down 3:59 [1] 0.23 mi (17:20 / mi) +1m 17:06 / mi
shoes: Asics 2160

Saturday Mar 10, 2012 #

walking 28:00 [1]

Friday Mar 9, 2012 #

12 PM

run/walk warm up/down 4:35 [2] 0.37 mi (12:15 / mi)
ahr:110 max:136 shoes: Asics 2160

running tempo 30:00 [3]
ahr:147 max:153 shoes: Asics 2160

Intended to run tempo with gps watch but I think solar flares screwed up the gps signal. Instead ran rapidly, too fast as it turned out, for a mile. Jogged to warm up and cool down to make 30 minutes.

running 3:41 [1]
ahr:110 max:144 shoes: Asics 2160

Thursday Mar 8, 2012 #

4 PM

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

strength 48:59 [3]

At the Y. Before the BFLO club meeting.

stretching warm up/down 10:54 [1]

Wednesday Mar 7, 2012 #

10 AM

run/walk warm up/down 5:07 [2] 0.41 mi (12:27 / mi)
shoes: Asics 2160

running long 1:00:05 [3] 6.03 mi (9:58 / mi) +19m 9:52 / mi
shoes: Asics 2160

An interesting tour of part of the east side of buffalo. Everything from boarded up houses, huge churches, and even a tiny little wetlands.

11 AM

walking warm up/down 4:30 [1] 0.25 mi (18:12 / mi)
shoes: Asics 2160

stretching warm up/down 12:27 [1]

Tuesday Mar 6, 2012 #

10 AM

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

strength 45:53 [3]

stretching warm up/down 8:38 [1]

Monday Mar 5, 2012 #

walking 28:00 [1]

To work and return.

5 PM

run/walk warm up/down 5:14 [2]
shoes: Asics 2160

running 30:33 [3]
shoes: Asics 2160

A lap of the park and a lap of the 'hood. Sunny.

walking warm up/down 7:00 [1]
shoes: Asics 2160

stretching warm up/down 12:48 [1]

Sunday Mar 4, 2012 #

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

strength 33:43 [3]

Dropped off B at the supermarket and then went to the gym. Avoided leg exercises. Added a few planks. Just me and three other old men in the room.

stretching warm up/down 9:42 [1]

Saturday Mar 3, 2012 #

11 AM

run/walk warm up/down 16:13 [2] 1.59 mi (10:12 / mi)
ahr:130 max:178 shoes: Asics 2160

Road Race race 38:55 [5] 4.52 mi (8:37 / mi) +2m 8:36 / mi
ahr:159 max:171 shoes: Asics 2160

High winds, snow, sun, a little bit of everything happened during this race through the old first ward. I started out faster than I wanted, but slower than I usually do, slowed in the middle, and sped up again at the end. Ended up fourth in M 65-69. Can't seem to crack the top three in this race. Enjoyed a free beer afterwards with Walt. My GPS measured the race quite a bit short. Usually the beer is served in a big tent in the parking lot but the high winds cancelled the tent. Didn't seem to bother the crowd...

C • GPS length 3

walking warm up/down 12:21 [1] 1.07 mi (11:33 / mi)
ahr:96 max:155 shoes: Asics 2160

Friday Mar 2, 2012 #

Note

Tapering today ;-)

Finished "Cleopatra" by Stacy Schiff. Fantastic. Excellent.

Fish Fry at Papa Jakes. So crowded and loud. And also excellent.

Thursday Mar 1, 2012 #

walking warm up/down 3:26 [1]
shoes: Asics 2160

running 30:14 [3]
shoes: Asics 2160

Just a little loosening up before the 8K Shamrock Run on Saturday. Later I went down to the race HQ to pick up my number and scope out a parking spot. The freebie clothing this year is a wind jacket which turns out to be appropriate because gusts of 70 mph are expected. (edited later to reflect new forecast of wind gusts)

C • wind jacket 2

walking warm up/down 4:06 [1]
shoes: Asics 2160

stretching warm up/down 12:15 [1]

Note

Training plan for March. Start running a tempo run once a week. Continue with one longish run of 60 minutes once a week. Continue with one hilly run once a week. Keep up the weights, although I heard discouraging words about the usefulness of various leg exercises for runners. Will have to check that out. Leg presses do not seem to bother my hamstring any more. Neither did the 4.5 mile race. Aim for another road race event in early April, the Bengal scholarship race. Should be flat and should give a good idea of starting point for track workouts which start in early April. Cut down on desserts. Keep up with the Friday night cocktail tradition.

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