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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dcady

In the 31 days ending Oct 31, 2012:

activity # timemileskm+m
  running12 6:22:42 26.07 41.95 102
  strength5 3:11:47
  stretching16 2:35:29
  Orienteering3 2:10:53 7.45(17:34) 11.99(10:55) 344
  walking12 1:14:31 2.69 4.34 9
  run/walk9 36:41 1.31 2.12
  trail running1 25:05 2.94(8:32) 4.73(5:18)
  bike1 5:00
  Total25 16:42:08 40.47 65.13 455
averages - weight:159lbs

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Wednesday Oct 31, 2012 #

9 AM

run/walk warm up/down 3:02 [2] 0.24 mi (12:51 / mi)
shoes: Brooks Adrenaline GTS 12

running 21:50 [3] 2.19 mi (9:58 / mi) +14m 9:47 / mi
shoes: Brooks Adrenaline GTS 12

Running back from dropping off the Olds at the shop for its annual NYS inspection.

walking warm up/down 4:01 [1] 0.23 mi (17:37 / mi)
shoes: Brooks Adrenaline GTS 12

stretching warm up/down 7:00 [1]

12 PM

run/walk warm up/down 3:11 [2] 0.26 mi (12:26 / mi)
shoes: Brooks Adrenaline GTS 12

running 20:07 [3] 2.04 mi (9:52 / mi) +1m 9:51 / mi
shoes: Brooks Adrenaline GTS 12

Running to the shop to pick up the Olds.

walking warm up/down 3:56 [1] 0.2 mi (19:40 / mi)
shoes: Brooks Adrenaline GTS 12

Tuesday Oct 30, 2012 #

bike warm up/down 5:00 [2]

strength 41:45 [3]
weight:159lbs

stretching 6:46 [1]

Monday Oct 29, 2012 #

12 PM

run/walk warm up/down 5:26 [2]
shoes: Brooks Adrenaline GTS 12

running 30:53 [3]
shoes: Brooks Adrenaline GTS 12

Figure 8 on the paved roads in the park. Only two other runners. Sandy is on her way. 43 deg, steady rain, wind N at 11 mph.

walking warm up/down 3:28 [1]
shoes: Brooks Adrenaline GTS 12

stretching warm up/down 7:00 [1]

Saturday Oct 27, 2012 #

10 AM

run/walk warm up/down 5:07 [2]
shoes: Brooks Adrenaline GTS 12

running 30:03 [3]
shoes: Brooks Adrenaline GTS 12

Sprinkly and chilly day. Out and back on the ring road. CW for first half. Saw people planting trees in the park.

walking warm up/down 4:14 [1]
shoes: Brooks Adrenaline GTS 12

stretching warm up/down 7:00 [1]

Friday Oct 26, 2012 #

strength 41:53 [3]

Went to the JCC mainly because there is a cool new bike route there and back. Its a one way street for cars but two ways for bikes. Finished up at home so I could be there to help B unload the groceries.

stretching warm up/down 6:56 [1]

Thursday Oct 25, 2012 #

Note

GW in the finish chute at the Long Event at NAOC.

GW
10 AM

walking warm up/down 3:00 [1]
shoes: Brooks Adrenaline GTS 12

run/walk warm up/down 2:49 [2] 0.26 mi (10:48 / mi)
shoes: Brooks Adrenaline GTS 12

running 31:15 [3] 2.99 mi (10:27 / mi) +23m 10:12 / mi
shoes: Brooks Adrenaline GTS 12

A little jog in the park to see if muscles, joints, tendons, ligaments, and cartilage were still working. They are! Mostly on grass. Looked for hills here and there.

walking warm up/down 3:33 [1] 0.16 mi (21:38 / mi)
shoes: Brooks Adrenaline GTS 12

stretching warm up/down 12:00 [1]

Wednesday Oct 24, 2012 #

strength 41:14 [3]
weight:159lbs

Went to the Y. One machine was busted. Did the leg press. Backed off 10# due to long lay-off. Can go up 5# next visit. Added planks, side and front. Pretty crowded today around 4:30 PM. Next year, Medicare Advantage plan changes and I will have to choose between the Christians and the Jews.

stretching warm up/down 7:33 [1]

Sunday Oct 21, 2012 #

10 AM

Orienteering race (Sprint) 18:10 [5] 1.5 mi (12:07 / mi) +24m 11:32 / mi
ahr:148 max:182 shoes: VJ Falcons 10

Blew second control by running past it. Maybe I wasn't used to the scale. Lost a minute+ and found George, who had started one minute behind me, just in front of me. Kind of interesting following him which was a unique experience for me. Didn't know if I should give up or keep pressing. Managed to get a little separation and punched 6 before him. But then really blew 9 as I never saw the trail. Saw George coming a right angles to me and figured he had found it so looped to the left an finally found the trail. I may not have been totally locked in to the trail symbol on sprint maps. Had a quick route to 10 and on the way to 11 encountered George coming back toward me. So then I thought I still had a chance to beat him. 11, 12, and 13 were easy as I had seen them earlier when walking around. 14 fooled me but I figured it out quickly without actually reading the clue sheet. Waited after the finish punch to see when George would come in and if I got my minute back. (I did.) A pretty lame run overall. Wish I had more opportunities to run sprints as I think with practice I'd be pretty good at them. GPS route on RouteGadget.
C • Sprint 2

BrownM - Sprint - Splits

Saturday Oct 20, 2012 #

10 AM

Orienteering race (Long Distance) 1:04:19 [5] 3.68 mi (17:29 / mi) +175m 15:14 / mi
ahr:146 max:168 shoes: VJ Falcons 10

Felt pretty good about this race. Managed to keep going at a steady pace. Mixed chancy route choices with safe ones. Lost a little time going to 12 because glasses popped off head and landed behind me. Fortunately turned around quickly enough to see approximately where they landed. Need a better system of keeping them on my head. Nice to hear Balter announce that I was fastest in M65 as I was running down the chute. (It didn't hold up very long but it was nice while it lasted.) GPS route in RouteGadget.

BrownB Long - Splits

Friday Oct 19, 2012 #

11 AM

Orienteering race (Middle Distance) 48:24 [5] 2.27 mi (21:19 / mi) +145m 17:48 / mi
ahr:144 max:167 shoes: VJ Falcons 10

Never felt comfortable during this race. Bothered by the green. Just couldn't get moving at a decent speed. Usually off a little to the right on most controls. Biggest problem at 7 which I had to run around and was helped by a runner coming out. the Norwegian in our cabin said the trick was to use the various shades of green to navigate by. But usually the maps I run on only approximate the vegetation so it never occurred to me. Lousy result at the end of the day. GPS track on RouteGadget.

Middle - BrownB - Splits

Thursday Oct 18, 2012 #

Event: 2012 North American Orienteering Championships
 

Tuesday Oct 16, 2012 #

4 PM

run/walk warm up/down 3:51 [2] 0.32 mi (11:59 / mi)
ahr:104 max:119 shoes: Brooks Adrenaline GTS 12

running 30:26 [3] 3.14 mi (9:42 / mi) +15m 9:33 / mi
ahr:136 max:150 shoes: Brooks Adrenaline GTS 12

walking warm up/down 7:55 [1] 0.38 mi (20:41 / mi)
ahr:100 max:128 shoes: Brooks Adrenaline GTS 12

stretching warm up/down 12:00 [1]

Sunday Oct 14, 2012 #

10 AM

walking warm up/down 3:24 [1] 0.18 mi (18:40 / mi)
shoes: Brooks Adrenaline GTS 12

running 30:03 [3] 2.98 mi (10:05 / mi)
shoes: Brooks Adrenaline GTS 12

So we're at the beach, so why not run on the sand? Why not indeed! Because it takes more effort? If I get sore I've got a few days to recover. Plus it gives me more information to relate to the doc when I see him for my annual checkup. But guess what, no problems at all.
C • Beach running 1

walking warm up/down 4:07 [1] 0.17 mi (24:54 / mi) +3m 23:35 / mi
shoes: Brooks Adrenaline GTS 12

stretching warm up/down 12:00 [1]

Friday Oct 12, 2012 #

5 PM

trail running race 25:05 [5] 2.94 mi (8:32 / mi)
shoes: VJ Falcons 08

Cross country race put on by a commercial outfit in Delaware. Outside Georgetown which wasn't far from Dewey Beach where we were staying. Only 24 entries. I ended up 3rd in 60-69 and was happy with my time. GPS said course was a little short. Sun was set by the time awards were passed out.

Wednesday Oct 10, 2012 #

4 PM

walking warm up/down 3:22 [1] 0.19 mi (17:39 / mi)
shoes: Brooks Adrenaline GTS 12

running 36:23 [3] 3.79 mi (9:36 / mi) +2m 9:35 / mi
shoes: Brooks Adrenaline GTS 12

Found a beautiful forested trail nearby. Wasn't sure there was any parking nearby so ran to it which used up more time than I would have liked. There were signs posted that going off the trail was forbidden, which I always hate to see. There was also a sign posted at one point that said a permit was necessary to proceed further. I ignored that one. But time was getting late and the trail was considerably narrowed. Grass on each side. Concern about ticks. Plus a big muddy patch. So I came back. Nice discovery though. Something to look forward to next year. Maybe bring O-pants.

walking warm up/down 6:34 [1] 0.35 mi (18:40 / mi) +1m 18:30 / mi
shoes: Brooks Adrenaline GTS 12

5 PM

stretching warm up/down 12:00 [1]

Tuesday Oct 9, 2012 #

9 AM

walking warm up/down 3:03 [1] 0.21 mi (14:31 / mi)
shoes: Brooks Adrenaline GTS 12

running 30:43 [3] 2.93 mi (10:29 / mi) +3m 10:27 / mi
shoes: Brooks Adrenaline GTS 12

At Dewey Beach on the sidewalks and road. Cloudy, windy, but pleasant. Ran into B walking back from Rehoboth about 3/4 of the way through. New construction underway at Ruddertowne. More housing for rich people. Is there a rich person housing crisis?

walking warm up/down 8:00 [1] 0.45 mi (17:47 / mi) +2m 17:32 / mi
shoes: Brooks Adrenaline GTS 12

stretching warm up/down 12:00 [1]

Saturday Oct 6, 2012 #

stretching warm up/down 12:10 [1]

11 AM

run/walk warm up/down 3:06 [2] 0.24 mi (12:55 / mi)
shoes: Brooks Adrenaline GTS 12

running long 1:00:34 [3] 6.01 mi (10:05 / mi) +44m 9:51 / mi
shoes: Brooks Adrenaline GTS 12

12 PM

walking warm up/down 2:58 [1] 0.17 mi (17:25 / mi) +3m 16:31 / mi
shoes: Brooks Adrenaline GTS 12

Thursday Oct 4, 2012 #

walking warm up/down 4:06 [1]
shoes: Brooks Adrenaline GTS 12

run/walk warm up/down 5:04 [2]
shoes: Brooks Adrenaline GTS 12

walking warm up/down 3:08 [1]
shoes: Brooks Adrenaline GTS 12

stretching warm up/down 14:28 [1]

4 PM

running 30:17 [3]
shoes: Brooks Adrenaline GTS 12

Around the park with a couple of extra little loops thrown in. More gangs of kids on the run. Unusually warm.

Wednesday Oct 3, 2012 #

strength 36:00 [3]

stretching warm up/down 7:00 [1]

Tuesday Oct 2, 2012 #

run/walk warm up/down 5:05 [2]
shoes: Brooks Adrenaline GTS 12

running 30:08 [3]
shoes: Brooks Adrenaline GTS 12

A little jog around the park. Found myself on a Catholic HS girls cross country course. (Or they found themselves on my usual route.) They were faster.

walking warm up/down 5:42 [1]
shoes: Brooks Adrenaline GTS 12

stretching warm up/down 12:08 [1]

Monday Oct 1, 2012 #

strength 30:55 [3]

stretching warm up/down 7:28 [1]

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