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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dcady

In the 31 days ending Mar 31, 2015:

activity # timemileskm+m
  running7 6:23:45 37.84(10:08) 60.9(6:18) 199
  strength6 5:54:00
  walking10 2:41:54 9.18 14.77 47
  Other1 2:03:10 7.42(16:36) 11.94(10:19) 256
  Orienteering3 1:44:01 6.5(16:00) 10.46(9:57) 47516c
  run/walk7 33:42 2.61(12:55) 4.2(8:01) 26
  Total22 19:20:32 63.55 102.27 100316c
  [1-5]21 18:39:51
averages - weight:163lbs

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Tuesday Mar 31, 2015 #

3 PM

run/walk warm up/down 2:16 [1] 0.21 mi (10:38 / mi)
shoes: Asics GT-2000-3

running 30:06 [3] 3.22 mi (9:21 / mi) +15m 9:13 / mi
shoes: Asics GT-2000-3

First run after the weekend's exertions. All the pieces worked well.

walking warm up/down 5:15 [1] 0.29 mi (18:06 / mi)
shoes: Asics GT-2000-3

Monday Mar 30, 2015 #

10 AM

walking 30:03 [0] 1.9 mi (15:47 / mi) +28m 15:06 / mi
ahr:87 max:96 shoes: Asics GT-2000-3

Sunday Mar 29, 2015 #

10 AM

Orienteering race (long) 39:07 [5] 2.07 mi (18:54 / mi) +254m 13:41 / mi
16c shoes: Inov-8 OROC 280

Slightly warmer than yesterday so went without gloves or hat. Slow and uncertain going from 4-5 and did some unnecessary climbing. Wasn't sure where I was on the creek most of the time, but at least I was on the correct creek and headed in the right direction. Didn't see #7 right away. Had to stop and look around. Had really good splits from 8-9 and 10-11. The uphill from the GO control was brutal. Got photos of Ben and Adam on that hill.

Middle - 4 Brown 70+ - Splits

Saturday Mar 28, 2015 #

10 AM

Orienteering race (long) 46:56 [5] 2.67 mi (17:35 / mi) +172m 14:39 / mi
shoes: Inov-8 OROC 280

Forgot to start the GPS until after I left #1. No major problems. #4 was a little tricky knowing where to go up the hill. There were no good attackpoints in the valley and the little reentrant was not visible from below. I got lucky. On the way to #5 I went over the nose after spotting the big cliff on the left rather than going all the way to the creek or trail to the SW of the control. Eric Smith took that route and we arrived at about the same time. Going to #9 through the arch was spectacular.

Long - 4 Brown 70+ - Splits

Friday Mar 27, 2015 #

Event: Flying Pig XIX - U.S. Individual Champs - Sprint-Middle-Long
 
3 PM

Orienteering race (sprint) 17:58 [5] 1.76 mi (10:13 / mi) +49m 9:24 / mi
shoes: Inov-8 OROC 280

I was the course consultant for this event so my participation was just on a recreational basis. This was a pretty typical campus venue with a few dead ends to keep things interesting. There were more cars than I had expected. The layout was a little unusual in that the start was at the parking area and there was a 750 m walk back from the finish. I ran 4 Brown 70+. I got a little fooled by #12 on the balcony but corrected pretty quickly by being suspicious and by reading the control description. I also ran 10 meters in the wrong direction leaving the control.

Sprint - 4 5 Brown - Splits

Thursday Mar 26, 2015 #

Note

On the road to USOC. Spending the night in Circleville, Ohio. At least it's not Squaresville. Train tracks 50 yards from the motel.

Wednesday Mar 25, 2015 #

9 AM

walking 48:20 [1] 2.81 mi (17:12 / mi) +15m 16:55 / mi

I hope logging a walk around the park doesn't mean I'm getting old.


Delaware Park

Tuesday Mar 24, 2015 #

5 PM

strength 53:00 [1]
weight:165lbs

Skipped the two exercises that involve my knees. Just to be safe.

Monday Mar 23, 2015 #

10 AM

run/walk warm up/down 5:09 [1] 0.41 mi (12:37 / mi)
shoes: Asics GT-2000-3

running long 1:54:07 [3] 10.89 mi (10:29 / mi) +36m 10:22 / mi
shoes: Asics GT-2000-3

This might be the longest I've ever run.

Swing Bridge
Swing Bridge

Not much business at the lock.
Black Rock Lock

Railroad bridge to Canada
International RR Bridge

Mayhem
Mayhem
C • Long runs 3
12 PM

walking warm up/down 9:00 [1] 0.45 mi (19:47 / mi) +1m 19:39 / mi
shoes: Asics GT-2000-3

Sunday Mar 22, 2015 #

Note
(rest day)

This was a designated "Beach Day" by Barbara and I. Essentially that means we try not to do anything we wouldn't be able to do at the beach. So lots of reading, some TV, NYT crossword, nap. We get to do this once a month.

Friday Mar 20, 2015 #

11 AM

run/walk warm up/down 2:01 [1] 0.16 mi (12:26 / mi)
shoes: Asics GT-2000-3

running 30:11 [3] 2.99 mi (10:06 / mi) +42m 9:40 / mi
shoes: Asics GT-2000-3

Left foot a little sore afterwards. I hope this isn't a problem. Watched UB loose in the NCAA tournament afterwards.

walking warm up/down 4:00 [1] 0.21 mi (19:10 / mi) +1m 18:53 / mi
shoes: Asics GT-2000-3

Thursday Mar 19, 2015 #

strength 58:00 [1]
weight:163lbs

Wednesday Mar 11, 2015 #

Note
(sick)

Got a little bug. Should be over soon.

Tuesday Mar 10, 2015 #

3 PM

run/walk warm up/down 5:58 [1] 0.46 mi (13:04 / mi)
shoes: Asics GT-2000-3

running tempo 35:14 [3] 3.79 mi (9:18 / mi) +32m 9:04 / mi
shoes: Asics GT-2000-3

20 minutes of tempo at pace of 8:45. Finally the Ring Road is clear.

walking warm up/down 5:09 [1] 0.28 mi (18:35 / mi) +1m 18:23 / mi
shoes: Asics GT-2000-3

Monday Mar 9, 2015 #

strength 1:01:00 [1]
weight:163lbs

Sunday Mar 8, 2015 #

10 AM

run/walk warm up/down 5:02 [1] 0.41 mi (12:11 / mi) +14m 11:01 / mi
shoes: Asics GT-2000-3

running long 1:48:02 [3] 10.31 mi (10:29 / mi) +57m 10:18 / mi
shoes: Asics GT-2000-3

12 PM

walking warm up/down 9:24 [1] 0.47 mi (20:01 / mi)
shoes: Asics GT-2000-3

Saturday Mar 7, 2015 #

2 PM

strength 1:01:00 [1]
weight:163lbs

Second session on the new program.

Friday Mar 6, 2015 #

10 AM

Other 2:03:10 [1] 7.42 mi (16:36 / mi) +256m 15:00 / mi

At Byrncliff. Excellent conditions and excellent track. $8 at the senior citizen rate.

grass

fence

Thursday Mar 5, 2015 #

5 PM

walking 40:33 [1] 2.57 mi (15:47 / mi)
shoes: Salomon XA Pro 3D Ultra 2

A walk around the park. Used the yak trax on the Salomons.

Wednesday Mar 4, 2015 #

5 PM

strength 1:00:00 [1]
weight:163lbs

Tuesday Mar 3, 2015 #

10 AM

run/walk warm up/down 3:30 intensity: (2:13 @0) + (21 @1) + (11 @2) + (26 @3) + (16 @4) + (3 @5) 0.22 mi (16:03 / mi) +1m 15:49 / mi
ahr:105 max:159 shoes: Asics GT-2000-3

running 35:02 intensity: (3:14 @0) + (1:50 @1) + (8:32 @2) + (19:46 @3) + (19 @4) + (1:21 @5) 3.47 mi (10:06 / mi)
ahr:139 max:179 shoes: Asics GT-2000-3

Forerunner 210 lost the satellites. Could that be caused by the falling snow?

Route.

walking warm up/down 5:49 intensity: (5:11 @0) + (24 @1) + (14 @2)
ahr:105 max:129 shoes: Asics GT-2000-3

Monday Mar 2, 2015 #

11 AM

strength 1:01:00 [1]
weight:161lbs

First time with the new program. Went well.

Sunday Mar 1, 2015 #

11 AM

run/walk warm up/down 6:07 [1] 0.48 mi (12:38 / mi)
shoes: Asics GT-2000-3

running 31:03 [3] 3.17 mi (9:48 / mi) +17m 9:38 / mi
shoes: Asics GT-2000-3

This is a recovery week for me, so only a few short runs planned. Maybe some skiing too.

run/walk warm up/down 3:39 [1] 0.25 mi (14:20 / mi) +11m 12:38 / mi
shoes: Asics GT-2000-3

walking warm up/down 4:21 [1] 0.19 mi (22:39 / mi) +1m 22:18 / mi
shoes: Asics GT-2000-3

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