Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dave_k

In the 31 days ending Aug 31, 2006:

activity

time

miles

cycling

28:35:43

running

8:57:00

10c

other

1:57:47

orienteering

1:15:00

18c

rowing

20:00

Total

41:05:30

28c

3:56

0:00

» now

Thursday Aug 31, 2006 #

cycling (road) 1:10:00 [3]

23.7 miles, 19.8 avgMPH, maxMPH 41.2 (west on boston mills)

Wednesday Aug 30, 2006 #

running (trails) 1:00:00 [3]

brecksville, sore/out of sync. from yesterday, ran easy, forgot maps was going to O

21.3 miles, avgMPH 20.2, maxMPH 41.2, from boston store riverview north, up columbia mtn. road to dewey up snowvill, N on 21, to brecksville park loop, S on riverview, up highland mtn road, bikepath S to boston mills, then down to boston store. wanted to avg 20+ even w/ climbs

running (trails) 34:00 [3]

8 x up stairs to nowhere, about 40 sec to climb at level 5, then stagger back to the buggy.

Saturday Aug 26, 2006 #

cycling (road) 2:33:00 [3]

46.2 miles avgMPH 18.5, really felt good last half hour, just trying for steady pace. from boston store to kent, lap around campus & headed back.

running (trails) 1:23:00 [3]

immediately after ride, started out good, turned into death march, on buckeye trail, 6 of the stinger climbs in misc. valleys.

Friday Aug 25, 2006 #

cycling (road) 1:07:00 [3]

21.2 miles, avgMPH 19.0, maxMPH 41.2 (ledge rd), badly misjudged darkness.

Thursday Aug 24, 2006 #

cycling (road) 1:10:00 [3]

22 miles, avgMPH 19.2, maxMPH 41.6 (columbia rd down to riverview)

Wednesday Aug 23, 2006 #

running (trails) 50:00 [3]

in mill stream, really felt good so i ran hard.

Tuesday Aug 22, 2006 #

rowing (concept II rowboat) 20:00 [3]

5050m +/- 1:58/500m pace

Sunday Aug 20, 2006 #

cycling (road) 1:00:00 [3]

20 miles, avgMPH 20, maxMPH 34.8 easish ride had huge tailwind to help w/ mph, felt ok after yesterdays race

Saturday Aug 19, 2006 #

other (xterra triathlon) 1:57:47 [3]

in new castle indiana, first swim in 4+ yrs. (actually did ok i.e. didn't drown, they said "800m" swim which took 18min, people said it was long and worst part no wetsuits what a sinking feeling ugh.) stunk up the mtn bike 3 crashes, very technical single track riding because in cleveland its impossible to practice, if attempted and caught; bike gets confiscated face fines/jail time, mtn bikers get treated worse than crackheads, smoked the run (32:51 for "4mi" trail run) really felt good and somewhat strong maybe because i couldn't let it rip on the mtn bike.

cycling (mtn bike on road/trail) 1:05:00 [3]

20 min warmup for race, then rest after race to back of bike course to look for wristwatch, which after 3rd crash i realized about 1-2 min later it was gone. actually found it.

Friday Aug 18, 2006 #

cycling (road) 1:10:00 [3]

south from peninsula, up ira mtn rd., then west then back into valley.

Thursday Aug 17, 2006 #

cycling (road) 50:00 [3]

16 miles, avgMPH 19.3, maxMPH 42.1 east on ledge toward state rd. w/ stop sign at bottom.

running (trail) 15:00 [3]

in hinckley

Wednesday Aug 16, 2006 #

cycling (road) 1:03:00 [3]

21 miles, avgMPH 20.2, maxMPH 41.2
east to brecksville/riverview then back on parkway

Tuesday Aug 15, 2006 #

running (dirt path) 35:00 [3]

in rocky river metropark

Sunday Aug 13, 2006 #

cycling (road) 2:30:00 [3]

50 miles avgMPH 20.0, maxMPH 39.2 urban slash at 7am to parkway by airport, the around loop.

Saturday Aug 12, 2006 #

running (trails/orienteering) 1:25:00 [3] ***
10c

in Hinckley 1/2 time was solo practice

cycling (mtn bike on path) 1:40:00 [3]

from 9:30-11:10 pm, south from Peninsula.

Friday Aug 11, 2006 #

cycling (road) 1:30:00 [3]

29 miles, 19.2 avgMPH

Thursday Aug 10, 2006 #

orienteering (practice) 1:15:00 [3] ***
18c

solo in Mill Stream, start 5:15pm, must have been fag night, they just sit in cars in the parking areas, and then wander/just stand around in woods close to parking lots, unfortunately had to cross by 2x, but generally stay around perimeter of park.

Wednesday Aug 9, 2006 #

cycling (road) 26:30 [4]

10 mile time trial, avgMPH 22.6, maxMPH 40.1
at first turn avg was 27.3, base of climb 25.7, blew up on hill had to small chainringit, in afternoon, S&variable wind, plus kind of tired/sore, but better than last week.

cycling (road) 1:10:00 [3]

15min warmup that wasn't too good, then balance after TT, up euroclimb then up hawkins.

Tuesday Aug 8, 2006 #

cycling (road) 1:30:00 [3]

30 miles, avgMPH 20.0, maxMPH 39.8
still feel very good.

Monday Aug 7, 2006 #

cycling (road) 30:00 [3]

10.9 miles, avgMPH 21.3, sore from yesterday but really felt good, got wobblenaught fit/pedal analysis today, so i'm getting used to new position.

Sunday Aug 6, 2006 #

running (trails) 1:45:00 [3]

early in brecksville, took a map! horrendous amounts of spider webs. i think my calf is better.

cycling (road) 2:05:00 [3]

39.6 miles avgMPH 19.0, maxMPH 43.1 for some reason really felt good.

Saturday Aug 5, 2006 #

cycling (road) 1:05:00 [3]

19.7 miles

Friday Aug 4, 2006 #

cycling (road) 1:06:00 [3]

22.3 miles, avgMPH 20.3, maxMPH 42.5 South from Peninsula up Oak Hill, back down over to Northampton mtn rd, down steels corners and N on riverview to finish. New shoes feel great.

Thursday Aug 3, 2006 #

cycling (mtn bike on road) 50:00 [3]

in north chagrin

running (trails) 40:00 [3]

in north chagrin

Wednesday Aug 2, 2006 #

cycling (road) 27:13 [4]

10mile time trial, rolling terrain, 2 right hand turns, 2 turnarounds but unobstructed ride, winds light from SW, stock road bike no aero bars or wheels, rode 52x21 up river rd hill bogged down too much near top. avgMPH 22 maxMPH was 33.

cycling (road) 33:00 [3]

warm up and finish to home

Tuesday Aug 1, 2006 #

cycling (road) 1:02:00 [3]

7am 20 miles, avgMPH 19.9, maxMPH 42.1, was averaging just under 21mph until i got spanked by final climb/uphill grade.

running (road) 30:00 [3]

at 2pm 93F, ran in racing flats first time in 1yr+, calf ok, path had mile markers couldn't resist cranking one out at 7:15, balance was much slower.

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