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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: RLShadow

In the 7 days ending May 12, 2008:

activity # timemileskm+ft
  Running4 6:22:49 41.22(9:17) 66.34(5:46)
  Orienteering1 1:19:19 3.37(23:32) 5.42(14:38)8 /9c88%
  Walking1 54:00 2.7(20:00) 4.34(12:26)
  Total6 8:36:08 47.29(10:55) 76.11(6:47)8 /9c88%
averages - weight:171lbs

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Monday May 12, 2008 #

Running 35:30 [2] 4.1 mi (8:40 / mi)
shoes: Asics Gel Kahana May 08

Medium-effort run on the Hojack Trail, partly to see if I was recovered from the long run on Saturday, and partly to work on breaking in new shoes. With the dogs. Felt pretty good. I hope to have these new shoes broken in enough to wear in the marathon in 2 weeks.

(Shoes are Asics Gel Kahana; the third pair that I've owned. I like them a lot; they're good for trails (in fact they're billed as trail shoes) and also for roads, and they are extremely cheap, and very durable. In the past, I've gotten them at DSW for $50 but it seems that DSW doesn't carry them any more, so I found them on line for $40 at (There is a Gel Kahana 2 which I haven't tried; it's somewhat more expensive, around $ 70. Presumably the Gel Kahana is being phased out for the "2", so eventually I'll try the "2" when I can't get the original.)

Sunday May 11, 2008 #

Orienteering 1:19:19 [1] *** 3.37 mi (23:32 / mi)
spiked:8/9c shoes: Nike Pegasus Trail

Tagging along behind Cheryl on the Orange course at Mendon. Cheryl usually does Yellow and is a little uneasy about Orange. I gave her the option, since it's Mother's Day, of orienteering today or not, and suggested that if we did, that she do an Orange course and I'd go along with her but try to leave the navigation to her. So the dogs and I followed her through the course. I would say she did the course 95% on her own, with just a few tips or leading questions here and there from me. She seemed to have a good time. There were only two finishers on Orange at the time we left, and she was first of those two.

One control, #3, was misplaced by a fair amount, and in kind of a thick area. She was able to finally find it with no assistance from me. I was impressed ...

Distance is the actual distance covered, per the Forerunner.

Saturday May 10, 2008 #

Running long 3:37:56 [2] 22.0 mi (9:54 / mi)
weight:171lbs shoes: Asics Gel Kahana 10-07 - screw

Last long run before Buffalo marathon. With Anne. Had transportation help from Cheryl. She dropped us off at the starting point, and picked us up at the end point.

Route: Started at Winton and Empire. Down Winton, to East, to Park Ave. Park to Alexander, worked our way past the Strong museum and into downtown. Did a short loop around downtown, then picked up the path going along the river on the east side, which goes past the U of R. Took the path into Genesee Valley Park, then picked up the canal path, which we took to Perinton Park (the end).

Very nice weather. Anne should be happy with this run, as her marathon goal pace is around 10 minutes per mile. On the other hand, I shouldn't be real happy, because my goal pace is more like 8:45/mile, more than a minute a mile faster than this run, and I was certainly feeling the distance the last 3-4 miles. Did not feel like I could have gone a lot further or faster without major discomfort. So we'll see what marathon day brings.

Thursday May 8, 2008 #

Running 45:00 [1] 5.0 mi (9:00 / mi)
shoes: Nike Pegasus Trail

Easy run from home; to Maple, then bike path to 5 ML, and back.

Wednesday May 7, 2008 #

Walking 54:00 [1] 2.7 mi (20:00 / mi)
shoes: Saucony Excursion TR2

Walking with the dogs at Ellison Wetlands, mid-afternoon. Managed to avoid any significant rain. Absolutely no one else at the wetlands when I was there.

Tuesday May 6, 2008 #

Running 35:40 [1] 4.02 mi (8:52 / mi)
max:135 shoes: Merrell Overdrive

Easy run on the Hojack trail with the dogs, on a cool, sunny morning.

From Klem to Lake and back.

Running warm up/down 13:17 [1] 1.4 mi (9:29 / mi)
shoes: Saucony Excursion TR2

Warmup for interval workout.

Running intervals 28:36 [3] 4.0 mi (7:09 / mi)
shoes: Saucony Excursion TR2

Yasso 800's. 8x800, avg 3:35. Anne averaged 4:15-4:20. On Woodland Lane.

Running warm up/down 6:50 [1] 0.7 mi (9:45 / mi)
shoes: Nike Pegasus Trail

Cooldown after intervals.

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