Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ebuckley

In the 29 days ending Feb 29, 2016:

activity

time

miles

Running

20:32:00

Terrain

19:23:00

Orienteering

1:19:00

4.85

(16:18)

7.8

(10:08)

250

12c

Cycling

55:00

Total

42:09:00

4.85

7.8

250

12c

averages - weight:170.2lbs

3:29

0:00

» now

Monday Feb 29, 2016 #

4 PM

Terrain (Grass) 41:00 [2] *
(rest day) shoes: Boca AT

Two School Loop. Another 70F and sunny day. Good thing as it looks like it will be plenty warm in Texas.

Sunday Feb 28, 2016 #

7 AM

Terrain (Grass) 33:00 [2] *
shoes: Boca AT

New School Loop.

1 PM

Running (Road) 1:41:00 [2]
shoes: Lyte33 3

Big Lake Paved plus a bit. 70F and sunny afforded a final opportunity for some heat acclimation ahead of Texas, so I headed for the flood plain.

Saturday Feb 27, 2016 #

7 AM

Running (Road) 36:00 [2]
(rest day) shoes: Lyte33 2

Easy jog round the hood. Legs are trash.

C • Taper? 7

Friday Feb 26, 2016 #

6 AM

Running (Road) 1:20:00 [3]
shoes: Sayonara 2

2x18:00T 4:00R on the way in to work.

3 PM

Running (Road) 1:54:00 [2]
shoes: Sayonara 2

Home from work via south of 40.

Thursday Feb 25, 2016 #

5 PM

Running (Track) 48:00 [4]
weight:169lbs shoes: J33 2

4x800@3:00.

Wednesday Feb 24, 2016 #

11 AM

Terrain (Trail) 2:04:00 [2] ***
shoes: Rocklite 315

Wholehearted loop. Ground was still frozen, so the few inches of soggy snow on top didn't really slow me down any. Certainly slowed down traffic; this city came to a standstill this morning (which is why I got to work from home and run in the middle of the day).

Tuesday Feb 23, 2016 #

Note
(rest day)

Didn't feel like I needed a day off, but didn't feel like I needed to run, either. Plus, I had plenty of other stuff to do.

Monday Feb 22, 2016 #

4 PM

Terrain (Grass) 39:00 [2] *
shoes: Boca AT

Two School Loop.

Sunday Feb 21, 2016 #

4 AM

Running (Road) 24:00 [2]
shoes: Sayonara 2

Pre-dawn pre run. Sounds a little nutty to be doing a pre-run for an LSD workout, but I didn't much like the idea of trying to run Greenrock stiff from yesterday.

6 AM

Terrain (Trail) 3:05:00 [2] ****
shoes: Lone Peak 2.5

Ozark Foothills course preview. I'm not doing the race, but I knew a lot of people would be coming out for the preview which sounded like it might be fun. Met up with Shalini an hour early and did an out and back south on Greenrock. That was great. The real run was somewhat tedious as we had to keep waiting for people. After about 45 minutes of that, I took off on my own. Trail was a mess with all the thawing, but generally runnable.

Also bumped into John Cash and Tommy Doias right near the end. First thing out of Tommy's mouth: "Run with us; we're not going fast." OK, so at least the top local runners seem to get what's happening to my form. Still, damn dude, that's kinda cold. I had to decline, since I had to go straight back to get to church on time. Good to see them, though.

Saturday Feb 20, 2016 #

10 AM

Cycling (Road) 55:00 [1]
shoes: Bike: Cannondale tandem

Easy spin with Yaya.

3 PM

Running (Track) 1:31:00 [4]
shoes: J33 2

3x1600@6:24 400R then 3x300@60 2:00R.

Another warm one, 78F and sunny. Tough but productive.

Friday Feb 19, 2016 #

3 PM

Running (Road) 1:03:00 [2]
shoes: Sayonara 2

Was supposed to be an off day but, when you're two weeks away from a spring marathon in Texas and you get a day that's sunny and 75F, you're a bit of a fool not to get in some heat acclimation. Ran the bike path at Forest Park plus a bit to get the distance up to an hour. A bit more ploddy than I'd like, but didn't really have much choice in the matter; dead legs are dead legs.

Thursday Feb 18, 2016 #

5 AM

Running (Road) 34:00 [2]
weight:170lbs shoes: Lyte33 2

Easy jog round the hood.

5 PM

Running (Treadmill) 38:00 [3]
shoes: DS Racer 10

Warmed up on the indoor track at UMSL then 2M on the mill and a short warmdown. The shoes gave me a blister again, so I guess I'll send them back. Bummer. Great shoes otherwise.

C • DS Racer 10 2

Wednesday Feb 17, 2016 #

5 AM

Running (Road) 43:00 [2]
shoes: Lyte33 3

Page Loop.

4 PM

Running (Track) 1:01:00 [3]
shoes: J33 2

1T 2M 1T 2M on the PNH track. Well, sort of. Set T pace at 6:24 and M pace at 6:48. No problem hitting those times, but it was pretty clear they were not T and M pace efforts. At least 10s/mile fast. Looking like a 3:05 in Texas.

Tuesday Feb 16, 2016 #

6 AM

Running (Road) 26:00 [2]
(rest day) shoes: Lyte33 2

Easy jog round the hood.

Monday Feb 15, 2016 #

7 AM

Terrain (Trail) 3:27:00 [2] ****
shoes: Lone Peak 2.5

GreenRock north with a loop around Rock Quarry and Trail Through the Trees at the turnaround. Ultra pace, meaning switching to walk any time it was too steep for 6-step running. Generally good grip for the first two hours. Some of the descents were getting slick after that since the snow was all melting.

Sunday Feb 14, 2016 #

7 AM

Terrain (Grass) 52:00 [2] *
shoes: Lyte33 3

Four School Loop. Ground was surprisingly soft. Frozen, but with a lot more give than one would expect after two days in the teens.

2 PM

Terrain (Trail) 1:47:00 [3] ***
shoes: Rocklite 315

About 90 minutes at M-pace at Castlewood.

River Scene (along river) to warm up. Steps, Lone Wolf, Grotpeter, Love, Ranger Station, Roller Coaster, Grotpeter, around the field, River Scene (ridge) and back down the fire road. Nice route. Since it come to almost exactly 90 minutes of firm running, it's a keeper. I'll call it Castle Siege.

Pretty lame week of training overall; probably the last nail in the sub-3 coffin. I'm not bent about it; it's just my new reality.

Saturday Feb 13, 2016 #

Event: SLOC - Meramec State Park

11 AM

Running (Road) 15:00 [2]
shoes: Oroc 280

Warmup, and a needed one at that. 19F at the start.

Orienteering race (Woods) 1:19:00 [3] *** 7.8 km (10:08 / km) +250m 8:44 / km
12c shoes: Oroc 280

SLOC Red at Meramec (1:15). Aside from having to stop every time I wanted to read the map since I can't read 1:15 on the run at all, this was a surprisingly good run. One nasty boom when I misread one saddle for an adjacent one, but I only think it cost me 4-5 minutes. Could have been much worse. David wasn't there, but there was some competition on Red, so I was happy to have the win.

Since I race so infrequently now, I'll probably write up a race report for this. In the mean time, here's the map with my route.

Friday Feb 12, 2016 #

6 AM

Running (Road) 36:00 [2]
shoes: Lyte33 2

In to work via bus.

3 PM

Running (Road) 1:32:00 [2]
shoes: Lyte33 2

Home from work.

Thursday Feb 11, 2016 #

10 AM

Terrain (Snow) 28:00 [2] **
weight:171lbs shoes: Boca AT

Up pretty much all night for a work deployment. Went for a lap of the New School Loop to wake up a bit before heading back in.

Wednesday Feb 10, 2016 #

5 AM

Running (Road) 39:00 [2]
shoes: Lyte33 2

Easy and frosty jog round the hood.

Tuesday Feb 9, 2016 #

5 AM

Terrain (Snow) 42:00 [2] **
shoes: Rocklite 315

Two School Loop. Doesn't seem like an inch of fresh snow should slow this route down so much. I guess I was just pokey.

Monday Feb 8, 2016 #

Note
(rest day)

Way behind on sleep after a heavy weekend of production support at work. Decided a nap would be more beneficial than a run.

Sunday Feb 7, 2016 #

9 AM

Terrain (Grass) 39:00 [2] **

Two School Barefoot Loop. I'm sure it's driving the MTB crowd crazy, but these weekend thaws have been nice for getting in my barefoot runs. Unfortunately, it wasn't thawed all the way. Not enough frozen ground to blister, but it was pretty rock hard in spots.

Anyway, this will be the last barefoot run before the marathon. The only positive that I'm bringing down to Texas is that everything is healthy. The therapeutic value of these runs doesn't justify the risk of stepping on something nasty and jacking up my foot.

12 PM

Terrain (Trail) 2:24:00 [2] ***
shoes: Rocklite 315

Around CC Lake and then all the singletrack. Basically, Big Lake and Wholehearted, so this route will henceforth be called Bighearted.

Saturday Feb 6, 2016 #

7 AM

Running (Road) 1:23:00 [2]
shoes: Sayonara 2

FFRC.

Friday Feb 5, 2016 #

6 AM

Terrain (Grass) 1:33:00 [2] *
shoes: Sayonara 2

In to work, taking my old powerline route to Timberlake, then the rest of the way on Conway.

C • you run in the same vicinit... 2

4 PM

Running (Road) 1:08:00 [2]
shoes: Sayonara 2

Home from work.

Thursday Feb 4, 2016 #

5 AM

Running (Road) 34:00 [2]
weight:171lbs (rest day) shoes: Lyte33 3

Wow, it's like winter or something. Frosty jog round the hood.

Wednesday Feb 3, 2016 #

Running (Road) 39:00 [2]
shoes: J33 2

Page loop.

Tuesday Feb 2, 2016 #

5 PM

Running (Treadmill) 1:07:00 [3]
shoes: Lyte33 3

2M 1R 3x1T 1:30R on the treadmill at UMSL. Warmed up outside. M-pace was 6:48, T was 6:27. Pulse was 3-5bpm high for both which again points to just missing 3 at Woodlands. I was thinking about running Frostbite this weekend to see if maybe the half really was a bad day, but I think I have enough confirming points now; no point in trashing another week of training to get an answer I already know. Looks like the strategy in Texas will be to hang with the 3-hour pacer for as long as I can. If the finish line shows up before I get dropped, so much the better.

Monday Feb 1, 2016 #

5 PM

Terrain (Grass) 29:00 [2] **
(rest day)

New School Barefoot Loop.

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