Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: vmeyer

In the 31 days ending Jan 31, 2003:

activity

time

miles

Orienteering

11:29:12

26.61

(25:54)

42.82

(16:06)

Running/Walking

8:36:30

35.2

(14:40)

56.65

(9:07)

Walking

4:12:30

11.3

(22:21)

18.18

(13:53)

Trail Run

3:10:00

12.0

(15:50)

19.31

(9:50)

Running

2:50:30

15.2

(11:13)

24.46

(6:58)

Total

30:18:42

100.31

(18:08)

161.43

(11:16)

3:11

0:00

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Thursday Jan 30, 2003 #

Running/Walking (Warmup) 20:00 [1] 1.2 mi (16:40 / mi)

Running/Walking (High #3) 40:00 [2] 2.6 mi (15:23 / mi)

Program up to 6 mph with 10% climb. Though I am not increasing my mileage or speed doing these canned programs, I like doing them as a guage of how well I am handling my asthma. Seemed to have weathered a recent cold without also getting bronchitis or a sinus infection. Hope for the same good fortune in February.

Wednesday Jan 29, 2003 #

Running/Walking (Treadmill) 40:00 [1] 2.5 mi (16:00 / mi)

Left work early to run 8 miles at Lake Accotink but decided to pass becauseof the rain... just as well since my right knee is a little sore.

Tuesday Jan 28, 2003 #

Walking (Treadmill) 25:00 [1] 1.5 mi (16:40 / mi)

Walked 20 minutes to warm up (up 4.5 mph pace). Walked 5 minute cool down at 3 mph.

Running/Walking (Treadmill) 55:00 [2] 4.25 mi (12:56 / mi)

Ran 3-5 minutes at 5 mph and then walked 1 minute. Felt pretty good.

Sunday Jan 26, 2003 #

Orienteering (French Creek Central) 50:50 [3] 5.0 km (10:10 / km)

DVOA's annual meeting event. The map was missing chunks. With the mass start, I followed Sandy F.

Thursday Jan 23, 2003 #

Running/Walking 1:00:00 [1] 3.8 mi (15:47 / mi)

COLD outside!!

Wednesday Jan 22, 2003 #

Walking (Treadmilll) 1:00:00 [1] 3.0 mi (20:00 / mi)
(sick) (rest day)

Have a cold after an intense weekend of O in Georgia. Chest is clear, so I walked 3 miles on the treadmill.

Monday Jan 20, 2003 #

Orienteering (Extreme-O) 3:10:00 [3] 6.0 mi (31:40 / mi)

Extreme-O in Georgia. Lots of fun. Wet, muddy and cold. Went arm pit deep in the marsh.

Sunday Jan 19, 2003 #

Orienteering (GNC Day 2) 1:41:00 [3] 5.0 mi (20:12 / mi)

Moved up from 4th to 2nd with a better run today. Still not as well as I would have liked...

Walking 1:30:00 [1] 2.0 mi (45:00 / mi)

With Mike B - walked around the park searching for Geochache clues.

Green X - Day 2 - Splits

Saturday Jan 18, 2003 #

Orienteering (GNC Green X) 2:27:22 [3] 6.0 mi (24:34 / mi)

Totally hosed the 2 long legs. Last in F45 after day 1 (4 entrants).

Factory Shoals: Green X - Splits

Friday Jan 17, 2003 #

Orienteering (Model Event) 40:00 [2] 1.5 mi (26:40 / mi)

Model event at GNC. Did first part over after not finding 2nd control.

Thursday Jan 16, 2003 #

Running/Walking (Low #2) 20:00 [1] 1.2 mi (16:40 / mi)

Warm up with walking up to 4.5 mph.

Running/Walking (High#3) 40:00 [2] 2.6 mi (15:23 / mi)

Warmup to 6 mph with 10% incline.

Tuesday Jan 14, 2003 #

Running/Walking (2xHigh #2) 1:00:00 [2] 4.3 mi (13:57 / mi)

Program goes from warmup to 6 mph & back down in 30 mins. Did this twice. Struggled at the top of the first one; 2nd one felt much better. New shoes which seemed really good.

Sunday Jan 12, 2003 #

Orienteering (Greenbelt) 2:40:00 [3] 5.0 mi (32:00 / mi)

Advertised distance of 8.9k. I only come up with 7.9k. Blew the 1st 3 controls, then got on track for a few. Then did the same routine over again. Sore and tired, but breathing good and did not feel like I was struggling.

Blue - Splits

Saturday Jan 11, 2003 #

Trail Run (Bull Run Trail) 3:10:00 [2] 12.0 mi (15:50 / mi)

With Carolyn on the Bull Run trail (unpaved and hilly). Cold but little wind. Enjoyed being out in the woods.

Thursday Jan 9, 2003 #

Walking (Ft Ward & home) 13:30 [1] 0.8 mi (16:53 / mi)

Took 3 walk breaks of 1/10 of a mile during my run. Also walked the last 5/10 mile home.

Running (FT Ward & home) 1:10:30 [3] 6.7 mi (10:31 / mi)

Had Roger drop me off at FT Ward on the way home - weather just perfect for a run. FT Ward is a paved 6/10 mile loop (minus about 15 feet) with rolling hills. I did the easier way around, though there are still 2 hills in the easy direction. Of course, this is all relative - the hills are pretty weenie.

Anyway, my 6/10 mile splits were: 6:12, 6:20, 6:16, (walk break 1:30), 6:05, 6:06, (wb 1:30), 5:58, 6:14, 6:19, 6:24, (wb 1:30), 14:00 running towards home, and then 9:00 walk the rest of the way.

Tuesday Jan 7, 2003 #

Running/Walking (Treadmill) 1:01:30 [2] 4.6 mi (13:22 / mi)

Time includes 7 minutes on each end as warm up and slow down. Ran the rest - 400 meters at each .2 mph increment from 4.5 to 5.5 and back down. Felt pretty good. Breathing under control entire time.

Sunday Jan 5, 2003 #

Walking (Treadmill) 1:04:00 [1] 4.0 mi (16:00 / mi)

Had obligations in the AM when it wasn't snowing, so used the treadmill in the afternoon.

Saturday Jan 4, 2003 #

Running (Lake Accotink) 1:40:00 [3] 8.5 mi (11:46 / mi)

2 times around plus 1 spur. Felt good. A bit nippy. Wanted to try out my new hydration pack - not that I needed it today. It is the Ultimate Direction Luna (proported to be designed for woman). I believe it was a sucess. Did not have the bouncing and shifting like my Camelback.

Thursday Jan 2, 2003 #

Running/Walking (Treadmill) 1:00:00 [2] 4.25 mi (14:07 / mi)

Third day in a row so I took it fairly easy.

Wednesday Jan 1, 2003 #

Running/Walking (High #3) 40:00 [2] 2.65 mi (15:06 / mi)

Program was with incline and pace changes. Rainy day so I passed on going to the SLUG run.

Running/Walking (Low #2) 20:00 [1] 1.25 mi (16:00 / mi)

Used as a cool down after the first 40 minutes.

Note

2002 Recap. I hoped to average 20 miles a week in 2002 but only managed 8.9. A combination of pneumonia, asthma, allergies, and the work I did on the US Champs, and other events I volunteered for were factors.

I only did 7 weeks of 20+ miles and 5 of those were the first 5 weeks of the year. I had 17 weeks with 0 miles, 13 weeks of 2-8.3 miles, and 15 weeks of 9-17.4 miles.

A year from now, I would like to be a steady amount of miles - like 15 per week. My resolution for the year is to drink more water. Weeeeeee!!

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