Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: RJM

In the 30 days ending Nov 30, 2006:

activity

time

miles

BikeCommute

9:35:00

Mapping

6:50:00

Bicycle

3:23:08

60.34

(3:22)

97.11

(2:06)

Running

2:52:43

5.5

8.85

Trail Run

2:31:55

Orienteering

1:30:00

5.28

(17:02)

8.5

(10:35)

240

12 /

23c

52%

Stationary Bike

1:04:00

other

1:00:00

Strength

55:00

Exercise Machine

48:00

Total

30:29:46

71.12

114.46

240

12 /

23c

52%

averages - sleep:7.5 rhr:43 weight:176.9lbs

4:55

0:00

» now

Thursday Nov 30, 2006 #

BikeCommute 25:00 [2]
rhr:43 slept:8.0

when done with dept seminar at work, too dark and rainy to ride home, hitched a ride with todd

Wednesday Nov 29, 2006 #

BikeCommute 1:00:00 [3]
slept:8.0 weight:176lbs

Monday Nov 27, 2006 #

BikeCommute 1:10:00 [2]
slept:8.0 weight:177lbs

Sunday Nov 26, 2006 #

Bicycle 1:09:30 [3] 20.44 mi (3:24 / mi)
rhr:42 slept:7.0 weight:177lbs

explore around Copley Circle

Saturday Nov 25, 2006 #

Trail Run 1:30:50 [2]
rhr:45 slept:7.5 shoes: Brooks Adrenaline GTS6-2

Cascade-highbridge to gorge rd. Never felt speedy, so just trotted whatever pace felt good. Nosed around hydro power spot from above a few minutes

other (Ice Skating) 30:00 [1]

Skated downtown with kids on outdoor rink (50F!) on and off from 1:30-6:30 - about 3 hours on the ice

Quail hollow with Bob and Dave Stypzinski. Gorgeous day (sunny, 55). Worked on the complicated trails south of mb trailhead, then around towards western side. Getting better. Worked there from 12:30-5 - lots of moving, trotting, and activity. A bit tired when I got home. Deercount: 7 (1 group)

Strength (core and pillow stand) 5:00 [1]

Thursday Nov 23, 2006 #

Running race 26:08 [5] 4.0 mi (6:32 / mi) vdot: 49.7
slept:8.0 weight:176lbs shoes: Brooks Adrenaline GTS6-2

Geneserat homerun for the homeless. Clog up at the start (100mof walking, 400m of clog), strong but not all out effort (in keeping with my fitness). Bob says he was just behind me 100m or so at the end. Todd was around 6min pace. Gorgeous (sunny and 35F or so, warming to 45). 94/779 males

Running warm up/down 10:00 [2]
shoes: Brooks Adrenaline GTS6-2

Wednesday Nov 22, 2006 #

Mapping 2:00:00 [1] *****

Quail hollow north of mountain bike trailhead with Bob. My first mapping. Prorated from 2 hr. Deercount: 4

Tuesday Nov 21, 2006 #

BikeCommute 1:40:00 [2]
slept:7.5

From montrose ford to school, back. nice day

Monday Nov 20, 2006 #

Stationary Bike 24:00 [2]
slept:7.0 weight:180.5lbs

Gym

Strength (core and balance) 10:00 [1]

Sunday Nov 19, 2006 #

Running 48:30 [3]
rhr:43 slept:8.0 weight:176lbs shoes: Brooks Adrenaline GTS6-2

portage-dehlia-rose

Strength 5:00 [1]

Saturday Nov 18, 2006 #

Bicycle 1:12:33 [3] 21.88 mi (3:19 / mi)
rhr:43 slept:7.5 weight:175lbs

Peninsula loop, cool but pleasant

Thursday Nov 16, 2006 #

Running warm up/down 33:00 [3]
slept:8.0 shoes: Brooks Adrenaline GTS6

Firestone park from school in fartlek workout

Running intervals (fartlek) 10:00 [4]
shoes: Brooks Adrenaline GTS6

7-10x100-500m pushes

Wednesday Nov 15, 2006 #

BikeCommute 40:00 [2]
slept:7.0 weight:177.5lbs

Tuesday Nov 14, 2006 #

BikeCommute 1:00:00 [3]
weight:177lbs

deer count: 1

Strength (pillow balance) 5:00 [1]

Monday Nov 13, 2006 #

BikeCommute 1:00:00 [2]
slept:7.0 weight:177lbs

Strength (pillow balance) 5:00 [1]

Sunday Nov 12, 2006 #

Event: Raid the Hammer

Orienteering race (score) 1:30:00 [4] *** 8.5 km (10:35 / km) +240m 9:17 / km
spiked:12/23c slept:6.5 weight:177lbs shoes: Adidas Supernova Trail

Hinckley. Cool and damp. Most controls hung very low or hidden, so had to hunt several places. Got mixed up on west side (visited controls that weren't the ones I thought they were), but good contact on most of this mostly trail course. Got all of them once I straightened out my mixups