Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dcady

In the 28 days ending Feb 28, 2009:

activity

time

miles

strength

7:08:54

running

7:07:37

22.73

36.58

stretching

4:27:00

Other

3:31:00

walking

2:16:09

Road Race

25:41

3.11

(8:16)

5.0

(5:08)

Total

24:56:21

25.84

41.58

averages - sleep:8.7 weight:156lbs

3:00

0:00

» now

Saturday Feb 28, 2009 #

Note

No time for training today as it was the date for the Buffalo Orienteering Club's Annual Meeting. We had 41 members show up for a "subs from Subway" plus crudite lunch at a lodge in Emery Park. Not sure what generated the huge turnout unless it was a walk through, literally, of the procedures at an A Meet or the outside activity organized by Patty and Walt Lyons (who also arranged for the subs and accompaniments.) It certainly wasn't the election of officers because it's an off year for that as we elect our officers for two year terms. Great fun and got a lot accomplished with regards to the upcoming A Meet.

Friday Feb 27, 2009 #

walking warm up/down (Treadmill) 8:00 [1]
shoes: Saucony pro grid guide

running (Treadmill) 30:00 [3]
shoes: Saucony pro grid guide

Listening to Fresh Air with the guy from the Rogers and Hammerstein Organization.

strength (mini) 9:00 [3]

stretching warm up/down 11:00 [1]

Thursday Feb 26, 2009 #

strength 26:00 [3]

stretching warm up/down 3:00 [1]

Not in the mood.

Wednesday Feb 25, 2009 #

strength (mini) 10:00 [3]

walking warm up/down 14:54 [1]
shoes: Saucony pro grid guide

stretching warm up/down 11:00 [1]

running 33:56 [3]
shoes: Saucony pro grid guide

Two laps of the park. 3/4 around the first lap I realized I could run on the grass for the first time in a long time. So I did. A good workout for the ankles on the frozen tundra.

Tuesday Feb 24, 2009 #

stretching warm up/down 11:00 [1]

strength 24:00 [3]

Monday Feb 23, 2009 #

strength 25:00 [3]

stretching warm up/down 11:00 [1]

Sunday Feb 22, 2009 #

Road Race race 25:41 [5] 5.0 km (5:08 / km) +26m 5:00 / km
shoes: Salomon XA Pro 3D Ultra

The 30th Annual Chilly Challenge sponsored by Canisius HS. Not too cold but quite windy. City course. Nice facility for pre and post in the school. The last part of our father/son winter adventure. Needless to say our legs were pretty dead from the day before, but Ben did 20-something for 32nd overall and I was about 30 secs/mi off my pace in a 5k last April.

Saturday Feb 21, 2009 #

Event: Salomon Snowshoe Raid

Other race 3:00:00 [4]

Salomon Snowshoe RAID organized by GHO. A score-O in the Copeland Forest across the street from the Horseshoe Valley Resort. An excellent event on a beautiful day. It was Ben's and my first competitive snowshoe experience and we learned a lot. We won a door prize.

Here's Ben at control 33 ...

C • Competitive snowshoe experience... 5

Note

Here's our sweet little Lulu. (This one's for you, Bob.)

C • Lulu 1

Friday Feb 20, 2009 #

strength 25:00 [3]

stretching warm up/down 11:00 [1]

Thursday Feb 19, 2009 #

stretching warm up/down 11:00 [1]

strength 10:00 [3]

walking 8:24 [1]
shoes: Saucony pro grid guide

running 30:33 [3] 3.47 mi (8:48 / mi)
shoes: Saucony pro grid guide

Wednesday Feb 18, 2009 #

strength 26:00 [3]

C • Buffalo 'A' Meet 3

stretching warm up/down 11:00 [1]

Tuesday Feb 17, 2009 #

running hills (Treadmill) 30:00 [4]
shoes: Saucony pro grid guide

Nice out but decided to use treadmill for hills anyway - more precise.
2 min at 6.7 mph at 6 degrees.
2 min at 6.0 mph at 1 degree recovery.
10 min at 6.7 warm up first.
Repeated 5 times.

stretching warm up/down 11:00 [1]

walking warm up/down 8:00 [1]
shoes: Saucony pro grid guide

Monday Feb 16, 2009 #

strength 25:00 [3]

stretching warm up/down 11:00 [1]

Sunday Feb 15, 2009 #

strength (fast) 10:00 [3]

stretching warm up/down 11:00 [1]

walking warm up/down 12:34 [1]
shoes: Saucony pro grid guide

running 31:00 [3]
shoes: Saucony pro grid guide

Saturday Feb 14, 2009 #

stretching warm up/down 11:00 [1]

strength 21:00 [3]

1 - 7

Friday Feb 13, 2009 #

strength (short) 11:00 [3]

stretching warm up/down 11:00 [1]

walking warm up/down 10:49 [1]
shoes: Saucony pro grid guide

running 30:10 [3] 3.28 mi (9:12 / mi)
shoes: Saucony pro grid guide

http://www.gmap-pedometer.com/?r=2557855

Thursday Feb 12, 2009 #

stretching warm up/down 11:00 [1]

strength 30:00 [3]

Wednesday Feb 11, 2009 #

stretching warm up/down 11:00 [1]

walking warm up/down 14:26 [1]
shoes: Saucony pro grid guide

running long (outside) 1:30:03 [3] 8.99 mi (10:01 / mi)
shoes: Saucony pro grid guide

Amazing weather. 50 degrees. Wore only one shirt. Did wear Mickey Mouse gloves though. Nice route with a lot of variety. It can be found here
http://www.gmap-pedometer.com/?r=2553115

C • Places to run 4

Tuesday Feb 10, 2009 #

strength (Pt 2) 25:00 [3]

stretching warm up/down 11:00 [1]

Monday Feb 9, 2009 #

stretching warm up/down 11:00 [1]

strength (Pt 1 mini) 10:00 [3]

running 30:29 [3] 3.54 mi (8:37 / mi)
shoes: Saucony pro grid guide

Two laps of the park on pavement. Nice day.

walking warm up/down 11:49 [1]
shoes: Saucony pro grid guide

Sunday Feb 8, 2009 #

strength 28:00 [3]

stretching warm up/down 11:00 [1]

Saturday Feb 7, 2009 #

stretching warm up/down 11:00 [1]

strength (Pt 1 mini) 9:30 [3]

walking warm up/down 9:37 [1]
shoes: Saucony pro grid guide

running 30:32 [3]
slept:8.5 shoes: Saucony pro grid guide

A lap around the neighborhood plus a lap around the park. Nice variety.
Weirdly warm weather.

Mostly Cloudy and Breezy
44°F (7°C), Humidity: 68 %, Wind Speed: S 22 MPH, Barometer: 29.92" (1013.9 mb), Dewpoint: 34°F (1°C), Wind Chill: 35°F (2°C), Visibility: 10.00 mi.

Note

Met the running goal for the last two weeks. In the next two weeks will start hill training. I am thinking about altering the strength training. It is hard to do a long workout after running.

Friday Feb 6, 2009 #

strength (Pt 2) 27:00 [3]

stretching warm up/down 11:00 [1]

walking warm up/down 10:00 [1]
shoes: Salomon XA Pro 3D Ultra

To and from the park for snowshoeing.

Other 31:00 [3]
slept:9.5 shoes: Salomon XA Pro 3D Ultra

An experiment using trail running shoes with the snowshoes. Socks got wet, I wasn't surprised, so this is not a good combination. Will probably stick with the boots. Meandering route on the golf course. Walked and jogged (shuffled). Dressed as if running which was a good choice.

Weather:
Conditions: Fair
24°F (-4°C)
Humidity: 57 %
Wind Speed: SW 14 MPH
Barometer: 30.26" (1026.0 mb)
Dewpoint: 11°F (-12°C)
Wind Chill: 12°F (-11°C)

Thursday Feb 5, 2009 #

walking warm up/down (Treadmill) 8:00 [1]
shoes: Saucony pro grid guide

running (Treadmill) 30:00 [3]
shoes: Saucony pro grid guide

6.7 mph.

strength (Pt 1) 24 [1]

stretching warm up/down 11:00 [1]

Wednesday Feb 4, 2009 #

strength 27:00 [3]
slept:8.0

stretching warm up/down 11:00 [1]

Tuesday Feb 3, 2009 #

running (Outside) 30:19 [3]
shoes: Salomon XA Pro 3D Ultra

Around the golf course, then back and forth. A nice day. Spring is in the air.

C • Where are you? 4

walking warm up/down 11:00 [1]
shoes: Salomon XA Pro 3D Ultra

stretching warm up/down 11:00 [1]

Monday Feb 2, 2009 #

strength (Pt 1) 24:00 [3]

Time estimated.

stretching warm up/down 11:00 [1]

Sunday Feb 1, 2009 #

strength (Pt 2) 26:00 [3]

First thing in the AM.

walking warm up/down 8:36 [1]
shoes: Saucony pro grid guide

running 30:35 [3] 3.45 mi (8:52 / mi)
weight:156lbs shoes: Saucony pro grid guide

Temp 36°F (2°C)
Humidity: 73 %
Wind Speed: SW 24 G 28 MPH
Barometer: 29.78" (1009.2 mb)
Dewpoint: 28°F (-2°C)
Wind Chill: 24°F (-4°C)
Visibility: 10.00 mi.

stretching warm up/down 11:00 [1]

Note

An inexplicably nice day. Sunny. Unseasonably warm. Did my neighborhood run which has some nice aspects to it. One is there usually isn't much traffic. Another is that I get to run past a Frank Lloyd Wright house.

One thought I had was it might be interesting to keep a blog of what's involved in organizing a A-Meet.

Earlier B and I went to church for the second Sunday in a row.

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