Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dcady

In the 30 days ending Apr 30, 2006:

	activity	#	time	miles	km	+m
	running	12	5:08:00	2.3	3.7
	Orienteering	5	3:44:20	7.52	12.1	430	29 /	39c	74%
	walking	13	2:15:00
	strength	6	1:49:00
	stretching	17	1:36:00
	trail running	1	30:00
	run/walk	3	17:00
	Total	24	15:19:20	9.82	15.8	430	29 /	39c	74%
averages - sleep:8.2 weight:162lbs

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Sunday Apr 30, 2006 #

trail running 30:00 [2]
shoes: Asics GT2100

On the trails at Tifft Farm, a nature preserve reclaimed from industrial property in the city. Nice post industrial apocalyptic scenery. Mostly flat except for a few awesome landfill hills. Can't wait to do hill training here. One of their rules is "stay on trails". What's up with that?

Saturday Apr 29, 2006 #

Orienteering 45:00 [2] **
slept:7.25 shoes: Asics GT2100

Putting out controls for a score-O and checking a white course in Chestnut Ridge Park. Three segments totalling 45 minutes. Lots of stopping and thinking.

Thursday Apr 27, 2006 #

walking warm up/down 10:00 [1]
shoes: Asics GT2100

To/from park.

running 22:00 [2]
shoes: Asics GT2100

In AM had to take car to shop. Had too big of a lunch and then cake at 3:30. Felt tired almost all day. Came home and took an hour nap and then went for a run just before sunset. Good choice. B's off to NYC tomorrow.

stretching 6:00 [1]

Wednesday Apr 26, 2006 #

strength (calesthenics) 15:00 [3]

stretching 5:00 [1]

Tuesday Apr 25, 2006 #

Orienteering 24:00 [3] **
shoes: VJ Falcons

Picked up 3 controls after our novice training and then ran some extra in the woods to fill out the time. Was getting dark but not a problem. Lots of effort to run in the woods and even on the soft grass but was able to do it. Mercifully ended the run before having to run up the sled hill at the Casino.

walking warm up/down 5:00 [1]
shoes: VJ Falcons

All warm down, no warm up. Walked up the hill to the parking lot. Met Gary Maslanka and chatted for a few minutes then finished walking.

Monday Apr 24, 2006 #

strength (calesthenics) 15:00 [3]

Not a lot of sleep last night. B came home 45 minutes after I had gone to bed and announced the bad news: we had to take the rental car back to the airport. Oh well. At least that left this AM open for pushups and crunches. Listening to the Concert for Bangladesh and Judy Collins(!).

stretching 5:00 [1]

Sunday Apr 23, 2006 #

walking warm up/down 10:00 [1]
shoes: Asics GT2100

running 30:00 [2]
slept:8.5 shoes: Asics GT2100

Appear to have beat the cold. Nice run - one lap around park on cinder path, then a loop in the neighborhood. Frank Lloyd Wright's Martin House Complex is coming along nicely. The plastic is off the pergola.

stretching 6:00 [1]

Saturday Apr 22, 2006 #

walking warm up/down 10:00 [1]
shoes: Asics GT2100

To/from the park.

running 39:00 [2]
shoes: Asics GT2100

Wasn't sure I'd go today but my immune system seems to be working and I had no fever or other severe symptoms so decided to give it a try. Had a nice jog in both sides of Delaware Park. Found a nice monument to the Pan American Exposition of 1901 that I had never seen before. Thought some more about how this park would be a good venue for Sprint. Tried to figure out how to deal with the cars. Was supposed to be showery but stayed dry during my run.

run/walk 4:00 [1]
shoes: Asics GT2100

Additional time to get back home.

Friday Apr 21, 2006 #

Note
(sick) (rest day)

Supposed to do calesthenics today but in the AM had to take B to airport to pick up a rental car for her and her sister's trip to Connecticut. In the afternoon felt a cold coming on so decided a nap in the evening was the best course of action. Later on went out to hear Rich's band at a dive in the University District. They are pretty good! Afterwards checked out the orienteering magazine on expressen tv. I guess I gotta learn Swedish.

Thursday Apr 20, 2006 #

walking warm up/down 10:00 [1]
shoes: VJ Falcons

Clicking along the sidewalks to and from the park.

running 22:00 [2]
slept:8.0 shoes: VJ Falcons

Clockwise around the park inside the path. Finished with 3 gentle hills up 50 seconds and down. The dawn of a beautiful day. Thinking about cross country running and orienteering. O shoes felt good again - will probably save them for competitions from now on.

stretching 6:00 [1]

Wednesday Apr 19, 2006 #

strength (calesthenics) 15:00 [3]
slept:7.7

Simple workout, more of a placeholder for when elbow gets better. Pushups don't seem to bother it. Listening to The Concert for Bangladesh on vinyl.

stretching 6:00 [1]

walking 20:00 [2]

Walked over at lunch time to check out boat slip. It's in a nice location.

Tuesday Apr 18, 2006 #

Orienteering 16:00 [4] **
shoes: VJ Falcons

Picking up controls after club training in CRP. Had a map but it was getting dark so I couldn't see it. Had to depend on memory (in reverse) and knowledge of park. Moved well. Previously had walked a group around on a white course. Big turnout for the training.

Monday Apr 17, 2006 #

strength 20:00 [3]
slept:8.0

Still doing calesthenics, probably for one more week. Elbow getting better. Didn't bother me waxing the boat.

stretching 6:00 [1]

Sunday Apr 16, 2006 #

walking warm up/down 10:00 [1]
shoes: Asics GT2100

running 32:00 [2] *
slept:9.0 shoes: Asics GT2100

Ran on the cemetery roads on their map with the thumb compass. Oriented map by terrain at every junction of which there were a lot. Had some insights on how to hold the map in relation to my thumb and the black line on the compass. A very pretty morning.

run/walk 3:00 [1]
shoes: Asics GT2100

Additional time because misunderestimated the "finish line" after the workout.

stretching 6:00 [1]

Saturday Apr 15, 2006 #

walking warm up/down 10:00 [1]
shoes: Asics GT2100

running (LSD) 35:00 [2]
slept:9.1 shoes: Asics GT2100

Short way past the golf course, looped in front of the Historical Society, over the pedestrian bridge, around the lake with a detour around the soccer field, back past the golf course on the short side. Nice run.

stretching 6:00 [1]

Friday Apr 14, 2006 #

strength 20:00 [3]
slept:7.9

Not so much "weights" as calesthenics. Light workout due to elbow still sore. 130 crunches.

stretching 5:00 [1]

Thursday Apr 13, 2006 #

running 20:00 [2]
shoes: VJ Falcons

Ran one counter clockwise loop on the grass at Delaware Park and then gentle hills to fill out the time. Wore Falcons for first time to see if they rubbed anywhere. Felt pretty good for the 20 minutes I was out.

walking warm up/down 10:00 [1]
shoes: VJ Falcons

To/from park. Falcons were wierd on the sidewalk. Stuck to people's lawns.

C • Sticking it to the lawn! 2

stretching 6:00 [1]

Wednesday Apr 12, 2006 #

strength 24:00 [3]

Sore elbow so decided to do a light workout, mostly with crunches and similar non-arm stuff.

stretching 3:00 [1]

Tuesday Apr 11, 2006 #

running 20:00 [2]
slept:8.0 shoes: Asics GT2100

Early AM jog around the park at sunrise and back through the neighborhood. Just what I needed to unwind from the weekend. Leg still a little sore but no problem. 40 degrees, calm.

walking warm up/down 10:00 [1]
shoes: Asics GT2100

stretching 6:00 [1]

Monday Apr 10, 2006 #

Note
(rest day)

Drove back to Buffalo after spending the night in Ben's apartment in NYC. What a noisy neighborhood! Found a great parking place right on the corner of 6th Avenue and 4th Street. Unfortunately had to leave by 8 AM or risk the wrath of the street cleaning police. Dinner Sunday night at Le Figaro Cafe on the corner of Bleeker and Macdougal. Nice unpretentious untouristy place.

Sunday Apr 9, 2006 #

Orienteering race 1:07:56 [4] *** 6.35 km (10:42 / km) +220m 9:07 / km
spiked:11/14c shoes: Jalas O shoes

A little sore from the day before but didn't expect that to bother me once I got moving. Loved the open woods at the begining and then again later on. Slow going in some of the rocky parts and the mountain laurel parts but overall much faster pace than yesterday. A couple of minor bobbles but again no big mistakes. Managed to overcome deficit to Bob Bullions from day 1 and beat him by a couple of minutes.

Green X 2 - Splits

Saturday Apr 8, 2006 #

Event: NEOC Spring Rock Festival and Intercollegiates

Orienteering race 50:58 [4] **** 3.59 km (14:12 / km) +105m 12:23 / km
spiked:11/16c shoes: Jalas O shoes

Spring Rock Festival. Day 1 Green X course."Short". Weather was chilly but no rain. Since it was my first meet in a long time decided to play it safe and slow for the most part. Probably spent more time than necessary stopped and looking at the map but was afraid of taking chances and risking a big mistake. The plan worked and I was happy with my result even though it was slower than one might wish. No bad physical consequences and could still run at end.

Orienteering race 20:26 [4] *** 2.16 km (9:28 / km) +105m 7:37 / km
spiked:7/9c shoes: Jalas O shoes

Leg C of the sprint relay, run as the first leg. The hordes had pretty much scattered by the second control. Map scale of 1:5000 had me overrun one of the controls near the end (#8). Had to walk up the hills but that didn't surprise me. Followed Mark Dominie to #4 and then didn't see him again until #8 when he appeared behind me. Managed a decent sprint to the finish.

Green X - Splits

Friday Apr 7, 2006 #

Note
(rest day)

Travel day to NEOC meet. Got to New Paltz about 4:30. Met Ben at the train station in Poughkeepsie at 6:45. Got to the motel in Sturbridge about 10 PM. Long day but great to see the guys again.

Thursday Apr 6, 2006 #

walking warm up/down 10:00 [1]
shoes: Asics GT2100

To the park for a warm up and through the neighborhood for a cool down.

running 20:00 [2]
shoes: Asics GT2100

Evening tune up for Saturday O-meet. Jogged around the ring road once counterclockwise and then back through the neighborhood. 47 degrees and 10 mph. Bright sunshine.

stretching 6:00 [1]

Wednesday Apr 5, 2006 #

Note
(rest day)

Again, no weights today in preparation for the weekend. Just as well since my right arm is still a little sore from something last week. Bad technique? Read a book instead. Got a couple of more pages along in "John Adams".

Tuesday Apr 4, 2006 #

run/walk warm up/down (treadmill) 10:00 [1]
shoes: Asics GT2100

The treadmill has a pretty aggressive warm up warm down cycle.

running (treadmill) 20:00 [2] 2.3 mi (8:42 / mi)
slept:7.5 shoes: Asics GT2100

Not enough sleep last night. Ran on treadmill this evening because it was really sloppy outside - cold, windy, snow, you get the picture. Listening to NPR.

stretching 6:00 [1]

Monday Apr 3, 2006 #

Note
slept:8.0 (rest day)

No lifting weights today. Gotta rest up for the meet this weekend. Yea! Took the little dog for a walk instead. Yea!

Sunday Apr 2, 2006 #

walking warm up/down 10:00 [1]
shoes: Asics GT2100

running 20:00 [2]
slept:8.75 shoes: Asics GT2100

Ran one loop of park on road. Nice to see all the people. Sunny day.

stretching 6:00 [1]

Saturday Apr 1, 2006 #

walking warm up/down 10:00 [1]
shoes: Jalas O shoes

walking to and from park.

running 28:00 [2]
slept:8.75 weight:162lbs shoes: Jalas O shoes

Ran on grass in park. 44 degrees, winds 21 mph. Expected rain but it didn't happen so I was pleased. Odd that weight should be up so much over last month. Dealing with a minor blister on one toe. Only needs to be taped before running. Last jog in o-shoes before Intercollegiates.

stretching 6:00 [1]

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