Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dcady

In the 30 days ending Jun 30, 2009:

activity

time

miles

running

7:27:25

strength

4:18:16

bike

2:57:25

walking

2:40:53

stretching

2:32:00

Orienteering

1:04:36

Total

21:00:35

averages - weight:152lbs

1:46

0:00

» now

Tuesday Jun 30, 2009 #

stretching warm up/down 12:00 [1]

walking warm up/down 9:26 [1]

running 32:35 [3]
shoes: Saucony pro grid guide

Back in Buffalo. From Woodward and Florence into the park around CCW to the parking island then back CW and ending at Florence and Crescent.

Monday Jun 29, 2009 #

running 30:16 [3]
shoes: Saucony pro grid guide

In Albany with Ben. A lovely route down through the city to the Hudson River and then north along the river to the out and back turnaround point. The hill back up through the city was a real test - 3:46 of serious climb.

walking warm up/down 13:22 [1]

stretching warm up/down 12:00 [1]

Sunday Jun 28, 2009 #

Note

Gotta give myself some credit for exercise this day as Ben and I loaded the rental truck with the contents of the apartment in Albany that he was vacating. Fortunately he lived on the first floor so it was an easy out the front door and down the front steps to the truck.

Saturday Jun 27, 2009 #

bike 42:00 [2]

To the boat to do some waxing and home again.

Friday Jun 26, 2009 #

strength 43:00 [3]

Thursday Jun 25, 2009 #

walking warm up/down 10:21 [1]

running 32:43 [3]
shoes: Saucony pro grid guide

74 deg, 71% rel. humidity. Felt good though. CCW around the park on the road then around the traffic island and back CW. Started after walking 5 min and ended at Florence and Crescent.

stretching warm up/down 12:00 [1]

Wednesday Jun 24, 2009 #

bike 1:02:25 [2]

Various errands around town. To the train station, boat, bank, and back.

Tuesday Jun 23, 2009 #

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

In the park on the path with loops on the grass.

walking warm up/down 8:18 [1]

strength 23:08 [3]

After running because I skipped yesterday. Went OK. Somewhat abbreviated.

bike 45:00 [2]

Only 21 minutes down to the boat, but 24 back because of stopping to watch a huge freighter get towed out the Buffalo River by a small tug, the "Washington". One of these days I'll have my camera along.

Sunday Jun 21, 2009 #

stretching warm up/down 12:00 [1]

walking warm up/down 8:04 [1]

running 35:29 [3]
shoes: Saucony pro grid guide

A couple of loops on grassy areas outside the golf course. Scoped out locations for a later picnic. Nice run all on grass.

Saturday Jun 20, 2009 #

strength 46:00 [3]

Friday Jun 19, 2009 #

running hills 29:28 [4]
shoes: Saucony pro grid guide

Hills in the cemetery. 11 min warmup jog, 1:20 hill with 2:30 recovery 4 times, 4.5 min cool down jog.

walking warm up/down 7:10 [1]

stretching warm up/down 12:00 [1]

Wednesday Jun 17, 2009 #

stretching warm up/down 12:00 [1]

walking warm up/down 9:25 [1]

running 36:27 [3]
shoes: Saucony pro grid guide

Twice around the golf course, CCW. First on the path, second on the grass. Ran part of the way home to substitute running time for walking time. Went first thing in the morning which I haven't done in a long time. Felt like more of a shuffle for a while but good to get out before the rain and hot weather.

bike 28:00 [3]

To the post office and to drop off regatta loose leaf.

Tuesday Jun 16, 2009 #

strength 9:50 [3]

Two brief sessions after each lap of the park at the exercise court near the basketball courts. Only essential exercises.

running 32:43 [3]
shoes: Saucony pro grid guide

Around the park in the early evening. Lots to look at. Stopped at the end of each lap to do pushups, etc.

walking warm up/down 17:22 [1]

stretching warm up/down 12:00 [1]

Sunday Jun 14, 2009 #

strength 44:00 [3]

Saturday Jun 13, 2009 #

Orienteering race 1:04:36 [5]
shoes: VJ Falcons 08

BFLO score-O event at Emery Park. 90 minute limit but I got all controls in less time. Finished third to two Lyons's. Nice running in the woods. Felt a little fatigued going up hills toward end and had to walk/run.

Friday Jun 12, 2009 #

strength 47:00 [3]
weight:152lbs

Did this at 6 PM. Barbara is at her volunteer gig so dinner is late tonight. This was a good time to work out.

Thursday Jun 11, 2009 #

running 31:19 [3]
shoes: Saucony pro grid guide

On pavement, over to lake, around CW, up and down stairs, took the hill by David.

walking warm up/down 14:00 [1]

stretching warm up/down 8:00 [1]

Wednesday Jun 10, 2009 #

stretching warm up/down 12:00 [1]

walking warm up/down 14:00 [1]

running 30:04 [3]
shoes: Saucony pro grid guide

Tuesday Jun 9, 2009 #

Note

Took a little drive in the countryside to return CNYO's stands and controls to Mark Dominie. Purposely avoided the Thruway and expressways. Saw lots of rural scenery and picturesque little towns. Stopped at Long Point winery on the eastern shore of Cayuga lake for a little tasting and purchasing. Had lunch in Cortland before driving up Mark's steep dirt road to deliver the equipment. Came back on the southern side of the finger lakes through Ithaca, Watkins Glen, and Bath. A lovely trip.

C • A visit to the country... 2

Monday Jun 8, 2009 #

strength 4:18 [3]

At the exercise court in the park. Pitiful pullups. 10x of 4 basic exercises.

running 31:05 [3]
shoes: Saucony pro grid guide

Twice around the park, ending at the exercise court.

walking warm up/down 16:30 [1]

To and from the park.

stretching warm up/down 12:00 [1]

In the park looking across the meadow. Not many people because of the rain that had just ended.

Saturday Jun 6, 2009 #

strength 41:00 [3]

Friday Jun 5, 2009 #

Note

4.4 miles biking to and from hardware store. Forgot to keep track of time. First time on the bike this year. Seems to be working well.

stretching warm up/down 12:00 [1]

walking warm up/down 9:55 [1]

running 32:00 [3]
shoes: Saucony pro grid guide

Around the lake from home. Corp challenge tents all gone. Female winner was on Ben's XC team at UB.

Thursday Jun 4, 2009 #

running 33:28 [3]
shoes: Saucony pro grid guide

Ran a couple of laps of the park. Noticed set up for Corporate Challenge. Lots of tents, caterers, and activity. Now in my past.

walking warm up/down 14:00 [1]

stretching warm up/down 12:00 [1]

Monday Jun 1, 2009 #

walking warm up/down 9:00 [1]

stretching warm up/down 12:00 [1]

running 29:48 [3]
(injured) shoes: Saucony pro grid guide

A couple of loops in the cemetery. Some problem with my lower back which began a few days ago but didn't go away like I thought it would. Was hard to run at first but then seemed OK. Getting out of the car is the worst. Weeding the cracks in the driveway this AM probably didn't help.

« Earlier | Later »