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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dcady

In the 30 days ending Apr 30, 2011:

activity # timemileskm+m
  Orienteering6 9:23:04 3.11 5.0 17020 /25c80%
  strength7 6:03:07
  running6 5:17:49
  walking13 4:23:27
  stretching4 33:23
  Road Race1 25:38 3.1(8:16) 4.99(5:08) 60
  Total25 26:06:28 6.21 9.99 23020 /25c80%
averages - weight:168lbs

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Saturday Apr 30, 2011 #

Event: West Point A-meet
 

Orienteering race (Middle Distance) 42:51 [5] ***** 2.9 km (14:47 / km) +100m 12:36 / km
spiked:10/11c shoes: VJ Falcons 08

Was having a decent run until got confused going to 8 and went to 9 instead. Managed to correct but the damage had been done. In the process wasted a lot of time going down cliffs through laurel.

Orienteering race (Sprint Race) 24:15 [5] **** 2.1 km (11:33 / km) +70m 9:54 / km
spiked:10/14c shoes: VJ Falcons 08

This sprint course was mostly in the woods and so running was compromised. Managed to make a few big errors.

Middle Brown - Splits

Sprint O/Br/G - Splits

Friday Apr 29, 2011 #

Orienteering 1:35:00 [2]
shoes: VJ Falcons 08

A ramble on the Surebridge map with Patty and Walt. Meant to be training for the WP meet.

Wednesday Apr 27, 2011 #

strength 53:00 [3]

Skipped leg press as hamstring acted up after last evenings intervals preceded the day before by leg press. Live and learn.

Tuesday Apr 26, 2011 #

6 PM

running intervals 40:18 [4]
shoes: Asics 2150

At the other track on the UB campus. 10 x 300's each in 1:21. Did them in 1:18 typically. A bit too fast. Probably didn't take long enough on the recoveries. A lovely evening, 70 degrees.

walking warm up/down 6:00 [1]
shoes: Asics 2150

running warm up/down 17:00 [3]
shoes: Asics 2150

Monday Apr 25, 2011 #

strength 55:00 [3]

Sunday Apr 24, 2011 #

walking warm up/down 7:28 [1]
shoes: Asics 2150

running 30:25 [3]
shoes: Asics 2150

On the cinder path in the park. Out CCW and back CW.

stretching warm up/down 9:00 [1]

Saturday Apr 23, 2011 #

walking 27:46 [1]
shoes: Asics 2150

No time to go running but a brisk walk around the neighborhood and through the park seemed doable. Later on in the evening went to see a production of "The Last Days of Judas Iscariot". I thought it was great.

Thursday Apr 21, 2011 #

11 AM

walking warm up/down 12:20 [1]
shoes: Asics 2150

running long 1:13:07 [3]
shoes: Asics 2150

A cruise around the nice neighborhoods of North Buffalo and lots of nice big houses. Saw an old ford truck and at that point wished I had taken the camera along.

stretching warm up/down 9:23 [1]

Wednesday Apr 20, 2011 #

walking 28:00 [1]
shoes: Salomon XA Pro 3D Ultra

Rainy going, windy returning. Last day of doing taxes. Yeah.

Tuesday Apr 19, 2011 #

6 PM

running intervals 27:34 [4]
shoes: Asics 2150

Track practice on a cold windy and wet evening. Mercifully quick. Only 6 x 400.

running warm up/down 20:00 [3]
shoes: Asics 2150

walking warm up/down 6:00 [1]
shoes: Asics 2150

Monday Apr 18, 2011 #

walking 28:00 [1]

Deadline day at the tax office. Marathon session. Walking to and from.

Saturday Apr 16, 2011 #

Orienteering 1:03:00 [2]
shoes: VJ Falcons 08

38 minutes of putting out controls in the early morning and then another 25 minutes of picking them up in the afternoon at the BFLO event at Emery Park which was poorly attending due to cold, rain, and high winds. Those who showed up had a good time.

Friday Apr 15, 2011 #

10 AM

Orienteering 48:18 [2]
shoes: VJ Falcons 08

Putting out stakes for tomorrow's o event at Emery with Henry. Passed an estate sale at an interesting looking house near the entrance to the park. Not intrigued enough to stop. Now is the time to get rid of stuff - not add to it.
3 PM

strength 55:00 [3]

Thursday Apr 14, 2011 #

walking 28:00 [1]

Wednesday Apr 13, 2011 #

strength 10:08 [3]

Not enough time to go to gym today.

walking 28:00 [1]

Tuesday Apr 12, 2011 #

Orienteering 3:01:17 [2]
shoes: VJ Falcons 08

Putting up half the map hike marker in CRP. Running when possible. Stop and start a lot. Saw nice waterfalls and snakes. Will post videos soon.

Monday Apr 11, 2011 #

strength 1:09:00 [3]

Sunday Apr 10, 2011 #

Road Race race 25:38 [5] 3.1 mi (8:16 / mi) +60m 7:48 / mi
shoes: Asics 2150

Shoes for the Shelter 5k. A little disappointed in my time but there were 3 bad hills. Actually the time is pretty consistent with my fitness and the training group I am in with the running club. Went with Andrea and Scott. Scott was the photographer. I'll post some video of me if Scott sends it and if I can figure out how to do it. There was a deer that was running along side the pack in the cemetery. Very spooky. Splits were 7:45 and 8:24. Time was good enough for third place in my age group. The field was pretty spread out but second place at 23:57 is within sight for later in the summer.


Some of the crowd at the post race party.


They had a band. (The lead singer is also a runner.)

Friday Apr 8, 2011 #

strength 1:03:42 [3]

Thursday Apr 7, 2011 #

walking warm up/down 20:28 [1]
shoes: Asics 2150

Mis-estimated how far I would get in 63 minutes so had to do some extra walking at the end.

running long 1:05:04 [3]
shoes: Asics 2150

A loop in the city, west side and east side. Lots too look at. Didn't start taking pictures until halfway through and then had to skip lots of opportunities in order to keep moving. Sunny, beautiful day.

Something old, something new


Abandoned wading pool


Science magnet school


Gate behind science museum

stretching warm up/down 8:00 [1]

Wednesday Apr 6, 2011 #

walking 28:00 [1]
shoes: Salomon XA Pro 3D Ultra

To/from tax office.

Tuesday Apr 5, 2011 #

walking 12:37 [1]
shoes: Salomon XA Pro 3D Ultra

From the car repair shop to the subway station.

walking 13:30 [1]
shoes: Salomon XA Pro 3D Ultra

Back to get the car in the afternoon.

walking warm up/down 6:01 [1]
shoes: Asics 2150

Warm up and cool down at track.

running 8:12 [3]
shoes: Asics 2150

Warm up and cool down jog at the track.

running intervals 36:09 [3]
shoes: Asics 2150

First day of track practice at the UB stadium - an impressive place to run. Chilly and windy. Ran with Michelle, Mike and Doug. Did 12 x 200's at :54. A nice workout to start the season.

Monday Apr 4, 2011 #

12 PM

strength 57:17 [3]
weight:168lbs

At the Y. Time includes 5 min of aerobic warm-up and a short amount of stretching afterwards. This is probably how long it is going to take me. Weight is on the balance beam scale in the weight room. Can I assume it is accurate? Do I care? Weight was with clothes on.

Friday Apr 1, 2011 #

10 AM

walking warm up/down 11:17 [1]
shoes: VJ Falcons 08

Orienteering 1:48:23 [2]
shoes: VJ Falcons 08

Vetting control locations for Henry's Emery Park meet. Lots of stop and start and some note taking. Weather was marginal but tolerable. I was surprised at the amount of snow in some parts of the park. Overall, terrain was very wet.

stretching warm up/down 7:00 [1]

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