Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dcady

In the 30 days ending Apr 30, 2012:

activity	#	time	miles		km		+m
running	9	6:04:20	13.52		21.75		107
Orienteering	5	5:04:23	14.77	(20:36)	23.78	(12:48)	459
strength	7	4:50:10
walking	17	4:49:46	4.16		6.69		37
bike	8	3:24:04
stretching	14	2:18:31
run/walk	11	46:58	1.63		2.62		13
Road Race	1	25:41	3.12	(8:14)	5.02	(5:07)	45
Total	32	27:43:53	37.2		59.87		661

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Monday Apr 30, 2012 #

bike 23:13 [2]

To and from the dentist. Look Ma, no cavities! An old filling has to be replaced. Love the free toothbrush, mini toothpaste tube, and mini floss.

Saturday Apr 28, 2012 #

9 AM

Orienteering 30:00 [2] *** 2.93 mi (10:14 / mi) +53m 9:42 / mi
shoes: VJ Falcons 08

Putting out SI controls for Henry's meet. Steve also helped. Went pretty quickly. Later had to run back into woods to switch a couple of stands that Steve reported had broken brackets. The gps plot also shows me setting up the finish chute as I had forgotten to stop the watch.

3 PM

Orienteering 19:00 [2] *** 0.54 mi (35:11 / mi) +18m 31:53 / mi
shoes: VJ Falcons 08

Picking up stands and controls. I'll have to admit I used the car. This time was the longest in the woods before returning to the car.

Friday Apr 27, 2012 #

11 AM

Orienteering 57:33 [2] ** 3.27 mi (17:37 / mi) +111m 15:56 / mi
shoes: VJ Falcons 08

Setting up stands in the park for the meet tomorrow. A little chillly at the beginning but activity warmed me up. Jackie, Henry, and Steve also there. All the vetting flags were still in place.

Thursday Apr 26, 2012 #

run/walk warm up/down 5:00 [2]

strength 40:00 [3]

stretching warm up/down 9:00 [1]

Tuesday Apr 24, 2012 #

6 PM

run/walk warm up/down 3:00 [2]
shoes: Asics 2160

running warm up/down 10:00 [3]
shoes: Asics 2160

running intervals 40:11 [4]
shoes: Asics 2160

Track practice at UB with Checkers. Ten x 300m at rep pace = 1:24. Paul P did a good job of keeping the pace for our group.

running warm up/down 7:00 [3]
shoes: Asics 2160

walking warm up/down 3:01 [1]

Monday Apr 23, 2012 #

run/walk warm up/down 5:00 [2]

strength 42:00 [3]

Had to skip stretching in order to get Adam at work. We are schlepping him around as his knee recovers.

Saturday Apr 21, 2012 #

run/walk warm up/down 5:07 [2]
shoes: Asics 2160

running 29:59 [3]
shoes: Asics 2160

walking warm up/down 7:02 [1]
shoes: Asics 2160

stretching warm up/down 9:00 [1]

Friday Apr 20, 2012 #

4 PM

bike 12:30 [2]

C • Snow 2

strength (YMCA) 41:28 [3]

stretching warm up/down 8:46 [1]

bike 14:47 [2]

Thursday Apr 19, 2012 #

bike 19:02 [2]

run/walk warm up/down 3:12 [2]
shoes: Asics 2160

running warm up/down 7:30 [3]
shoes: Asics 2160

running intervals 30:21 [4]
shoes: Asics 2160

Went over to the Buffalo State track since I missed the group practice on Tuesday. Rode bike to and from which was special. Did 4x400 at 1:53 with 400 m jog recovery in between. I hope this helps my orienteering.

walking warm up/down 3:01 [1]
shoes: Asics 2160

bike 15:14 [2]

stretching warm up/down 11:36 [1]

Wednesday Apr 18, 2012 #

bike 11:49 [2]

strength 39:53 [3]

stretching warm up/down 10:51 [1]

bike 15:59 [2]

Tuesday Apr 17, 2012 #

walking 28:00 [1]

Last day at the tax clinic for another year.

10 AM

run/walk warm up/down 3:05 [2] 0.25 mi (12:08 / mi) +3m 11:42 / mi
ahr:98 max:106 shoes: Asics 2160

running long 1:00:07 [3] 5.91 mi (10:10 / mi) +38m 9:58 / mi
ahr:137 max:150 shoes: Asics 2160

A rather pleasant one hour run over a variety of terrain. Tried to include running on the grass wherever that was an option. "Dreaming of sprints."

11 AM

walking warm up/down 3:27 [1] 0.19 mi (18:16 / mi) +1m 17:58 / mi
ahr:105 max:134 shoes: Asics 2160

stretching warm up/down 12:11 [1]

Monday Apr 16, 2012 #

walking 28:00 [1]

Sunday Apr 15, 2012 #

11 AM

walking 10:24 [1] 0.62 mi (16:48 / mi) +4m 16:28 / mi
ahr:97 max:109 shoes: Asics 2160

run/walk warm up/down 5:21 [2] 0.39 mi (13:35 / mi) +2m 13:22 / mi
ahr:118 max:138 shoes: Asics 2160

running warm up/down 5:23 [3] 0.6 mi (9:03 / mi) +3m 8:54 / mi
ahr:139 max:151 shoes: Asics 2160

run/walk warm up/down 3:45 [2] 0.34 mi (11:02 / mi) +7m 10:22 / mi
ahr:128 max:148 shoes: Asics 2160

Road Race race 25:41 [5] 3.12 mi (8:14 / mi) +45m 7:53 / mi
ahr:161 max:176 shoes: Asics 2160

Shoes for Shelter 5 K road race sponsored by Canisius College in Forest Lawn Cemetery. Did not see the deer this year. Warm and a little rainy at the start but no problem with that. Shorts and singlet for the first time this year. I was 8 seconds slower than two weeks ago but this is a much hillier course. 32 seconds behind 2nd place and way ahead of 4th place. This 3rd gets me a point in the Buffalo News Runner of the Year competition. Woo Hoo.

walking 6:57 [1] 0.32 mi (21:58 / mi) +2m 21:33 / mi
ahr:114 max:164 shoes: Asics 2160

1 PM

walking 12:14 [1] 0.62 mi (19:53 / mi) +8m 19:07 / mi
shoes: Asics 2160

Saturday Apr 14, 2012 #

walking 28:00 [1]

Friday Apr 13, 2012 #

11 AM

Orienteering 1:58:33 [2] 4.54 mi (26:07 / mi) +146m 23:44 / mi
ahr:116 max:162 shoes: VJ Falcons 10

Vetting Henry's controls for CRP map. Nice day to be in the woods.

1 PM

Orienteering 1:19:17 [2] 3.5 mi (22:39 / mi) +131m 20:18 / mi
ahr:130 max:160 shoes: VJ Falcons 10

Part two of vetting Henry's points.

Thursday Apr 12, 2012 #

5 PM

walking 33:44 [1] 2.12 mi (15:55 / mi) +16m 15:33 / mi
shoes: Asics 2160

Took a 2 mile jaunt around the zoo and back. Needed to get out of the house. Ran into Mike Riester and chatted for a couple of minutes.

Earlier today took Adam to doc for follow up after his surgery last Friday. Doc was happy. Adam not so much when he learned he'd have to wear the knee immobilizer for another 3 weeks until PT starts.

Wednesday Apr 11, 2012 #

bike 15:42 [2]

strength (YMCA) 40:00 [3]

stretching warm up/down 11:06 [1]

bike 15:22 [2]

Tuesday Apr 10, 2012 #

run/walk warm up/down 3:00 [2]
shoes: Asics 2160

running warm up/down 3:00 [3]
shoes: Asics 2160

running intervals 31:00 [4]
shoes: Asics 2160

4x400 and 4x200 at rep pace...for me, 1:53 and :56. No problems keeping up. Dicey weather held off.

running warm up/down 10:00 [3]
shoes: Asics 2160

walking warm up/down 3:00 [1]
shoes: Asics 2160

stretching warm up/down 4:00 [1]

Monday Apr 9, 2012 #

walking warm up/down 28:00 [1]

Saturday Apr 7, 2012 #

10 AM

run/walk warm up/down 3:04 [2] 0.25 mi (12:09 / mi)
ahr:92 max:100 shoes: Asics 2160

running 30:40 [3] 3.21 mi (9:33 / mi) +66m 8:59 / mi
ahr:132 max:146 shoes: Asics 2160

Picked a hilly route in the cemetery. A very nice day.

walking warm up/down 5:17 [1] 0.3 mi (17:34 / mi) +6m 16:33 / mi
ahr:102 max:133 shoes: Asics 2160

stretching warm up/down 11:52 [1]

Friday Apr 6, 2012 #

Note

No training today because today Adam had his knee surgery. We were at the surgery center from 10:45 until 4:30. He came through with flying colors. He has to wear a knee immobilizer until next Thursday when he has his follow up visit. We are icing 1/2 hour on and 1/2 off while he is awake. He is staying with us for a couple of days.

Ben flew in late last night from Brooklyn. He is here to support Adam and also to meet up with some friends and contacts.