Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dcady

In the 30 days ending Apr 30, 2018:

activity

time

miles

mapping

13:15:00

running

8:33:32

51.0

(10:04)

82.08

(6:15)

254

strength

4:50:00

stretching

2:20:00

Orienteering

2:12:02

7.71

(17:08)

12.4

(10:39)

166

13 /

15c

86%

bike

1:34:50

walking

38:13

2.07

(18:27)

3.33

(11:28)

Total

33:23:37

60.78

97.81

433

13 /

15c

86%

[1-5]

31:31:24

averages - weight:159.2lbs

6:44

0:00

» now

Monday Apr 30, 2018 #

11 AM

mapping 1:03:00 [1]

Minor map corrections to the Delaware Park map for Sunday's event. Time includes riding there and back on my bike which was the only real physical part.

5 PM

strength 30:00 [3]

No time to go to gym so used dumbbells at home.

6 PM

stretching warm up/down 16:00 [1]

Sunday Apr 29, 2018 #

4 PM

running 30:20 [3] 3.27 mi (9:17 / mi)
shoes: Asics GT2000 6

We are feeding the cat of a friend while he is away. This was a run from our house to his house.

running 29:00 [3] 2.99 mi (9:42 / mi) +24m 9:28 / mi
shoes: Asics GT2000 6

Run back. Found a somewhat shorter route.

Saturday Apr 28, 2018 #

Note

Spent off and on watching Tiomila on my phone and tablet. Liked the coverage. Thought Boris and Graham did a great job. Well worth the $17.

Friday Apr 27, 2018 #

bike 53:20 [3]

To go feed the cat. Then to the park to map. Then home.

4 PM

stretching warm up/down 16:00 [0]

Thursday Apr 26, 2018 #

9 AM

Orienteering 1:07:38 [3] 4.6 mi (14:43 / mi) +38m 14:20 / mi
shoes: Asics GT2000 6

Checking the course for the event on May 6.

11 AM

stretching 16:00 [0]

Wednesday Apr 25, 2018 #

stretching warm up/down 16:00 [0]
weight:157lbs (rest day)

This was supposed to be a gym day but with the time it takes to feed a friend's cat plus planning for our event on May 6, there just wasn't the 2 hours it takes to go and work out on the machines.

Tuesday Apr 24, 2018 #

9 AM

mapping 6:44:00 [1]
weight:157lbs

Hunters Creek Park. Started drizzling in the afternoon but I just kept going. Felt like I got a lot done.

Monday Apr 23, 2018 #

stretching warm up/down 16:00 [0]

12 PM

bike 41:30 [3]

First bike outing. 70 degrees! Ran an errand to the sailing supply store.

Sunday Apr 22, 2018 #

Event: ROC - Mendon Ponds Park

12 PM

Orienteering race 1:01:29 [5] *** 3.05 mi (20:10 / mi) +125m 17:53 / mi
spiked:13/15c shoes: VJ Falcon

Mendon Ponds local meet by ROC. Really nice weather. Ran into fellow BFLOers Jackie, Peter, and Lina (even though she joined ROC). First event of the year and I knew I would forget something and sure enough I did: a sweat band. Had to improvise with gauze from the first aid kit. Worked really well - better than the real sweat bands.

Some confusion about where the finish control was located It wasn't where the map showed it. That accounts for the difference in time between the splits and the GPS.

Probably should have run Red - it was only 1/2 K longer than Green.

Stopped off to visit Ann in Avon afterwards. (Sister)

C • ROC 2

Green - Splits

Friday Apr 20, 2018 #

5 PM

running hills 58:55 [4] 5.52 mi (10:41 / mi) +47m 10:24 / mi
weight:160lbs shoes: Asics GT2000 6

Another one of the rolling hills run. Quite nice course in a familiar park. Spent the AM at the boat.

6 PM

stretching warm up/down (After run.) 15:00 [0]

Thursday Apr 19, 2018 #

9 AM

stretching warm up/down 15:00 [0]

11 AM

strength (Gym) 1:05:00 [3]

The usual. Some were harder than others. B went too. Afterwards lunch at a new restaurant halfway home.

Tuesday Apr 17, 2018 #

10 AM

stretching 15:00 [1]
weight:161lbs

5 PM

running intervals 59:16 [4] 6.33 mi (9:22 / mi) +47m 9:09 / mi
weight:161lbs shoes: Asics GT2000 6

Couldn't quite manage the assignment which was 5-6 x 1000m at 4:58/min. Did 2 1000s then had to shorten the speed part.

Monday Apr 16, 2018 #

6 PM

strength 1:05:00 [3]

The usual workout. Not much to report except the weather outside was dreadful. Thank goodness for the underground trolley.

Sunday Apr 15, 2018 #

11 AM

running long (Treadmill) 58:03 [3] 5.4 mi (10:45 / mi)
shoes: Asics GT2000 6

Opted for the treadmill due to icy conditions outside. I was signed up for a 5 K race today but it was cancelled due to the weather. Watched first episode of "Seven Seconds" on Netflix.

Saturday Apr 14, 2018 #

12 PM

Note

Buffalo Orienteering Club annual meeting today at Emery Park. Barbara made a Brussels sprout slaw salad for me to take to the pot luck. A good meeting. Rob did a great job as MC. Jackie organized a Map Adventure type activity in the park. The weather was good as the ice storm hadn't started yet. Attendance was good, 30 people approx.

Friday Apr 13, 2018 #

5 PM

walking 38:13 [2] 2.07 mi (18:27 / mi) +13m 18:06 / mi
shoes: Asics GT2000 6

Should have gone to the gym but events conspired against me. Went for a short walk around the neighborhood so as not to waste the entire day exercise-wise. Checked out other people's porches as we have to decide what style we want to have on our skirting.

Thursday Apr 12, 2018 #

5 PM

running tempo 41:42 [4] 4.35 mi (9:36 / mi) +20m 9:28 / mi
weight:159lbs shoes: Asics GT2000 6

Tempo run in the park. 3 x 1200 m at 5:25/km. 1 min rest in between. Rain had cleared up by the time I went out.

Spring might be here. No hat, no jacket, no gloves, and shorts:

Untitled

Curried (left over) turkey for dinner afterwards.

Wednesday Apr 11, 2018 #

10 AM

mapping 5:28:00 [1]
weight:159lbs

Hunters Creek Park. Working on trails and point features. A little vegetation.

3 PM

Orienteering 2:55 [0] 0.06 mi (49:25 / mi) +3m 42:40 / mi

C • Okay, I'll bite 2

Tuesday Apr 10, 2018 #

6 PM

running intervals 57:33 [4] 5.66 mi (10:10 / mi) +5m 10:08 / mi
weight:160lbs shoes: Asics GT2000 6

Arrived late but did the workout. The assignment was 6-7 600s. I did 6. We were at the bike path (not the track) which I don't prefer. It's closer to home though. Spent the AM at the boat cleaning the topsides and installing new spreader boots.

Sunday Apr 8, 2018 #

9 AM

stretching warm up/down 15:00 [3]

10 AM

running long 46:25 [3] 4.6 mi (10:05 / mi) +20m 9:57 / mi
shoes: Asics GT2000 6

Friday Apr 6, 2018 #

11 AM

strength 1:05:00 [3]

The usual.

Thursday Apr 5, 2018 #

3 PM

running hills 37:37 3.26 mi (11:32 / mi) +73m 10:47 / mi
ahr:141 max:178 weight:159lbs shoes: Asics GT2000 6

Coach Vicki said I didn't have to do hill repeats but it would be nice to have one run a week that featured rolling hills. This is that.

Wednesday Apr 4, 2018 #

Note
(rest day)

Generally I can get 2 rest days per week unless I go mapping. In the AM shopped at Wegman's and then helped out unloading a truck at the food pantry where B volunteers every Wednesday.

Tuesday Apr 3, 2018 #

6 PM

running intervals 47:20 4.8 mi (9:52 / mi)
ahr:144 max:188 weight:159lbs shoes: Asics GT2000 6

First track workout of the season. 5 x 800 m at INT pace (4:58/km). Cold and light rain but not too unpleasant.

Monday Apr 2, 2018 #

10 AM

strength 1:05:00 [3]

Have been going to the gym on a regular basis but haven't been logging it. Decided to start logging it even though it is pretty much the same thing every time unless a machine is broken.

Sunday Apr 1, 2018 #

10 AM

running long 47:21 4.82 mi (9:49 / mi) +18m 9:43 / mi
ahr:140 max:163 shoes: Asics GT2000 6

Exhibited a little "runner rage" on this run. I came to an intersection and a car appeared to be turning right on red without stopping first so I slammed the palm of my hand down on his trunk lid. It made a very loud and satisfying sound. The driver then doubled back - he must have made a U-turn in the middle of Main Street - parked his car, got out and ran up and started yelling at me. He claimed he had a green arrow while I claimed he was turning on a red light. He was very upset. I kept running so he soon lost interest in continuing the "discussion". On the way back (it was an out and back run) I checked and sure enough, there was a green arrow at the intersection - quite unusual to have a green arrow for a right turn. So he was right and I was wrong. So here in front of all of AP I hereby register my apology.

C • Apology 1

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