Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dcady

In the 31 days ending May 31, 2010:

activity	#	time	miles		km		+m
running	11	9:46:44	12.09		19.46
Orienteering	5	6:36:31	6.03		9.7		335	11c
strength	15	4:10:31
walking	12	3:54:00
stretching	10	2:00:00
Road Race	2	49:51	6.21	(8:01)	10.0	(4:59)
Total	32	27:17:37	24.33		39.16		335	11c

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Monday May 31, 2010 #

Orienteering 3:01:00 [2] **
shoes: VJ Falcons 08

Running/walking around in SBP vetting ribbons for Henry's meet on the 13th. Did a little switching around here and there. Not done yet.

7 AM

strength 10:00 [3]

Sunday May 30, 2010 #

9 AM

Note

Helped out at the Checkers water stop at the Buffalo Marathon. We were at the 19 mile point. It was hot and I was happy to be handing out water. Worked from about 8:30 until 11:00.

Saturday May 29, 2010 #

Note

Went canoeing down the Oak Orchard River for about 2.5 hours. Barbara and I were in one canoe and Ben and Amanda in the other. Had an early dinner in Medina.

Friday May 28, 2010 #

8 AM

strength 10:00 [3]

5 PM

strength 19:50 [3]

Thursday May 27, 2010 #

11 AM

running long 1:30:01 [3]
shoes: Asics GT 2140

Through the cemetery, down Delaware to the Erie Basin Marina where I was going to run up the observation tower but didn't because it was shut for maintenance. Past the Erie Canal Harbor, around HSBC Arena, up the pedestrian mall to Theatre Station where I looped around to pad the time. And then took the subway home.

walking warm up/down 12:44 [1]
shoes: Asics GT 2140

Walking time includes before, after, and after the train ride.

stretching warm up/down 12:00 [1]

Tuesday May 25, 2010 #

7 AM

strength 10:00 [3]

6 PM

running intervals 33:04 [4]
shoes: Asics GT 2140

Track workout with Checkers. It was hot out. We were to do 1x200, 2x600, 2x400, and 2x200. My targets were :53, 1:46, and 2:39. I had a little trouble hitting targets. What I did was:
200's- :52, :55, :49 (target :53)
400's- 1:48, 1:51 (target 1:46)
600's- 2:47, 2:41 (target 2:39)
Time includes a jog cool down of 5:04.

walking warm up/down 2:39 [1]
shoes: Asics GT 2140

running warm up/down 6:00 [3]
shoes: Asics GT 2140

stretching warm up/down 12:00 [1]

Monday May 24, 2010 #

Note

Today we travel home to Buffalo so not much chance for more exercise.

8 AM

strength 10:22 [3]

Sunday May 23, 2010 #

9 AM

strength 10:00 [3]

walking 45:01 [1]
shoes: Asics GT 2140

Saturday May 22, 2010 #

9 AM

Road Race race 24:13 [5] 5.0 km (4:51 / km)
shoes: Asics GT 2140

A 5k race to benefit the turtles that try to cross Route 1 to lay their eggs. I'm not kidding. An interesting course with 4 loops on a variety of surfaces but mostly pavement. Very flat. At Delaware Seashore State Park south of Dewey Beach. Fortunately it was overcast, otherwise it might have been beastly hot. Ben was there too which was a lot of fun. He finished 2nd overall and first in 20-29. I finished 24th overall and 3rd in 60-69. My time was good for me. Best in quite a while. Splits were not very smart at 7:21, 7:59, and 8:09.

running warm up/down 10:00 [3]
shoes: Asics GT 2140

Warm up on the roads before the race.

stretching warm up/down 12:00 [1]

Friday May 21, 2010 #

10 AM

strength 10:00 [3]

walking 45:43 [1]
shoes: Asics GT 2140

A walk along the beach to the state park and back. Saw dolphins.

Thursday May 20, 2010 #

9 AM

strength 12:00 [3]

11 AM

running 30:02 [3]
shoes: Asics GT 2140

Ran up and down the beach on the sand which was pretty firm. Sunny day with nice sea breeze.

walking warm up/down 9:12 [1]
shoes: Asics GT 2140

stretching warm up/down 12:00 [1]

Wednesday May 19, 2010 #

7 AM

strength 12:00 [3]

10 AM

running long 1:24:05 [3]
shoes: Asics GT 2140

Ran frome Dewey Beach to the boardwalk at Rehoboth and then to the Gordon's Pond entrance of Cape Henlopen State Park. Good news: no entry fee for joggers! Ran a little on the Gordon Pond trail and then back to Dewey Beach (on the beach from the south end of the boardwalk).

walking warm up/down 9:00 [1]
shoes: Asics GT 2140

stretching warm up/down 12:00 [1]

Tuesday May 18, 2010 #

8 AM

strength 10:00 [3]

Monday May 17, 2010 #

12 PM

strength 30:18 [3]

Took a little time out of getting ready to go to Dewey Beach.

Sunday May 16, 2010 #

2 PM

Orienteering 1:34:48 [4] ***
shoes: VJ Falcons 08

Ran the green course for fun at a local event at Hunters Creek Park for 65 min and then later ran about 29 min to pick up controls. Still walking up hills.

Saturday May 15, 2010 #

12 PM

running 30:10 [3] 3.21 mi (9:24 / mi)
shoes: Asics GT 2140

Just a run to burn calories.

walking warm up/down 9:17 [1]
shoes: Asics GT 2140

stretching warm up/down 12:00 [1]

Friday May 14, 2010 #

11 AM

strength 29:44 [3]

Thursday May 13, 2010 #

11 AM

running long 1:30:05 [3]
shoes: Asics GT 2140

A north Buffalo loop including the UB South Campus, the abandoned rail bed from LaSalle to Delaware (which was rough in spots) and back down Delaware to the Park. Started to rain but didn't amount to much. Obama's in town and the local media are all agog.

walking warm up/down 12:13 [1]
shoes: Asics GT 2140

stretching warm up/down 12:00 [1]

Wednesday May 12, 2010 #

12 PM

strength 30:17 [3]

Tuesday May 11, 2010 #

6 PM

running intervals 48:50 [4]
shoes: Asics GT 2140

Weekly track workout. Our assignment was 4 sets, each set consisting of 2x200 at :55 and 1x400 at 1:50.
My splits were 45, 51, 147, 51, 50, 148, 51, 53, 146, 53, 52, 144. I should probably run the 200's a little slower. Vicki liked my form except she thought I should hold my arms with 90 degree bend at elbow.
It was rainy and chilly but still a lot of people showed up. I was comfortable enough.

running warm up/down 16:00 [3]
shoes: Asics GT 2140

7 min before and 9 min after. Felt a little rushed before. Should get there earlier.

walking warm up/down 3:00 [1]
shoes: Asics GT 2140

stretching warm up/down 12:00 [1]

Stretched after getting home.

Sunday May 9, 2010 #

12 PM

walking 1:01:46 [1]
ahr:80 shoes: Asics GT 2140

From the house to the lake and around the lake, dodging the bridge construction over Delaware Avenue. Brisk. Not too many people out.

Saturday May 8, 2010 #

10 AM

Road Race race 25:38 [5] 5.0 km (5:08 / km)
shoes: Asics GT 2140

Heritage Center 5K in downtown Buffalo. Out to the point of the Erie Basin Marina and back. High winds made for a challenging experience. Spray was coming over the breakwall at the marina. The wind was intensified around the downtown buildings which knocked some people off their feet. A slow time for me.

running warm up/down 8:00 [2]
shoes: Asics GT 2140

Jog for warm up.

Friday May 7, 2010 #

9 AM

strength 32:00 [3]

Thursday May 6, 2010 #

12 PM

running long 1:30:49 [3] 8.88 mi (10:14 / mi)
shoes: Asics GT 2140

walking warm up/down 17:22 [1]
shoes: Asics GT 2140

stretching warm up/down 12:00 [1]

Tuesday May 4, 2010 #

10 AM

running intervals 49:38 [4]
shoes: Asics GT 2140

10:11 jog to start then 8 x 300 at 1:22.
Actual splits were: 1:26 1:22 1:22 1:22 1:23 1:21 1:21 1:21.
Then 10:03 to cool down.
At Buffalo State track.

walking warm up/down 6:03 [1]
shoes: Asics GT 2140

stretching warm up/down 12:00 [1]

12 PM

strength 14:00 [3]

Haven't done these in a while.