Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dcady

In the 31 days ending Oct 31, 2010:

activity

time

miles

running

6:31:51

strength

2:46:52

Orienteering

2:07:14

4.97

8.0

360

20 /

23c

86%

walking

1:48:33

stretching

1:12:00

Total

14:26:30

4.97

8.0

360

20 /

23c

86%

1:55

0:00

» now

Sunday Oct 31, 2010 #

stretching warm up/down 12:00 [1]

walking warm up/down 7:45 [1]
shoes: Asics 2150

running 38:15 [3]
shoes: Asics 2150

Just a nice little jog on a nice day.

Saturday Oct 30, 2010 #

running tempo 35:26 [4]
shoes: Asics 2150

20 minutes at tempo pace around the golf course. Was a little faster than I should have been. Need to slow down.

My pace should be 4:11 to half mile by pole 187, 8:22 to mile by last basketball court, 14:48 to starting point, 19:00 to half mile pole second time.

Note: Did 10:19 warm up jog and 5:06 cool down jog.

walking warm up/down 6:52 [1]
shoes: Asics 2150

stretching warm up/down 12:00 [1]

Friday Oct 29, 2010 #

strength 33:00 [3]

Thursday Oct 28, 2010 #

running long 1:30:04 [3]
shoes: Asics 2150

Up and down the parkways, part of Olmsted's original plan. Past the Art Gallery and a sculpture that could be mapped as "boulder field". I can't wait to do this sprint map.

Around the statue of Daniel Davidson Bidwell (on horseback).

walking warm up/down 9:48 [1]
shoes: Asics 2150

Wednesday Oct 27, 2010 #

Note

Too stressed out by time pressures organizing the Sailing Club's Awards Dinner so no nuthin' today. Would have done pushups.

Tuesday Oct 26, 2010 #

running hills 41:23 [4]
shoes: Asics 2150

Found a hill in the cemetery that took me 1:20 to run up and 1:40 to jog back down - so a nice symmetry. 5 times up and down after a warm up jog.

It was an unseasonably warm day so perhaps it was appropriate that on the warm up jog I passed by the grave of Albert Myer, the founding director of the US Weather Bureau. (Also the founder of the Army Signal Corps.) He was known as "Old Probabilities."

walking warm up/down 6:45 [1]
shoes: Asics 2150

stretching warm up/down 12:00 [1]

Monday Oct 25, 2010 #

strength 33:50 [3]

Bob Dylan and Willie Nile on the CD player.

New stove was delivered today. Now we have to relearn how to cook with gas. It's been 27 years.

Celebrated 29th anniversary yesterday evening with a meal at Left Bank.

Sunday Oct 24, 2010 #

walking 43:30 [2]
shoes: Asics 2150

A quick hike around the golf course. Tried to keep moving at a brisk pace. Taking advantage of an unseasonably warm day.

Saturday Oct 23, 2010 #

Orienteering 29:00 [3]
shoes: VJ Falcons 08

Dashing around Emery park putting out and then collecting SI controls for local meet. 11 min putting out and then 18 min picking up. Had a little trouble with the SI system during the event.

C • Speedy setup 2

Friday Oct 22, 2010 #

strength 33:21 [3]

Listening to Bob Dylan, "Modern Times" on the CD player. Thinking about joining the Y to get some feedback on my exercise program.

Thursday Oct 21, 2010 #

walking warm up/down 13:55 [1]
shoes: Asics 2150

running long 1:30:03 [3]
shoes: Asics 2150

stretching warm up/down 12:00 [1]

Wednesday Oct 20, 2010 #

strength 33:41 [3]

Tuesday Oct 19, 2010 #

running 34:13 [3]
shoes: Asics 2150

Nice little jog in the cemetery to recover from the weekend. One lap around the perimeter and then one lap around the pond. I should have taken the camera, lots of pretty leaves.

walking warm up/down 10:08 [1]
shoes: Asics 2150

stretching warm up/down 12:00 [1]

Sunday Oct 17, 2010 #

Orienteering race 43:17 [5] **** 3.9 km (11:06 / km) +170m 9:07 / km
spiked:10/10c shoes: VJ Falcons 08

Day Two at the Classic Champs. A run that felt really fine at the time. My priority was to not lose time because of navigation errors rather than run fast. And it worked. There may have been little route choice improvements that could have been made. And I did run fast when I could. (Especially downhill!) Was able to protect and extend my lead from Day One to finish first in M65. A fine feeling.

C • A fine feeling... 6

Day 2 Brown - Splits

Saturday Oct 16, 2010 #

Event: US Two-day Classic O Championships

Orienteering race 54:57 [5] **** 4.1 km (13:24 / km) +190m 10:53 / km
spiked:10/13c shoes: VJ Falcons 08

Classic Champs, Day 1, Brown Course. Not a bad run in the sense that none of the mistakes were fatal. Ended up first in M65 but four of us were within a minute. (I might post control by control analysis later.) Peter and George chose to run in M60.

Day 1 Brown - Splits

Tuesday Oct 12, 2010 #

Event: Niagara Falls Sprints

Saturday Oct 9, 2010 #

running intervals 29:31 [4]
shoes: Asics 2150

Test run of NFsprint course. After 11:59 jog, 12:19 on the course - sprinting with resting - and then 5:12 jog.

walking warm up/down 3:09 [1]
shoes: Asics 2150

Monday Oct 4, 2010 #

strength 33:00 [3]

Sunday Oct 3, 2010 #

running hills 32:56 [3]
shoes: Asics 2150

Wanted to run hills in the cemetery but almost fell asleep doing the NYT Crossword with B so decided to take a nap instead. Then went running after the nap but it was late enough to be concerned that I'd get locked in the cemetery so picked the park instead. The problem is that there is only one hill in the park - but two sides - so had to run three cycles of up/down/up/down, an eight minute circuit. The hill is pathetic but better than nothing - quite gentle. Wore gloves and long pants for the first time this season. Also the furnace went on for the first time today.

walking warm up/down 6:41 [1]
shoes: Asics 2150

stretching warm up/down 12:00 [1]

Saturday Oct 2, 2010 #

Note

Helping out at Phil's meet at Schoellkopf. B learned the SI system and I did the start and finish backup for the red course. Only 8 entrants but a good learning experience for B.

I got there early to help Phil put out controls and my expectation was that I'd be running quite a lot but I only had to put out two SI boxes and did that from the car with a quick jaunt into the woods.

So no training for me today.

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