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Training Log Archive: dcady

In the 31 days ending Oct 31, 2015:

activity # timemileskm+m
  running10 7:56:40 49.37(9:39) 79.46(6:00) 239
  strength6 6:11:56
  walking11 2:09:25 5.94(21:48) 9.56(13:32) 38
  Orienteering2 1:49:58 5.08(21:39) 8.18(13:27) 15127 /30c90%
  run/walk1 1:41:02 5.33(18:57) 8.58(11:47) 2
  Hiking1 1:19:18 4.51(17:35) 7.26(10:56) 1
  Road Race1 24:30 3.14(7:48) 5.05(4:51) 2
  Total22 21:32:49 73.37 118.08 43327 /30c90%
  [1-5]19 17:06:54
averages - weight:157.3lbs

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Thursday Oct 29, 2015 #

5 PM

walking warm up/down 3:38 [1] 0.2 mi (18:06 / mi) +4m 17:03 / mi
shoes: Asics GT-2000-3

running 30:08 [3] 3.19 mi (9:27 / mi) +33m 9:10 / mi
shoes: Asics GT-2000-3

walking warm up/down 3:09 [1] 0.17 mi (18:14 / mi)
shoes: Asics GT-2000-3

Wednesday Oct 28, 2015 #

strength 1:03:36 [1]
weight:158lbs

Tuesday Oct 27, 2015 #

4 PM

walking warm up/down 3:16 [0] 0.22 mi (14:31 / mi) +2m 14:08 / mi
shoes: Asics GT-2000-3

running intervals 11:27 [4] 1.3 mi (8:50 / mi) +2m 8:47 / mi
shoes: Asics GT-2000-3

running tempo 16:49 [4] 2.01 mi (8:21 / mi) +14m 8:11 / mi
shoes: Asics GT-2000-3

running intervals 13:46 [4] 1.45 mi (9:28 / mi) +14m 9:12 / mi
shoes: Asics GT-2000-3

walking warm up/down 3:19 [0] 0.19 mi (17:27 / mi) +1m 17:10 / mi
shoes: Asics GT-2000-3

Monday Oct 26, 2015 #

strength 1:04:00 [1]
weight:158lbs

Sunday Oct 25, 2015 #

3 PM

running 1:30:04 [3] 9.14 mi (9:51 / mi) +80m 9:35 / mi
shoes: Asics GT-2000-3

walking warm up/down 8:01 [0] 0.45 mi (17:57 / mi) +20m 15:45 / mi
shoes: Asics GT-2000-3

Friday Oct 23, 2015 #

strength 1:00:00 [1]
weight:158lbs

Thursday Oct 22, 2015 #

4 PM

walking warm up/down 3:00 [0] 0.17 mi (18:05 / mi)
shoes: Asics GT-2000-3

running 30:31 [3] 3.28 mi (9:19 / mi) +20m 9:08 / mi
shoes: Asics GT-2000-3

walking warm up/down 3:30 [0] 0.17 mi (21:06 / mi)
shoes: Asics GT-2000-3

Wednesday Oct 21, 2015 #

strength 57:20 [1]
weight:161lbs

Weight has jumped up - inexplicably - or was it the vacation?
C • Running on vacation 2

Tuesday Oct 20, 2015 #

5 PM

running intervals 1:09:58 [4] 7.04 mi (9:56 / mi) +4m 9:55 / mi
shoes: Asics GT-2000-3

Was able to do the whole workout even after being on vacation. Dark at the end. Rainy at the beginning.

Monday Oct 19, 2015 #

Note

On the road returning to Buffalo from Dewey Beach. Went via Harrisburg. Liked it better than Pennsylvania Turnpike.

Saturday Oct 17, 2015 #

walking warm up/down 12:00 [1] 0.5 mi (23:59 / mi)
shoes: Asics GT-2000-3

running 32:00 [3] 3.4 mi (9:25 / mi)
shoes: Asics GT-2000-3

Running on the roads in Dewey Beach and Rehoboth Beach.
10 AM

walking 44:30 [0] 1.71 mi (26:01 / mi) +4m 25:50 / mi

This is actually Barbara's walk along the beach.

Friday Oct 16, 2015 #

10 AM

Hiking 1:19:18 [0] 4.51 mi (17:35 / mi) +1m 17:34 / mi

This is actually Barbara's hike on Gordons Pond Trail.

Thursday Oct 15, 2015 #

9 AM

walking warm up/down 4:45 [0] 0.25 mi (18:55 / mi)
shoes: Asics GT-2000-3

running long 1:30:04 [3] 8.95 mi (10:04 / mi) +16m 10:00 / mi
shoes: Asics GT-2000-3

Trail run in Cape Henlopen State Park. Gordon's Pond Trail and Walking Dunes Trail.

walking warm up/down 5:24 [0] 0.28 mi (19:27 / mi) +2m 19:01 / mi
shoes: Asics GT-2000-3

Wednesday Oct 14, 2015 #

9 AM

run/walk 1:41:02 [0] 5.33 mi (18:57 / mi) +2m 18:56 / mi
shoes: Asics GT-2000-3

With Barbara into Rehoboth and up and down the boardwalk and then back to motel in Dewey.

Tuesday Oct 13, 2015 #

10 AM

running 30:59 [3] 3.14 mi (9:52 / mi) +2m 9:51 / mi
shoes: Asics GT-2000-3

Pleasant jog along roads into Rehoboth from Dewey.

walking 9:50 [0] 0.48 mi (20:36 / mi) +1m 20:28 / mi
shoes: Asics GT-2000-3

Monday Oct 12, 2015 #

Note

On the road to Dewey Beach for a one week vacation.

Saturday Oct 10, 2015 #

9 AM

Road Race race 24:30 [5] 3.14 mi (7:48 / mi) +2m 7:47 / mi
shoes: Asics GT-2000-3

A most fun 5K with under 100 participants. Great fall weather. Out and back course on residential streets. I ran according to plan and finished 1st of the 3 in M70. Skipped the beer afterwards. The S/F was on the street that my father grew up on. Note the "pi" distance provided by the GPS.

StMarks5k
C • Good run! 5

walking warm up/down 10:11 [1] 0.36 mi (28:04 / mi)
shoes: Asics GT-2000-3

Friday Oct 9, 2015 #

strength 1:03:00 [1]
weight:155lbs

Thursday Oct 8, 2015 #

10 AM

running 35:22 [3] 3.78 mi (9:21 / mi) +31m 9:07 / mi
shoes: Asics GT-2000-3

walking warm up/down 4:31 [1] 0.23 mi (19:58 / mi) +1m 19:42 / mi
shoes: Asics GT-2000-3

Monday Oct 5, 2015 #

strength 1:04:00 [1]
weight:154lbs

Went easy on the legs.

Sunday Oct 4, 2015 #

10 AM

Orienteering race (Long) 52:42 [4] ***** 3.14 mi (16:47 / mi) +76m 15:37 / mi
spiked:18/18c shoes: Inov-8 OROC 280

A very smooth run. Thankfully using trails a lot. Not always the fastest route choices but the conservative ones. Used a baseplate compass for the first time in a long time.

1. Pace counted and cut in early to run parallel to the trail. (Fastest time on Brown. A good start.)
2. Back to the trail, straight at first jct, R at second jct, followed stream SE.
3. NNW back to trail. Attacked from little marsh.
4. NW over the hill to the valley. Saw the marsh off to the R. Followed stream SW to big boulder. Attacked from there.
5. SW to trail. S and then SW to first jct. Headed on a bearing for the trail loop on the top of the hill figuring it was too big to miss. Hit the NE tip of it and went to the northernmost jct attacking from there. (Another fastest time on Brown.)
6. Followed the purple line to the ride. Around to the top of the hill. Paused briefly before the top of the hill to be sure I needed to go to the top.
7. Took the trail route.
8. Should have taken the trail but was starting to feel like I should run more in the woods so went south to the creek junction and then further south to the control. Splits says I lost 45 seconds here.
9. A little confused about flipping the map over but eventually ran down the ride and attacked from the bend to the E of the control.
10. Back to the ride and down to the tip of it. SW to cross the creek. Around the tip of the fenced-in plantation and due S to the control. Slow going.
11. More slow going through the swamp. Tried to find the broken fence to the right and did actually see a post or two and some barbed wire on the ground. Passed Bob Bullions here which was a good sign.
12. Wimped out and took the path to the driveway and into the control from the wrong direction.
13. Around on the road.
14-15. Completely understood the road crossing having used one on a local event last year. Still made a car stop rather than waiting for it. Used up 1:45 but was anxious to keep moving.
16. Along the trail. Attacked from the little and big boulders on the left side of the trail.
17. Splits say I lost time here but I don't know how. Went straight for it. Didn't expect it to be so visible from the trail.

So I had a great run with no real bobbles. Several safe but slightly slow route choices. Some nice fast trail running. A pause at the map exchange. Time was fast enough to enable me to move from 4th to 1st on the combined times. Is this a great sport or what?

Sunday - Long Brown - Splits

Saturday Oct 3, 2015 #

Event: "O" in the Pines A meet
 
11 AM

Orienteering race (Middle) 57:16 [4] ***** 1.94 mi (29:31 / mi) +75m 26:21 / mi
spiked:9/12c shoes: Inov-8 OROC 280

Screwed up big time, ended up in 4th place, 8 minutes out of 1st in M70.

1. Down the trail to the big boulder on the R. L into the woods, control was a little to the left.
2. S to trail. Left to trail running SW. Attack from junction to the left. Saw the rootstocks.
3. Straight on a bearing checking off boulders.
4. Straight on a bearing. I think I started the gps after this control.
5. First screw up. Went on rough compass figuring if I missed it I'd hit the trail. May have been fooled by the smaller trail that comes up first. QuickRoute would be interesting. Lost 2:49 here but it seemed like more.
6. SE to trail. L at jct to bend.
7. Straight on a bearing.
8. Biggest screw up. Got off to the right. Missed the first trail as a catching feature and ended up on the further trail thinking I was on the earlier one. Lost 10 minutes.
9. Went straight but stopped at the rock face before (where there was a control). Suspected I hadn't gone far enough so continued on. Lost 1:11.
10. NW to trail.NE on trail to jct. Pace counted and cut in a little early so as not to miss it.
11. W to trail. Attacked from 2nd bend. (Best leg result - 3rd on Brown.)

Saturday - Middle Brown - Splits

Thursday Oct 1, 2015 #

3 PM

walking warm up/down 6:13 [1] 0.37 mi (16:46 / mi)
shoes: Asics GT-2000-3

running 25:32 [3] 2.68 mi (9:31 / mi) +23m 9:16 / mi
shoes: Asics GT-2000-3

walking warm up/down 4:08 [1] 0.2 mi (21:11 / mi) +3m 20:13 / mi
shoes: Asics GT-2000-3

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