Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: RLShadow

In the 30 days ending Jun 30, 2014:

activity	#	time	miles		km		+ft
Walking	39	34:07:05	103.97	(19:41)	167.33	(12:14)	848
Pickleball	12	15:24:06	1.31		2.11		7
Strength	6	4:19:00
Walk/run	6	2:56:26	17.43	(10:07)	28.05	(6:17)	267
Biking	3	2:56:00	31.73	(5:33)	51.06	(3:27)	145
Orienteering	2	2:17:45	7.08	(19:27)	11.4	(12:05)	1088
Lawn mowing	3	1:46:03	2.05		3.3		1
Mapping	2	1:16:23	2.68	(28:33)	4.31	(17:44)	211
Running	2	52:20	5.73	(9:08)	9.22	(5:40)	197
Total	74	65:55:08	171.98		276.78		2764
[1-5]	72	64:19:57

5:24

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Monday Jun 30, 2014 #

Biking (Trail) 1:30:00 [3] 11.9 mi (7:34 / mi)

Ohiopyle, towing a small trailer with our 5 yr old grandson. Greg, Vicky, and Andrea were rafting; we road down to Dimple rapids to meet up with them for lunch, then road further down to the take-out to meet them as they came in. Then it was a slight uphill slog back to Ohiopyle. The grade was quite low, I'm sure, but enough that it was distinctly tougher going back than it was going out.

Route: http://www.gmap-pedometer.com/?r=6359418

Sunday Jun 29, 2014 #

3 PM

Running 32:51 [4] 3.56 mi (9:14 / mi) +197ft 8:46 / mi
shoes: Hoka Conquest

Late afternoon run from the house we were renting outside of Ohiopyle, while our son and his g/f were at Fallingwater. Although where we are stying isn't extremely hilly by Ohiopyle standards, it is way hillier than anything I've run since getting back into running (eg, HJ trail and Erie Canal).

I didn't run 100% of the time but close enough that I called this "Running" rather than "Run/walk". I walked 0.1 miles after 2 miles of running, and then again after another mile of running.

Friday Jun 27, 2014 #

8 AM

Walking (Dog walk) 39:31 [1] 2.15 mi (18:20 / mi) +8ft 18:16 / mi
shoes: Asics Gel Venture 4

9 AM

Pickleball 1:14:06 [2] 1.31 mi (56:34 / mi) +7ft 56:17 / mi
shoes: Brooks Ghost 5

Pickleball at Webster Park. Lots of people playing.

Thursday Jun 26, 2014 #

9 AM

Walking (Dog walk) 57:52 [1] 3.09 mi (18:45 / mi) +6ft 18:43 / mi
shoes: Asics Gel Venture 4

Somewhat longer than normal walk with the dogs. Need to give them some good workouts today and tomorrow since they're going to the dog-sitter's tomorrow afternoon for a few days. They like the dog-sitter but they won't get any walks while there, as she has a fenced in yard that she considers sufficient outdoor time for them.

1 PM

Walk/run 35:59 [3] 3.86 mi (9:19 / mi) +20ft 9:16 / mi
shoes: Hoka Conquest

On the canal, with trailsnail. Ran 2 miles, walked 0.2 miles, ran 1 mile, walked 0.15 miles, ran half a mile.

3 PM

Lawn mowing 37:16 [1] 1.26 mi (29:34 / mi) +1ft 29:33 / mi

8 PM

Walking (Dog walk) 32:49 [1] 1.62 mi (20:13 / mi) +4ft 20:10 / mi
shoes: Asics Gel Venture 4

Walk with Homer and Hanna at dusk, over to the Finn Park parking lot and back.

Wednesday Jun 25, 2014 #

10 AM

Strength 35:00 [2]

Fitness room workout at the Rec Center.

3 PM

Walking (Dog walk) 41:16 [1] 2.0 mi (20:37 / mi) +7ft 20:33 / mi
shoes: Asics Gel Venture 4

10 PM

Walking (Dog walk) 43:12 [1] 2.03 mi (21:19 / mi) +4ft 21:17 / mi
shoes: Asics Gel Venture 4

Pretty much totally dark, given the hour and the overcast skies.

Tuesday Jun 24, 2014 #

9 AM

Pickleball 45:00 [3]

Outdoors, with the group that plays at the Stoney Point (housing development) tennis courts, off of DeWitt Rd in Webster. Played 3 games before having to leave to take car in for appt. for a slow tire leak. Played so-so overall, not great by any means. Generally a pretty high level of players come, so no pushovers by any means.

12 PM

Walking (Dog walk) 39:03 [1] 2.01 mi (19:25 / mi) +7ft 19:21 / mi
shoes: Asics Gel Venture 4

Pretty hot day, so I hosed the dogs down real well before setting out, and then once again after getting back. They seemed to appreciate it both times.

Monday Jun 23, 2014 #

10 AM

Walking (Dog walk) 56:04 [0] 2.53 mi (22:10 / mi) +13ft 22:04 / mi
shoes: Asics Gel Venture 4

7 PM

Pickleball 1:35:00 [3]

Indoors at the Rec Center. Lots of good games. In fact, every game I was in could be classified as a good game. In a few cases the score was a bit lopsided but even those felt like both teams were relatively equal, it was just one team (fortunately, usually mine) that were able to get in some nice shots, but not really due to skill differences.

Sunday Jun 22, 2014 #

Event: ROC - Mendon Ponds Park Regular Meet

1 PM

Orienteering 1:11:40 [3] 3.7 mi (19:22 / mi) +442ft 17:24 / mi
shoes: Montrail Mt Masochist Mar 2011

Mendon Green course. Very bad outing. DNF because I never found #5. Thought I was approaching it OK, contours were making sense, but no control. I tried going further, finding where I thought I was on the map, and re-attacking, but still no control. By then, I decided not to devote any more time to it, because I had come there with three other people (Cheryl, my son Greg, and grandson Freddie) who were all doing Yellow and I know would have been waiting for me even if I hadn't messed up. Plus, the area of the woods I was in had very heavy undergrowth of the kind that threatened to trip you on every step, and I didn't need another broken rib ...

4 PM

Walking (Dog walk) 39:20 [1] 2.05 mi (19:11 / mi) +6ft 19:08 / mi
shoes: Asics Gel Venture 4

9 PM

Walking (Dog walk) 43:16 [1] 2.01 mi (21:34 / mi) +3ft 21:32 / mi
shoes: Asics Gel Venture 4

Green - Splits

Saturday Jun 21, 2014 #

11 AM

Pickleball 25:00 [2]

Webster Park. Have my street clothes on, hadn't expected to play. Got two games in.

12 PM

Walking (Dog walk) 55:15 [1] 2.53 mi (21:49 / mi) +15ft 21:42 / mi
shoes: Asics Gel Venture 4

Friday Jun 20, 2014 #

8 AM

Mapping 52:10 [1] 1.68 mi (31:02 / mi) +207ft 27:48 / mi
shoes: Montrail Mt Masochist Mar 2011

More map updates at Lincoln Park.

11 AM

Walking (Dog walk) 1:09:32 [1] 3.45 mi (20:10 / mi) +14ft 20:05 / mi
shoes: Asics Gel Venture 4

Longer than usual mid day walk.

1 PM

Walk/run 29:45 [3] 3.01 mi (9:53 / mi) +51ft 9:44 / mi
shoes: Hoka Conquest

Run/walk (4 minutes running / 1 minute walking) on the Hojack Trail with trailsnail.

8 PM

Walking (Dog walk) 43:17 [1] 2.0 mi (21:38 / mi) +6ft 21:35 / mi
shoes: Asics Gel Venture 4

Twilight dog walk, around the big block.

Thursday Jun 19, 2014 #

9 AM

Walking (Dog walk) 49:21 [1] 2.49 mi (19:51 / mi) +9ft 19:47 / mi
shoes: Asics Gel Venture 4

Wednesday Jun 18, 2014 #

9 AM

Walking (Dog walk) 1:00:27 [1] 3.2 mi (18:53 / mi) +13ft 18:49 / mi
shoes: Salomon hiking boots

3 PM

Walking (Dog walk) 47:30 [1] 2.45 mi (19:22 / mi) +10ft 19:18 / mi
shoes: Asics Gel Venture 4

Tuesday Jun 17, 2014 #

8 AM

Mapping 24:13 [1] 0.99 mi (24:21 / mi) +4ft 24:15 / mi

Lincoln Park. Didn't get too much done, way too many people, some huge event for adults going on.

9 AM

Walking (Dog walk) 32:17 [1] 1.79 mi (18:01 / mi) +1ft 18:00 / mi
shoes: Asics Gel Venture 4

3 PM

Running 19:29 [3] 2.17 mi (8:58 / mi)
shoes: Hoka Conquest

First time I've been able to call it running as opposed to run/walk. I only did a bit more than 2 miles, but I was running continuously (although not very fast).

Monday Jun 16, 2014 #

9 AM

Walking (Dog walk) 1:00:59 [1] 3.25 mi (18:45 / mi) +34ft 18:34 / mi
shoes: Asics Gel Venture 4

12 PM

Biking 48:06 [3] 11.29 mi (4:16 / mi) +96ft 4:14 / mi
shoes: Dave Scott Ironman Centurian (

Bike ride, only slightly longer than my last one. Clearly not in bike shape yet.

5 PM

Walking (Dog walk) 40:58 [1] 2.04 mi (20:06 / mi) +10ft 20:00 / mi
shoes: Asics Gel Venture 4

7 PM

Pickleball 1:40:00 [3]

Rec Center, indoors. Open play. Had quite a few good games, and it seemed like I played better than I did last Monday. Even got to play as trailsnail's partner in two games, which I haven't done in ages. And we were victorious both games, both of which were against some solid opponents.

C • victory 2

Sunday Jun 15, 2014 #

12 PM

Strength 28:00 [3]

Fitness room workout. Virtually no one at the Rec Center -- maybe 8 cars in the parking lot.

No issues with my knees this time, unlike last workout.

4 PM

Walking (Dog walk) 29:53 [1] 1.69 mi (17:44 / mi) +5ft 17:41 / mi
shoes: Asics Gel Venture 4

9 PM

Walking (Dog walk) 47:39 [1] 2.12 mi (22:30 / mi) +7ft 22:26 / mi
shoes: Asics Gel Venture 4

Slightly later dog walk tonight than last night, again around the big block. More celestial objects were visible due to it being later/darker.

Saturday Jun 14, 2014 #

10 AM

Walking (Dog walk) 1:10:49 [1] 3.28 mi (21:35 / mi) +19ft 21:28 / mi

Late morning semi long dog walk, around the big block, then into Finn Park, around the field, with a stop at the stream.

GPS was balky at acquiring reception today, so walked the first 0.27 miles (approx) w/o any recording. Added that in manually.

3 PM

Pickleball 1:50:00 [3]

Indoors at the Rec Center. Lots of good players present today.

I wound up playing two games of singles against Mike S., and amazingly, I won the first one. He came back and trounced me the 2nd game, as he well should since he's much the better player. Singles is most definitely a good workout.

9 PM

Walking (Dog walk) 42:31 [1] 2.0 mi (21:17 / mi) +3ft 21:16 / mi
shoes: Asics Gel Venture 4

Late evening dog walk. When we left, I couldn't spot any stars or planets, but some gradually became visible during the walk. Still a bit of twilight left when we got back, though, so not a ton of celestial objects visible.

Friday Jun 13, 2014 #

10 AM

Walking (Dog walk) 55:11 [1] 2.92 mi (18:54 / mi) +5ft 18:52 / mi
shoes: Asics Gel Venture 4

Mid-morning walk with the dogs, mainly on the Rt 104 bike path.

2 PM

Walk/run 29:02 [3] 3.02 mi (9:36 / mi) +1ft 9:36 / mi
shoes: Hoka Conquest

Walk/run on the Rt 104 path and on Maple. Increased the amount of running to about 4 minutes (usually) with 1 minute walks in between.

Lawn mowing 23:47 [1] 0.79 mi (30:07 / mi)

Mowed front lawn with GPS on, mainly to get a sense of the accuracy of the el cheapo FR 10 that I've been using.

Assessment: not great but not terrible either. I think it only takes a reading once every 10 seconds which would definitely hurt its accuracy in a situation where there are lots of hairpin turns as in lawnmowing.

Thursday Jun 12, 2014 #

10 AM

Strength 36:00 [3]

Fitness room workout, most extensive in many months. Mainly leg related exercises. My R. knee was a bit problematic when doing the leg presses and leg extensions, even though the weights were way lower than I had used when I was doing these more faithfully. I'm hoping it was not due to the little bit of running I've been doing lately, and more due to me being a slacker when it comes to fitness room workouts.

2 PM

Pickleball 1:30:00 [2]

Rec Center, indoors.

8 PM

Walking (Dog walk) 51:15 [1] 2.54 mi (20:11 / mi) +6ft 20:09 / mi
shoes: Asics Gel Venture 4

Twilight dog walk, around the big block plus a bit more to bring it up to 2.5 miles.

Wednesday Jun 11, 2014 #

12 PM

Walking (Dog walk) 51:51 [1] 2.66 mi (19:30 / mi) +7ft 19:27 / mi
shoes: Asics Gel Venture 4

3 PM

Walk/run 31:17 [3] 3.0 mi (10:26 / mi) +48ft 10:16 / mi
shoes: Hoka Conquest

Trying out my brand new Hoka running shoes. Way more money than I've ever spent for running shoes before. It was a Father's Day present from Cheryl ... If it allows me to run regularly without troubling my knees, then it will certainly be worth it. But that's probably too much to expect.

On the HJ trail, with trailsnail.

Tuesday Jun 10, 2014 #

8 AM

Walking (Dog walk) 38:25 [1] 2.0 mi (19:11 / mi) +7ft 19:07 / mi
shoes: Asics Gel Venture 4

10 AM

Pickleball 40:00 [3]

Outdoors, at the Stoney Point courts off of DeWitt Rd. We had the dreaded number of people there, 7. Four playing and 3 sitting out. Joe R., Bill H., Paul, Wayne, Karen Lada, Mike S., me. I warmed up a bit with Paul, then played a game, then sat out, then played another game, and decided that 7 people meant too much sitting out and not enough playing, and since there was something else I wanted to do anyway, I decided to bag it at that point. Still, had fun; played well one game, pretty badly in the other game.

Monday Jun 9, 2014 #

1 PM

Biking 37:54 [3] 8.54 mi (4:26 / mi) +49ft 4:25 / mi
shoes: Dave Scott Ironman Centurian (

First bike outing of the year. Had the bike tuned up which involved the shop taking everyone off of the bike and cleaning it well which it really needed.

I forgot to start the GPS until about 1.7 miles into the ride. Entered time and distance from the bike's odometer.

Felt pretty bad the first couple of miles, then only slightly bad the rest of the way. Typical first time out.

5 PM

Walking (Dog walk) 39:44 [1] 2.01 mi (19:45 / mi) +5ft 19:42 / mi
shoes: Brooks Ghost 5

7 PM

Pickleball 1:30:00 [3]

Monday night indoor open play at the Rec Center. I must have been playing pretty lousy, because I lost my first 5 games, all with different partner combinations! Finally won my last game, Ron and I against Linda H. and Diane M.

Sunday Jun 8, 2014 #

Event: ROC - Dryer Road Park Regular Meet / MTB-O

10 AM

Strength (Landscaping) 1:15:00 [2]

1 PM

Orienteering 1:06:05 [3] 3.38 mi (19:33 / mi) +646ft 16:33 / mi
shoes: Montrail Mt Masochist Mar 2011

Green course at Dryer Rd.

Not too sure about having a map with no trails which has contours and vegetation that aren't particularly accurate. Of course I'm the one the blame for the contours and vegetation issues. I do recall that the base map contours were distinctly sub-par by today's standards. They were LIDAR but they were quite crude, and actually no better than USGS contours. Doing a re-map with new and better LIDAR (if available) would be in order.

Main issues were with #4 (first found a control that wasn't on my course, then found my #5, then using #5 as an attack point, found #4), and with #12 (nothing terrible, but came out to the right (east) of the side reentrant and I wasn't sure if I was to the right or the left of the control. Decided to head downhill (right) a bit, then sensed I was too low, so headed back uphill and found the control. Not real clear on the description which said lower part of the reentrant, as it seemed pretty much in the middle of the reentrant.

Finished 8th out of 15 finishers (and 18 starters).

8 PM

Walking (Dog walk) 48:33 [1] 2.02 mi (24:02 / mi) +5ft 23:58 / mi
shoes: Asics Gel Venture 4

Around the big block, on a cool, slightly drizzly evening.

Green - Splits

Saturday Jun 7, 2014 #

9 AM

Pickleball 1:30:00 [2]

Outdoors, at Webster Park.

12 PM

Walking (Dog walk) 51:28 [1] 2.64 mi (19:28 / mi) +24ft 19:18 / mi
shoes: Asics Gel Venture 4

From North Ponds Park.

4 PM

Walking (Dog walk) 54:35 [1] 2.58 mi (21:09 / mi) +8ft 21:05 / mi
shoes: Asics Gel Venture 4

Friday Jun 6, 2014 #

8 AM

Walking (Dog walk) 58:47 [1] 2.8 mi (21:01 / mi) +17ft 20:53 / mi
shoes: Asics Gel Venture 4

To Finn Park, around the field, stopping at the stream, and back.

Started off kind of cool, had long pants and a long sleeve shirt on. By the time I got back, it seemed much warmer although I think it was still only 58. But I had wished I had had shorts and a tee shirt on by that point.

11 AM

Strength (Landscaping) 45:00 [3]

More moving dirt around, at our rental house.

12 PM

Lawn mowing 45:00 [2]

Thursday Jun 5, 2014 #

9 AM

Walking (Dog walk) 37:51 [1] 1.95 mi (19:25 / mi) +7ft 19:21 / mi
shoes: Asics Gel Venture 4

11 AM

Strength 40:00 [2]

Landscape work at our rental house (basically, moving wheelbarrows full of topsoil from the pile at the end of the driveway where it had been delivered, to the low spot in the back yard).

3 PM

Pickleball 1:00:00 [2]

Thursday drop-in play at the Rec Center.

Wednesday Jun 4, 2014 #

8 AM

Walking 4:47:05 [2] 16.35 mi (17:34 / mi) +497ft 17:04 / mi
shoes: Brooks Ghost 5

Rochester Map Adventure. Scored 75 points.

I of course had had plenty of time to study the map, but I still didn't have a highly detailed plan of what order to do controls in. I did have a basic strategy mapped out in my mind though, which was (1) get everything within the Inner Loop, as that was a fairly high density of points; (2) get all of the controls at U of R and the cemetery, as that included seven 2-point controls; (3) get all of the controls in and around Highland Park, which was another high-density area; and then finally (4) get as many controls in the South Wedge as I had time for.

So I did the Inner Loop controls first, doing all of them except #2, which was right next to the start and which I'd walk past on my way back at the end. I had a rough goal in mind of taking no more than an hour to do the Inner Loop controls, but it wasn't based on any sort of distance measurement. But sure enough, as I was walking across the pedestrian bridge over 490 leading into Corn Hill, my watch said it was exactly an hour at that point.

I next did the 5 controls in Corn Hill, and then the long walk along the west side of the river to the U of R with only one control along the way -- but it actually didn't seem as far or as tedious as I had thought it would. Then the U of R controls, then ducked through the tiny opening in the fence into the cemetery, at the SW side of the cemetery. I had a navigation issue going from 93 to 92, partly due to a couple of guys handing out right on the route I had planned to take. Not wanting to invade their space, I took a different route than I had planned, and got way off course. I actually would have been better off at that point to forget about doing 92 -- the time I saved would have given me time at the end to get at least 2 additional controls.

Next was the Highland Park area controls. Then I headed over to the Field St area, did a few controls N of 490, then worked on the South Wedge, and worked my way back.

All in all, it was a nice outing and I felt reasonably good about my strategy. However, Ali Crocker got 11 more points that I did (in 3 hours!), and according to her log, she covered 16 miles, which is exactly what I covered (in 5 hours). So that would suggest that if I had used Ali's strategy (and I'm not totally sure what that was, although I know it included getting all 12 of the 2-point controls), I would have gotten 11 more points out of the same number of miles covered.

4 PM

Walking (Dog walk) 37:04 [1] 1.97 mi (18:49 / mi) +6ft 18:46 / mi
shoes: Montrail Mt Masochist Mar 2011

Tuesday Jun 3, 2014 #

1 PM

Walking (Dog walk) 36:43 [1] 2.0 mi (18:21 / mi) +6ft 18:18 / mi
shoes: Asics Gel Venture 4

Around the big block. New shoes, just purchased this morning at DSW.

3 PM

Walk/run 24:19 [3] 2.2 mi (11:04 / mi) +136ft 10:28 / mi
shoes: Asics Gel Venture 4

Gosnell field, with trailsnail. Trying out new shoes.

Monday Jun 2, 2014 #

9 AM

Walking (Dog walk) 36:52 [1] 2.02 mi (18:17 / mi) +6ft 18:14 / mi
shoes: Brooks Ghost 5

Mid morning walk, around the big block.

2 PM

Walk/run (Dog walk) 26:04 [3] 2.34 mi (11:08 / mi) +11ft 11:05 / mi
shoes: Brooks Ghost 5

Had to go down and check on something real quick at the Marion St rental house, so I decided to take Hanna along and do a walk/run in the city.

Ran into a local celebrity of sorts while running on Park Avenue -- guy was running west while I was running east, in the Vick Park area, both of us on the same sidewalk. He veered into the street presumably to avoid any encounter with Hanna, and as he got closer, I saw that it was Bob Lonsberry. I waved and said "Hi Bob", and he returned the greeting, although of course without knowing my name.

Hanna stopped for a cooling dip at Lake Riley, about halfway into the run.

7 PM

Pickleball 1:45:00 [3]

Subbed in ladder league on court 3 at 7 pm and had some extremely close matches -- 11-10, 11-10, and 11-9. Fortunately I came out on top of each. Then played on the open play side of the gym for another 4 games or so. Good workout.

Sunday Jun 1, 2014 #

12 PM

Walking (Dog walk) 57:10 [1] 2.81 mi (20:22 / mi) +18ft 20:15 / mi
shoes: Brooks Ghost 5

4 PM

Walking (Dog walk) 22:33 [1] 0.95 mi (23:52 / mi) +16ft 23:29 / mi
shoes: Brooks Ghost 5

Walk with Cheryl and the dogs, visiting a few RMA controls in the South Ave. / Gregory St area which we wanted to check out to try to understand some of the answers received.

8 PM

Walking (Dog walk) 39:07 [0] 1.99 mi (19:41 / mi) +6ft 19:37 / mi
shoes: Brooks Ghost 5

Twilight dog walk.

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