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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: RLShadow

In the 30 days ending Jun 30, 2020:

activity # timemileskm+ft
  Running17 8:45:39 54.03(9:44) 86.95(6:03) 1439
  Orienteering2 4:01:06 7.03(34:17) 11.32(21:18) 1438
  Run/walk4 3:15:44 19.13(10:14) 30.79(6:21) 400
  Tennis2 1:35:00
  Total25 17:37:29 80.19 129.05 3277

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Monday Jun 29, 2020 #

8 AM

Run/walk 1:01:55 [3] 6.01 mi (10:18 / mi) +100ft 10:09 / mi
shoes: Hoka M Clifton 5

Urban run. My goal was to run/walk for an hour, taking walking breaks whenever I felt like rather than at certain times, and running slower than I usually do if necessary. I did achieve the goal, helped I'm sure by fairly pleasant temperatures (75 at the end of my run, according to my car's thermometer). Dew Point was 65 according to my phone, so a bit on the humid side, but not bad.

GPS altimeter was as goofy as ever. It said 695 feet of climb. My rough estimate is 100.

Saturday Jun 27, 2020 #

11 AM

Run/walk 38:12 [3] 3.76 mi (10:10 / mi) +80ft 9:58 / mi
shoes: Hoka Clifton 4

Very humid (DP 69) although not terribly hot (upper 70's).

Friday Jun 26, 2020 #

11 AM

Running 21:32 [3] 2.24 mi (9:37 / mi) +86ft 9:17 / mi
shoes: Hoka M Clifton 5

Late-morning run around the Cobb's Hill reservoir. One lap on the walking path, then two laps on the road. Pretty warm, mid 80's, but didn't seem very humid.

Thursday Jun 25, 2020 #

9 AM

Running 40:46 [3] 4.01 mi (10:10 / mi) +152ft 9:49 / mi
shoes: Hoka M Clifton 5

With trailsnail, from Webster Park pickleball courts. More or less the Webster Turkey Trot course, just shortened a bit. Two walking breaks.

Tuesday Jun 23, 2020 #

9 AM

Run/walk 46:24 [3] 4.51 mi (10:17 / mi) +100ft 10:05 / mi
shoes: Hoka M Clifton 5

Warm muggy day even at 9 am. Ran 6 min / walked 1 min but then shortened the running time to 5 min not too far into the run.

Monday Jun 22, 2020 #

9 AM

Running warm up/down 5:22 [2] 0.53 mi (10:03 / mi) +3ft 10:00 / mi
shoes: Hoka Clifton 4

Running intervals 13:35 [4] 1.75 mi (7:46 / mi)
shoes: Hoka Clifton 4

Intervals at the Webster Thomas track. 82 degrees, 68 DP at 9 am.

7x400m

2:00, 1:56, 1:54, 1:54, 1:56, 1:58, 1:56

And no, Garmin GPS, I did not have 420 feet of climb on this perfectly level track!

Running warm up/down 2:32 [2] 0.27 mi (9:17 / mi) +1ft 9:15 / mi
shoes: Hoka Clifton 4

Sunday Jun 21, 2020 #

12 PM

Running (Trail) 37:52 [3] 3.5 mi (10:49 / mi) +76ft 10:35 / mi
shoes: Hoka Clifton 4

Mid-day run on HJ and assorted side trails, most or all on (I believe) private land but not posted as such.

Friday Jun 19, 2020 #

8 AM

Running 32:28 [3] 3.36 mi (9:40 / mi) +40ft 9:33 / mi
shoes: Hoka Clifton 4

Run to home from car repair shop where I dropped the Mazda off for an inspection. It felt very very warm even though it was fairly early and the temperature was supposedly only 77. One walking break at 3 miles.

GPS altimeter was again FUBAR.

Wednesday Jun 17, 2020 #

11 AM

Running 31:20 [3] 3.11 mi (10:05 / mi) +61ft 9:53 / mi
shoes: Hoka M Clifton 5

HJ trail.

Tuesday Jun 16, 2020 #

9 AM

Running 49:46 [3] 5.03 mi (9:54 / mi) +143ft 9:38 / mi
shoes: Hoka M Clifton 5

Dropped the controls from HH off at Lavine's garage, then parked on Highland Ave and did an urban run.Three 1-min walking breaks, at around 20, 30, and 40 minutes.

Monday Jun 15, 2020 #

10 AM

Running warm up/down 4:53 [2] 0.5 mi (9:42 / mi) +1ft 9:41 / mi
shoes: Hoka M Clifton 5

Running intervals 13:33 [4] 1.75 mi (7:45 / mi)
shoes: Hoka M Clifton 5

Interval workout at Thomas HS track. 7x400 meters, with walk recovery.

1:59, 1:58, 1:55, 1:53, 1:56, 1:54, 1:47
11 AM

Running warm up/down 2:17 [2] 0.26 mi (8:42 / mi) +1ft 8:41 / mi

Sunday Jun 14, 2020 #

11 AM

Running 35:53 [3] 3.58 mi (10:02 / mi) +33ft 9:56 / mi
shoes: Hoka Clifton 4

HJ trail on a very pleasant day.

Saturday Jun 13, 2020 #

9 AM

Tennis 45:00 [1]

Tennis with Mike S. Still struggling with ground strokes. My net play seems to have improved a bit though.
10 AM

Running 28:46 [3] 3.01 mi (9:33 / mi) +47ft 9:25 / mi
shoes: Hoka M Clifton 5

Run in and around the village of Webster, after playing tennis. Made 3 miles with no walking breaks, for a change.

Thursday Jun 11, 2020 #

3 PM

Running 34:06 [3] 3.56 mi (9:35 / mi) +46ft 9:28 / mi
shoes: Hoka M Clifton 5

Short late afternoon run. Weather much more pleasant than yesterday.

Wednesday Jun 10, 2020 #

9 AM

Run/walk 49:13 [3] 4.85 mi (10:09 / mi) +120ft 9:55 / mi
shoes: Hoka Clifton 4

Warm, humid day. 80 degrees (heading to low 90's), 71 degree DP.

Once again, the altimeter of my GPS went haywire. I tried to estimate my climb (which wasn't insignificant, but was nowhere near the 692 feet reported).

Monday Jun 8, 2020 #

11 AM

Running 33:28 [3] 3.37 mi (9:57 / mi) +251ft 9:17 / mi
shoes: Hoka Clifton 4

Durand roads, with trailsnail. Cheryl and Hanna walked while we ran.

Sunday Jun 7, 2020 #

11 AM

Orienteering 1:51:54 [2] 4.05 mi (27:36 / mi) +1097ft 21:58 / mi
shoes: Adidas Terrex

Picking up the remaining controls from Harriet Hollister. Trailsnail assisted.

Saturday Jun 6, 2020 #

1 PM

Running 33:18 [3] 3.44 mi (9:41 / mi) +66ft 9:30 / mi
shoes: Hoka Clifton 4

HJ trail. Nice day, low 70's, sunny, breezy.

Friday Jun 5, 2020 #

9 AM

Tennis 50:00 [2]

Spry courts, with Mike S. I feel like I'm slowly getting a bit better, with the emphasis on slowly. Wish it were faster.
11 AM

Running 29:31 [3] 3.07 mi (9:37 / mi) +240ft 8:57 / mi
shoes: Hoka Clifton 4

Durand, on park roads. Made it w/o any walking breaks, which is unusual for me. Definitely cooler (72) up there than further from the lake.

Thursday Jun 4, 2020 #

10 AM

Orienteering 2:09:12 [1] 2.98 mi (43:21 / mi) +341ft 39:07 / mi
shoes: Merrell hiking boots

Short Orange course at Harriet Hollister, with Fred, Cheryl, and Hanna. Picked up controls as we went. Worked on getting Fred to do as much as possible, but his skill level is certainly not Orange yet. But he learned a lot -- such as what a reentrant, spur, saddle, and depression are; lot of experience walking off trail; learning to hunt a little for controls once he's in the right area. Also, I showed him how to set and follow a rough compass bearing. I'm sure he doesn't remember enough to do it on his own, but we have to start somewhere. In addition, he picked the route choices for most of the controls; often picking something I wouldn't have picked (he always leaned towards a longer trail route rather than a shorter through the woods route.) So it was time well spent.

I stopped my GPS a couple of times and forgot to re-start it. Fred was doing the job of untying controls and putting them in my bag and I didn't want that to count towards his total time, so I stopped the watch, then didn't re-start. I'll have to estimate that lost time when I record his time. 1-2 looked about the same distance as 4-5, so I'm calling that 8 minutes. 2-3 looked about the same as 9-10, so I'll call that 12 minutes.

Short Orange - Splits

Wednesday Jun 3, 2020 #

2 PM

Running 36:06 [3] 3.66 mi (9:52 / mi) +100ft 9:37 / mi
shoes: Hoka Clifton 4

Path along the lake by Durand, from near Culver Rd.

Tuesday Jun 2, 2020 #

12 PM

Running 38:35 [3] 4.02 mi (9:36 / mi) +92ft 9:24 / mi
shoes: Hoka M Clifton 5

From home. 62 degrees, overcast. Only one walking break.

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