Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: RLShadow

In the 30 days ending Sep 30, 2021:

activity	#	time	miles		km		+ft
Run/walk	8	5:38:59	20.26	(16:44)	32.61	(10:24)	588
Strength	5	2:30:00
Walking	1	1:06:40	3.34	(19:58)	5.38	(12:24)	180
Biking	1	1:01:01	12.39	(4:55)	19.94	(3:04)	368
Orienteering	1	29:52	1.5	(19:55)	2.41	(12:22)
Biking (stationary)	1	18:19	4.1	(4:28)	6.6	(2:47)
Total	17	11:04:51	41.59		66.93		1136
[1-5]	16	7:51:35

1:54

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Wednesday Sep 29, 2021 #

Biking (stationary) 18:19 [3] 4.1 mi (4:28 / mi)
ahr:102 max:128

Indoor biking at the rec center. I wrenched my knee, apparently, when I fell about a week ago while WALKING on a sidewalk, during one of my runs. It wasn't the knee I landed on, but the other knee, which I think was due to trying to regain my balance in the few stumbling steps that I took before hitting the sidewalk. Long story about how I didn't know if I'd be up for an outdoor bike ride yet -- I didn't want to be 5-10 miles from home and realize my knee wasn't doing that well. On an indoor bike, I could quit whenever I felt like I had to.

Anyway, I did the campus loop again, which I've done many times in the past, but not since last April. The knee felt fine. I did OK -- two loops, 4.1 miles, avg speed 13.3 mph, avg wats 96. Last time I did it, I was 15 seconds faster, and avg'd 99 watts, but my avg HR was 117 -- this time is was 102. So maybe I'm in marginally better shape now, for biking, than I was then.

Monday Sep 27, 2021 #

10 AM

Strength 30:00 [2]

Bayview Y weight room and circuit room.

Friday Sep 24, 2021 #

11 AM

Walking (Dog walk) 1:06:40 [0] 3.34 mi (19:58 / mi) +180ft 18:59 / mi
ahr:93 max:124 shoes: Saucony Cohesion

Fairly vigorous dog walk with grand-dog Teddy on the HJ trail and on several side trails.

Wednesday Sep 22, 2021 #

5 PM

Strength 25:00 [2]

Weight room workout at the Y.

Tuesday Sep 21, 2021 #

4 PM

Run/walk 35:14 [3] 2.89 mi (12:11 / mi) +47ft 12:00 / mi
shoes: Saucony Cohesion

Run/walk on Creek St. I only ran 1 min and then walked 1 min, but I tried to make my runs a little faster than usual.

I was nearly finished with my run (my goal was to run/walk 3 miles) when it got cut short due to a very humiliating fall. First of all, I was on a sidewalk, not a trail; I don't think I've ever fallen on a sidewalk before. But what makes it worse is that I was walking at the time. I had just finished one of my 1-min runs, and had started to walk, when obviously I wasn't paying attention. I tripped on a sidewalk irregularity, took a couple of stumbling steps, and went down hard on the sidewalk. I damaged my glasses beyond repair, and got scraped up real nice on my left side (leg, forearm, shoulder, and forehead). I may be getting too old for this ...

Sunday Sep 19, 2021 #

9 AM

Strength 25:00 [2]

Long overdue fitness room workout. I just did the circuit training room machines.

Saturday Sep 18, 2021 #

5 PM

Run/walk 25:26 [3] 2.1 mi (12:07 / mi) +45ft 11:52 / mi
shoes: Saucony Cohesion

2 min run / 1 min walk

Run/walk 1 [0] 0.0 mi +10ft null / mi
ahr:122 max:144

HR data

Thursday Sep 16, 2021 #

11 AM

Run/walk 11:00 [3] 0.48 mi (22:56 / mi)
ahr:94 max:141 shoes: Saucony Cohesion

Stress ehcocardiogram, to try to figure out if there's anything wrong with my heart function which would explain my extreme lack of endurance since late last year. I was on a treadmill with increasing speeds and inclines, finishing up at a 16% incline. Managed to get my HR up to 140 which is what I was hoping to do, since I hit that while running. Results came back; a lot of medical terminology that I'm not familiar with and will have to look up. But my layman's interpretation is that there is nothing terrible wrong with me, which if true, is good, but it also means there is still no explanation for my poor endurance.

Monday Sep 13, 2021 #

12 PM

Run/walk 43:10 [0] 3.54 mi (12:12 / mi) +83ft 11:56 / mi
ahr:125 max:145 shoes: Asics Gel Contend 6

Run/walk 43:08 [3] 3.5 mi (12:19 / mi) +83ft 12:03 / mi
shoes: Asics Gel Contend 6

Creek St loop. 1.5 min run, 1 min walk

Sunday Sep 12, 2021 #

Event: ROC - Alasa Farms

Orienteering 29:52 [1] 1.5 mi (19:55 / mi)
shoes: Adidas Terrex

Didn't start my GPS. Mileage is a rough estimate. Shadowing Fred while he did the White (Beginner) course. I usually lagged 100 yards or so behind. He did everything totally on his own until he got to the 7-8 leg which I knew from looking at the map would be quite challenging. After I saw he didn't really know how to approach it, I suggested he use his compass and basically go straight north, even though there were no trails to follow. He did, and it worked reasonably well.

Fred was 4th out of 8; 9 seconds out of 3rd place.

Friday Sep 10, 2021 #

10 AM

Run/walk 23:19 [3] 1.94 mi (12:01 / mi) +31ft 11:50 / mi
shoes: Saucony Cohesion

HJ trail. 2 min run / 1 min walk.

Run/walk 1 [0] 0.0 mi +73ft null / mi
ahr:126 max:150

HR data

Wednesday Sep 8, 2021 #

11 AM

Strength 35:00 [3]

Fitness room workout at the Bayview Y. Went through the entire circuit training room for the first time, plus did a very few other things.

Tuesday Sep 7, 2021 #

2 PM

Run/walk 17:10 [3] 1.37 mi (12:32 / mi) +26ft 12:19 / mi
shoes: Saucony Cohesion

HJ trail, with trailsnail. Ran short, even by my standards, because my ribs were a little sore from a fall I took on the Whiting Rd trail two days ago.

Sunday Sep 5, 2021 #

3 PM

Run/walk 31:13 [3] 2.31 mi (13:31 / mi) +168ft 12:39 / mi
shoes: Asics Gel Contend 6

Whiting Road run/walk.

Run/walk 1:23:23 [0] 0.0 mi
ahr:128 max:141

HR data for Whiting Rd run.

Saturday Sep 4, 2021 #

11 AM

Biking 1:01:01 [3] 12.39 mi (4:55 / mi) +368ft 4:47 / mi
ahr:100 max:118 shoes: Dave Scott Ironman Centurian (

Biked to Webster Park to socialize with some pickleball players, and back home.

Thursday Sep 2, 2021 #

9 AM

Strength 35:00 [2]

Long overdue workout at Bayview Y fitness room.

4 PM

Run/walk 1 [0] 0.0 mi +5ft null / mi
ahr:135 max:150

Run/walk 25:53 [3] 2.13 mi (12:09 / mi) +17ft 12:04 / mi

Urban run, after dropping our granddaughter off at our son's house. Ran 2 min / walked 1 min for a change.

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