Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: RLShadow

In the 31 days ending Oct 31, 2013:

activity	#	time	miles		km		+ft
Pickleball	12	14:50:00
Walking	8	8:07:01	24.48	(19:54)	39.39	(12:22)	931
Course setting	6	7:56:44	16.63	(28:40)	26.76	(17:49)	2744
Mapping	3	7:34:14	13.37	(33:58)	21.52	(21:06)	1942
Strength	5	2:41:00
Walk/run	4	1:51:59	11.12	(10:04)	17.89	(6:16)	263
Lawn mowing	1	16:58	0.44	(38:18)	0.71	(23:48)	1
Total	39	43:17:56	66.04		106.28		5881
[1-5]	37	41:52:56

4:28

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Thursday Oct 31, 2013 #

2 AM

Pickleball 1:30:00 [2]

Open play at the Rec Center.

9 AM

Strength 36:00 [3]

Fitness room workout, mainly legs as usual.

1 PM

Pickleball 45:00 [1]

Teaching beginner class with Mike S.

Wednesday Oct 30, 2013 #

11 AM

Walking (Dog walk) 46:46 [1] 2.73 mi (17:08 / mi)
shoes: Asics Gel Venture 3

Canal path in Fairport, after dropping off my computer for troubleshooting at this repair person who lives there.

Tuesday Oct 29, 2013 #

11 AM

Walking (Dog walk) 47:33 [1] 2.72 mi (17:29 / mi)
shoes: Asics Gel Venture 3

Hojack Trail, on a section I've never been on before. It's relatively new -- tracks were taken out within the last year or so, and a firm gravel trail put in. I went from North Ponds Park to Phillips Road, where the rail-trail ends.

Monday Oct 28, 2013 #

8 AM

Strength 35:00 [3]

Fitness room workout.

3 PM

Walking (Dog walk) 42:12 [1] 2.4 mi (17:33 / mi) +10ft 17:29 / mi
shoes: Asics Gel Venture 3

Sunday Oct 27, 2013 #

2 PM

Walk/run (Dog walk) 30:34 [3] 2.98 mi (10:16 / mi) +76ft 10:01 / mi
shoes: Montrail Mt Masochist Mar 2011

Hojack Trail run/walk with Homer and trailsnail.

This time, Homer did take a nice swim in the creek.

Saturday Oct 26, 2013 #

Event: ROC - Highland Park Vampire-O

2 PM

Pickleball 2:00:00 [3]

Rec Center. Six courts, lots of people. Some very good games, others kind of one-sided, but overall, a nice day on the courts.

Friday Oct 25, 2013 #

10 AM

Pickleball 1:25:00 [3]

Some very competitive pickleball. We had 8 players -- me, Joe Roth, Kevin, Pam, Debbie H, Carole, Doug D, Frank. Played 4 games with the Kevin/Joe/Pam/me foursome with various partner combinations.

1 PM

Walking (Dog walk) 58:40 [1] 3.32 mi (17:41 / mi) +13ft 17:37 / mi
shoes: Brooks Ghost 5

Walk with Homer, over to Finn Park, around the field, and then back via the Rt 104 path.

Wednesday Oct 23, 2013 #

10 AM

Pickleball 1:20:00 [3]

Rec Center. Some good games. Had 10 people at the max -- Kevin, Mike S, Mike L, Pam, Debbie S, Debbie H, Jack, Doug D, Joanne, me.

Tuesday Oct 22, 2013 #

10 AM

Walk/run (Dog walk) 29:33 [3] 2.9 mi (10:11 / mi) +135ft 9:46 / mi
shoes: Brooks Ghost 5

Hojack Trail walk/run with Homer. Again, ran 1:20, walked 0:40, repeat until done.

Stopped at a nice stream with a fairly deep (meaning maybe 3 feet) swimming hole that he usually loves to go in, but he refused to get wet today, which doesn't seem like him. Even though it was a bit chilly out (mid 40's and windy).

C • PTSD? 6

Monday Oct 21, 2013 #

11 AM

Walking (Dog walk) 55:48 [1] 3.07 mi (18:10 / mi) +15ft 18:05 / mi
shoes: Brooks Ghost 5

Mid-day walk with Homer to Finn Park, around the field with a stop at the creek (which he didn't seem very interested in, which is unusual).

6 PM

Strength 30:00 [3]

First fitness room workout in 2 weeks. Need to get this back to a regular basis. Had some reasons (away for 5 days for family reunion for one), but no excuse to go 2 weeks.

8 PM

Pickleball 1:00:00 [3]

Ladder league at the Rec Center, subbing for Doug. Others in the foursome were Mike S., Bill H., and Carole. Overall I played quite poorly, I thought. Lost 2 games (badly) while partnering with Bill and then with Carole, and won only when Mike was my partner.

Sunday Oct 20, 2013 #

Event: ROC - Powder Mills Park Regular Meet

8 AM

Course setting 2:31:20 [1] 4.82 mi (31:24 / mi) +950ft 26:27 / mi
shoes: Montrail Mt Masochist Mar 2011

Setting controls for the Powder Mills meet.

1 PM

Walking (Dog walk) 1:56:45 [1] 3.53 mi (33:04 / mi) +834ft 27:02 / mi
shoes: Montrail Mt Masochist Mar 2011

Walking behind Cheryl as she did the Orange course at Powder Mills. Complaints were received that it was too long and too hilly.

Homer came along, and didn't complain at all, in fact he looked like he would have been happy to do twice the distance.

Saturday Oct 19, 2013 #

10 AM

Course setting 29:00 [1] 1.0 mi (29:00 / mi)
shoes: Asics Gel Venture 3

Setting out controls at Webster Park for a short course that Karl is using for scout orienteering.

2 PM

Pickleball 25:00 [2]

Webster Rec Center.

3 PM

Course setting 50:20 [1] 1.94 mi (25:57 / mi) +373ft 21:57 / mi
shoes: Montrail Mt Masochist Mar 2011

Course setting at Powder Mills, to get a little head start on tomorrow. Got 7 controls set out which doesn't sound like a lot, but they're some of the more remote, time consuming ones. Having them out of the way is good for my peace of mind.

Friday Oct 18, 2013 #

11 AM

Walking (Dog walk) 1:01:43 [1] 3.5 mi (17:37 / mi) +53ft 17:22 / mi
shoes: Asics Gel Venture 3

Mid-day walk with Homer. Low 50's, sunny, a bit breezy, generally nice day for a longish walk.

Thursday Oct 17, 2013 #

11 AM

Walk/run 29:23 [2] 2.94 mi (10:00 / mi) +9ft 9:58 / mi
shoes: Brooks Ghost 5

First walk/run in a while, and first urban run (Park Ave area) in a very long time. Felt pretty good. Ran for a longer duration and a longer distance than other outings since I've attempted to start up running again. The unknown is what my knees feel like tomorrow.

Ran for 1:20, walked for 0:40.

1 PM

Pickleball 45:00 [0]

Pickleball lesson #3 that Mike and I are teaching.

2 PM

Pickleball 1:50:00 [2]

Open play at the Rec Center.

Wednesday Oct 16, 2013 #

8 AM

Course setting 35:46 [1] 1.36 mi (26:21 / mi) +251ft 22:25 / mi
shoes: Montrail Mt Masochist Mar 2011

Checking out the last few control points for this weekend's meet. Fortunately, all looked OK, and only a few minor map updates noted in today's travels.

11 AM

Walking (Dog walk) 57:34 [1] 3.2 mi (17:59 / mi) +6ft 17:57 / mi
shoes: Asics Gel Venture 3

Mid-day walk with Homer, much of it on the Rt 104 path. He seemed to have plenty of energy, probably because his lack of activity while we were gone this past weekend.

Thursday Oct 10, 2013 #

9 AM

Course setting (Dog walk) 1:30:18 [1] 3.51 mi (25:42 / mi) +670ft 21:46 / mi
shoes: Hiking boots

1 PM

Pickleball 40:00 [0]

Mike S and I giving the 2nd pickleball lesson. Only 2 people (out of 4 signed up) were there today, but the others let us know they couldn't make it.

2 PM

Pickleball 1:10:00 [3]

At the Rec Center, after teaching our class.

Wednesday Oct 9, 2013 #

10 AM

Course setting (Dog walk) 2:00:00 [1] 4.0 mi (30:00 / mi) +500ft 26:50 / mi
shoes: Hiking boots

Trying to transition from map-making mode to course-setting mode. Took Homer with me which made sure I couldn't do much in the way of map corrections since it's tough to do much writing while holding a dog leash.

Got all of white and yellow checked out, and some of orange.

Hardly anything I had picked was totally inappropriate, but on yellow especially, on about half of the controls, I found a control location very close to the original one but very slightly more challenging, while still at a yellow level challenge. Like instead of being on a spur easily visible from a very nearby trail, moved it to the far side of a low hilltop, with the control out of site from the trail, but the hilltop clearly visible from the trail.

Took GPS, but somehow it got turned off around 12 minutes in. I re-started it after around another half hour, but then forgot to stop it when I stopped back at the car to shed some layers and write down a few changes to the controls. So the time and distance from the GPS is pretty much bogus. The 2 hours is reasonably accurate, and averaging 30 minutes per mile is probably pretty accurate also.

3 PM

Note

Also, Homer had a bit of an adventure at Powder Mills, somewhat harrowing for a brief time for me, and most likely for him.

He kept eying the swiftly-flowing Iron. Creek, at first in an area where the creek wasn't that accessible (long, moderately steep shoreline, some thick vegetation). Soon after that we came to an area (near Powderhorn lodge) where the mowed grass went right up to the creek, and it didn't look like it was a long way from grass level to water level. So we approached it, he immediately headed down the bank towards the water, and right away got tangled up in some viney typle of vegetation. So he couldn't quite make it to the water.

To make it worse, I then realized that although the grass level wasn't that high above water level (maybe 3-4 feet), the bank was totally vertical, actually maybe worse than vertical, possibly a little undercut. He tried to climb back up the bank, with absolutely no success. Me pulling hard on his leash which was attached to a choke collar didn't seem wise, either. At one point, I grabbed one of his paws, but no way was I going to pull him up by one paw.

So I decided to unleash him and hope he could make it fully into the water. If so, there was a place about 40 feet downstream where the dropoff was only about 1.5 feet and it wasn't totally vertical. He did manage to free himself from the vines, and then swam down to where I was calling him to. There, he got out with no trouble, shook off, and seemed fine. So, everything ended well. And he got in a good swim.

C • Homer seems appropriate today... 3

Tuesday Oct 8, 2013 #

9 AM

Mapping 2:57:06 [1] 4.78 mi (37:02 / mi) +967ft 31:05 / mi
shoes: Hiking boots

Still more Powder Mills mapping, on a great day for it (upper 50's, sunny, not very windy).

2 PM

Walk/run (Dog walk) 22:29 [3] 2.3 mi (9:47 / mi) +43ft 9:36 / mi
shoes: Brooks Ghost 5

Mid afternoon run with Homer on HJ trail. He seemed to persevere better on the trail than the recent road runs I've done with him.

He took a dip in the stream at about the turnaround point. There were some huge fish in the deep pool that he goes in -- salmon I presume. They had to be 2 feet long.

4 PM

Lawn mowing 16:58 [1] 0.44 mi (38:18 / mi) +1ft 38:13 / mi

Wore my FR10 during part of my front lawn mowing to get a sense of how accurate it is (my guess is, not very accurate). Didn't acquire satellites until I was about a third done.

Monday Oct 7, 2013 #

7 PM

Strength 35:00 [3]

Standard fitness room workout.

Sunday Oct 6, 2013 #

2 PM

Mapping 1:26:13 [1] 2.54 mi (34:00 / mi) +168ft 32:00 / mi
shoes: Hiking boots

The forecast made it sound like it was going to rain all day today, and rain hard much of the time, so I hadn't planned on doing any mapping. When the rain ended and the sun came out early to mid afternoon, I decided to get down there (Powder Mills) and make some progress even though I didn't have a lot of time to spend, as I had a commitment early evening. Plus I was caught a little flat-footed in terms of being ready to head down there, as I hadn't expected to map today. Still, I got enough done to feel like the trip was worthwhile.

Saturday Oct 5, 2013 #

8 AM

Mapping 3:10:55 [1] 6.06 mi (31:32 / mi) +807ft 28:00 / mi
shoes: Hiking boots

Powder Mills mapping. Had some rain in the middle portion of the time I was there, which pretty much shuts down actual mapping, but I was able to utilize the time to some extent by doing a map walk with the draft of the new map in hand on one portion of the park, making mental notes of areas that needed more attention (and getting the GPS trace for a trail that wasn't on the old map and wasn't yet on the new map). Now to spend most of the afternoon OCAD-ing the field work I did today, and working on draft course designs in Purple Pen.

8 PM

Strength 25:00 [3]

Fitness room workout, just before closing time. I had an unexpected free evening, and it's been 6 days since I've done a fitness room workout, so I decided to squeeze one in tonight.

Thursday Oct 3, 2013 #

2 PM

Pickleball 2:00:00 [2]

Rec Center, indoors. Around 10 people or so.

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