Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: RLShadow

In the 31 days ending Jul 31, 2017:

activity	#	time	miles		km		+ft
Pickleball	11	11:52:54	1.38		2.21		285
Running	12	6:41:20	38.07		61.27		890
Walking	2	2:02:59	3.37	(36:29)	5.43	(22:40)	82
Orienteering	1	46:16	4.11	(11:16)	6.61	(7:00)	73
Total	26	21:23:29	46.92		75.52		1330

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Monday Jul 31, 2017 #

9 AM

Walking 1:17:22 [1] 1.55 mi (49:55 / mi) +11ft 49:35 / mi
shoes: Merrell hiking boots

Cornell bird sanctuary.

Saturday Jul 29, 2017 #

10 AM

Running 34:31 [2] 3.51 mi (9:50 / mi) +60ft 9:41 / mi
shoes: Hoka Conquest 2

HJ trail, with trailsnail. Pleasant temps, mid to upper 60's.

11 AM

Walking (Dog walk) 45:37 [1] 1.82 mi (25:03 / mi) +71ft 24:09 / mi
shoes: Hoka Conquest 2

Again on HJ.

3 PM

Pickleball 1:25:00 [2]

Webster Rec, inside. Comfortable and low humidity outside. OK temperature but very high humidity inside. Very annoying.

Wednesday Jul 26, 2017 #

Event: ROC - Highland Park - Score-O

Tuesday Jul 25, 2017 #

4 PM

Pickleball 1:00:00 [2]

Webster Park. Approximately 4 games, fairly good ones.

Monday Jul 24, 2017 #

7 PM

Pickleball 1:25:00 [2]

Webster Rec, indoors.

Sunday Jul 23, 2017 #

2 PM

Running 46:16 [2] 4.82 mi (9:36 / mi) +79ft 9:28 / mi
shoes: Hoka Mafate Speed

HJ trail. Because of my struggles on Friday, I decided to do a 30 sec (approx) walk at each mile mark (not included in time or distance). That helped a bit, as it should. Warm day, but the HJ trail where I ran was probably 97% in the shade, so no real excuse due to weather.

C • weather 2

Saturday Jul 22, 2017 #

3 PM

Pickleball 1:15:00 [2]

Webster Rec, indoors.

Friday Jul 21, 2017 #

8 AM

Running 43:10 [2] 4.6 mi (9:23 / mi) +60ft 9:16 / mi
shoes: Hoka Conquest 2

Urban run. My goal was to run for an hour, or at least 6 miles. Didn't really come close. I just didn't have it. It was fairly early in the day, not cool but not really hot (I think it topped out at 80 by the end of the run) and not real humid. Started out slow, sped up a little but not too much. But from around 2 miles on, I was taking quite a few short walking breaks, then a longer one. And still I only managed 4.6 miles and nowhere near an hour. It's either old age (a distinct possibility), or just a general laziness about doing a decent level of training.

Thursday Jul 20, 2017 #

5 PM

Pickleball 30:00 [2]

Webster Park.

Wednesday Jul 19, 2017 #

10 AM

Pickleball 45:00 [2]

Webster Park.

Monday Jul 17, 2017 #

7 PM

Pickleball 45:00 [3]

Rec Center, indoors. Oppressively humid, so I only lasted for 3 games. But they were good games, at least.

8 PM

Running 35:57 [2] 3.75 mi (9:34 / mi) +64ft 9:25 / mi
shoes: Hoka Conquest 2

Did a slow run after getting home from pickleball. My goal was to maintain a relatively even (although slow) pace, and avoid speeding up for the last mile or so like I'm prone to do. For the most part, I succeeded.

Saturday Jul 15, 2017 #

12 PM

Running 28:35 [3] 3.06 mi (9:20 / mi) +37ft 9:14 / mi
shoes: Hoka Conquest 2

Short run. Pretty lazy pace the first 2 miles but sped up a bit on mile 3.

Friday Jul 14, 2017 #

9 AM

Pickleball 1:07:54 [2] 1.38 mi (49:21 / mi) +285ft 41:16 / mi

Pickleball at Webster Park.

Wednesday Jul 12, 2017 #

Event: ROC - RIT - Sprint Event

6 AM

Running 32:56 [3] 3.57 mi (9:14 / mi) +30ft 9:09 / mi
shoes: Hoka Conquest 2

Morning run. Not used to running this early ... took a while to have running feel right.

6 PM

Orienteering (Sprint) 20:10 [4] 1.98 mi (10:12 / mi) +62ft 9:54 / mi
shoes: Hoka Mafate Speed

Course A at RIT.

Orienteering (Sprint) 26:06 [5] 2.13 mi (12:15 / mi) +11ft 12:12 / mi
shoes: Hoka Mafate Speed

Course C at RIT. Navigation was OK but I was definitely running out of gas on course C. Didn't help that I ran this morning, I'm sure. When I ran this morning, I didn't think I'd be doing any serious orienteering tonight, because Wed. is our night with our grandson. I figured I'd either take him along and walk the beginner course with him, or else not go at all. He unfortunately couldn't be talked into going, but Cheryl said that I should go anyway.

Sprint A - Splits

Sprint C - Splits

Monday Jul 10, 2017 #

7 AM

Running 39:38 [2] 4.22 mi (9:23 / mi) +182ft 9:01 / mi
shoes: Hoka Conquest 2

Morning run from our hotel outside of Utica. Surprisingly hilly, esp. considering I started out planning on doing an out and back on the rail trail that was right by the hotel. I went out on the trail, but then decided on a road loop on the way back.

7 PM

Pickleball 1:40:00 [3]

Webster Rec.

Sunday Jul 9, 2017 #

7 AM

Running 18:22 [3] 2.0 mi (9:11 / mi) +31ft 9:03 / mi
shoes: Hoka Conquest 2

Morning run, before heading out on an overnight trip to the Utica area. GPS had issues at first -- after I had gone what I know to be about 0.15 miles, the GPS said I had gone 0.25 and my pace was 5:34 a mile, clearly not the case. It wound up saying that the loop I know to be 2.0 miles was 2.17 miles, so I manually adjusted the distance in the AP log. Looking at the trace, I can see evidence of it being off -- it said I started well NW of my actual location. (West of Bay Rd even.)

Thursday Jul 6, 2017 #

4 PM

Running 22:43 [3] 2.53 mi (9:00 / mi) +79ft 8:44 / mi
shoes: Hoka Conquest

From Webster Park. Played a game of pickleball, then had to sit out a couple of games so I decided to go for a short run. Warm, humid, and moderately hilly, so it was short but still a bit of a workout.

5 PM

Pickleball 1:00:00 [2]

Around 4 games at Webster Park courts.

Tuesday Jul 4, 2017 #

8 AM

Running race 36:06 [4] 4.0 mi (9:02 / mi) +241ft 8:32 / mi
shoes: Hoka Conquest

Fairport 4 mile race. Went out too fast, was fading badly the last half to two thirds of the race. Started out at an OK pace but I guess I got a bit ambitious and worked too hard to maintain a decent pace on the two uphills in the first mile, which I did but it took a lot out of me. Took a couple of walking breaks (around 20 sec each) even, during the 3rd and 4th miles.

My GPS had the course at a bit long (4.04) but I suspect the course was OK. Trailsnail's GPS said 4.01 miles which is certainly within GPS measuring error. My official time was 36:16 -- I started my watch when I crossed the start line.

I was quite surprised to find out that I took 3rd place out of 11 in my age group! Guess not many people run very fast when they're old like I am, which is why I did OK vs my peers. I was 285th out of 697 overall, and 184th out of 347 among male entrants.

Trailsnail finished 2nd in her age group, out of 8, even though somehow they didn't read her name in the awards ceremony so she was deprived of her award.

C • Fairport 4 miler 1

Monday Jul 3, 2017 #

9 AM

Pickleball 1:00:00 [2]

Webster Park. Nice morning for pickleball, although just a touch too breezy.

1 PM

Running 18:06 [3] 2.01 mi (9:01 / mi) +27ft 8:54 / mi
shoes: Hoka Mafate Speed

Short run, to get legs limbered up (hopefully?) in advance of the Fairport 4 mile race tomorrow. Need to stay/get in shape so I can keep up with trailsnail. :)

Saturday Jul 1, 2017 #

3 PM

Running 45:00 [3]

Rec center, 3 games only because we were having our son and grandson over for an early dinner.

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