Training Log Archive: jcampbellIn the 31 days ending May 31, 2009:
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Sunday May 31, 2009 #
Orienteering race 45:31 [4] 5.8 km (7:51 / km) +135m 7:02 / km
slept:7.5 weight:192.6lbs shoes: High top 2
DVOA Club Event: Fort Washington State Park
Heather & I went to this event while Alison went on a 35 mile bike ride, which incidentally included appearing at the event!
Warm, in the 80's. Decided to do the Green course and push myself hard. Well I paid the price for this with some very sloppy orienteering at a number of the controls especially once near the circle from not reading the map clearly enough.
Heather & I went to this event while Alison went on a 35 mile bike ride, which incidentally included appearing at the event!
Warm, in the 80's. Decided to do the Green course and push myself hard. Well I paid the price for this with some very sloppy orienteering at a number of the controls especially once near the circle from not reading the map clearly enough.
Saturday May 30, 2009 #
running 1:03:24 [3] 7.25 mi (8:45 / mi)
ahr:153 max:166 slept:7.0 shoes: Ascis 2130
Midday run out on west river drive, (29.18) over Strawberry Mansion Bridge (3.55) and back along Kelly Drive 4.10 (0.5mile), 8.13, 8.07, (1.48 water stop), 7.53.
75 degF sunny. Felt hot though the humidity was only 45%
75 degF sunny. Felt hot though the humidity was only 45%
Stretching 8:00 [1]
Stretch after run
Tuesday May 26, 2009 #
running 32:36 [3] 4.0 mi (8:09 / mi)
ahr:155 max:168 slept:6.0 weight:191.2lbs shoes: Ascis 2130
Woke up early to a cool breeze. Thought I'd enjoy the cool weather before it reverts back to being more humid later in the week. Early run along the river (left house at 4.55am in the dark) and enjoyed it getting lighter. Felt good especially after yesterday's miserable run.
8.28, 8.01, 7.50, 8.17 (last mile included stop for water at Lloyd Hall)
8.28, 8.01, 7.50, 8.17 (last mile included stop for water at Lloyd Hall)
Stretching 9:00 [1]
Good stretch after run
Monday May 25, 2009 #
running 39:13 [1] 4.5 mi (8:43 / mi)
max:154 slept:8.0 weight:192.2lbs shoes: Ascis 2130
Memorial Day: Planned to run 5.5 miles along the river, but even early in the morning it was sticky and I ran totally out of gas, so only ran 4.5 miles and walked the last mile back from Lloyd Hall walking up the hill to the newly renovated pavilions which look great and have a good view over the river.
Stretching 9:00 [1]
Stretch after run
Sunday May 24, 2009 #
running (Trails) 43:26 [3] 6.0 km (7:14 / km)
ahr:135 max:158 slept:7.5 weight:191.2lbs
Tyler State Park. En route to pick Heather up from a sleep over, Alison and I went for a trail run in Tyler State park. A good training exercise for Alison as she had never been to the park and had to map read as we ran. A few trails are very hard to see now with thick vegetation or briars to shred your skin! It was fun in the woods, but hot and sticky in the open. This was excellent map reading training for Alison as she had a hard time in places keeping contact, considering we were not running very hard.
It was good to be out running on the trails with Alison.
It was good to be out running on the trails with Alison.
Saturday May 23, 2009 #
Cycling 53:11 [2] 9.0 mi (5:55 / mi)
ahr:110 slept:8.0 weight:193.2lbs
Part 1: Cycled out to Valley Green with Alison as part of cycle, trail run and cycle back training A nice sunny day, riding along Forbidden Drive in the shade was nice.
running (trail + hills) 31:51 [3] 3.25 mi (9:48 / mi)
ahr:150 max:171
Part 2: After locking up bikes at Valley Green, we ran along Forbidden Drive to the Covered Bridge and over to the east side trails with several good hills to get the heart rate up. The start was strange as my thigh muscles felt weird from cycling out there. Managed the complete run with the hills without stopping which was good.
Cycling 48:24 [3] 9.0 mi (5:23 / mi)
ahr:125
Part 3: After catching one's breath and drinking some water, we cycled back home along Forbidden Drive and West River Drive at a reasonable pace.
It was fun doing this with Alison. Look forward to doing it more often, before she gets to the fitness that I cannot keep up. - I've still some time to go before this happens, though she is getting stronger on the hills.
I guess we weren't trying hard enough as according to my heart monitor I only burnt 949 calories! (Footnote: Turns out my monitor was set for my weight at 100lbs, so in fact I burnt over 1600 calories. If I had my way I'd settle for 150lbs, but that would require serious food deprivation!)
It was fun doing this with Alison. Look forward to doing it more often, before she gets to the fitness that I cannot keep up. - I've still some time to go before this happens, though she is getting stronger on the hills.
I guess we weren't trying hard enough as according to my heart monitor I only burnt 949 calories! (Footnote: Turns out my monitor was set for my weight at 100lbs, so in fact I burnt over 1600 calories. If I had my way I'd settle for 150lbs, but that would require serious food deprivation!)
Stretching 10:00 [1]
Good stretch at end of cycle ride
Thursday May 21, 2009 #
running 36:57 [3] 4.5 mi (8:13 / mi)
slept:7.0 weight:192.2lbs
Early morning run along the river 5.30am. Finally woke up early feeling the desire to get up and run, rather than sleep deprivation. The light with the sun coming up and temp just above 60 degF made for the right way to start the day. 9.10, 7.55, 7.56, (4.10 1/2 mile), 7.47
Sunday May 17, 2009 #
Orienteering race 46:24 [4] 6.2 km (7:29 / km) +135m 6:45 / km
shoes: High top 2
Buffalo O-Festival: Long - Sprague Brook Park
Ran pretty cleanly, 5-6 didn't look at map well enough to start with as should have just hit the trail and stayed on it. Latter third of course was really an orange or even yellow level of difficulty. As a runners course, very surprised to find I had the fastest time for the course.
Interesting to see that although I had the fastest time by 2.5 mins, I only had one fastest leg
Ran pretty cleanly, 5-6 didn't look at map well enough to start with as should have just hit the trail and stayed on it. Latter third of course was really an orange or even yellow level of difficulty. As a runners course, very surprised to find I had the fastest time for the course.
Interesting to see that although I had the fastest time by 2.5 mins, I only had one fastest leg
Saturday May 16, 2009 #
Orienteering race 31:43 [5] 3.3 km (9:37 / km) +125m 8:05 / km
shoes: High top 2
Buffalo O-Festival: Hunters Creek Park Middle Distance
Took the first 3 controls to get into the map. First control drifted to the left too much. Ran hard and pretty clean navigation. Had fastest time for the course which felt good. Beat Ethan Childs M18 by 3 secs.
Took the first 3 controls to get into the map. First control drifted to the left too much. Ran hard and pretty clean navigation. Had fastest time for the course which felt good. Beat Ethan Childs M18 by 3 secs.
Orienteering race 12:06 [5] 2.2 km (5:30 / km) +35m 5:06 / km
shoes: Ascis 2130
Buffalo O-Festival: Emery Park North: Sprint
Pushed hard the whole way. Hesitated going to 5, stopping and checking, lost maybe 10 secs, 5-6 actually had to walk a bit of the minimal hill! Beyond that a second or two here or there, but would not have got to 11.06 which Ethan Childs had as the fastest time for the course.
After the barbeque chicken dinner where we got a got 1/2 chicken!, Alison & I drove up to see the Niagara Falls on the Canadian side where the view is more spectacular. Even with cloudy weather they are amazing. at the end the sun came out and we were spoilt with a rainbow.
Pushed hard the whole way. Hesitated going to 5, stopping and checking, lost maybe 10 secs, 5-6 actually had to walk a bit of the minimal hill! Beyond that a second or two here or there, but would not have got to 11.06 which Ethan Childs had as the fastest time for the course.
After the barbeque chicken dinner where we got a got 1/2 chicken!, Alison & I drove up to see the Niagara Falls on the Canadian side where the view is more spectacular. Even with cloudy weather they are amazing. at the end the sun came out and we were spoilt with a rainbow.
Tuesday May 12, 2009 #
running 36:30 [2] 4.5 mi (8:07 / mi)
slept:7.0 shoes: Ascis 2130
Early morning run 5.45am along the river. A perfect morning with the sun coming up and great light over the city and river. It was good to force myself to get out of bed as started offf like a slug, muscles still sore. Slowly got into some rhythm. Felt a lot better for having run.
8.46, 8.14, 4.06 (1/2 mile), 7.41, 7.42
8.46, 8.14, 4.06 (1/2 mile), 7.41, 7.42
Sunday May 10, 2009 #
Note
weight:195lbs (rest day)
A perfect day for a run, but woke up just drained of energy. Did manage to paint the bathroom, then went for an hours massage - my shoulder muscles were full of knots. need to get to the choropractor soon.
Did at least take the dog for a walk along the river to appreciate the beautiful day.
Did at least take the dog for a walk along the river to appreciate the beautiful day.
Saturday May 9, 2009 #
running 57:44 [3] 6.38 mi (9:03 / mi)
slept:7.0 weight:194.8lbs shoes: Ascis 2130
Been a pretty hectic week and wet to say the least. Afternoon run along west river drive over strawberry mansion bridge and back on Kelly drive. A major temp change 82 deg F And 52% humidity. It was to much for my excess weight, so had to walk over the bridge and the mile back home from Lloyd hall, so did not count this last mile. Not ready yet for summer like weather,
Sunday May 3, 2009 #
running race 1:16:52 [4] 10.0 mi (7:41 / mi)
shoes: Ascis 2130
BROAD STREET RUN Has become a major event with over 25,000 runners
Woke up to drizzle. Luckily it stopped until not long after I finished when it rained pretty hard. A family event, Carol ran with our neighbor Marsha and Alison with her school. Bumped into Karl Ahlswede before the start so we ran together until nature called. Ran hard to catch up to him and got in a groove. The temperature was just right and with so many people to push you along. The goal was to beat 80 mins so happy with my result.
Screwed up timing myself, so splits until 5 mile point were off. 2-5 mile 22.46, 7.43, 7.33, 7.43, 7.44, 7.28.
Good run by Alison 86 mins and Carol 107 mins
Woke up to drizzle. Luckily it stopped until not long after I finished when it rained pretty hard. A family event, Carol ran with our neighbor Marsha and Alison with her school. Bumped into Karl Ahlswede before the start so we ran together until nature called. Ran hard to catch up to him and got in a groove. The temperature was just right and with so many people to push you along. The goal was to beat 80 mins so happy with my result.
Screwed up timing myself, so splits until 5 mile point were off. 2-5 mile 22.46, 7.43, 7.33, 7.43, 7.44, 7.28.
Good run by Alison 86 mins and Carol 107 mins
Saturday May 2, 2009 #
running 45:00 [2] 5.5 mi (8:11 / mi)
Tired, but felt the need for some exercise to stretch the legs before the broad Street Run tomorrow.
Rest of day just felt like exhausted.
Rest of day just felt like exhausted.
Stretching 9:00 [1]
Good stretch after run