Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mgb

In the 31 days ending Mar 31, 2013:

activity	#	time	miles		km		+m
Running	8	8:24:02	52.35		84.26		966
Cycling	6	3:00:00	46.26	(3:53)	74.45	(2:25)
Walking	3	2:35:00	4.5	(34:27)	7.24	(21:24)
Orienteering	2	1:30:04	4.41	(20:26)	7.09	(12:42)	100
Total	19	15:29:06	107.52		173.04		1066

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Sunday Mar 31, 2013 #

5 PM

Walking 50:00 [1] 1.5 mi (33:20 / mi)

Walking around the hood.

Sarah did her first green course today. Probably bad choice for the first one since it was pretty nasty out there with very long times. She did it though and quite well for something so tough, even beating Mark.

Odd having her go out on a course harder than the one I did though.

C • Sarah did awesomely! 2

11 AM

Orienteering 44:13 [3] 2.6 km (17:00 / km)

Walking the yellow course at Harold Parker. I don't want to do anything that could risk the shoulder in the short term.

Orienteering 30:34 [3] 2.4 km (12:44 / km)

Doing the white course as well killing some time.

White - Splits

Yellow - Splits

Thursday Mar 28, 2013 #

5 PM

Cycling 30:00 [3] 8.59 mi (3:30 / mi)

Doing some more biking at the gym. I am hoping that it will stop my endurance from totally going away.

Another 10 days to go with the sling. No real pain any more, but aches and some spots with dull pain. Exception when standing/sitting for a long time, getting some more pain especially by shoulder blade.

Monday Mar 25, 2013 #

6 PM

Cycling 30:00 [3] 8.05 mi (3:44 / mi)

Biking at the gym. Probably only shoulder safe exercise currently.

Sunday Mar 24, 2013 #

12 PM

Walking 1:00:00 [1] 1.0 mi (1:00:01 / mi)

Reality this was 4 hours but logging 1 hour due to extremely low intensity.

Since I can't run yet, we went to the Peabody Essex Museum and explored that. Nice museum, especially the Chinese house.

Saturday Mar 23, 2013 #

12 PM

Walking 45:00 [1] 2.0 mi (22:30 / mi)

Walking around the hood.

Wednesday Mar 20, 2013 #

Note

I went to a sports/musculoskeletal specialist today. His instructions were somewhat in conflict with the ER that he wants the shoulder completely immobilized for the first 2-3 weeks. The ER had said that you should do light pendelum exercises to prevent stiffness, but he said stiffness is exactly what we want as that will result in tighter joint capsule and rotator cuff muscles. So not much activity for the forseeable future.

C • Skadan 2

Monday Mar 18, 2013 #

Note

I have to write more when I can type better, but I am much improved from yesterday. Still in pain and I probably have to live with the sling for a little while. The shoulder was dislocated some 5 hours (it would not pop back in with local anesthesia, so they had to use sedation though it never actually put me to sleep) so I expect my arm taking some time to recover from that trauma.

Very many thanks to Trisha, Ian, Ben, Earl plus another couple of people who's name I don't know.

C • Skadan 1

Sunday Mar 17, 2013 #

10 AM

Orienteering 15:17 [4] 1.3 mi (11:45 / mi) +100m 9:29 / mi

Adjusted the distance and time to before injury, but kept the whole session track that includes getting to the hospital.

Important to note at this point, when I fell I was keeping pace with Bo fighting for second place and Ben was about 4 minutes behind.

Saturday Mar 16, 2013 #

2 PM

Running 1:07:30 [3] 6.32 mi (10:41 / mi) +171m 9:51 / mi

Wednesday Mar 13, 2013 #

6 PM

Cycling 30:00 [3] 7.38 mi (4:04 / mi)

Biking at gym

Tuesday Mar 12, 2013 #

5 PM

Running 58:52 [3] 6.59 mi (8:56 / mi) +144m 8:22 / mi

Little slower than last week, but ok.

Monday Mar 11, 2013 #

5 PM

Cycling 30:00 [3] 7.31 mi (4:06 / mi)

Biking at the gym

Sunday Mar 10, 2013 #

Note

I have now officially signed up for West Point plus SML in upstate NY. Still no registration available for BillyGoat. Sarah will join me for West Point.

2 PM

Running long 1:17:12 [3] 9.17 mi (8:25 / mi) +91m 8:10 / mi

A pretty tough weekend for running since we had a big production release at work that took most of it. Still able to get on a run that barely qualifies as a long run, and a lot flatter than usual. It allowed me to go a little bit faster though, especially towards the end.

Running warm up/down 12:01 [2] 0.58 mi (20:45 / mi) +62m 15:34 / mi

Saturday Mar 9, 2013 #

2 PM

Running 36:25 [3] 4.11 mi (8:52 / mi) +80m 8:21 / mi

Thursday Mar 7, 2013 #

6 PM

Running warm up/down 4:21 [3] 0.6 km (7:15 / km)

Running warm up/down 15:00 [3]

Coached drills

Running 2:13 [3] 0.4 km (5:32 / km)

Drills

Running intervals 26:57 [4] 6.2 km (4:21 / km)

Last indoor intervals for the season. A good session running with the fast girls again, keeping a pretty good pace. Long program 800,1200,1600,1200,800, 600. Quite long for an interval program at 6.2km.

Running 15:00 [3] 1.0 km (15:00 / km)

Running warm up/down 10:00 [3]