Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: ccsteve

In the 31 days ending Oct 31, 2009:

activity	#	time	miles		km		+m
Morning Run	10	4:36:54	30.8		49.57		505
Orienteering	3	4:12:45	10.69		17.2		665	27 /	31c	87%
Dance	4	4:00:00
Walking	2	1:50:00	6.0	(18:20)	9.66	(11:24)	120
Trail Run	2	50:48	2.0		3.22
Total	14	15:30:27	49.49		79.64		1290	27 /	31c	87%

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Friday Oct 30, 2009 #

Morning Run (pavement) 25:50 [3] 3.0 mi (8:37 / mi) +35m 8:19 / mi
shoes: New Balance 479 - V2

Working on raising my knees again.

Wednesday Oct 28, 2009 #

Walking 1:20:00 [2] 4.0 mi (20:00 / mi) +120m 18:18 / mi
shoes: New Balance 479 - V2

Scout troop was hosting a Halloween event and I was able to walk around it for an hour+.

Monday Oct 26, 2009 #

Morning Run (pavement) 16:49 [3] 1.9 mi (8:51 / mi) +20m 8:34 / mi
shoes: New Balance 479 - V2

Shakeout run after Saturday. 8:00 - 700 - 87.5 / :33 - 50 - 90.9 / 7:50 - 700 - 89.4 / :26 - 40 - 92.3 [time and strides and strides/m]

Dance 1:00:00 [1]

Saturday Oct 24, 2009 #

Morning Run (pavement + trails) 1:14:00 [4] 8.0 mi (9:15 / mi) +250m 8:26 / mi
shoes: New Balance 479 - V2

Empire to Wetlands to Browncroft to Bunker... 2.5m before wetlands, 2.5m after. 8:56 / 8:10 / 4:14 / 29:32 in wetlands / 14:00 / 9:08

Goal was a long run with hills and trails - got it. Meant to keep sure footing in the wetlands and I still slid on one corner and up two hills.

Walking 30:00 [1] 2.0 mi (15:00 / mi)
shoes: New Balance 479 - V2

Melissa was wanting to get a look at the Webster course - was good but unsure at the event this past week and returns Tuesday for the modified champs.

First we walked the course and talked strategy.

Trail Run 18:48 [3] 2.0 mi (9:24 / mi)
shoes: New Balance 479 - V2

Then we ran it at a very modest pace. With the workout this morning, it was a bit of an exertion up the hills...

Wednesday Oct 21, 2009 #

Morning Run (pavement) 25:05 [3] 3.0 mi (8:22 / mi) +35m 8:04 / mi
shoes: New Balance 479 - V2

Working just a bit this morning.... 17:00 / 8:06

Monday Oct 19, 2009 #

Morning Run (pavement) 24:30 [3] 3.0 mi (8:10 / mi) +35m 7:53 / mi
shoes: New Balance 479 - V2

Looking at my knees, have to think about form there...

Dance 1:00:00 [3]

Saturday Oct 17, 2009 #

Event: ROC - Powder Mills [2009 Club Series #5]

Orienteering race 1:13:56 [5] *** 5.9 km (12:32 / km) +265m 10:14 / km
spiked:12/14c shoes: Integrator

Powder Mill Park Red - ok event, but a bit disappointing after Letchworth. Appears I lost a great deal of time on the second control - 5 minutes...

Probably a couple minutes crossing the swamp, I missed the trail, and went off for a bit. When I climbed the hill, I went too high and overshot where the control was, and then the apparent slight misplacement meant I didn't see it when I was where I thought it should be. Bad map reading and then bad strategy.

Wasn't pleased with my route to 7, but In the moment I couldn't see a better one... Randy and I took opposite routes and came out within seconds of each other. I'd probably have been faster with more road effort, but I thought I could miss the flag that way.

Orienteering warm up/down 30:00 [2]
shoes: Integrator

Flag pickup.

Red - Splits

Wednesday Oct 14, 2009 #

Morning Run (pavement) 25:03 [3] 3.0 mi (8:21 / mi) +35m 8:03 / mi
shoes: New Balance 479 - V2

Pacing run - 300 strides in 3:05 right in the middle shows 97strides per minute. Well - guess I've gotten that under my belt. My hope has been to get that raised up and "automatic" since they say that you hold the same stride rate at different speeds.

But really I'm sure I "know" that I've got to increase my VO2 max to sustain a high rate for a longer duration...

Saturday should be fun.

Monday Oct 12, 2009 #

Morning Run (pavement) 16:08 [3] 1.9 mi (8:29 / mi) +20m 8:13 / mi
shoes: New Balance 479 - V2

Felt harder than an easy run like this should be... 7:33 / 1:12 / 7:23

Dance 1:00:00 [1]

Saturday Oct 10, 2009 #

Orienteering 45:25 [4] 5.0 km (9:05 / km) +200m 7:34 / km
shoes: Integrator

Bit of technical training and testing in the woods at Durand. I found a stretch of 500m, and ran back and forth (1k) 5 times in a row. The rule was I couldn't make use of the trails, and there was no rest involved. I wanted to see how my 5k time held up "through the woods".

Observations: Trip 1 - I went way out of the way to avoid some climb early, and that kicked me about 80m off line - and set me up to wonder why the heck I was where I was... The second time through I matched up about the first and last 50m of the run, the third 100m and finally by the last time, I was almost on the same line in both directions.

Splits:
3:34 / 4:30
4:51 / 5:11
4:47 / 4:37
4:38 / 4:27
4:33 / 4:17

Wow - hadn't realized that first trip out was that fast... I wasn't tired yet, and did avoid some climb... [The trip back had about 25m of climb compared to 15m out, and my wide trip cut 10m of that out]

And - I hadn't realized how sloppy that second trip was... I think I was both climbing up and down and moving left and right... For the last 3 trips I was honing in on how much climb to use and how much contouring to do and got that just right.

Hmm - 9m / km - not as fast as I thought it would be. I had 5min/km on the 5k, and 11:20min/km on the Letchworth.

Morning Run 10:00 [2]

Light warmup of 4min in the park, then a 6 min walk of the 500m I was going to run.

Wednesday Oct 7, 2009 #

Morning Run (pavement) 34:17 [3] 4.0 mi (8:34 / mi) +40m 8:19 / mi
shoes: New Balance 479 - V2

Mostly dry though it did get a bit wet at the 3rd mile, but I didn't care by then. (wouldn't it be great if all rain could wait until after you started?)

C • Yes it would be 1

Monday Oct 5, 2009 #

Dance 1:00:00 [1]

Sunday Oct 4, 2009 #

Event: ROC - Letchworth East [2009 Club Series #4]

Orienteering race 1:11:24 [5] *** 6.3 km (11:20 / km) +200m 9:47 / km
spiked:15/17c shoes: Integrator

Letchworth East Red - #4 on the 2009 ROC club series.

Felt really good about this one, strong the whole way through.

Misses: Reentrant on #2 when I wasn't on top of the ridge and got swayed by another that looked good enough. Spur on #11 when I wasn't on top of the spur and overshot it. [looks like what happened to feet as well] In both cases I corrected well.

Choice: Took trails by the gorge from13 to 14 and that looks not so good now. Probably slowed with trail back and forth and some steep climbs vs the straight and smoothly up road. But it was at least gorges...

Plusses: Navigated with redundant systems. Believe I counted most legs and did things like "the count was 100, and I'm at 85, so 15 more, and the distance should be about right" - turned the only way it could be and nailed it.

So - counting, features, and feel all payed a part.

I know in other races I'd have that "but where could it be" thought, and then have to try to relate the map to what I saw - with the potential to have misread the map or the view... Much more confident this way.

Added the red splits to the system

Orienteering 32:00 [3]
shoes: Integrator

First warmdown - start to 1 -> 5, jumped over to 15 and then finished.

I was planning to rerun the whole, but felt a twinge in my left leg after starting - and figured it would be better to shorten this up.

Slightly better line to 1, but still off.

Tried to "correct" my slightly left of line towards the road after 1, but grossly messed that up. Then went to the top of the ridge for the reentrant - and that was easy to locate.

Nearly retraced steps to 3.

Had a more on-line trail to the road to 4, and then held to the road longer - until just after the green patch and dropped right on it. Interesting to "see" that clearly on the second time.

Also corrected my line to 5 - realized I drifted just a tad left leaving the reentrant.

Kept to the woods from 15 to 16 and wanted to check my splits, but I erased them before writing them down. It was a good line through the forest, and probably not much slower and so faster overall.

Trail Run 32:00 [2]
shoes: Integrator

Second warmdown. Control pickup on W/Y in an area that we really didn't get to on the Red. Nice views of the gorge. Some walking and jogging.

Red - Splits

Friday Oct 2, 2009 #

Morning Run (pavement) 25:12 [3] 3.0 mi (8:24 / mi) +35m 8:06 / mi
shoes: New Balance 479 - V2

Just a run...

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