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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: j-man

In the 31 days ending Mar 31, 2006:

activity # timemileskm+m
  Run22 14:33:23 97.44 156.82
  Orienteering4 3:55:11 21.95(10:43) 35.32(6:40) 988
  Map hike1 1:30:00 4.97(18:06) 8.0(11:15)
  Map Hike/Run1 1:30:00 6.21(14:29) 10.0(9:00)
  Total22 21:28:34 130.57 210.14 988

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Friday Mar 31, 2006 #

Event: Flying Pig X (OCIN)
 

Run warm up/down 10:00 [1] 1.6 km (6:15 / km)
shoes: VJ Spikes

warmup

Orienteering race 40:30 [4] **** 5.4 km (7:30 / km) +250m 6:05 / km
shoes: VJ Spikes

Pig middle. Mediocre race. 2/3 of the controls were good and 1/3 were bad. Different problems, including poor bearings, control circle problems, poor route choice, etc...

Oddly enough, control circle problem on 5 foreshadowed problem to occur on control 1 on classic.

Blue - middle - Splits

Tuesday Mar 28, 2006 #

Run 1:07:23 [2] 8.0 mi (8:25 / mi)
shoes: Old Asics

TNT, 6 miles loop, solo.

Out in ~22:00, back in 20:40. Last was cruising but felt relaxed with a some to spare, although left glute tight.

Monday Mar 27, 2006 #

Run 31:00 [2] 4.0 mi (7:45 / mi)
shoes: Reeboks

Ran to HS. Did 1 mile in 7:09 in lap 5. And back.

Sunday Mar 26, 2006 #

Note

Assunpink

Run warm up/down 10:00 [1]
shoes: VJ Spikes

warmup/down

Orienteering race 1:08:00 [4] *** 10.0 km (6:48 / km) +250m 6:03 / km
shoes: VJ Spikes

Assunpink blue. Good race -- a few bobbles early but middle section went well.

Blue - Splits

Saturday Mar 25, 2006 #

Run 30:00 [2] 3.9 mi (7:42 / mi)
shoes: Adidas

To HS. Did three loops on track.

Friday Mar 24, 2006 #

Run 45:00 [2] 5.5 mi (8:11 / mi)
shoes: Old Asics

To Tyler.

Thursday Mar 23, 2006 #

Run 1:00:00 [1] 6.7 mi (8:57 / mi)
shoes: Old Asics

TNT.

Ran all around Tyler. Easy for 55:00 plus 5 minutes fast at end on grass.

Tuesday Mar 21, 2006 #

Run 1:08:00 [2] 8.0 mi (8:30 / mi)
shoes: Old Asics

TNT
Standard six mile loop. Ran out with Karl and Back with Jim. I think ~ 25:00 out and 26:00 back.

Ran with Dasha back up the hill.

Monday Mar 20, 2006 #

Run 33:30 [2] 3.6 mi (9:18 / mi)
shoes: Reeboks

To HS with Dasha.

Did two lane one loops on tracks. First, very easy at 2:30 pace; 2nd started easy (130 meters) then faster. 1:50 pace. Left hamstring tight.

Sunday Mar 19, 2006 #

Event: First Annual St. Patricks Day O Event
 

Note

Hibernia

Run 10:00 [1]
shoes: VJ Spikes

warmup

Orienteering race 47:28 [4] *** 7.0 km (6:47 / km) +155m 6:06 / km
shoes: VJ Spikes

Ridley Red. Good run, just lost 1-1.5 minutes on sloppiness.

Run warm up/down 7:00 [1] 0.8 mi (8:45 / mi)
shoes: VJ Spikes

Between regular course and sprint.

Orienteering race 11:37 [4] **** 2.0 km (5:49 / km) +33m 5:22 / km
shoes: VJ Spikes

Ridley Sprint. Good course and good run. A little hesitation at start, but good flow through middle.

Orienteering warm up/down 20:00 [1] *** 2.0 mi (10:00 / mi)
shoes: VJ Spikes

Picked up controls/cooldown.

Red - Splits

Sprint - Splits

Saturday Mar 18, 2006 #

Run 53:00 [2] 6.0 mi (8:50 / mi)
shoes: Old Asics

Ran with Kolya to Ridley corner.

Friday Mar 17, 2006 #

Run 30:00 [1] 3.3 mi (9:05 / mi)
shoes: Old Asics

Ran with Dasha in Williamson School grounds. Very poor light from headlamp made for tricky going.

Thursday Mar 16, 2006 #

Run 55:00 [1] 6.0 mi (9:10 / mi)
shoes: Old Asics

TNT, Media Edition. Ran with the whole gang, got to the Tyler trails and Anne led us through. Emerged N of the HS and visited the track. Did two lane 4 loops with Dasha. 2nd one was 1:48 though first one slower.

Wednesday Mar 15, 2006 #

Run 33:30 [2] 4.4 mi (7:37 / mi)
shoes: Reeboks

To HS, 2 loops, and back. 2 hills at end.

Tuesday Mar 14, 2006 #

Run warm up/down 8:00 [2] 0.95 mi (8:25 / mi)
shoes: Old Asics

To trail

Run 46:00 [3] 6.1 mi (7:32 / mi)
shoes: Old Asics

TNT, regular loop with Jim E. for 2/3 of the way (I took off at the big hill on return trip).

Out ~24:00
Back ~22:00

Run warm up/down 14:00 [2] 1.6 mi (8:45 / mi)
shoes: Old Asics

Back to Sandy's

Monday Mar 13, 2006 #

Run 45:00 [2] 5.5 mi (8:11 / mi)
shoes: Asics

Ran to Tyler

Sunday Mar 12, 2006 #

Note

Tyler [courses]

Run 30:00 [2] 3.4 mi (8:49 / mi)
shoes: Asics

Ran with Dasha to HS.

Saturday Mar 11, 2006 #

Note

Ohio wedding

Run 40:00 [2] 4.5 mi (8:53 / mi)
shoes: Reeboks

Ran in Columbus, OH downtown with Dasha.

Wednesday Mar 8, 2006 #

Note

I haven't really done any stretching at all in the past month. I never did calf-isolating stretches, but they did benefit from the variety of leg stretches I was doing. I have to start that again.

Tuesday Mar 7, 2006 #

Note

Been noticing heel/heel spur discomfort for the past several weeks. I think I've always (or for a while) had a bump on the right heel, just right of the vertical axis. I've read that heel spurs are often associated (caused by?) plantar fascitis or achilles problems. True?

Run 36:00 [2] 5.0 mi (7:12 / mi)
shoes: Old Asics

TNT. Down to path, warmup, and after.

Run 24:00 [4]

8 x 2 minute on, 1 minute off. On section was 1 minute out and back. Basically went from edge of stone bridge to a stone bench on the left.

2nd minutes were often 8% slower.

Sunday Mar 5, 2006 #

Note

Mt. Joy score

Run warm up/down 15:00 [2]
shoes: Spikeless VJs

warmup/down

Orienteering race 47:36 [4] *** 7.7 km (6:11 / km) +300m 5:10 / km
shoes: Spikeless VJs

Valley Goat II. Score format with 95% + of optimum route likely non-debatable.

Led most off the race after 1st control. Mostly clean (it is VF after all) but of course had small bobbles that go with the territory of leading the train.

E-punch stopped working with 6 controls to go and I started to punch on the map. Apparently forgot to clear the device.

Map hike 1:30:00 [1] *** 8.0 km (11:15 / km)
shoes: Spikeless VJs

Streamering the sprint and some other controls with Dasha.

Map Hike/Run 1:30:00 [1] *** 10.0 km (9:00 / km)
shoes: Spikeless VJs

The running portion of streamering. Score controls; solo.

Score-O - Splits

Friday Mar 3, 2006 #

Run 30:30 [2] 4.0 mi (7:38 / mi)
shoes: Asics

Thursday Mar 2, 2006 #

Run 41:30 [2] 5.2 mi (7:59 / mi)
shoes: Asics

To high school, 8 laps around track, most in lane 5. Did last one in lane 1 in 1:39, slightly harder than the rest but still easy. Back.

Drizzling.

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