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Training Log Archive: RJM

In the 30 days ending Apr 30, 2013:

activity

time

miles

Natural History

13:25:00

BikeCommute

9:55:00

Orienteering

2:34:21

3.29

5.3

41c

Orienteering -race

2:30:05

8.14

(18:26)

13.1

(11:27)

600

56c

Running

1:45:50

Trail Run

1:11:41

Strength

10:00

Total

31:31:57

11.43

18.4

600

97c

[1-5]

26:31:57

averages - sleep:6.8 rhr:45 weight:186.1lbs

3:00

0:00

» now

Tuesday Apr 30, 2013 #

Natural History 3:00:00 [1]
slept:7.0

Macedonia parks - longview, sugarbush. Good wildflowers in south longview, nice wet woods. part north of the woods had no ephemerals, pretty boring. Sugarbush hads some nice ledges, but no real ephemeral show.

Monday Apr 29, 2013 #

BikeCommute 40:00 [2]
slept:8.0 weight:188.5lbs

Easy.

Sunday Apr 28, 2013 #

Event: SMOC - 2013 Spring Crooked Lake

Event: WPOC - Deer Lakes

Note
slept:7.0 (rest day)

Soggy day, knee is better but still a little sore, so took the day off.

Saturday Apr 27, 2013 #

Trail Run 23:41 [3]
slept:6.0 weight:186.5lbs shoes: Asics GT2170-2012

Cascade Chuckery. Left knee still sore, and i only needed 10 minutes to reach the week's goal. Ran extra easy first 5, and some of the soreness left, so rather than turning around did the whole loop, still easy. Did a lot of things outside today, and a little tired from that,

Natural History 1:00:00 [1]

Panzner with the bothers. Walked the whole 100 acres, pretty steady the whole time. Learned a lot from them. Beautiful sunny warm day. Marsh marigolds about the only thing in flower except in their upland woods. Prorated from 3.5hr

Friday Apr 26, 2013 #

BikeCommute 50:00 [2]
slept:6.0

regular, and a loop to the ATM before helping ellen get the garage door fixed. Just a little muscle soreness from yesterday, but some joint problems on outside of left knee. Not much, but a noticeable ache.

Thursday Apr 25, 2013 #

Running 29:50
slept:7.0 shoes: Asics GT2170-2012

busy day hosting jeff conner, but while at school i snuck off for a short run on camapus. Went to track for repeats (to find good footing for 4x220m), and after one lap got kicked off by grounds crew (prepping for meet). finished off using time as a guide to distance parallel to the track (concrete+ grass).
Warmup on wolf ledges and east - tried to do grass as much as possible.

Strength 10:00 [1]

Wednesday Apr 24, 2013 #

BikeCommute 40:00 [2]
slept:7.0 weight:185.5lbs

Tuesday Apr 23, 2013 #

Note
(rest day)

Fantastic voyage through my colon. i'm glad that's over

Monday Apr 22, 2013 #

BikeCommute 40:00 [2]
slept:8.0

Easy. Began prep for tomorrow's procedure

Sunday Apr 21, 2013 #

Event: SMOC - 2013 Spring Hi-Land Lake O Meet

Orienteering 1:20:00 ***
18c slept:8.0 weight:185.5lbs shoes: Inov8 rocklite 315 -3

Kendall with bob. ran last week's course backwards from armington. He was also checking the map so we often stopped to inspect and trot around. 50F, pleasant, clear.
This was a bit longer than intended, but much of it was easy and off trail, so the pounding shouldn't be too bad. Nonetheless i really hit the wall at 40 minutes, and bob really dusted me after that. Especially on the uphills.

Saturday Apr 20, 2013 #

Trail Run 48:00
slept:6.0 weight:185.5lbs shoes: Asics GT2170-2012

Dusting of snow this morning! Welcome to spring. Sand run from hawkins - looped cherry trail to west, with lots of slowing and nature photos along the way. Felt some weird tightness early on that convinced me to treat this as a very slow base-building session.
Hydrophyllum leaves common, Skunk cabbage leaves a foot tall, many shrubs greening up. No trout lily flowers here, but the 40f temps may have made them hard to see. Blue cohosh flowers, plantain-leaved sedge, bloodroot all in flower.

Friday Apr 19, 2013 #

Natural History 1:00:00 [1]
(rest day)

Tamarack bog tour with Alex and Mike R. Caltha now in flower, osmuda croiziers up

Thursday Apr 18, 2013 #

BikeCommute 35:00 [2]
slept:5.0 weight:185.5lbs

easy. School is getting very busy. 80F today!

Wednesday Apr 17, 2013 #

BikeCommute 40:00 [2]
slept:5.0 weight:186.5lbs

Lousy night, never got back to sleep after dog woke me up. Intended to do intervals after arriving at school in the AM, but after a few steps it was clear that i just wasn't ready - stiff ankle, and some soreness from yesterda (!?). So turned around and went to work. On return home i forced myself to run slowly around the neighborhood, and did the planned 4x45seconds pushes. I was not fast, but i did it.

Running 24:00
shoes: Asics GT2170-2012

Tuesday Apr 16, 2013 #

BikeCommute 1:15:00
slept:7.5

Am ride to panzners to check Field E (scared up a female turkey!), then to school = 55 min. Worked up a sweat! Home on crosby.

Natural History 1:30:00

Panzner looking at twigs. Keyed out mosses and others in lab. My first moss! Climacium (probably dendroica), and Thuidium delicatulum

Monday Apr 15, 2013 #

BikeCommute 40:00 [2]
slept:8.0 weight:187.5lbs

Sunday Apr 14, 2013 #

Event: Cuyahoga Valley NP / Kendall Lake

Orienteering 49:21 [4] *** 5.3 km (9:19 / km)
17c rhr:44 slept:8.0 weight:177.5lbs shoes: Inov8 Oroc 280

Kendall lake red course, NEOOC. Set by steve hendrix with some advice. This was really an orange course with two slightly more difficult legs, so i was running hard (or as hard as my current poor fitness allows) most of the time. Made one embarrassing parallel error on one of the only interesting legs. Todd P said he went 39 on this course, and frogstompers got me by 2min, so i have some work to do! All epunch, strong turnout - i think the increased advertising is helping! And Karen, Nat, Ellen, and Aiden came too - K&E on white, N&A on yellow. All had fun

Natural History 25:00 [1]

Cascade metropark oxbow - short loop for wildflowers, which are only just opening.

Saturday Apr 13, 2013 #

Natural History 2:30:00
slept:7.0

field work today, no time to workout. Circle plot census (first of year), then walked bog and brought samples back to key in lab. Then garlic mustard pull 1-4 (prorated). Chilly and wet.

Friday Apr 12, 2013 #

Running 32:00 [3]
rhr:45 slept:6.0 shoes: Asics GT2170-2012

easy run on a busy day around the neighborhood

Thursday Apr 11, 2013 #

Natural History 1:00:00 [0]
rhr:45 slept:7.0 (rest day)

keying sphagnum and birch and populus

Wednesday Apr 10, 2013 #

BikeCommute 40:00 [2]
slept:6.0 weight:187.5lbs

Tuesday Apr 9, 2013 #

BikeCommute 40:00 [2]
slept:6.0 weight:188.5lbs

Natural History 2:00:00

Panzner field b for an hour on a beautiful day. Then key sphagnum

Monday Apr 8, 2013 #

BikeCommute 40:00 [2]
weight:188.5lbs

spring hit today - bulging buds on trees, daffodils opened, everytihng at once. Easy ride in and back, a bit sore and stiff

Sunday Apr 7, 2013 #

Orienteering -race race 33:48 [4] *** 3.3 km (10:15 / km) +75m 9:12 / km
16c slept:7.5 shoes: Inov8 Oroc 280

Flyiing Pig Scout camp Indiana. Middle Green. Beautiful warm and mostly clear day. I aimed to run clean with an honest but not overwhelming effort (matching my low fitness), and that worked very well. Only two errors (a minute or two loss), and about as good of a result as i can expect without having footspeed, strength, or endurance. Had to walk the uphills - just too steep for my fitness. Many of the controls I pretty much spiked - knew where is was going, what I should see, and saw it. I am happy., Looking forward to having more fitness

Running warm up/down 10:00 [2]
shoes: Inov8 Oroc 280

Ransburg_Middle_2013_Green - Splits

Saturday Apr 6, 2013 #

Orienteering -race race 1:34:25 [4] 7.1 km (13:18 / km) +450m 10:06 / km
16c slept:7.5 shoes: Inov8 Oroc 280

Flying pig, yellowwood state park indiana. Green course. Beautiful day, fun to be in the woods. I am not in good enough condition to run hard, especially with so many tough hills, so i focused on clean navigation. Mostly successful - about 3 fairly minor errors (I'm guessing about 1-2 minutes each). I was often pushed off of handrails by major clumps of down trees that completely blocked passage. A couple of doglegs (from hilltop, down to punch, then back up) resulted. Not as many route choices as i had hoped for, but the control locations were interesting and fun. Tom S dominated the course, 20+ minutes faster than me, Great after-run course analysis and discussion with NEOOC and others.

Orienteering 25:00 [1] ***
6c shoes: Inov8 Oroc 280

model event

Yellowwood_Long_2013_Green - Splits

Friday Apr 5, 2013 #

Event: Flying Pig XVII and Eastern Interscholastic Champs

Orienteering -race race 21:52 [4] 2.7 km (8:06 / km) +75m 7:07 / km
24c slept:6.0 shoes: Asics GT2170-2012

Flying pig at Indiana u campus. Green sprint. Steady with about a minute of small errors. Within a few minutes of leaders Fun course and food use of campus. Nice crew (7) from NEOOC. Rode down with KJ and nice conversation

Running warm up/down 10:00 [2]

IU_Campus_Sprint_2013_4 5 Br Gr - Splits

Thursday Apr 4, 2013 #

Note
slept:6.0 (rest day)

Wednesday Apr 3, 2013 #

BikeCommute 40:00 [2]
slept:7.0

Natural History 1:00:00 [0]

keying mosses inside. Well, mostly looking at them and trying to key. But a start at least

Tuesday Apr 2, 2013 #

BikeCommute 35:00 [2]
slept:7.0

Monday Apr 1, 2013 #

BikeCommute 40:00 [2]
slept:7.0

Easy. A little sore

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