Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: mikeminium

In the 7 days ending Apr 25, 2016:

activity

time

miles

weights / strength

5:00:00

orienteering

3:33:26

7.39

(28:52)

11.9

(17:56)

440

45c

walking

2:10:00

5.48

8.83

trail building / maintenance

1:45:00

bicycling - road

1:00:00

9.5

(6:19)

15.29

(3:55)

road running

46:01

4.8

(9:35)

7.72

(5:57)

Total

14:14:27

27.18

43.74

440

45c

averages - weight:166lbs

4:00

0:00

» now

Monday Apr 25, 2016 #

weights / strength 4:00:00 [3]

Yard and garden. Digging, planting, replaced a couple sections of rotting retaining wall.

Sunday Apr 24, 2016 #

9 AM

walking warm up/down 30:00 [2] 3.0 km (10:00 / km)
shoes: Jalas Hi-top 2016

To start with kids and back, then to start again.

10 AM

orienteering race 2:14:53 [4] **** 6.2 km (21:45 / km) +245m 18:10 / km
14c shoes: Jalas Hi-top 2016

USMA Long Course at Turkey Mountain. Rugged and rocky, typical West Point.

2 PM

walking 30:00 [1] 1.0 mi (30:00 / mi)

Walking tour of USMA campus

8 PM

walking 10:00 [1] 1.0 km (10:00 / km)

EWR and DAY airports

Long - Green Y - Splits

Saturday Apr 23, 2016 #

Event: West Point National Meet

6 AM

walking 20:00 [1]

Airports - DAY and EWR.

10 AM

walking warm up/down 20:00 [1] 1.0 mi (20:00 / mi)
shoes: Icebug Spirit OLX

Warm up walk to start. Mix of road and trail.

11 AM

orienteering race 52:34 [4] **** 3.7 km (14:12 / km) +135m 12:01 / km
11c shoes: Icebug Spirit OLX

Middle Distance race on Deep Hollow map at West Point Invitational. Slow and sloppy on 1 for a minute or two of error. Alex started 2 minutes begind me and caught me at 1. I nailed 2, edging out Alex, but then overshot 3 for a minute or two error.
Didn't immediately notice the crossing point going to 4 and bobbled 30 seconds or a minute. Clean hit on 5. Low and sloppy to 6 for a couple minutes error; ditto on 7. Short leg to 8 was clean but too slow abd cautious. Sloppy to 9 for another minute plus of error.
Fast and clean to 10, nailed it with just a few seconds hesitation as I approached the stream. 11 was easy, but again a few seconds of sloppiness, and a good run in from there.
Overall, I should have been able to shave 7-10 minutes off.

12 PM

walking warm up/down 20:00 [2] 1.0 mi (20:00 / mi)

Walk from finish back to parking lot. Mostly rugged rocky terrain, with some paved road at the end.

3 PM

orienteering race 25:59 [5] *** 2.0 km (13:00 / km) +60m 11:18 / km
20c shoes: Icebug Spirit OLX

A fun, mostly woodland sprint race at Camp Natural Bridge. About as clean as could be expected - careless loss of maybe a minute leaving 3 when I stayed too far left, and maybe 15-20 seconds of brain death at 12. Very good from 12 on, with just a few seconds slop at 19.

Middle - Green Y - Splits

Sprint - Green - Splits

Friday Apr 22, 2016 #

bicycling - road 1:00:00 [2] 9.5 mi (6:19 / mi)
shoes: Bontrager Touring

Easy cycling while Jeremy did his long run - marathon training. Had to stop to change a flat tire.

road running 5:11 [2] 0.55 mi (9:26 / mi)

Wednesday Apr 20, 2016 #

weights / strength 1:00:00 [2]

Misc. yard and garden - digging, planting. A few minutes of chainsaw, cutting up a couple dead trees that had fallen in early spring storms.

road running 40:50 [3] 4.25 mi (9:36 / mi)

Whitewater SP with Jeremy.
miles: 9:23, 9:30, 9:35, 10:06 (diesel truck let loose a choking cloud on the uphill). 2:16 for final .25.

Tuesday Apr 19, 2016 #

trail building / maintenance 1:45:00 [2]
weight:166lbs

bridge repair (tearing up broken deck boards, attaching new deck boards), lopping honeysuckle and brambles, chainsaw on a few larger logs and honeysuckle. Assisted by Brennan, Skyler, and Jordan.

C • Deja vu 2

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