Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: boyle

In the 31 days ending Oct 31, 2006:

activity

time

miles

Running

11:31:52

75.63

(9:09)

121.72

(5:41)

207

orienteering

3:51:26

7.0

(33:05)

11.26

(20:33)

255

22c

rollerblading

2:23:03

27.21

(5:15)

43.79

(3:16)

walking

2:01:00

7.52

(16:06)

12.1

(10:00)

Cross country

30:15

3.36

(9:00)

5.41

(5:36)

Total

20:17:36

120.72

(10:05)

194.28

(6:16)

462

22c

averages - sleep:8.8 weight:168lbs

2:19

0:00

» now

Tuesday Oct 31, 2006 #

Note
(injured) (rest day)

Happy Hallowe'en!

Monday Oct 30, 2006 #

rollerblading 33:12 [3] 6.68 mi (4:58 / mi)
ahr:113 max:132 shoes: Ultra-wheels Classic

Windstorm left lots of crap on path.

Sunday Oct 29, 2006 #

Event: OOC Camp Fortune, Gatineau Park

Running 54:43 [3] 9.6 km (5:42 / km) +41m 5:35 / km
ahr:130 max:144 weight:168lbs (injured) shoes: adidas Response Trail XII 0867

I did not go orienteering.

windchill -4
ice pellets: ouch

Saturday Oct 28, 2006 #

Running 32:12 [3] 5.6 km (5:45 / km) +6m 5:43 / km
ahr:121 max:139 (injured) shoes: adidas Response Trail XII 0867

I should have worn gloves: wind, rain and too cold - windchill 0...and so concludes my shortest AP week of training.

Friday Oct 27, 2006 #

rollerblading 34:13 [3] 6.73 mi (5:05 / mi)
shoes: Ultra-wheels Classic

Thursday Oct 26, 2006 #

rollerblading 45:14 [3] 8.51 mi (5:19 / mi)
slept:9.5 shoes: Ultra-wheels Classic

I ran out of, skated out of twilight.

Wednesday Oct 25, 2006 #

rollerblading 30:24 [3] 5.29 mi (5:45 / mi)
weight:171lbs shoes: Ultra-wheels Classic

The paved path was shorter than I thought. If weather actually permits another trial, I will have to use measured laps.

My darling was right. The torque on my sore knee was significant. However, it was much less painful than walking. Besides I desparately need the endorphins.

Until I went off ibuprofen Monday/Tuesday, I had no idea how much pain was being masked. I'm now doing extra-strength ibuprofen.

127/65 48
143/90 91 myr

Tuesday Oct 24, 2006 #

Note
slept:10.0 (injured)

My knee hurts far too much for walking. Forget about running.

130/76 bpm46
143/94 bpm78 myr

Monday Oct 23, 2006 #

Note
slept:8.3 (injured) (rest day)

Eid Mubarak!

Sunday Oct 22, 2006 #

Note
(injured)

Mer Bleu

I was unable to race cross country.

Running 38:46 [3] 4.0 mi (9:42 / mi)
slept:8.5 weight:168lbs (injured) shoes: adidas Response Trail XII 0867

windchill -1, track

I set out to run 11 but endorphins could not mask pain today. I limped through first 100m. I have reduced training speed by more than 10% & I will now dramatically cut the training distance. I did find temporary relief last night in hot soak.

Five years ago I qualified for Boston. Snowflakes fell this afternoon.

Saturday Oct 21, 2006 #

Running 2:03:04 [3] 13.0 mi (9:28 / mi) +45m 9:22 / mi
shoes: adidas Response Trail XII 0867

windchill -2: sleeves, shorts, gloves & fanny pack

I should not have let dog (far too many dogs) chase me from 3k through 7k, picking up my pace to 8:12/mile and spoiling a negative split.

Thursday Oct 19, 2006 #

Running 28:47 [3] 4.8 km (6:00 / km) +12m 5:55 / km
(injured) shoes: adidas Response Trail XII 0867

Because of the sore knee, I will not be racing cross-country on Sunday; ca is working.

Calves were tight before workout. Despite the knee pain, I will attempt a normal week of training on more forgiving and flat terrain and at a significantly reduced pace.

Wednesday Oct 18, 2006 #

Running 1:00:02 [3] 11.1 km (5:25 / km)
shoes: adidas Response Trail XII 0867

Second Line, North Gower

Tuesday Oct 17, 2006 #

Running 26:33 [3] 4.8 km (5:32 / km) +12m 5:28 / km
shoes: adidas Response Trail XII 0867

Crossing Bilberry Creek, I scared a heron.

rain, wind & sidewalk

Monday Oct 16, 2006 #

Note
(rest day)

Fired up furnace

Sunday Oct 15, 2006 #

Event: OOC Lac Philippe, Gatineau Park

Cross country warm up/down 12:45 [3] 1.42 mi (8:59 / mi)
shoes: adidas a3 Terrain

orienteering race 58:34 [4] *** 4.07 km (14:23 / km) +105m 12:45 / km
9c slept:6.5 weight:168lbs shoes: adidas a3 Terrain

Lac Philippe West
Short Advanced
70.7%
local championships - 3rd in age-group of 7
My control 5 was fastest of all 32 short advanced competitors and top 4 of all 50 advanced competitors.

C • how is... 2

orienteering (control p/u) 55:47 [3] *** 2.89 km (19:18 / km) +90m 16:42 / km
6c shoes: adidas a3 Terrain

controls 1, 6, 2, 5, 4 & 3 on long advanced

walking 2:00 [1] 0.2 km (10:00 / km)
shoes: adidas a3 Terrain

Short advanced - Splits

Saturday Oct 14, 2006 #

Running 34:30 [3] 6.1 km (5:39 / km)
shoes: adidas Response Trail XII 0867

Vankleek Hill to Barton Road
former Montreal & Ottawa railway

I actually saw guys climbing telegraph poles to collect insulators. At least five monarchs are still crawling their way to Mexico.

6°

Friday Oct 13, 2006 #

Running 17:21 [3] 3.2 km (5:25 / km) +5m 5:23 / km
shoes: adidas Response Trail XII 0867

Before the run I visited the hospital - doctor's diagnosis: patellofemoral pain syndrome (no ligament or arthritis issues). I am glad that I went because I had discontinued my stretching regimen fearing I would damage my knee. The doctor prescribed those very exercises to strengthen my quads which hold up the knee.

Thursday Oct 12, 2006 #

Note
(rest day)

Like last Tuesday, my knee was too sore to run. In either instance, was the pain due to the previous day's eight-miler or the combined effort of the previous days?

C • injury 2

Wednesday Oct 11, 2006 #

Running 1:11:24 [3] 12.8 km (5:35 / km) +45m 5:29 / km
shoes: adidas Response Trail XII 0867

Worms and rain, I ALMOST took an umbrella to work. I still can't stretch left quads because of knee.

C • knee 1

Tuesday Oct 10, 2006 #

Note

LAC opens & I'm finally back to work.

Running 24:28 [3] 4.4 km (5:34 / km)
shoes: adidas Response Trail XII 0867

track

Muscle in lower left leg was sore before run, no doubt from babying knee.

Monday Oct 9, 2006 #

Running 1:03:18 [3] 11.2 km (5:39 / km) +41m 5:33 / km
slept:13.0 weight:165lbs shoes: adidas Response Trail XII 0867

This was the first workout in the new shoes. On this holiday there were lots of walkers and too many monarch caterpillars to step over. My knee determined pace and short strides. I felt not even the slightest twinge until after 3k and then largely on downhill strides.

A few hours after the run, my knee began to hurt especially when I uncrossed my legs in the sitting position.

Sunday Oct 8, 2006 #

Running 40:00 [3] 6.86 km (5:50 / km)
slept:6.0 shoes: adidas Supernova Cushion

Ottawa Fall Colours, Cumberland

jra 29:05
ca 19:01

My knee was sore while driving car. Was it irritated by the run in the morning or the clutch pedal in the car?

walking 14:00 [1] 1.4 km (10:00 / km)
shoes: adidas Response Trail XII 0867

Saturday Oct 7, 2006 #

Note

Ogdensburg

walking 50:00 [1] 5.0 km (10:00 / km)
shoes: adidas Response Trail XII 0867

Cumberland

Friday Oct 6, 2006 #

Event: 2006 North American Championships (Golden Leaf Orienteering Fest)

walking 50:00 [1] 5.0 km (10:00 / km)
shoes: adidas Response Trail XII 0867

SFO - YYZ - YOW

Wednesday Oct 4, 2006 #

Note
(injured)

After 48 hours of rest, ice and analgesic, there is still too much pain to run. Neverthless, the down time is easier to take thanks to October baseball.

Running 2:15 [3] 0.25 mi (9:00 / mi)

Tuesday Oct 3, 2006 #

Note
(rest day)

Both of my pairs of shoes are within hours of retirement and my knee is suffering from the lack of cushioning. The left knee is inflammed and I'll change from ASA to acetaminophen for a while.

Wildfire: we both get rest days that we did not plan for.

Monday Oct 2, 2006 #

Running 1:14:29 [3] 13.5 km (5:31 / km)
shoes: adidas Supernova Cushion

Prescott-Russell Recreational Trail (former Montreal & Ottawa railway), Vankleek Hill to Stardale and back [spike from mile post 30.9]

At the intersection, CN's Vankleek subdivision is still using rail dating from 1927. I was joined by hundreds of honking geese and four monarchs which are now too late for their successful journey to Mexico.

Sunday Oct 1, 2006 #

Note

LGOC Lac Mulvihill

In advance, I knew this event would be more exercise than race. Unfortunately, my expectations were met.

In the 36 minutes to find control #1, I had visions of my negative experience at WMOC '05 in Alberta. I must do an O-event in Alberta that does not leave me with such bad memories. I may have set a new personal record with the slowest pace in a completed event.

C • fortitude 2

Cross country warm up/down 17:30 [3] 1.94 mi (9:01 / mi)
shoes: adidas a3 Terrain

orienteering race 1:57:05 [3] *** 4.3 km (27:14 / km) +60m 25:27 / km
7c shoes: adidas a3 Terrain

LGOC Lac Mulvihill, Parc Gatineau
67.5%
Raining, dark, slick...bruised shins.
I blew controls #1 and #5. I showed the fortitude to continue. I was faster than only one finisher.

Newsflash: this was not a personal worst. Checking my records, on 28 September 2003 at Carman Trails my pace was 33:04/km. I remember swimming in that event.

walking 5:00 [1] 0.5 km (10:00 / km)
shoes: adidas a3 Terrain

Short advanced - Splits

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