Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: RJM

In the 30 days ending Apr 30, 2007:

activity

time

miles

BikeCommute

7:50:00

Running

6:09:00

3.6

5.79

Trail Run

2:13:00

other

1:50:00

Stationary Bike

1:22:00

Bicycle

1:08:28

21.5

(3:11)

34.6

(1:59)

Orienteering

1:02:15

Strength

30:00

Exercise Machine

20:00

Total

22:24:43

25.1

40.4

averages - sleep:7.1 rhr:44 weight:178lbs

1:25

0:00

» now

Monday Apr 30, 2007 #

BikeCommute 55:00 [2]
slept:8.0 weight:178lbs

Sunday Apr 29, 2007 #

BikeCommute 45:00 [2]
slept:9.0

get van for garlic mustard pull

other 15:00 [1]

garlic mustard pull - prorated from 2.5 hr

Saturday Apr 28, 2007 #

Orienteering 1:02:15 [2] **
rhr:43 slept:7.0 shoes: Innov-8 mudclaw 330

Jut running with the USGS map, mostly offtrail (and trails aren't on the map). From northhampton horse trailhead (along river view road), along s fork of langes run to the little lake, n to the big 'lake (dam went out long ago, i found), wander back via dickerson run. Wildflowers ok, not too much garlic mustard. Lots of cutleaf, bluets, rue anenome, other standards.

Friday Apr 27, 2007 #

BikeCommute 45:00 [2]
rhr:43 slept:6.0 weight:178lbs

other 15:00 [1]

Botanize and hike around Singer lake with Warren. About 1.5 hours, prorated.

Thursday Apr 26, 2007 #

Running (Comm) 30:17 [3]
slept:7.0 weight:180lbs shoes: Brooks Adrenaline GTS7-1

From sunoco (they didn't catch the bad bearing yesterday). Ran to school at level 3. Ran return after school as a tempo.

Running tempo (commute) 25:21 [4] 3.6 mi (7:02 / mi)
shoes: Brooks Adrenaline GTS7-1

Honest effort pretty much from stepping out the door. lost about 45 seconds to stoplights and such.

Wednesday Apr 25, 2007 #

Running 19:11 [3]
shoes: Brooks Adrenaline GTS6-2

to sunoco to get car, in rain

BikeCommute 50:00 [3]
slept:7.0 weight:180.5lbs

rainy both ways

Tuesday Apr 24, 2007 #

BikeCommute 55:00 [2]
rhr:47 slept:7.5

Monday Apr 23, 2007 #

Running warm up/down 20:22 [3]
slept:7.5 weight:178.5lbs shoes: Brooks Adrenaline GTS6-2

snuck in a run to market on aqueduct. this is the easy part

Running intervals 10:00 [4]
shoes: Brooks Adrenaline GTS6-2

pushed 4 min, rest 2, push 6

other (Fieldwork) 10:00 [1]

Grassland Circle plots

Sunday Apr 22, 2007 #

other (Fieldwork) 20:00 [1]

Spray garlic mustard at steiners - prorated from 2.5 hours

Saturday Apr 21, 2007 #

other 30:00 [1]
slept:8.0

Garlic mustard pull BNP. Prorated from 4 hr

Friday Apr 20, 2007 #

Trail Run 48:00 [2]
slept:6.0 shoes: Brooks Adrenaline GTS6-2

After dropping mary off at CAK 6:30 AM, went to Jackson bog, and trotted the trails (had to walk the boardwalk - slight ice covering on plastic lumber was very slippery). Loads of birds, including an osprey! 9 minutes of running.
Then went to Portage lakes SP and ran most of the perimeter to scope it out as a potential sprint map location. It's probably marginal (too much of it is dark green), but worth further evaluation, mostly because it has almost no topographic relief, so it would be a very new challenge for us (like quail hollow a bit). Boring understory - no ephemerals, lots of invasives.

Wednesday Apr 18, 2007 #

other 20:00 [1]

hike bnp with mary - prorated from 2 hr

Tuesday Apr 17, 2007 #

BikeCommute 40:00 [2]
rhr:43 slept:8.0 weight:177lbs

Monday Apr 16, 2007 #

BikeCommute 40:00 [3]
rhr:43 slept:8.0 weight:177.5lbs

Strength (cor) 5:00 [1]

Sunday Apr 15, 2007 #

Running warm up/down 25:55 [3]
slept:6.0 shoes: Brooks Adrenaline GTS6-2

castle loop. Pushed 4x2.5-3min with 1.5min or so recoveries. Mostly speedplay.

Running intervals 11:00 [4]
shoes: Brooks Adrenaline GTS6-2

the pushes

Saturday Apr 14, 2007 #

Trail Run 1:25:00 [2]
slept:7.0 weight:176lbs shoes: Brooks Adrenaline GTS6-2

home, cascade along river to dam, return, with many excursions around, including an unscheduled pitstop. ugh. felt a bit blah, like the weather.

Friday Apr 13, 2007 #

BikeCommute 40:00 [2]
slept:7.0 weight:177lbs

Thursday Apr 12, 2007 #

Running (commute) 59:02 [3]
slept:6.0 weight:177lbs shoes: Brooks Adrenaline GTS6-2

pushed to ~7:30 pace on afternoon run back to car place.
Cold, but felt good.

Wednesday Apr 11, 2007 #

Running (Commute) 49:15 [3]
rhr:45 slept:7.0 weight:177lbs shoes: Brooks Adrenaline GTS6-2

Dropped off toyota, ran exchange to school - 32:00. Part not available until tomorrow, so home, and did 7x2min with 1min recovery along towpath and hill home. 1:03:16 total.

Running intervals (speedplay) 14:00 [4]
shoes: Brooks Adrenaline GTS6-2

Tuesday Apr 10, 2007 #

Stationary Bike (rollers) 35:00 [2]
slept:6.0 weight:179.5lbs

Strength (core) 5:00 [1]

Monday Apr 9, 2007 #

Stationary Bike 22:00 [2]

with natalie at Harrisburg hotel

Strength (core) 10:00 [1]

Sunday Apr 8, 2007 #

Stationary Bike 25:00 [2]

Philly

Saturday Apr 7, 2007 #

Exercise Machine (stairmaster) 20:00 [2]

Philly at hotel

Thursday Apr 5, 2007 #

Running (commute) 36:52 [3]
slept:7.0 shoes: Brooks Adrenaline GTS6-2

to school, then karen took me to pick up rental car.

Wednesday Apr 4, 2007 #

Running (commute) 55:45 [3]
rhr:44 slept:7.0 weight:178.5lbs shoes: Brooks Adrenaline GTS6-2

cold again, with some snow on return. 36 min. in. on return, did some 3min pushes with 2min recovery (not a dogtrot)

Running intervals (push 3min) 12:00 [4]
shoes: Brooks Adrenaline GTS6-2