Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: RJM

In the 30 days ending Nov 30, 2007:

	activity	#	time	miles		km		+m
	BikeCommute	12	9:25:00
	Orienteering	4	7:19:52	18.26		29.38		905	30 /	95c	31%
	Running	5	4:22:42	7.0		11.27
	Trail Run	2	1:02:00
	Bicycle	1	45:50	11.58	(3:57)	18.64	(2:28)
	Strength	3	30:00
	other	1	30:00
	Total	24	23:55:24	36.84		59.28		905	30 /	95c	31%
averages - sleep:7.5 rhr:44 weight:175.5lbs

2:57

0:00

» now

Friday Nov 30, 2007 #

BikeCommute 40:00 [2]

borrowed Karen's bike to commute, but discovered along the way that something's screwy with the rear cogs - occasionally they don't engage, and the pedals spin freely without any forward push. Manged to work around that.

Wednesday Nov 28, 2007 #

Running 1:13:17 [2]
slept:8.0 weight:176lbs shoes: Brooks Adrenaline GTS7-1

easy, chilly. no deer

Tuesday Nov 27, 2007 #

BikeCommute 45:00 [2]

rear deraileur cable snapped on way home (in the dark of an unexpectedly late day). limped home in lowest gear

Sunday Nov 25, 2007 #

Bicycle 45:50 [2] 11.58 mi (3:57 / mi)
slept:9.0 weight:176.5lbs

40F, tootle around nieghborhood easy. 15.8 mph

Strength 10:00 [1]

Friday Nov 23, 2007 #

Trail Run 47:00 [3]
slept:8.0 shoes: Brooks Adrenaline GTS7-1

Sand run s trail, mingo loop. 1" snow in the shade (first noticeable snow of the year).

Thursday Nov 22, 2007 #

Running warm up/down 15:00 [2]
slept:7.5 weight:174.5lbs shoes: Brooks Adrenaline GTS7-1

Gennesaret home run for the homeless. 45, windy, misty.

Running race (Homerun for the homeless) 25:57 [4] 4.0 mi (6:29 / mi)
shoes: Brooks Adrenaline GTS7-1

This time is tentative - no reports from them yet, and I must not have punched the right watch button.
Even worse congestion than usual for first 300m. Took a minute to get to exchange st (at a walk), and picked my way through slow traffic for another 200m or so. Steadily moved up until mid-cemetary, and only caught a few after that. I had trouble getting motivated to really push because I knew the time wouldn't be great given the slow start. Still, had a strong kick, felt nicely exerted. Passed their 3mile mark at ~1935. Without the slow start, probably would have been near 25 min.
ADDITION - Discovered that I'm not in the official results - my bib# was registered to a F19. Would have been 96/1446 overall, 6/93 in agegroup (and my bib took 2nd in F15-20!)

Wednesday Nov 21, 2007 #

BikeCommute 1:00:00 [2]
slept:7.5 weight:176.5lbs

Tuesday Nov 20, 2007 #

BikeCommute 45:00 [3]
slept:8.0

Strength 10:00 [1]

Monday Nov 19, 2007 #

BikeCommute 45:00 [2]
rhr:44 slept:8.0

more of that slight pain below inside of left knee. nothing bad, but not sure why and when it comes and goes

Sunday Nov 18, 2007 #

other (yardwork) 30:00 [1]

prorated from several hours today and yesterday (raking, splitting wood, etc.). Decided to spend today with the family, and motivation level was low anyhow.

Saturday Nov 17, 2007 #

Running 39:29 [3]
slept:7.0 shoes: Brooks Adrenaline GTS7-1

after I started I felt a bit listless, and the drizzle that started drew me back home to clean up the leaf chopping gear I'd left out. Cut it short and took it easy

Friday Nov 16, 2007 #

BikeCommute 1:00:00 [3]
slept:7.5 weight:177.5lbs

Wednesday Nov 14, 2007 #

Running (commute) 53:22 [3]
slept:8.0 weight:173.5lbs shoes: Brooks Adrenaline GTS7-1

king school to work, then back. On return did speedplay. 1 deer while walking to king with Nat.

Running intervals (speedplay) 10:00 [5]
shoes: Brooks Adrenaline GTS7-1

10 x 1-1.5min with 1 min rest. Tried for level 5.

Tuesday Nov 13, 2007 #

BikeCommute 55:00 [3]

no deer on road (in) or towpath (back)

Monday Nov 12, 2007 #

BikeCommute 40:00 [2]
slept:7.0 weight:174lbs

Sunday Nov 11, 2007 #

Orienteering race (score) 1:30:58 [4] *** 10.1 km (9:00 / km) +132m 8:27 / km
spiked:22/28c slept:7.5 weight:173.5lbs shoes: Innov-8 mudclaw 330

First meet on the Quail Hollow map! Very different terrain, and style - subtle topography, quite thick forest, and lots of trails. Map was a great first draft,. Main drawback is how to map the various types of green here so they can be used meaningfully for navigation. No major errors on my part (though most controls were not that difficult) , but I was indecisive on a long route choice, and had some minor bobbles. Drizzly and cold, but a good turnout and, refreshingly, the course was such that I saw lots of people out on the course. Despite chill, had good after race comparisons and discussions with John, Andy, Alex, Bob, Fred, Howard, and others. A very fun and social meet to end the season with.
2 deer seen

Friday Nov 9, 2007 #

BikeCommute 50:00 [3]
slept:7.5 weight:175lbs

Thursday Nov 8, 2007 #

Running 27:04 [3]
slept:7.0 shoes: Brooks Adrenaline GTS6-2

At UA track on a cool day. 17:50 warmup, then 3x 1600m with 400 recovery (~3:05 each)

Running intervals 18:33 [4] 3.0 mi (6:11 / mi)
shoes: Brooks Adrenaline GTS6-2

the miles: 6:10 , 6:12, 6:11
Felt reasonably good, had planned on doing 6:15-6:20 pace, but this was where the setpoint was. I suppose these are really 1600s, not miles (done in 4th lane but using the stagger to adjust). Probably should just do 4 laps in lane 3 and not account for stagger.

Tuesday Nov 6, 2007 #

BikeCommute 45:00 [2]
slept:6.0 weight:177.5lbs

Monday Nov 5, 2007 #

BikeCommute 40:00 [2]

legs a little sore, so took it easy. l knee had some of last week's soreness at first, but not PM

Sunday Nov 4, 2007 #

Trail Run warm up/down 15:00 [2]
slept:7.0 shoes: Innov-8 mudclaw 330

Orienteering race 1:57:35 [4] *** 7.4 km (15:53 / km) +368m 12:44 / km
spiked:4/18c shoes: Innov-8 mudclaw 330

This hould have been a good day. Bobbled 1 and 2, then was about as good as I have ever been for 3456. 7 I drifted right a bit, recovered, found an alternate and easier route off the road, but bobbled by 3m the last 200m. So, the run was decent, until half way through the route to control 8. After crossing the first road I apparently started one of my 30degree offsets, and wound up on the 2nd road unsure where I was (around 200m south of where I intended, it turns out). Though through the map there shows only a minor S bend, in person it looked like a something that would be major on the map, and I feared I was almost off the map to the south. So, I trucked up the road 500m and realized I was coming to the junction, turned around, and muddled my way through to 8 very slowly. lost perhaps 10 minutes there. Then proceeded to foul up 9, 10, 11, 12, 13 and part of 14, each by around 3-5 minutes, each through being unsure of the compass (I think, in retrospect). It would be nice if all this was due to compass problems, but I'm not confident of that.

Strength 10:00 [1]

Day 2 Red Y - Splits

Saturday Nov 3, 2007 #

Orienteering warm up/down 40:00 [1] ***
9c rhr:44 slept:7.0 shoes: Innov-8 mudclaw 330

model event - mostly walking

Orienteering race 2:17:51 [4] *** 9.2 km (14:59 / km) +310m 12:49 / km
spiked:4/16c shoes: Innov-8 mudclaw 330

Ugh. The mistakes I made! I could put a lot less effort into my training and still do this poorly. Not the course's fault, but mine, though the thick woods tore a lot of holes in my hide. I was tryihng to be extra careful to keep map contact, but had spotty success. After today I figured out that my compass seems to have come off its bearings, and doesn't always swing freely. I knew it was a bit sticky, but not that bad. I thought I had corrected for that (noticed it stickiness in the last couple of local meets), but often found myself 30degrees off of the heading I wanted (though this terrain probably contributed). I wish that was the real culprit, but it had a lot more to do with my not reading the map well. I could blame that on 1:15,000 with lots of detail, but I should be able to do that.
Nonetheless, some good points. My best leg was 12 - I was able to recover quickly when things weren't right, and the flag showed up just where it should be. Often I did most of a leg well (e.g., 3, 5, 9, 12). Unfortunately on several of those I screwed up in the circle (especially 5, where I paused within 10m of the control, but was looking for the wrong feature). Worst leg was 2, which I ran off by about 30degrees to the right, and if I hadn't seen the out of bounds flags, after 15 minutes of trying to recover, I'd still be there. Winsplits tells me I had about half an hour of mistakes total, which isn't too far off.
I benefitted a lot when I was running with people, was even faster than them moving through the terrain, but they could navigate/mapread while moving, and I can only do general spotchecks on the run. Still, I got all of the controls, and I had quite a lot of fun solving the puzzles (slowly, but solved)., so I have mixed feelings

Day 1 Red Y - Splits

Friday Nov 2, 2007 #

Event: US Champs

Orienteering warm up/down 25:00 [2] ***
6c shoes: Innov-8 mudclaw 330

warmup at model event

Orienteering race 28:28 [4] *** 2.68 km (10:37 / km) +95m 9:01 / km
18c shoes: Innov-8 mudclaw 330

When will I learn how to sprint well? Still, pretty good run except for a 3+ minute error on 4 (didn't see the trail I planned to follow, and let that fluster me), and about a minute by drifting too far left on the long leg to 8, going up the wrong spur and not responding quickly to that. Yet correcting those errors would still leave me far behind others in my class. There is a lot more learning to do.

Sprint Red - Splits

Thursday Nov 1, 2007 #

BikeCommute 40:00 [2]
rhr:44 slept:7.5 weight:176lbs

left knee hurts (just below patella), but only when biking, not walking or running.

« Earlier | Later »