Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: RJM

In the 30 days ending Nov 30, 2008:

activity

time

miles

Running

8:11:35

9.2

14.8

BikeCommute

7:30:00

Catching Features

4:50:00

130c

Orienteering

1:50:00

4.04

(27:14)

6.5

(16:55)

340

26c

Bicycle

50:44

Trail Run

50:23

Strength

25:00

Total

24:27:42

13.24

21.31

340

156c

[1-5]

19:37:42

averages - sleep:7.2 rhr:55 weight:179.2lbs

2:35

0:00

» now

Saturday Nov 29, 2008 #

Bicycle 50:44 [2]

around the neighborhood. 43F and sunny; after a nice morning in clv with family to moca and west side market.

Thursday Nov 27, 2008 #

Running race 26:04 [5] 4.0 mi (6:31 / mi)
slept:6.0 weight:179lbs shoes: Brooks Adrenaline GTS 8-1

Homerun for the homeless. 35 and sunny. Better start than usual, but didn't have as much in the tank - need to do more intervals. Got passed on uphills, but more than made that up on downhills; but i need to work on hill climbing. 3rd/92 in M45-49. 101/1657 overall,
yet again, about half a minute behind tracy meder.

Running warm up/down 25:00 [2]
shoes: Brooks Adrenaline GTS 8-1

Wednesday Nov 26, 2008 #

Running (commute) 53:32 [2]
weight:179lbs shoes: Brooks Adrenaline GTS 8-1

market both ways - careful and easy

Tuesday Nov 25, 2008 #

Running (commute) 1:14:00 [3]
shoes: Screwshoes -Brooks Adrenaline

snowy in (tp, furnace mission, union) and out (crosby), but warmed up so only marginal benefit to screw shoes.

Monday Nov 24, 2008 #

BikeCommute 45:00 [3]
slept:8.0 weight:179lbs

Cautiously on occasionally snowy/icey streets and trails.

Sunday Nov 23, 2008 #

Running 29:00 [3]
shoes: Screwshoes -Brooks Adrenaline

First run with the SCREW SHOES (started this on the adrenaline 7-2s when they had 58 hr (24 of those in the rogaine). I could not have run without them - plenty of ice, but they held firm. Not confident enough to do intervals with them, but instead did high knees in loose snow. portage-castle+.

Running intervals 6:00 [4]
shoes: Screwshoes -Brooks Adrenaline

total high knees in a ~1 minute sessions with very short (10 sec) breaks (pushed the islands on castle, jogged the cutthroughs). Barely level 4

Saturday Nov 22, 2008 #

Trail Run 50:23 [3]
slept:8.0 weight:179.5lbs shoes: Brooks Adrenaline GTS 8-1

Hoped to ski, but although there is 3-7" in open areas, the trails sucked most of it up, so there was lots of mud peeking through. So, went to O'Neil woods and did the loop from bath road to Ira. Forgot my ankle brace, and with the rough footing there and concealing snow I went more carefully. Nice to be out! Beautiful, even what looked like weasel and other small mammal tracks very nicely preserved. Deer: 2

Strength 10:00 [1]

Thursday Nov 20, 2008 #

Running (c) 46:00 [3]
slept:8.0 shoes: Brooks Adrenaline GTS 8-1

in and out on market, cautious when on slippery sidewalks. On return trip did highstep/lydiard up hill

Running tempo (commute) 6:00 [4]
shoes: Brooks Adrenaline GTS 8-1

lydiards up hill

Wednesday Nov 19, 2008 #

Running (commute) 34:00 [2]

Return from work (am returned van). along towpath and up memorial in 4" snow.

Tuesday Nov 18, 2008 #

Running (commute) 34:00 [2]
slept:8.0 (injured)

3-5" fresh snow, easy in to school via mustill. No return today - took van to JCU to give a seminar (car in shop), will return it tomorrow. Though the ankle is stiff, i'll call it healed now. It would be wise not to run in rough terrain for a week or so

Monday Nov 17, 2008 #

BikeCommute 45:00 [2]
slept:7.0 weight:178.5lbs (injured)

a bit of snow around

Sunday Nov 16, 2008 #

Running 31:00 [3]
weight:177.5lbs (injured) shoes: Brooks Adrenaline GTS 8-1

light snow that wasn't sticking, and wanted to give the ankle another try. Monmouth circle. So far so good, but if I step wrong I could really have a relapse. Lots of moving things around the basement today.

Saturday Nov 15, 2008 #

Running 24:30 [3]
slept:6.0 (injured) shoes: Brooks Adrenaline GTS 8-1

Drizzly and chill. Big car had an error light, and wouldn't start when hot while i was out shopping with natalie, so took it to shop and ran back via garmin. Ankle was a bit sore at first but loosened up. I took it pretty easy. Not quite back to normal, but useable when careful.

Strength 10:00 [1]

Friday Nov 14, 2008 #

BikeCommute 1:00:00 [3]
slept:6.0 weight:181.5lbs (injured)

return on towpath, where I narrowly squeezed through before the trail was closed off for some police reason. I heard some witnesses say something to the cops about it being 'in the brush just off the trail', whatever 'it' is.
Based on yesterday, when i rode home after 5, i will have to buy some bike lights to be safe.

Thursday Nov 13, 2008 #

BikeCommute 45:00 [2]
rhr:55 slept:7.5 weight:181.5lbs (injured)

this evening tried trotting, but the ankle is not quite ready for that yet.

Catching Features 20:00 [0] ***
9c

Wednesday Nov 12, 2008 #

BikeCommute 45:00 [2]
slept:8.0 weight:180lbs (injured)

Tuesday Nov 11, 2008 #

Running (commute) 4:00 [3]
slept:7.5 weight:178lbs (injured) shoes: Brooks Adrenaline GTS 8-1

2 blocks from home on a clear sidewalk I sprained my left ankle. Turns out there was a thick pumpkin stem (looked like a leaf) there at I twisted it good. Loosened up as I limped home, iced it, considered returning to my commute but (wisely it turns out) decided not to. RICE at school, should heal up reasonably soon. Swelling is minimal 24 hr later, but it's definitely stiff by then.

BikeCommute 40:00 [2]

no major problems with the ankle on the bike

Strength 5:00 [1]

Decided it is time to start pushups, situps, other indoor strength at home.

Monday Nov 10, 2008 #

BikeCommute 40:00 [2]
slept:6.5 weight:180lbs

Sunday Nov 9, 2008 #

Catching Features 1:30:00 [0] ***
25c

Saturday Nov 8, 2008 #

Catching Features 30:00 [0] ***
8c

Running 32:34 [3] 4.2 mi (7:45 / mi)
shoes: Brooks Adrenaline GTS 8-1

Tulare Walnut ranch. Felt good, and the flat country roads were nice to be on again. Kicked in on the last mile.

Running tempo 6:10 [4] 1.0 mi (6:10 / mi)
shoes: Brooks Adrenaline GTS 8-1

Thursday Nov 6, 2008 #

BikeCommute 35:00 [2]

14 min on return to catch flight to Tulare

Catching Features 2:00:00 [0] ***
60c

in airport and on plane

Wednesday Nov 5, 2008 #

Running (commute) 44:00 [3]
slept:6.0 shoes: Brooks Adrenaline GTS 8-1

TP both ways. pushes logged separeately.
No deer.

Running tempo (commute) 12:45 [4]
shoes: Brooks Adrenaline GTS 8-1

AM: memorial to end of tp. Mustill at 7:45

Running hills (commute) 3:00 [4]
shoes: Brooks Adrenaline GTS 8-1

lydiard uphills on memorial: 2x1.5min with 1min rest

Tuesday Nov 4, 2008 #

BikeCommute 40:00 [2]

Monday Nov 3, 2008 #

BikeCommute 55:00 [3]
slept:8.0 weight:178lbs

long way in on tp - 1 deer seen (young buck).

Catching Features 30:00 [0] ***
28c

Saturday Nov 1, 2008 #

Orienteering 1:50:00 [3] *** 6.5 km (16:55 / km) +340m 13:25 / km
26c slept:8.0 weight:178lbs shoes: Innov8 Mudclaw 330 #2

Met Stan at B'ville (others didn't show). He drew a control picking course of 22 controls (mostly knolls midway down a hill, a useful target). Most of the way he went first, I followed. Then I went first. He took better lines than I did, but my navigation was better than usual most of the time. I was in pretty good map contact throughout, but in a few spots I couldn't make the map match the land. He reminded me to thumb (I often stopped to check where I was, he may have thought that meant i wasn't thumbing, instead of that I am a slow mapreader). He had to leave at about 1:10, and he suggested I rerun the first 5, which was good. Emphasized mapreading over speed most of the time. This is very helpful! Pretty pooped from all those hills and a longer than usual workout. Time includes about 15 minutes of waiting for stan to get a lead (mapreading during that time)

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