Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: RJM

In the 30 days ending Apr 30, 2009:

activity

time

miles

BikeCommute

11:15:00

Orienteering -race

4:27:58

17.06

(15:43)

27.45

(9:46)

1277

89c

RunCommute

3:39:09

Trail Run

2:02:14

Bicycle

1:13:00

Strength

25:00

Orienteering

15:00

Total

23:17:21

17.06

27.45

1277

93c

averages - sleep:7.3 rhr:45 weight:180lbs

1:47

0:00

» now

Thursday Apr 30, 2009 #

RunCommute 51:20 [3]
slept:7.5 shoes: Brooks Adrenaline GTS8-2

Towpath in, crosby back with speedplay

RunCommute intervals (speedplay) 9:30 [4]
shoes: Brooks Adrenaline GTS8-2

Note

in the evening i noted a recurrence of stiffness in my calf injury, which I meant to score as recovered after tuesday's run. must be pushing the recovery too fast. I will rest it some more.

Tuesday Apr 28, 2009 #

RunCommute 56:49 [3]
slept:7.5 weight:180lbs shoes: Brooks Adrenaline GTS8-2

gingerly tried running to school (aqueduct-market both ways), and though felt a little rough and stiff, it went well. Calf was a little tight, but no pain. Ahhhh. extra stretching continues today.

Strength 15:00 [1]

Monday Apr 27, 2009 #

BikeCommute 40:00 [2]
rhr:46 slept:7.5

Beautiful day. calf has been getting better, so tried a few minutes of running with the dog. He wore out quickly, but calf was not so bad. I might be able to get back to running this week.

Sunday Apr 26, 2009 #

Note
(rest day)

Too busy. Did lots of yardwork yesterday and today.

Saturday Apr 25, 2009 #

Bicycle 1:13:00 [3]
rhr:46 slept:7.5

panzner/copley/etc. windy, warm to almost hot, and beautiful. no calf pain, though R hamstring was a bit tight at times.

Note

Gave blood this afternoon (unexpectedly - they called me, asked if i could). Good to do it again - my melanoma in ~2002 made me ineligible for a long time.
I'll try to take it easy for a few days - not hard since i can't run yet.

Friday Apr 24, 2009 #

BikeCommute 55:00 [3]
slept:7.5 weight:180lbs

Thursday Apr 23, 2009 #

BikeCommute 40:00 [3]
slept:7.0 weight:180lbs

Wednesday Apr 22, 2009 #

BikeCommute 55:00 [3]
rhr:43 slept:8.0 weight:179.5lbs

AM- firstlongway in in a while (merriman and portagepath). Hurried home in PM

Tuesday Apr 21, 2009 #

BikeCommute 55:00 [3]
slept:8.0 weight:179lbs

Memorial AM, big bend pm. no rain today. Calf continues to be completely normal on bike, noticeable walking, and would hurt if i ran. I have not yet started stretching it

Monday Apr 20, 2009 #

BikeCommute 45:00 [2]
slept:6.0 weight:179.5lbs

Lousy night's sleep, drizzle that turned to a downpour on the way in, and a series of problems and obstacles at work that rank this as my worst working day in a long time. It can only get better from here

Sunday Apr 19, 2009 #

Note

think about: http://mohican50k.blogspot.com/

Saturday Apr 18, 2009 #

Event: NEOOC: South Chagrin

Orienteering -race race 45:40 [4] *** 4.2 km (10:52 / km) +84m 9:53 / km
15c slept:7.0 weight:179.9lbs shoes: Innov8 Mudclaw 330 #2

S. Chagrin "Blind" Red course by Olga. All of map blank except for control circles. Navigation therefore almost all on bearing and distance. Pace counts were pretty accurate, bearings erratically either on or 30 degrees right (again)!. Most legs 100-200m, so i could usually correct. Excellent training exercise! Gorgeous day. Was mostly right on early, but got weaker at bearings later in second half

Orienteering -race race 21:30 [4] *** 3.2 km (6:43 / km) +78m 5:59 / km
8c (injured) shoes: Innov8 Mudclaw 330 #2

After tending registrar table, snuck out to do the green course. Many of the same controls, but in reverse order. Navigation felt good and natural, and i pushed the running a little. It's amazing how much faster i can go if i have a good idea of where the controls are ahead of time - this is a real learning opportunity!
At control 6 (400m from finish) for no apparent reason left calf either cramped or got a pull. Walked a bit, took it easy on in. Not much problem then, even walked to pickup controls, but after the drive home it was sore, though not swollen. Ice, and will be easy on it. Contraction of calf is still uncomfortable.

Orienteering warm up/down 15:00 [1] ***
4c shoes: Innov8 Mudclaw 330 #2

pickup some controls with an orange-course person. Just walked, talked about technique

Friday Apr 17, 2009 #

RunCommute 40:00 [4]
slept:7.0 weight:180.5lbs

Wednesday Apr 15, 2009 #

RunCommute 1:01:30 [3]
slept:7.5 weight:180lbs shoes: Brooks Adrenaline GTS8-2

conscious running uphill

Tuesday Apr 14, 2009 #

BikeCommute 45:00 [2]
slept:8.0 weight:181.5lbs

Monday Apr 13, 2009 #

BikeCommute 45:00 [2]
slept:7.0 weight:181lbs

Saturday Apr 11, 2009 #

Trail Run long 1:37:14 [3]
slept:8.0 weight:177lbs shoes: Inov8 Rocklite 315

Cascade-chestnut. Cool clear day, coltsfoot, dandelion, and bloodroot in flower. Gorgeous day

Strength 10:00 [1]

Friday Apr 10, 2009 #

BikeCommute 45:00 [2]
slept:7.5

drizzly

Thursday Apr 9, 2009 #

BikeCommute 50:00 [2]
slept:6.0 weight:179.5lbs

yesterday was a relaxing day with the family in pittsburgh (mostly warhol museum). At that time pretty much all of the soreness from the weekend was gone. Feel good today - just wish I had time to do more than the minimum to get to school and back. Crazy at work with multiple projects, exam given today, etc.

Tuesday Apr 7, 2009 #

BikeCommute 40:00 [2]
slept:7.5 weight:179.5lbs

2" snow, but roads were clear...

Monday Apr 6, 2009 #

BikeCommute 45:00 [2]
rhr:45 slept:9.0 weight:181lbs

Pretty sore and stiff, but spinning in helped.

Sunday Apr 5, 2009 #

Orienteering -race race (Long) 1:19:15 [4] *** 8.2 km (9:40 / km) +400m 7:46 / km
14c slept:6.0 weight:181.4lbs shoes: Innov8 Mudclaw 330 #2

Pig Long, Mt Airy Red. Gorgeous day, runner's course. I pretty much ran straight lines between controls most of the time. Might have saved a bit of time sometimes by going around, but it was fun, and often on trail as it was. I was able to push the pace on those trails, and really felt like I was racing for the first 6 controls. AFter that it was intermittent, mostly because of the break in rhythm at 6 (spiked it, but the code there didn't match that for '9', which was the control number visible on my folded and south-pointing map. Investigated several other nearby features to check my position before I realized the error. A couple of other small bobbles, and some route choice decisions that I may later learn were poor, but this was a good run, probably the best yet (next to the relay yesterday). Saw handrails and used them, terrain matched how I read the map, caught errors quickly. If i can do this a couple more times I may find myself at a new level. Later learned i came in just 3 seconds ahead of Jeff Shaw!
Later: i realized days later that unlike prior a meets, i didn't run out of gas at 40-60min, as I have lately. I think making sure to include longer runs this winter paid off.

Sunday Long Red - Splits

Saturday Apr 4, 2009 #

Trail Run warm up/down 15:00 [2]
slept:7.5 shoes: Innov8 Mudclaw 330 #2

burnet woods and mt airy warmups combined

Orienteering -race race (sprtin) 24:53 [3] *** 2.25 km (11:04 / km) +60m 9:45 / km
15c shoes: Innov8 Mudclaw 330 #2

Burnet Woods Sprint red/blue. Running never quite moved into the sprint/short course speed, mostly due to my unncertain navigation and need to look at the map longer. Reasonably good navigation except for contgrol 9, for which i went into the circle three separate times and didn't see the control, until someone (tom good?) came in and read the map more carefully. The control was perfectly placed on the map and in the terrain - i just didn't read carefully enough, and happened not to see the flag behind some greenery and in the glare of the sun. I probably lost 5 minutes there. Sliding down to control 11 was a great treat.

Orienteering -race race (relay leg) 46:40 [4] *** 5.4 km (8:39 / km) +395m 6:20 / km
19c shoes: Innov8 Mudclaw 330 #2

Mt Airy relay champs. Stan said he didn't sleep last night, didn't want to do anchor, so twisted my arm to do the longer and steeper red. In retrospect, a good decision - his green course looked much more technical and difficult than mine, and i'd have had real troubles. Bob had a strong orange leadoff (2nd in 8 point?), olga maintained at 3rd, Stan kept it at 3rd, and I also maintained that. Whoopee!
I think this was my cleanest course ever - few bobbles, and quickly recovered from, i saw handrails that normally wouldn't be obvious to me, and used them well, and managed to push the running a bit more than i sometimes do. ANd this without running with a pack much if at all. Had some company through control 4, but onlyh 1 person. So, this was not due to following! Very satisfying, and a contrast to the sprint.
Nice course and woods, what a fine day

Saturday Red_8pt - Splits

Sprint 3 - Splits

Friday Apr 3, 2009 #

Event: OCIN 25th Anniversary / Flying Pig XIII / Relay Champs

Orienteering -race race 50:00 [4] *** 4.2 km (11:54 / km) +260m 9:05 / km
18c slept:7.5 shoes: Innov8 Mudclaw 330 #2

Red Short Pig at McFarlan Woods. Good map contact except in the most technical sections, and a fun run overall. Nice course, nice organization. I had the most problems on the stacatto middle section, with short legs and lots of changes of direction in some reasonably technical terrain. I could have done MUCH worse on that section, so although I think I lost a lot compared to the winners there (they were under 40min total), i'm pretty happy. My long legs went really well, and that's something that doesn't always happen. Placing was not great, but i'm not unhappy. Good to see the Ocin crew

Trail Run warm up/down 10:00 [3]
shoes: Innov8 Mudclaw 330 #2

Friday Middle Red - Splits

Wednesday Apr 1, 2009 #

BikeCommute 55:00 [2]
slept:6.0

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