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Training Log Archive: RJM

In the 30 days ending Sep 30, 2009:

activity # timemileskm+m
  BikeCommute16 11:55:00
  Catching Features13 7:50:00291c
  Orienteering4 5:45:18 10.63 17.1 60758c
  RunCommute4 3:53:34
  Orienteering -race2 2:00:43 7.0(17:14) 11.27(10:43) 41832c
  Running2 1:49:37 2.75 4.43
  Trail Run1 1:11:09
  Strength3 30:00
  Total27 34:55:21 20.38 32.8 1025381c
  [1-5]27 27:05:21
averages - sleep:7.5 rhr:45 weight:176.1lbs

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Wednesday Sep 30, 2009 #

BikeCommute 40:00 [2]
weight:178lbs

drizzly

Strength 15:00 [1]

Tuesday Sep 29, 2009 #

RunCommute 54:45 [3]
slept:7.5 weight:177lbs shoes: Brooks Adrenaline GTS8-2

tp in - stiff and slow
return on tp but felt better. Speed play. First week of fall weather - 50s and blustery, leaves swirling

RunCommute intervals 10:30 [4]

speed play, 1.5-3.25 min

Monday Sep 28, 2009 #

BikeCommute 45:00 [2]
slept:8.0 weight:176lbs

Sunday Sep 27, 2009 #

Trail Run 1:11:09 [3]
rhr:48 slept:8.5 weight:175.5lbs shoes: Brooks Adrenaline GTS8-2

BNP - check some grandview plots and garlic mustard sites, under c-m rd through bath comm. park, north along north fork trail off of preserve all the way to rock creek rd, check bath creek restoration (all meanders now in place).

Saturday Sep 26, 2009 #

Note
slept:9.0

a day to catch up on family and house stuff.

Friday Sep 25, 2009 #

BikeCommute 50:00 [2]
slept:7.0

Thursday Sep 24, 2009 #

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

Strength 10:00 [1]

Wednesday Sep 23, 2009 #

RunCommute 56:29 [3]
slept:7.0 weight:177.5lbs shoes: Brooks Adrenaline GTS8-2

a little stiff early on, but felt better later on

Tuesday Sep 22, 2009 #

BikeCommute 1:00:00 [2]
slept:7.5

tp in, feeling ok, then on return pushed a little, but felt pretty good.

Strength 5:00 [1]

Monday Sep 21, 2009 #

BikeCommute 40:00 [2]
slept:7.0

a bit sore, but nothing serious

Sunday Sep 20, 2009 #

Orienteering race 3:17:18 [5] *** 14.6 km (13:31 / km) +475m 11:37 / km
13c shoes: Inov8 Rocklite 315

ROC Rattlesnake Hill Ultra long- redx. .Except for control 10, decent run in spots. Met Eugene around control 2, and though I was navigating on my own, having him near up through control 8 or 9 gave me confidence. Some legs went really well, others not so good. Leg 10 should have been 20 minutes, but a gamble on my part to save a few minutes cost me 30 when I lost map contact and couldn't regain it until i reoriented at the western road (very slow progress through the woods to get there). Second half was harder to do, but overall i had pretty good endurance. Fun course, nice long legs.

UltraLong: Red X - Splits

Saturday Sep 19, 2009 #

Event: US Sprint & UltraLong champs
 

Orienteering -race race 50:02 [4] *** 4.57 km (10:57 / km) +220m 8:49 / km
17c rhr:42 slept:7.0 shoes: Innov8 Mudclaw 330 #2

Mendon ponds middle distance Red x at ROC A meet. NIce course, decent , and went a little slower than normal (partly to save myself for tomorrow). I think that helped me do much better navigationally. Still, over 5 minutes in errors, but nothing big. Winners did 35min, so lots of room for improvement.

Orienteering 10:00 [1] ***
5c shoes: Innov8 Mudclaw 330 #2

Checking out mapping on the map. + some warmup jogging

Middle: Red X - Splits

Thursday Sep 17, 2009 #

BikeCommute 40:00 [2]
slept:7.5

continuing to take it easy as a taper for Ulong

Catching Features 30:00 [0] ***
35c

Wednesday Sep 16, 2009 #

BikeCommute 40:00 [2]
slept:7.5

Catching Features 35:00 [0] ***
17c

Tuesday Sep 15, 2009 #

BikeCommute 40:00 [2]
slept:7.5

Catching Features 30:00 [0] ***
34c

Monday Sep 14, 2009 #

BikeCommute 40:00 [2]
slept:7.5 weight:179lbs

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

Sunday Sep 13, 2009 #

Running 25:00 [3]
slept:8.0 shoes: Brooks Adrenaline GTS8-2

Meant to do a 2 hr, but spent all day painting the house, so just did speedplay. Felt pretty flat.

Running intervals 15:00 [4]

3 (to 3.5) min pushes, 2 min recovery,

Catching Features 15:00 [0] ***
12c

Saturday Sep 12, 2009 #

Event: North Chagrin
 

Orienteering -race race 1:10:41 [5] *** 6.7 km (10:33 / km) +198m 9:11 / km
15c slept:8.0 weight:175.5lbs shoes: Innov8 Mudclaw 330 #2

North Chagrin Red course. Gorgeous late summer day, 75F and clear. This park is always thick, but it was better than usual. Nice course by Fred Mailey. Pretty good effort on my par t, with good aiming off, decent bearings, and pretty good map contact. Although the veg was thick, i made good progress through it for the most part, and used trails pretty well.

Although generally a good effort, I had about 4 notable errors, and my tendency to err late in the course continued. The first error was partly inattention to map detail and partly luck of the draw in terms of a bad treefall on the approach I took to #5 - went on northern spur to get to reentrant, when southern was nicely direct - didn't see that on the 1:15 map; also didn't notice the reentrant top was halfway up to the plateau, and overshot. Coming down ran into some thick treefall. 2-3 minutes lost.
Second was a minor bobble on #9, where I took the straight shot, wandered right, caught the trail and slowly picked my way through brush from the s. side instead of attacking from the n side, which would have probably avoided that. 1 minute lost.
Third, on 11 the control wasn't visible from my line in, so thinking i misread the veg I headed west, slowly realized my error, and corrected. 1-2 minutes lost.
Finally, for 14 I made the wise decision not to take the straight line (avoiding a lot of deadfall), but completely didn't realize that the fast route was the eastern trail, not the western. 1-2 minutes.

Didn't have as much in the tank at the end as I would have liked - perhaps that ultralong next week will be more of a challenge than I thought. 4 minutes behind stan, 6 ahead of olga, 13 ahead of bob.

Orienteering 25:00 [3] *** 2.5 km (10:00 / km) +132m 7:55 / km
7c

control pickup. Had no get up and go in my legs on the last half (after the big uphill, and through pretty thick deadfall).

Friday Sep 11, 2009 #

BikeCommute 45:00 [2]
slept:7.5 weight:176lbs

Catching Features 1:40:00 [0] ***
40c

Thursday Sep 10, 2009 #

BikeCommute 40:00 [2]
slept:8.0 weight:176lbs

Catching Features 15:00 [0] ***
16c

memory

Wednesday Sep 9, 2009 #

RunCommute 1:04:50 [3]
slept:6.0

TP +glendale AM, exchange on return. Felt pretty strong PM.

Catching Features 30:00 [0] ***
15c

mostly memory

Tuesday Sep 8, 2009 #

BikeCommute 50:00 [2]
slept:8.0

Catching Features 15:00 [0] ***
12c

memory. I think this is helping

Monday Sep 7, 2009 #

Orienteering 1:53:00 [3] ***
33c slept:7.0

With DaveK at Hinckley. Control picking with circled points on old maps. Mostly 100-200m legs. I led some, he led others, and we did two at speed. After 1.2 hr I was pretty fried, but managed to keep enough concentration to finish off. Only one major error (and it was in the last half hour), and learned a lot from following dave and evaluating legs.

Catching Features 20:00 [0] ***
13c

Sunday Sep 6, 2009 #

Catching Features 1:50:00 [0] ***
30c

Some goofing around, then about 16 controls on 'random course' via memory - that was a good idea! Then a routechoice competitions course that was good practice for me, though I did typically bad. Lots of relocation practice, and rough compass work and finding beacons. Couldn't go out for real because nat is home sick, so this has to substitute

Running 52:40 [3]

meant to do o today, but family outing for the afternoon stopped that. Meant to do 2hr instead, but i had committed to doing something this am. So, did intervals at firestone track. 400 recovery except for first 200
Distance time recovery
200 0:41 1:20
400 1:31 2:33
800 3:06 2:52
1600 6:21 3:24
800 3:07 3:07
400 1:31 2:53
200 0:40

Since this left me pretty beat (see recoveries, which descended below a jog at times), I could complain about the miserable shape i must be in , but i've decided to just be happy I can do anything. I should do this workout more often - i think it helps me get stronger. Felt pretty good hours later, so maybe things aren't so bad
1:09:37 total time, 16:57 of it during intervals

Running intervals 16:57 [5] 2.75 mi (6:10 / mi)

Saturday Sep 5, 2009 #

Note
(rest day)

didn't want to rest, but should, and had lots of home improvement to do

Friday Sep 4, 2009 #

BikeCommute 45:00 [2]

Catching Features 30:00 [0] ***
35c

Thursday Sep 3, 2009 #

BikeCommute 1:00:00 [2]
slept:6.5 weight:174lbs

includes going to dermatologist and anniv. shopping at drumm studio

Wednesday Sep 2, 2009 #

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

Tuesday Sep 1, 2009 #

RunCommute 32:00 [3]
slept:8.0 weight:174lbs shoes: Brooks Adrenaline GTS8-2

Towpath in, with 3x3min pushes 1minute rest
Exchange back, 2x.
Felt pretty good

RunCommute intervals 15:00 [4]
shoes: Brooks Adrenaline GTS8-2

Catching Features 10:00 [0] ***
4c

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