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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: RJM

In the 30 days ending Sep 30, 2011:

activity # timemileskm+m
  BikeCommute13 7:35:00
  Orienteering5 7:01:00 3.54 5.7 20065c
  RunCommute7 6:54:05
  Catching Features4 2:05:0056c
  Trail Run1 1:20:13
  Running1 1:16:31
  Orienteering -race1 1:13:39 3.54(20:48) 5.7(12:55) 20012c
  other1 30:00
  Total27 27:55:28 7.08 11.4 400133c
  [1-5]27 25:50:28
averages - sleep:7.3 rhr:44 weight:176.8lbs

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Friday Sep 30, 2011 #

BikeCommute 35:00 [2]

Thursday Sep 29, 2011 #

RunCommute 1:03:30 [3]
slept:7.5 weight:177lbs shoes: (Screw) Brooks Adrenaline GTS

TP in, intended to go home by oxbow but just felt weak again, so in via crosby.

Catching Features 35:00 [0] ***
22c

Wednesday Sep 28, 2011 #

RunCommute 57:30 [2]
slept:7.0 weight:177lbs shoes: (Screw) Brooks Adrenaline GTS

Easy via st v

Tuesday Sep 27, 2011 #

RunCommute 1:00:35 intensity: (55:00 @3) + (5:35 @4)
slept:8.0 weight:174.5lbs shoes: (Screw) Brooks Adrenaline GTS

tp in, tpvia north back. pushed uphills 4x

Monday Sep 26, 2011 #

BikeCommute 35:00 [2]
weight:178lbs

rainy return

Catching Features 40:00 [0] ***
15c

Sunday Sep 25, 2011 #

Orienteering 50:00 [3]
shoes: Inov8 rocklite 315 -2

After testing class methods at bnnp worked on bearings in se of hinckley

Saturday Sep 24, 2011 #

Orienteering 2:00:00 intensity: (20:00 @1) + (20:00 @2) + (1:20:00 @3) ***
18c slept:6.0 shoes: Inov8 rocklite 315 -2

Ritchie ledges with davek 8AM. Beautiful day and leaves just starting. To turn. I did better on following bearings in the vague eastern part when I actually listened to dave's advice. . Some swamppatches near the NE house didn't seem to be mapped quite right.

Catching Features 20:00 [0] ***
12c

Friday Sep 23, 2011 #

Note
(rest day)

Thursday Sep 22, 2011 #

BikeCommute 35:00 [2]
slept:7.0

hamstrings still tight like yesterday, so taking it easy

Wednesday Sep 21, 2011 #

BikeCommute 35:00 [2]
slept:6.0 weight:177.5lbs

Rainy return

Tuesday Sep 20, 2011 #

RunCommute 52:48 intensity: (50:00 @3) + (2:00 @4) + (48 @5)
rhr:45 slept:8.5 shoes: Brooks Adrenaline GTS9-2

Easy in on market, return with pushes (including 4x12s uphill) on cedar

Catching Features 30:00 [0] ***
7c

Monday Sep 19, 2011 #

BikeCommute 35:00 [2]
slept:7.0 weight:176lbs

Sunday Sep 18, 2011 #

Orienteering 1:11:00 intensity: (35:30 @3) + (35:30 @4) *** 5.7 km (12:27 / km) +200m 10:36 / km
12c shoes: Innov8 Mudclaw 330 #2

Reran red oak hill improved on first half by running hard but botched the same late controls as before. Need to work on reading that long reentrant edge. Also was not able to read map when running harder than usual on first half. And not in good enoughj shape to maintain effort past 40 mon, esp with the steep climbs (slow recovery there)

other 30:00 [1]

heavy yardwork at Metlin and Hereford, prorated from 2 hr

Saturday Sep 17, 2011 #

Running 1:16:31 [3]
slept:7.5 weight:177.5lbs shoes: Brooks Adrenaline GTS9-2

To Dr. Mann to get Johnny meds. Via western parcourse in, wandered on return.

Friday Sep 16, 2011 #

BikeCommute 30:00 [2]
slept:7.5

Thursday Sep 15, 2011 #

RunCommute 58:36 [3]
slept:7.0 weight:178.5lbs shoes: Brooks Adrenaline GTS9-2

Cedar and crosby. Easy

Wednesday Sep 14, 2011 #

BikeCommute 35:00 [2]
rhr:42 slept:7.5 weight:177.5lbs

Tuesday Sep 13, 2011 #

RunCommute 1:00:06 intensity: (59:30 @3) + (36 @5)
shoes: Brooks Adrenaline GTS9-2

Cedar in (K at polls), early return via hickory, with 3x12s hard uphill pushes on memorial

Note

Gave blood

Monday Sep 12, 2011 #

BikeCommute 40:00 [2]
slept:8.0

Saturday Sep 10, 2011 #

Orienteering -race 1:13:39 [3] *** 5.7 km (12:55 / km) +200m 11:00 / km
12c slept:9.0 shoes: Innov8 Mudclaw 330 #2

Oak Hill Red course - first day of the splendid new map. Very well designed course by Bob Boltz. Wet early but gradually drying, so it was hard to see the map for me. Decent navigation except for two 0 on 9 i didn't use a good attackpoint and overran, and on the last control i missed by only a fewmeters and didn't know it (3 minutes lost), getting tangled up in thick rose patch for about 5 min

Orienteering 1:10:00 intensity: (35:00 @1) + (35:00 @2) ***
5c shoes: Innov8 Mudclaw 330 #2

Control pickup with dave k. Educational and fun

Friday Sep 9, 2011 #

BikeCommute 35:00 [2]
slept:7.5 weight:178lbs

Thursday Sep 8, 2011 #

BikeCommute 35:00 [2]
rhr:44 slept:6.0

Wednesday Sep 7, 2011 #

BikeCommute 35:00 [2]
slept:6.0

Lousy night - dog woke me at 2 then i couldn't sleep due as thoughts of work and car purchase chased themselves....

Tuesday Sep 6, 2011 #

BikeCommute 35:00 [2]
rhr:44 weight:177lbs

Monday Sep 5, 2011 #

Orienteering 1:50:00 [3] ***
30c slept:7.5 weight:174.5lbs shoes: Inov8 rocklite 315 -2

Hinckley control picking loops with dave k. No compass, which was a useful exercise. Decent navigation on my part, and mostly managed to hang on when dave led. Very enjoyable. Weather has turned! 60s and overcast.

Sunday Sep 4, 2011 #

Trail Run 1:20:13 [3]
slept:8.0 weight:176lbs shoes: Brooks Adrenaline GTS9-2

Home tp, sandrun south, black cherry, hawkins.

Friday Sep 2, 2011 #

BikeCommute 35:00 [3]

Hot hot hot

Thursday Sep 1, 2011 #

RunCommute 1:01:00 intensity: (50:00 @3) + (11:00 @4)
rhr:44 slept:7.0 shoes: Brooks Adrenaline GTS9-2

Tp in with push up (4:54). Xchange back with 2 push

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