Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: RJM

In the 30 days ending Nov 30, 2012:

activity

time

miles

BikeCommute

8:55:00

Orienteering

8:15:00

6.09

9.8

86c

Bicycle

1:58:01

16.78

27.0

Catching Features

1:40:00

118c

Trail Run

1:18:48

Stationary Bike

23:00

Running

18:30

Strength

5:00

Total

22:53:19

22.87

36.8

204c

[1-5]

20:42:18

averages - sleep:7.3 rhr:47 weight:185.2lbs

2:05

0:00

» now

Friday Nov 30, 2012 #

Event: OCIN A-meet (Night, Relay, Ultra-long)

BikeCommute 20:00 [2]
slept:6.5 weight:187lbs

Return from school after finishing the day and a half of toting our visitor around. Back is still sore, though sore locations moves around, and it is better in the day than night, and sometimes improves when i sleep on the couch. I am beginning to suspect my bed. The hotel bed experience sat night may help evaluate that

Wednesday Nov 28, 2012 #

BikeCommute 20:00 [2]
slept:7.0

In to work, but took dept van home in the evening to use for toting visiting scientist around.

Tuesday Nov 27, 2012 #

BikeCommute 40:00 [2]
slept:8.0

Monday Nov 26, 2012 #

BikeCommute 40:00 [2]
rhr:50 slept:8.0

Easy on a chilly day. Back (left side of spine between shoulder blades) was really tight last night, but a rubdown and icy hot and alleve seem to have pushed it down nicely.

Sunday Nov 25, 2012 #

Orienteering 1:35:00 [3] ***
15c slept:8.0 shoes: Inov8 rocklite 315 -2

Kendall lake with DaveK and ToddP. I came in with a purplepen course printed out, and we compared routes, ran together, etc. Calibrated our ideas on over vs. around. Some good chasing Nice workout though I am still a bit slower than i would like. I had to cut it short to make it back for nat's first string quartet performance, which was really nice.
I was pretty sore (back, general) this morning, but not too bad. I think I have done a decent job of pushing as hard as I could the last week without going over the line (which is lower than it used to be for age and recovery reasons). I will spend the next week recovering and resting for the relay and UL at Ocin. - just biking in to work.

Saturday Nov 24, 2012 #

Stationary Bike (rollers) 23:00 [2]
slept:7.0

Just to loosen up a little. Salt on the streets, didn't want to get bike rusty

Catching Features 20:00 [0] ***
30c

Friday Nov 23, 2012 #

Orienteering 1:45:00 ***
15c slept:8.0 shoes: Inov8 rocklite 315 -2

Met Boulderbob and Charlotte at Ritchie. Ran parts of bob's and my courses backward, with lots of stopping to talk, plan, discuss and correct map. Started out sunny and 50 with wind, ended cold, cloudy and gloomy.

Thursday Nov 22, 2012 #

Bicycle 1:01:01 [0] 27.0 km (2:16 / km)
slept:8.0

Felt ok today, beautiful and warm, so after walkiing the "homerun for the homeless" with the family, took a nice ride to loosen up. South on collier, to jacoby, frank. Slight wind, clear, warm.

Catching Features 30:00 [3] ***
35c

Wednesday Nov 21, 2012 #

Orienteering 2:05:00 *** 9.8 km (12:45 / km)
27c rhr:45 slept:8.0 weight:185lbs shoes: Inov8 rocklite 315 -2

Met boulderbob at RItchie ledges, and we each set a course of ~3k with flagging tape (me to SE, him to NE). I checked most sites several ways, and didn't worry about time, but went reasonably fast (45 min). I returned earlier , so i went back out on my course but pushed the even numbered legs as fast as I could manage given fitness and terrain and distance, as intervals (total time 27 min). That was very useful - i should do a lot more of that. Then we compared notes on over vs. around, etc. Then Bob went out on mine, and I went out on his. Unfortunately we both found some map problems on his course, so i spent a fair bit of time trying to check locations. I also had trouble seeing the shortish (14" total, 6"-8" dangling) white flag tape he used. Beautiful warm (60) day in the woods!

Tuesday Nov 20, 2012 #

BikeCommute 35:00 [3]
rhr:45 slept:7.0

Hickory in exchange back- nonstop( no stoplights) in12

Monday Nov 19, 2012 #

BikeCommute 35:00 [2]
slept:7.5

Sore from yesterday but in a good way. Hip is fine. Used alleve before and after

Sunday Nov 18, 2012 #

Orienteering 1:50:00 [3] ***
14c rhr:46 slept:8.0 shoes: Inov8 rocklite 315 -3

Oak hill with DaveK on a course flagged by BoulderBob. Beautiful 40-50F, clear. Dave lost me after control 2, but after some confusion as to whether he had gone ahead or not, I just ran on my own. It turns out that we both took quite different routes on many legs, and learned lots from comparison. I am still not physically strong, but managed to slog through, a bit better than last week.

Saturday Nov 17, 2012 #

Bicycle 57:00 [3]
slept:7.0

50s, and planning to run tomorrow, so got out the road bike and poked around the neighborhood. Felt ok. Lots of stops and starts.

Friday Nov 16, 2012 #

Note
(rest day)

Thursday Nov 15, 2012 #

BikeCommute 40:00 [2]
slept:6.0

Running 9:00 [3]
shoes: (Screw) Brooks Adrenaline GTS

Like tues but counter clockwise. Did not feel fast but did it

Wednesday Nov 14, 2012 #

BikeCommute 35:00 [2]
slept:7.5

Busy but progress at school and no hip problems. I blame my dog who is finally sleeping through the night.

Catching Features 30:00 [0] ***
33c

Tuesday Nov 13, 2012 #

BikeCommute 40:00 [2]
slept:8.0 weight:184.5lbs

Easy on a cool day
Last night had a twinge in hip so took alleve and all wewell

Running 9:30 [3]
shoes: (Screw) Brooks Adrenaline GTS

Am at school. 3 min warmup then a slightly stiffer pace than usual around stadium. Felt good. No hip pain

Monday Nov 12, 2012 #

BikeCommute 40:00 [2]
rhr:48 slept:8.0

Felt fine. Last night had one very minor hip twinge but took 2 alleve and no problems today

Wheel (and new brake pads) are nice

Sunday Nov 11, 2012 #

Event: WPOC - Pine Ridge Park

Event: SMOC Peach Mountain

Orienteering 1:00:00 [3] ***
15c slept:8.0 shoes: Inov8 rocklite 315 -2

Octagon area with Dave from Kendall Nice control picking. I was rusty navigationally and was winded with fairly minor effort. Sigh. I need to carefully ramp up if I want compete in cincy

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

Saturday Nov 10, 2012 #

Trail Run 30:00 [3]
slept:8.0 weight:183.5lbs shoes: Asics GT2170-2012

Cautious at cascade. No problems and could have done more. Yet I was a bit sore the next day - not hip but general body soreness. I seem to be out of shape

Friday Nov 9, 2012 #

BikeCommute 35:00 [2]
slept:6.0

Johnny whined most of the night. Had to ride the little bike again

Thursday Nov 8, 2012 #

BikeCommute 35:00 [3]
slept:5.0

Yesteday found 2 broken rear wheel spokes ao took to shop.
So rode old stumpjumper. It is way too small but at least i rode in. Felt good, no hip pain

Strength 5:00 [1]

Gentle sit-ups etc. I think more core may help with my hip

Wednesday Nov 7, 2012 #

BikeCommute 40:00 [2]
slept:7.0 weight:186lbs

only a slight twinge in the hip this morning, so i rode in very gingerly. No problems so far!
gave blood after supper

Tuesday Nov 6, 2012 #

Note
slept:6.0 (rest day)

Hip pain reduced some, but i'm playing it safe and taking it easy today, same palliative measures. Maybe i can bike easy tomorrow?

Monday Nov 5, 2012 #

Note
slept:7.0 (rest day)

Woke up this morning with a weird pain in my hip joint. Kind of like my skiing injury but on the back side. At first very stiff, loosened up some. To avoid my error of last year I will take all of today completely off, Ice, 2 Alleve every 12 hr. Once at school and after icing it disappeared, but returned in the evening.

Sunday Nov 4, 2012 #

Event: SMOC Pontiac Lake

Trail Run 48:48
slept:7.0 shoes: Asics GT2170-2012

Sand run a side and back on mongo. Pushed last mile

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