Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: RJM

In the 31 days ending May 31, 2007:

activity

time

miles

BikeCommute

9:30:00

Orienteering

4:07:32

10.79

(22:57)

17.36

(14:16)

563

5 /

32c

15%

Trail Run

1:59:12

7.1

11.43

200

Strength

1:50:00

Running

1:44:31

other

15:00

Catching Features

10:00

Total

19:36:15

17.89

28.79

763

5 /

38c

13%

[1-5]

19:26:15

averages - sleep:7.3 rhr:45 weight:177.9lbs

2:29

0:00

» now

Thursday May 31, 2007 #

BikeCommute 55:00 [3]
rhr:46 slept:7.5 weight:177.5lbs

Strength (itb and core) 15:00 [1]

Wednesday May 30, 2007 #

BikeCommute 45:00 [2]
rhr:46 slept:7.5 weight:178lbs

Strength (itband, core) 15:00 [1]

Monday May 28, 2007 #

Running 39:33 [3]
slept:8.0 weight:179lbs shoes: Brooks Adrenaline GTS7-1

2pines-castle-garmin-sunnyside. a bit of knee awareness around 10 minutes, but no real problems

Sunday May 27, 2007 #

BikeCommute 50:00 [2]
slept:8.0

To brueger's for PTA committee meeting, then tootle a bit along towpath to indian mound. No knee problems while riding or after (but did have some earlier after sitting)

Strength (i) 15:00 [1]

Saturday May 26, 2007 #

Running 29:22 [3]
slept:8.0 weight:178.5lbs shoes: Brooks Adrenaline GTS7-1

Very controlled and easy, and only a few moments of knee pain. No problems during cooldown/afterwards either. It's still recovering, but I think that it will get better if I baby it. Shame I had to miss the chagrin score event today. Was going to shadow nat today on white but she had other plans.

Strength (ITB, core, knee) 15:00 [1]

Friday May 25, 2007 #

BikeCommute 40:00 [2]
slept:6.0 (injured)

Decided to try today - kept effort very low, lower gears, etc. AM fine, but after pm return some knee pain returns.

Strength (ITB, knee, core) 30:00 [1]
(injured)

2 sessions, 1 am, 1 pm. After looking this up on web, found exercises for ITBand (my guess) and runner's knee (matches the 'theater soreness' description but not others).

Catching Features 10:00 [0] ***
6c

Thursday May 24, 2007 #

Strength 5:00 [1]
(injured)

cold mostly gone. knee still a bit sore this pm, but I did plot censuses today, so perhaps that's why.

Wednesday May 23, 2007 #

Strength 5:00 [1]
slept:7.0 (injured) (sick)

Cold peaked yesterday, gradually better today. Probably for the best that I'm resting the knee, which gave occasional twinges yesterday and before, but gradually less. I may try some gentle activity tomorrow. I think it might be from hyperextension, but I have no idea when or how I did that.

Sunday May 20, 2007 #

Note
weight:180lbs (injured) (sick)

Restricted activity as much as possible today (just some gardening). Knee only hurt a little bit at the end of the day (and once when I moved unexpectedly to a kneelocked position (is this a hyperextension injury?). Hip is generally sore but not troubling. I started getting a sore throat this morning, which is developing into an unpleasant summer cold. ugh

Saturday May 19, 2007 #

Note
(injured) (rest day)

despite reduced activity, knee is not getting better. Went bowling today with kids, and somehow left hip is painful now.

Thursday May 17, 2007 #

Note
(injured) (rest day)

Wednesday May 16, 2007 #

Trail Run 22:00 [2]
rhr:42 slept:7.5 (injured) shoes: Brooks Adrenaline GTS7-1

Knee was sore this am, and was no better (a bit worse) after censusing BNP circle plots. However, I'd somehow lost newcomb's out there, so retraced steps to find it (no success). Knee hurt during that (hadn't hurt when running before. I'll take tomorrow off.

Tuesday May 15, 2007 #

BikeCommute 45:00 [2]
slept:7.0 weight:177.5lbs

lowered bike seat, but no real change in knee. Maybe it's an aftereffect of the sprain...

Monday May 14, 2007 #

BikeCommute 1:05:00 [2]
rhr:47 slept:7.0

As has happened most weekdays since the michigan meet, left knee is sore. I'm now suspecting that the slight sprain has limited ankle movement, which restricts reach during biking, which gives a sore knee. I'll raise the seat tomorrow. This matches with the lack of discomfort sunday, when I didn't ride but ran.

Sunday May 13, 2007 #

Trail Run tempo 57:12 [3] 7.1 mi (8:03 / mi) +200m 7:24 / mi
slept:6.5 weight:176.5lbs shoes: Brooks Adrenaline GTS7-1

Was supposed to have done Stan's sprint at ritchie ledges, but too much family stuff to do, so after I missed the sprint and finished the family stuff, and I finally got out, I tried to push a bit on the usual 7 mile trail course. Felt pretty good. Could perhaps have logged most of this at level 4, but just enough below LT not to do that. This might be what spike calls an 'honest effort'. It's my first push and fastest time on this loop , I think, probably 7min/mile on flat roads?

Strength (core) 5:00 [1]

Note

unplanned rest - too much family work to do. Probably for the best, since I feel oddly sore and tired

Friday May 11, 2007 #

BikeCommute 50:00 [2]
slept:6.5 weight:177.5lbs

Thursday May 10, 2007 #

BikeCommute 55:00 [2]
rhr:45 slept:7.5

Strength (core) 5:00 [1]

Wednesday May 9, 2007 #

BikeCommute 1:05:00 [2]
slept:7.0 weight:176.5lbs

Tuesday May 8, 2007 #

Note
(rest day)

Karen's working the polls, so I'm dad all day, aside from giving final this AM. Left knee oddly sore, though it wasn't this weekend or monday...

Monday May 7, 2007 #

BikeCommute 45:00 [3]
slept:7.0 weight:178lbs

Sunday May 6, 2007 #

Orienteering race (Red) 2:19:45 [3] *** 9.49 km (14:44 / km) +306m 12:41 / km
spiked:5/19c slept:7.0 shoes: Innov-8 mudclaw 330

Team Trials 3rd race (sunday)- Long. Doing slightly better at glacial terrain now, and focused on going slowly when necessary to keep contact with map. A couple of really boneheaded errors even so. But I got out in one piece, and learned a lot.

Trail Run warm up/down 10:00 [3]
shoes: Innov-8 mudclaw 330

Day 3: Red - Splits

Saturday May 5, 2007 #

Orienteering race (Red) 1:21:54 [4] 4.89 km (16:45 / km) +190m 14:01 / km
slept:8.0 (injured) shoes: Innov-8 mudclaw 330

Other than the 20+ minutes lost to a major parallel error/failure to recognize error/relocation/poor execution on leg 8, a mediocre effort. Last 1/3 of the course went pretty well, though I mostly was relying on nearby runners a lot of the way. Several other bobbles, but what a whopper!

Trail Run warm up/down 15:00 [2]

Day 2: Red/Brown - Splits

Friday May 4, 2007 #

Event: US Team Trials

Orienteering (Sprint) 25:53 [4] *** 2.98 km (8:41 / km) +67m 7:48 / km
13c slept:8.0 shoes: Innov-8 mudclaw 330

Pretty good run except for two big errors - bypassed control 2 and didn't catch it until I was ready to punch 3 (so returned to do 2, back to 3....), and didn't see the vegetation change and other signs for control 11, and ran well past it. Eventually I will learn to navigate at speed, but even these relatively simple controls taxed me a bit.
just before control 1 landed wrong on left ankle, which didn't stop me running, but was very sore and hard to walk on that evening and had me worried about tomorrow. Brace and Alleve seemed to make that ok

Trail Run warm up/down 15:00 [3]
shoes: Innov-8 mudclaw 330

misc trotting around and getting map tips from steve and buckeyebob.

Sprint TT (Red/Blue) - Splits

Wednesday May 2, 2007 #

BikeCommute 55:00 [2]
slept:7.0 weight:178lbs

Tuesday May 1, 2007 #

Running (commute) 35:36 [3]
slept:9.0 shoes: Brooks Adrenaline GTS7-1

via towpath and knight center; AM only

other 15:00 [1]

Took flora class to mogadore, with offtrail hike for 15 min to get to site, then hiking around there. Total of 2 hr, prorated to 15 min. Was going to run to get car, but paco offered a ride, and I was feeling a bit tired (80F today and not yet used to that), so took him up on it.

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