Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: RJM

In the 31 days ending Jul 31, 2007:

	activity	#	time	miles		km		+m
	BikeCommute	12	8:50:00
	Bicycle	4	5:46:17	98.94	(3:30)	159.23	(2:10)
	Running	6	4:44:52	8.35		13.44
	Trail Run	4	3:41:09	10.0		16.09		130
	Mapping	4	3:05:00
	other	2	2:40:00	3.73		6.0
	Strength	4	1:00:00
	Catching Features	1	50:00							32c
	Orienteering	1	23:12	2.11	(10:59)	3.4	(6:49)	50	13 /	13c	100%
	Total	27	31:00:30	123.13		198.16		180	13 /	45c	28%
	[1-5]	27	27:05:30
averages - sleep:6.9 rhr:43 weight:176.2lbs

2:10

0:00

» now

Monday Jul 30, 2007 #

Trail Run 35:18 [3]
slept:6.0 shoes: Brooks Adrenaline GTS7-1

UWM station, bog trail (including boardwalk), and off to another branch of the woods trail, some poking around. Still lots of FDF.
Hotter each day

Sunday Jul 29, 2007 #

Trail Run 34:11 [3]
slept:5.0 shoes: Brooks Adrenaline GTS7-1

poking around UWM station, including trail in the woods and grassland trails, etc. Woods shows cool glacial contours. Constantly under attack by Deer Flies

Saturday Jul 28, 2007 #

Running 52:30 [3] 6.0 mi (8:45 / mi)
slept:6.0 shoes: Brooks Adrenaline GTS7-1

UW Milwaukee field station - south then west 2 miles, north 1 mile, east, then south. Hot but nice to stretch my legs after a long field day watching bees and moving plants.

Wednesday Jul 25, 2007 #

BikeCommute 40:00 [2]
slept:8.0 weight:175.5lbs

Running tempo 14:56 [4] 2.35 mi (6:21 / mi)
shoes: Brooks Adrenaline GTS7-1

after return from school, ran hard from home to sunoco. 8:10 at twin pines, 11:06 at market. Slightly uneven effort but ok. distance from car odometer on return

Monday Jul 23, 2007 #

BikeCommute 55:00 [2]
slept:9.0 weight:175.5lbs

Strength 15:00 [1]

Sunday Jul 22, 2007 #

Bicycle 1:33:15 [3] 28.28 mi (3:18 / mi)
slept:5.0 weight:175lbs

Finished off harry potter book this AM, in afternoon time to exercise - peninsula, up and back on kendall road. Felt pretty good

Saturday Jul 21, 2007 #

Running 33:14 [3]
slept:6.0 shoes: Brooks Adrenaline GTS7-1

Got home last night at 1:30 am after the Harry Potter book fest, collapsed, up at 6:30 and couldn't sleep. So, started reading on and off, finishing sunday AM. at 8, dropped off toyota, at shop (radiator hose burst at potter fest, but despite the quickfix from AAA, something else seems to be wrong, so leaving there), and then ran leisurely route home. As expected, they're keeping the car for the weekend, but with Umpa here, had no other time to run.

Friday Jul 20, 2007 #

BikeCommute 45:00 [2]
slept:7.0

Mapping 50:00 [0]

checking campus map, mostly jackson field to wellness center.

Thursday Jul 19, 2007 #

Running (commute) 1:02:00 [3]
slept:5.5 weight:173.5lbs shoes: Brooks Adrenaline GTS7-1

via aqueduct & market. Test ran new campus map on arrival. On return home in the evening, left knee was sore whenever on hard surfaces. This is the most road time I can put in.

Orienteering warm up/down (campus) 10:24 [2] *** 1.1 km (9:27 / km) +25m 8:29 / km
spiked:6/6c shoes: Brooks Adrenaline GTS7-1

first trial of my new campus map. I pushed every other control (6 or 6:30 pace). These are the even numbered controls, which i jogged to recover. There are some fences I need to add, and a couple of impassable walls, but the map seems to be useable. Now to make it better!

Orienteering intervals (campus) 12:48 [3] *** 2.3 km (5:34 / km) +25m 5:17 / km
spiked:7/7c shoes: Brooks Adrenaline GTS7-1

pushes

Wednesday Jul 18, 2007 #

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

Tuesday Jul 17, 2007 #

BikeCommute 45:00 [3]
slept:7.5 weight:176.5lbs

Strength 15:00 [1]

Monday Jul 16, 2007 #

Running warm up/down 42:10 [2]
slept:8.0 weight:177lbs shoes: Brooks Adrenaline GTS7-1

to firestone high, 2x 1mile (aimed for 6min, got 602, 611), then 2 pushes on way home (3:20 total). This was harder and took more out of me than I expected. Thought I had 6min pace locked in, but couldn't find it well, and (sadly) was probably overestimating my fitness. I'm probably more of a 6:15 repeat guy right now.

Running intervals 15:32 [4]
shoes: Brooks Adrenaline GTS7-1

the speed work described in other entry

Sunday Jul 15, 2007 #

other (canoe-O) 2:10:00 [3] ** 6.0 km (21:40 / km)
slept:7.0

with natalie in UA canoe. N wind made it difficult for a lousy canoer like me, but we had a lot of fun. Includes 2 hr of competition and some practice time. There will be sore shoulders tomorrow!

Saturday Jul 14, 2007 #

Bicycle 1:39:56 [3] 28.56 mi (3:30 / mi)
slept:6.0

peninsula, hale, sand run. breezy, with a headwind on return. 17.1mph

Friday Jul 13, 2007 #

other 30:00 [1]

Take ellen and 3 friends to Cedar Point. On our feet all day (9:30AM-10PM), so it counts for something (and certainly prevented traditional training). I suppose it would help with rogaine preparation.... Gorgeous day (75, light breezy, some puffy clouds), and lines were almost all very short (15 minutes or less). Not sure why no one was there, though today's date might have kept the superstitious away. If so, it's their loss!

Thursday Jul 12, 2007 #

Note
(rest day)

needed a day off, and gotta work on that manuscript

Wednesday Jul 11, 2007 #

BikeCommute 40:00 [3]

Tuesday Jul 10, 2007 #

BikeCommute 45:00 [2]
rhr:40 slept:7.0

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

Monday Jul 9, 2007 #

BikeCommute 45:00 [2]
slept:7.0

drop car off again, short route to school and back

Mapping 1:00:00 [0] **

more campus map-checking - EJ Thomas and nearby.

Sunday Jul 8, 2007 #

Bicycle 1:00:00 [2] 15.17 mi (3:57 / mi)
rhr:43 slept:8.0 weight:178lbs

Easy spin thornton-revere-sourek etc. Pretty sore today around the house, but felt surprisingly good on the bike, but held back and used low gears for recovery. Felt a lot looser after this one. Did this in afternoon (a rare time for me), so it was hot and sunny.

Saturday Jul 7, 2007 #

Trail Run race 1:21:50 [5] 10.0 mi (8:11 / mi) +130m 7:52 / mi
slept:6.0 weight:175.5lbs shoes: Brooks Adrenaline GTS7-1

Muddy Paws trail run, kendall park (salt run +). First lap was with 5milers as well, and I tried not to overextend myself with that extra contact. Second lap without people near me was h ard to push myself. Noticed that I seem to be faster downhill than those near me, and ok on uphill, although some people had real uphill power, way more than me. 7/57, won age group (first time?).
7:15 7:45 8:52 8:05 7:46 (39:44)
7:53 8:36 9:35 8:21 7:38 (42:06)
climb estimated from salt run (160' per lap): http://www.nps.gov/archive/cuva/planavisit/todo/re...) and my guess for the rest that's not that trail

Trail Run warm up/down 10:00 [3]
shoes: Brooks Adrenaline GTS7-1