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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: RJM

In the 31 days ending Aug 31, 2007:

activity # timemileskm+m
  BikeCommute14 11:40:00
  Running6 4:13:30 3.11 5.0
  Orienteering4 3:42:39 7.98 12.85 15558 /92c63%
  Bicycle2 2:29:53 44.63(3:22) 71.83(2:05)
  Strength5 1:00:00
  other1 20:00
  Stationary Bike1 20:00
  Total25 23:46:02 55.72 89.67 15558 /92c63%
averages - sleep:6.8 rhr:41 weight:173.5lbs

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Friday Aug 31, 2007 #

BikeCommute 50:00 [2]

sunoco, yet again, for my ailing cars. Turned out I only needed a stabilizer bar bolt tightened, no charge!

Thursday Aug 30, 2007 #

BikeCommute 45:00 [2]
slept:6.0 weight:172.5lbs

other (hike off trail) 20:00 [1]

field ecology class at BNP - I was constantly walking for 2+ hr between the two groups to coordinate them. Prorated.

Wednesday Aug 29, 2007 #

Running (commute) 48:00 [3]
slept:8.0 weight:172lbs shoes: Brooks Adrenaline GTS7-1

Walked nat to king school, ran from there on in. scare today closed my building, so I had to wander campus in my stinky running clothes until noon when they said all classes there cancelled today. So, ran back home, with some fartlek, logged separately.

Running intervals (fartlek) 14:30 [4]
shoes: Brooks Adrenaline GTS7-1

3x ~4min, 1x2 min. Don't feel fast, but at least I did it

Tuesday Aug 28, 2007 #

BikeCommute 45:00 [2]
slept:7.0 weight:172lbs

Monday Aug 27, 2007 #

BikeCommute 40:00 [2]
slept:7.0 weight:175lbs

Strength 10:00 [1]

moving gravel to dog pen - prorated from 40 minutes. I am a bit sore from this

Sunday Aug 26, 2007 #

Orienteering (campus) 50:00 [3] *
28c slept:7.0 weight:175lbs shoes: Brooks Adrenaline GTS6-2

Set and took down campus o at orientation course. Unfortunately the 'orientation' didn't work like I thought - EJ Thomas hall's lobby was solid people for 45 minutes, all slowly filing past close-packed tables and simply grabbing giveaways. There was no way to have a conversation, no time for anyone interested in orienteering to take the course (with swag bag in tow) because of the crush, and I had no appropriate giveaways or flyers. I also had no table - just shared a poster area with several other groups, and didn't have anything standalone that could be seen over anyone, despite efforts by the outdoor rec group. I didn't even try to give out maps. I'll learn from my many mistakes today. Outdoor rec and I are planning to find other ways to contact students.

Strength 15:00 [1]

Saturday Aug 25, 2007 #

Orienteering race 1:14:56 [3] *** 5.8 km (12:55 / km) +155m 11:24 / km
spiked:8/13c slept:7.0 weight:174lbs shoes: Innov-8 mudclaw 330

two 10 minute errors (first I stopped early, and couldn't relocate. Second was on east side of road, and found myself shaking my compass because I was sure it was pointing south instead of north.... then finally realized how far off I had gone), poor visibility. Good fun. Stan did it 53 or so - if I'd had those two errors under control, I'd have done decently. need to work on holding a bearing in denser vegetation. Alex from pittsburgh (AP=Sherpes?) came out - he beat me, good to talk with him afterward.

Orienteering 24:00 [2] ***
spiked:4/5c shoes: Innov-8 mudclaw 330

control pickup in rain

Friday Aug 24, 2007 #

BikeCommute 40:00 [2]
slept:7.0 weight:173.5lbs

Thursday Aug 23, 2007 #

BikeCommute 1:00:00 [2]
slept:7.5 weight:172.5lbs

hot and sticky. L knee is a bit sore when climbing or pushing.

Strength 10:00 [1]

Wednesday Aug 22, 2007 #

Running (commute) 53:00 [3]
rhr:41 slept:7.0 weight:171.5lbs shoes: Brooks Adrenaline GTS7-1

85 with 86% humidity.... not my favorite weather! This is the regular pace and recovery. weight is right afterward, all water loss.

Running intervals 14:00 [4]
shoes: Brooks Adrenaline GTS7-1

4x2 min with 1 min recovery (am)
3x2 min with 1 min recovery (pm)

Tuesday Aug 21, 2007 #

BikeCommute 45:00 [2]
slept:7.0 weight:173lbs

Monday Aug 20, 2007 #

Running 29:30 [3]
rhr:39 slept:6.0 weight:175lbs shoes: Brooks Adrenaline GTS7-1

Didn't ride to work today (rainy), and felt lazy and perhaps sore or flat, so nearly didn't do anything today. But, dragged myself out the door at 7:45PM, and at least did a simple tour to highland square and portage path/sunnyside on devilstrips. Felt better than expected, but still felt slow. Maybe too much time on concrete lately? or lack of sleep?

Sunday Aug 19, 2007 #

Orienteering (campus) 24:11 [3] *** 2.7 km (8:57 / km)
spiked:14/14c rhr:42 slept:7.0 weight:174lbs shoes: Brooks Adrenaline GTS7-1

set out sticky notes for test run of campus score course. Rain started as I headed here, and got stronger as the day progressed.

Orienteering (campus) 22:53 [2] ** 2.7 mi (8:29 / mi)
spiked:14/14c

Shadowing Andy McI as he tested the orienteering at orientation score course. All went pretty well - a couple of suggestions on how to revise the map, and he thought a crosscountry event would work better for beginners.

Strength 10:00 [1]

Saturday Aug 18, 2007 #

Bicycle 1:32:53 [3] 28.53 mi (3:15 / mi)
slept:6.0 weight:174lbs

Jaite. Inside front of left knee sore on and off (and also sore the following day when I ran). 18.6mph

Thursday Aug 16, 2007 #

BikeCommute 45:00 [2]
slept:7.0 weight:172.5lbs

Orienteering (campus) 26:39 [3] ***
spiked:18/18c shoes: Brooks Adrenaline GTS6-2

check control locations, descriptions, and hanging possibilities for o at orienteering

Wednesday Aug 15, 2007 #

BikeCommute 50:00 [2]
rhr:42 slept:7.0 weight:174lbs

Tuesday Aug 14, 2007 #

BikeCommute 45:00 [3]
slept:7.0 weight:173lbs

Monday Aug 13, 2007 #

BikeCommute 1:05:00 [2]
slept:7.5 weight:172lbs

Friday Aug 10, 2007 #

Running 43:35 [3]
shoes: Brooks Adrenaline GTS6-2

At Tulare Ranch, north, then 256-164, back on 248 (past dudley jobs'). Felt good, right on 8min pace, good to be back in the old stomping grounds

Wednesday Aug 8, 2007 #

Running race (ESA fun run) 18:55 [5] 5.0 km (3:47 / km)
slept:5.0 shoes: Brooks Adrenaline GTS6-2

ESA 5k funrun. Distance may be off - unclear if we stopped on lap early (2.5min?), or if it was properly measured at all. I don't think I'm in 19:00 shape, but then again I was following the 3 lead guys closely until the last 400m, which might have dragged me along to a faster time. At the time I was pretty sure we were a lap short.
Start was called without ceremony, and I had done no warmup, so this was also from a cold start.

Running warm up/down 11:00 [2]
shoes: Brooks Adrenaline GTS6-2

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

Tuesday Aug 7, 2007 #

Stationary Bike 20:00 [2]
slept:6.0

San Jose ESA meeting, too dark to find trail in AM

Running 21:00 [2]

poking around trail once it's light enough

Sunday Aug 5, 2007 #

Bicycle 57:00 [3] 16.1 mi (3:32 / mi)
slept:7.0

to school to get my forgotten sunglasses, early am along exchange, some wandering. pleasant

Friday Aug 3, 2007 #

BikeCommute 50:00 [2]
slept:7.0 weight:175.5lbs

Thursday Aug 2, 2007 #

BikeCommute 1:00:00 [3]
slept:7.0 weight:175.5lbs

Wednesday Aug 1, 2007 #

BikeCommute 1:00:00 [2]
slept:7.5 weight:173.5lbs

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