Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: RJM

In the 31 days ending Aug 31, 2009:

activity

time

miles

BikeCommute

8:25:00

Orienteering

5:27:44

10c

Trail Run

4:39:02

Bicycle

2:35:00

Running

2:00:31

2.0

3.22

RunCommute

1:48:49

other

1:30:00

Catching Features

1:10:00

44c

Exercise Machine

10:00

Total

27:46:06

2.0

3.22

54c

[1-5]

26:36:06

averages - sleep:6.9 rhr:44 weight:175.7lbs

2:30

0:00

» now

Monday Aug 31, 2009 #

BikeCommute 40:00 [2]
slept:8.0 weight:175lbs

Sunday Aug 30, 2009 #

Trail Run 1:23:45 [3] **
rhr:42 slept:9.0 weight:175lbs shoes: Inov8 Rocklite 315

Exploring wetmore/lange run for mimulus alatus with USGS map. Ran from wetmore trailhead on southern trail, crossed road to follow trail to site 121, then the trail petered out, and somehow reemerged on wetmore road. Down Butler trail to horse camp on penn rd, then back up. Not a lot of zip, but I felt ok. 1 deer seen. No M. alatus in flower, only a few seen. Lobelia siphilitica was occasional. Only B. impatiens seen foraging.

Saturday Aug 29, 2009 #

Orienteering 2:30:00 [3] ***
10c shoes: Innov8 Mudclaw 330 #2

Great day with Dave K at Brecksville-Jaite. Most of the time he shadowed me as I navigated to controls he assigned, but sometimes we reversed roles. It was incredibly educational both ways. A mix of pretty good and not so good work on my part. I usually caught my errors fairly quickly, but i did make them. Some of it was that I didn't do a good job of keeping the compass on task, leading to 90degree errors (partly explained by the very faint n lines on my map). Drifted right a lot. Dave did a good job of debriefing me, and it helped a lot. Following him, I learned that he obviously reads the map quicker than I do, and remembers enough that he can keep the running pace up much more than I can when really navigating. I need to keep my compass hand level more.

Friday Aug 28, 2009 #

BikeCommute 40:00 [2]
slept:4.5

Big move at school today, and with so many things to juggle, woke up at 3 and couldn't get back to sleep. Got it all done, but beat!

Thursday Aug 27, 2009 #

BikeCommute 40:00 [2]
slept:7.0 weight:176lbs

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

Wednesday Aug 26, 2009 #

BikeCommute 45:00 [2]
slept:6.0

Tuesday Aug 25, 2009 #

RunCommute 43:00 [3]
slept:7.0 weight:174lbs shoes: Brooks Adrenaline GTS8-2

Towpath both ways.
1 hr total

RunCommute tempo 17:05 [4]
shoes: Brooks Adrenaline GTS8-2

Pushed on way in from memorial to mustil (7:08), 1:20 recovery, then pushed uphill from rr to ash st (4:55). On way back pushed up the memorial hill (5:01).

Monday Aug 24, 2009 #

BikeCommute 45:00 [2]
slept:7.0 weight:175lbs

Sunday Aug 23, 2009 #

Trail Run long 1:41:32 [3]
slept:7.0 weight:174lbs shoes: Brooks Adrenaline GTS8-2

Cascade-gorge-chestnut. Took it pretty easy, felt pretty strong the whole way.

Saturday Aug 22, 2009 #

Orienteering 57:20 [3]
slept:7.0 weight:174lbs

Had to miss the boston run meet, tried to get there for control pickup but was too late, so I did some control picking and bearing work on the updated map there. It worked pretty well - my bearings were a lot less off to the right than usual. Also tried some rough compass legs to try running harder with less attention to nav than usual., and they worked reasonably well. I am hoping to find time to do more o work to get ready for the ultralongs next month.

Friday Aug 21, 2009 #

Catching Features 40:00 [0] ***
24c

BikeCommute 55:00 [3]
slept:6.0 weight:174.5lbs

Thursday Aug 20, 2009 #

RunCommute 35:00 [3]
slept:8.0 weight:176lbs shoes: Brooks Adrenaline GTS8-2

total time of 4844. pushed down market in am (6:30), then several surges on return (1:25-3:34) . Hot pm.

RunCommute tempo 13:44 [4]
shoes: Brooks Adrenaline GTS8-2

Wednesday Aug 19, 2009 #

Orienteering 1:03:24 [3]
rhr:44 slept:7.0 shoes: Inov8 Rocklite 315

Between field work sessions snuck this one in at Hinckley from ledges lake. Just tried to maintain map contact and figure out some features that have troubled me. Did a fair bit of walking and head scratching. Thick veg everywhere. I am still doing poorly at bearings.
Wore ankle braces and was a bit ginger with the injured left ankle, but it worked ok

Trail Run 10:00 [2]
shoes: Inov8 Rocklite 315

To and from circle plots

Tuesday Aug 18, 2009 #

BikeCommute 1:00:00 [2]
rhr:44 slept:7.0 weight:180lbs

Today was my last commute wearing my 1979 Bata Bikers. Served me well in training and a century and a double century back then, kept in a box (tattered but useable) from 83 until i finally found a way to commute in Akron, when I refound them and put perhaps 8 more years on 'em. They were still perfect for the task, but the few threads holding the uppers together finally gave out today. It's sad, but today i finallyput them in the trash and will try to move on.

Monday Aug 17, 2009 #

BikeCommute 45:00 [2]
slept:6.0 weight:177lbs

Sunday Aug 16, 2009 #

Event: WPOC - Keystone State Park

other 1:00:00 [1]
slept:6.0

Took 6 teenagers to Cedar point, for an end of summer extravaganza. We were walking or standing in line for 12 hours solid in 95F and bright sun, with some humidity, and got to most of the rides. Felt very much like a rogaine, though there wasn't all that much actual exercise involved. Ankle brace helped with my injury, and i really didn't limp much. Got on all the coasters the s did, though they sometimes beat my knees up a bit with rattling in a too-small seat. Even the dragster and marverick, which were amazing. A lot of fun. TIme prorated

Saturday Aug 15, 2009 #

Note
slept:8.0 (injured) (rest day)

Planned to trail run to a mimulus alatus site, but while on the way to the cull barn M. ringens site stepped wrong and lightly sprained left ankle (while walking, in hightop boots. sigh). RICE, and a day off.

Friday Aug 14, 2009 #

Bicycle 10:00 [2]
slept:7.0

Flatted out at 10 minutes (was circling close to home because I thought that might happen due to the weird tire problems I've been having), but with various obligations and complications to the schedule at home today, just walked it home and got on with the day.

Exercise Machine 10:00 [2]

I was in my exercise clothes, so tried doing the new home elliptical... which i don't really like (good thing karen does).

other 30:00 [1]

Cleaning up at band camp from 10 to 7 -loads of mopping, carrying, packing, walkiing. i'm beat, so it must be worth logging.

Thursday Aug 13, 2009 #

Running 45:30 [3]
slept:7.0 weight:177lbs shoes: Brooks Adrenaline GTS 8-1

AM to firestone track for 400s, back. Includes recovery.
Felt ok. 57:50 or so total

Running intervals 12:25 [4] 2.0 mi (6:12 / mi)
shoes: Brooks Adrenaline GTS 8-1

plan: 8x400 @95 with 200 recovery.
Obviously need to do more intervals to dial in an effort and time, but reasonably decent effort

400 Recovery
93 65
97 71
94 72
93 80
94 75
91 85
93 80
90

Tuesday Aug 11, 2009 #

BikeCommute 1:30:00 [2]
slept:6.5

easy in after field work, then back again for evening class.

Monday Aug 10, 2009 #

Trail Run 10:00 [2]
slept:6.0 weight:177lbs shoes: Inov8 Rocklite 315

to and from circle plots at BNP

Orienteering 57:00 [3]
shoes: Inov8 Rocklite 315

Snuck out to Hinckley, ran along eastern cliff, tried running bearings, continued to drift right. Thick veg. at turn around, somehow decided i hadn't locked the car (which had tons of data and research gear) , and tried to push back, which turned out to be good practice for rough navigation. Spiked my return point, but convinced myself i was on a parallel feature, then took a while to figure out. Car was locked, of course. Hot and sticky today!

Running 11:00 [2]
shoes: Brooks Adrenaline GTS8-2

dropped car off PM, ran back

Sunday Aug 9, 2009 #

Bicycle 1:04:00 [3]
slept:7.0 weight:174lbs

Hot and muggy today, no time until late. Decent ride to ira, up sand run pkway. Heat got to me a bit towards the end.

Saturday Aug 8, 2009 #

Event: Chalahgawtha Green Corn Moon ROGAINE

Trail Run 1:01:00 [3] **
slept:7.0 weight:177lbs shoes: Inov8 Rocklite 315

Dropped ellen off at carwash, had time to go to o'neil for a trail run. From top, down to yellow creek, up, to ira, then to hale farm @indigo lake trail, towpath, back via se loop on buckeye. Pushed from ira to indigo trail (5:44), then on towpath to ira (6:57). Felt great, despite close overcast and spitting sprinkles (1:13:45 total). Brought along the USGS for the area and tried to keep contact. Field work should be slowing down now, and I can get back on the exercise to get ready for the ultralong meet.

Trail Run tempo 12:45 [4]
shoes: Inov8 Rocklite 315

The two pushes

Tuesday Aug 4, 2009 #

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

felt oddly weak on my way in, then later had a woozy stomach....

Sunday Aug 2, 2009 #

Bicycle 1:21:00 [3]
rhr:45 slept:8.0 weight:176lbs

Peninsula loop counter-clockwise, up portage. Beautiful day, great to be out, worked hard but I need to increase fitness and endurance - wasn't all that fast.

Saturday Aug 1, 2009 #

Running 51:36 [3]
slept:6.0 shoes: Brooks Adrenaline GTS8-2

Towpath to Mustill, then along the Criterium course of the rubber city bike races to see how that goes. As expected, that is one event I should never try - they did all the things in biking that are hard for me - pushing downhill, cornering hard, and riding in a group. It was fun to watch, though a little hair raising to me.
Ran back on aqueduct. A bit stiff and sore

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