Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: RJM

In the 31 days ending Jan 31, 2010:

activity

time

miles

RunCommute

9:47:30

XC ski

7:36:00

Running

4:39:48

Orienteering

4:13:45

9.2

14.8

355

42c

BikeCommute

3:40:00

Catching Features

2:00:00

120c

Exercise Machine

1:10:00

Strength

45:00

Stationary Bike

33:00

other

15:00

Total

34:40:03

9.2

14.8

355

162c

[1-5]

32:40:03

averages - sleep:7.4 rhr:44 weight:183.5lbs

3:03

0:00

» now

Sunday Jan 31, 2010 #

Running 41:44 [3]
slept:6.5 shoes: Brooks Adrenaline GTS9-1

Milwaukee shoreline north from hotel. Beautiful sunrise, clear day, nice lake ice to observe

Saturday Jan 30, 2010 #

Running long 1:31:05 [3]
slept:8.0 shoes: Brooks Adrenaline GTS9-1

Milwaukee, 17F light snow, from astor north on shore, then west along rails-trails. After about 1hr some minor low back pain, and a bit more when I returned. took Ibuprofen, and now not noticeable.

Friday Jan 29, 2010 #

Exercise Machine 30:00 [2]

Hotel elliptical. back feels good, but held off more work to let it really fix itself

back was sore enough yesterday that I didn't work out. Today I travelled to milwaukee and had no time, but the back is much better (still noticeable, but on the mend). I'm hopeful I can do something tomorrow and try to finish off with a strong monthly total.

Tuesday Jan 26, 2010 #

RunCommute 1:00:40 [3]
slept:7.5 weight:184lbs shoes: Brooks Adrenaline GTS9-1

TP in (1cm fresh) and felt good. But over the day the slight whinge on my left lower back from the saturday long run picked up, until the run home took 20 minutes to warm up and finally stop pestering me. Vitamin I will now be resumed

Monday Jan 25, 2010 #

BikeCommute 40:00 [2]
slept:7.5

Sunday Jan 24, 2010 #

Stationary Bike (rollers) 33:00 [2]
slept:8.0 weight:185lbs

spent an hour or so getting the road bike back up to speed from multiple small problems and new parts (spedo-cadence, tire). Then pedaled inside for the first time in a long while, and discovered that some muscles haven't been used in a while.

Catching Features 30:00 [0] ***
25c

Saturday Jan 23, 2010 #

Orienteering 2:33:45 [3] ** 14.8 km (10:23 / km) +355m 9:17 / km
22c rhr:44 slept:7.0 weight:182lbs shoes: Inov8 Rocklite 315

Brecksville, mostly south of ottawa stables via purplepen. Lots of running along the plateaus NE-SW to just get in miles. Easy controls, and decent navigation. Climbing was UGLY, as were many trails - warming to 45 today, so snow was patchy, and mud was slippery and plentiful. Hydropack - used about 2/3 of it, and ate one hammer and one power. Deer: 3+3+2 (and lots of sign)

Catching Features 30:00 [0] ***
40c

Friday Jan 22, 2010 #

BikeCommute 45:00 [2]
rhr:44 slept:7.0 weight:183.5lbs

Thursday Jan 21, 2010 #

BikeCommute 45:00 [2]
slept:6.0 weight:184lbs

Catching Features 30:00 [0] ***
21c

Wednesday Jan 20, 2010 #

RunCommute 1:09:53 [3]
slept:7.5 weight:183.5lbs shoes: Brooks Adrenaline GTS9-1

towpath in (icy on trail), exchange -rose back

Strength 15:00 [1]

Tuesday Jan 19, 2010 #

BikeCommute 45:00 [2]
rhr:44 slept:7.0 weight:184lbs

Monday Jan 18, 2010 #

Orienteering 1:40:00 [3] ***
20c slept:8.0 weight:184lbs shoes: Inov8 Rocklite 315

Explored new portion of Hinckley map (S). 6" crusty snow everywhere (more than we have down here), but not skiable. Crisscrossed the area multiple times using a purplepen course I built last night. However the whole eastern margin of the current draft of the map is shown as featureless but accessible, but when I got there there were several barns and houses - obviously private property. Adjusted as possible.
This will be a nice area, with some different terrain, but the map needs a lot of tweaking.
I think my compass is sticking again - I often went off by 30+ degrees on simple bearings.

Sunday Jan 17, 2010 #

Running 32:26 [3]
slept:7.7 shoes: Brooks Adrenaline GTS9-1

Portage-trackks-merriman-delaware. Stiff, with aches and pains all over from what I now see was an unaccustomed distance for actual running (half on road).

Saturday Jan 16, 2010 #

Running long 1:54:33 [3]
rhr:44 slept:8.0 weight:181lbs shoes: Brooks Adrenaline GTS9-1

slushl long and slow down memorial-towpath-sandrun to revere, sandrun to thurmont

Friday Jan 15, 2010 #

BikeCommute 45:00 [2]
slept:9.0

the thaw is serious now - above freezing all night. Treated today as a day off, and very gently rode today.

Catching Features 30:00 [0] ***
34c

Thursday Jan 14, 2010 #

XC ski 1:14:00 [2]
slept:7.0

First ski at Portage Lakes State Park. Surprisingly nice - gentle and open trails, foot-packed but smooth enough to glide some. Temp over 35, so used waxless skis which definitely have less glide. Used Heath's pocket GPS to add trails to the map - did both main loops.

Strength 15:00 [1]

misc strength at home and at Nat's karate class where they had parents join the students today

Wednesday Jan 13, 2010 #

RunCommute 58:26 [3]
rhr:45 slept:7.0 weight:183.5lbs shoes: Brooks Adrenaline GTS9-1

short route, footing improved

Tuesday Jan 12, 2010 #

RunCommute 1:13:13 [3]
slept:7.5 weight:184lbs shoes: Brooks Adrenaline GTS9-1

topath in (1 deer), crosby back. like running in sand, so i'm just trying to focus on puttingin the miles, not making time

Monday Jan 11, 2010 #

RunCommute 41:34 [3]
slept:7.5 weight:184lbs shoes: Brooks Adrenaline GTS9-1

hitched a ride with karen to the dermatologist, and after 3 liquid N applications, ran 8 minutes to school. On return (some fresh snow) tried to keep fast leg tempo

Strength 15:00 [1]

Sunday Jan 10, 2010 #

XC ski 1:15:00 [1]

With Bob B at oak hill. overcast and colder but still good conditions. I mostly worked on technique, and did worse than I'd hoped or expected

Saturday Jan 9, 2010 #

XC ski 1:44:00 [2]
slept:7.0

Oak hill, sunny crisp day after others have made tracks (firm enough that the runners, hikers, and snowshoers don't mess things up too much), Quite a few people out. Best conditions and fun I've had in quite a while. Not especially fast, but i think my technique improved a little.

Friday Jan 8, 2010 #

RunCommute 1:08:16 [2]
slept:7.5 shoes: Brooks Adrenaline GTS9-1

Winter storm watch, so ran in again, though i may be ramping that up a bit too fast. Tried to run very slow and easy (former easy, latter hard, since footing is so sloppy in the 5"+ fresh snow).

Note

PLANS:
I think I'll devote January to ramping up my miles and hours. Ignore effort level and maintaining speed and push, just focus on getting in loads of background miles and hours. That will be harder once the outdoor conditions get crappy.

other (shovel) 15:00 [3]

Thursday Jan 7, 2010 #

RunCommute 1:01:01 [3]
slept:7.5 weight:184lbs shoes: Screwshoes -Brooks Adrenaline

in on market, 1/2" fresh pm back via exchange with lots of poor footing.

Wednesday Jan 6, 2010 #

RunCommute 1:37:50 [3]
slept:7.5 weight:183.5lbs shoes: Brooks Adrenaline GTS9-1

Poor footing throughout today, but just aiming for dumb miles. Towpath AM (37min), then back via exchange and garmin (the scenic route). Freezing fog PM

Tuesday Jan 5, 2010 #

XC ski 1:13:00 [2]
slept:8.0

To goodyear after work. Couldn't make the wax work - tried several, none were quite right so uphills were not fun. Never really got to working hard.

Monday Jan 4, 2010 #

RunCommute 56:37 [3]
rhr:44 slept:7.0 shoes: Screwshoes -Brooks Adrenaline

more fresh snow, so sidewalks were like sand for resistance.

Sunday Jan 3, 2010 #

XC ski 55:00 [2]
slept:8.5 weight:182.5lbs

BNP after checking building. 15 with stiff wind, packed and drifting snow over a pretty choppy base of ice. Overall this meant that it was more of a hike than a ski. Still, i was out on the boards. Vitamin I is working on the back

Saturday Jan 2, 2010 #

XC ski 1:15:00 [2]
rhr:42 slept:7.0 weight:182.5lbs

Took Ellen and Lauren xc! They'd never done it, but only wanted a minute of instruction and then told me to leave. They had a great time, though it was 15F with a wind (chill at 0). Memorial parkway trailhead into wind (north) to sand run trail junction, with some side trips. Pretty good conditions and trail given all the prior foot traffic. Originally drove to kendall with them to rent equipment, but only 3" fresh over ice there, and despite what the phone guy said, they weren't renting. Managed to fit the kids into old equipment here and went out on the towpath on our return.

Friday Jan 1, 2010 #

Exercise Machine (nordic trak) 40:00 [2]
slept:6.0 weight:184lbs

Crusty ice and nasty footing out, promised snow didn't arrive. includes 5 minutes on elliptical after nordic

Note

2010 Goals
1) Increase O-time. The guys I want to be able to run with do similar amounts of training (about 250-350 hr), but do 50-120 hr O, while I do about 330 total with 45 O. Aim for 75 hr O (1.5hr/week on average). this will probably mean that some thing else will have to decrease.

2) More Road and Trail racing. Under 19 for a 5k and do a 10k. This will require an increase in tempo and intervals - probably while commuting.

3) Do at least one 6 hr rogaine, perhaps a 12 as well

4) Mainrtain total exercise time over 300/year

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