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Training Log Archive: RJM

In the 31 days ending Mar 31, 2010:

	activity	#	time	miles		km		+m
	BikeCommute	11	7:38:00
	RunCommute	7	6:06:27
	Orienteering -race	1	5:57:47	16.16	(22:09)	26.0	(13:46)	985	33 /	34c	97%
	Orienteering-City	4	4:05:40	4.97		8.0				126c
	Running	3	2:34:40	11.22		18.06		110
	Orienteering	2	1:56:41	7.15	(16:20)	11.5	(10:09)	235		34c
	Strength	3	47:00
	Exercise Machine	1	44:00
	Trail Run	1	35:00
	Mapping	1	20:00
	Total	26	30:45:15	39.49		63.56		1330	33 /	194c	17%
averages - sleep:7.9 rhr:45 weight:181.9lbs

5:57

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Wednesday Mar 31, 2010 #

BikeCommute 45:00 [2]
rhr:46 slept:7.0 weight:183lbs

Tuesday Mar 30, 2010 #

RunCommute 53:19 [3]
slept:6.5 shoes: Brooks Adrenaline GTS9-1

Easy in on market, back on exchange. Still some soreness in the chest, but no breathing pain, and at least i can do something.
Intervals will have to wait

Monday Mar 29, 2010 #

BikeCommute 40:00 [2]
slept:8.0 weight:183.5lbs

Strength 12:00 [1]

Sunday Mar 28, 2010 #

Note

Fool's 25/50k at Kendall
http://www.fools50k.blogspot.com/
reg by feb 15

Exercise Machine 44:00 [2]
slept:8.0

Elliptical while watching NCAAs. NOthing hard, but at least i could do it, though I didn't use my left arm much (though it's sore afterwards.... and the injury is really in the chest, no real problem with the arm).

Saturday Mar 27, 2010 #

Event: NEOOC: Campus-O (Univ. of Akron)

Orienteering-City 1:20:00 [1] ***
45c slept:7.0 weight:182.5lbs (injured)

Setting and collecting controls for the Akron Campus-O. Started 8:30 - still 28F, so slower than expected. First few set by car , then used bike (ribs still very sore). Poor turnout for the event, but good feedback. I think I'm starting to learn how to set this kind of course.

Orienteering-City 1:20:00 [1] ***
45c slept:7.0 weight:182.5lbs (injured)

Wednesday Mar 24, 2010 #

BikeCommute 40:00 [3]
(injured)

Today found after ride in that ribs even sorer now - i think i'll need to rest

Monday Mar 22, 2010 #

BikeCommute 40:00 [2]
slept:7.5 (injured)

Strong rain this AM, but i really needed to stretch my legs, and didn't feel like running, so biked. To my surprise, my chest is still sore from that hard fall onto my fist in the last 2 hrs yesterday. Hopefully just a bruised rib, but deep breathing is not comfortable. I may rest more than normal from this.

Sunday Mar 21, 2010 #

Event: Raccoongaine

Orienteering -race (rogaine) 5:57:47 [3] *** 26.0 km (13:46 / km) +985m 11:34 / km
spiked:33/34c slept:7.0 (injured) shoes: Inov8 Rocklite 315

Raccoongaine at Raccoon state park PA. 60F+, mostly clear, splendid and well-set course, excellent terrain. Although map is said not to be field checked much, it is wonderful. Lots of rose to run through. Walked about half of it, especially in the last 2 hr. Almost all off trail (which, when walking, is not a great cost since i couldn't get enough more speed on roads). 2nd overall by 1-2 controls, first master's. Perhaps 100 entrants. Best navigation i've ever done (because I was going slow?),
analysis in and map images in progress.
In the last 2hrs coming out of control 39 i hooked a foot on a blackberry vine, and took a hard fall on open ground, landing with my left hand under my chest. Felt much harder than a normal fall, and because of the hooked foot didn't do my usual rolling and breaking of the fall. Shook me up for a couple of minutes, but continued on not paying attention to it further. A bit sore after the event. I now think i bruised or cracked a rib in that fall, since 4 days later i'm seriously sore and can't cough or breathe deeply. Rest is the solution, so i'll just have to do that.

Saturday Mar 20, 2010 #

Running 40:00 [3]
slept:7.0 shoes: Brooks Adrenaline GTS9-1

From hotel towards arlington cemetary which turned out to be closed until 8AM, so wound up next to Lincoln memorial, returned. Inspiring run - amazing monuments.

Friday Mar 19, 2010 #

Trail Run 35:00 [3]
slept:6.0 shoes: Brooks Adrenaline GTS9-1

bad night's sleep - woke at 3, couldn't really sleep after that (some dozing). From hotel to TRoosevelt park, did most trails there (some very muddy). Spicebush starting flower, not much else even green.

Thursday Mar 18, 2010 #

RunCommute 21:06 [3]
rhr:45 slept:7.0 weight:182.5lbs shoes: Brooks Adrenaline GTS9-1

Twin oaks - market- to rental company. Then drive to DC. I'm probaby just going to continue to lay low and rest a bit in prep for sunday's race. Not so much to go fast there, as to avoid getting wiped out, and to deal with being in a hotel.

Note
slept:5.5 (rest day)

Met with USNPS this afternoon about access - productive and positive meeting - we can work with them!
Was all set to squeeze in a short O session at brecksville afterward, but our post- meeting discussion filled my time. Decided just to take it easy, since lots was going on at home on my return.

Tuesday Mar 16, 2010 #

RunCommute 58:30 [3]
slept:7.0 weight:180.5lbs shoes: Brooks Adrenaline GTS9-1

In via stV (31:48), then did the initial draft of course2 on campus. Return in PM 25:30. Much of run home was a bit harder than usual. Total of 1:23:08. Felt strong today, but afterwards definitely knew I'd been pushing

Orienteering-City 25:40 4.3 km (5:58 / km)
14c shoes: Brooks Adrenaline GTS9-1

Pushed about every other control.

Monday Mar 15, 2010 #

BikeCommute 40:00 [2]
slept:8.0

Sunday Mar 14, 2010 #

Event: US Team (unofficial) 3K time trial

Note
slept:8.5 (rest day)

Saturday Mar 13, 2010 #

Orienteering (course1 kendall) 1:01:41 [3] *** 7.4 km (8:20 / km) +120m 7:43 / km
20c slept:8.5 weight:182lbs shoes: Inov8 Rocklite 315

Snuck this one in at Kendall on a warm and drizzly afternoon. Pretty muddy in the open and on trails, leaf-slick off trail. First circuit of two (31:40) just did what came naturally, aiming to stay on the line as possible. Second time (30:00) tried to take alternate routes, though not always. Excellent map contact, and though i had troubles with thick downfalls and green, mostly good speed. Bearings were almost always within 10m or less - i think this is partly the new moscow compass, which feels more natural and settles/holds better, and partly the very open visibility. This was a good confidence builder. Postmortem shows how much faster it can be to go a bit longer on a trail or road or open area than to purpleline it without regard to those factors (1 minute saved out of 3, 1 minute saved out of 5 in particular - in both case my original thoughts never included the road option).

Friday Mar 12, 2010 #

BikeCommute 40:00 [2]
slept:7.0

Strength 20:00 [1]

Thursday Mar 11, 2010 #

BikeCommute 40:00 [2]

Running 8:00 [2]

first try at running with june the dog. To my surprise she seldom stopped, and didn't wander or get tangled. Went around hereford-merriman-memorial-portage block, with only a few actual stops.

Wednesday Mar 10, 2010 #

RunCommute 57:00 [3]
rhr:42 slept:7.0 weight:183lbs shoes: Brooks Adrenaline GTS9-1

commute via market both ways.

Orienteering-City 8:00 [3] 1.2 km (6:40 / km)
10c shoes: Brooks Adrenaline GTS9-1

on arrival at school did trial on white campus o - all locations look good

Orienteering-City 22:00 2.5 km (8:48 / km)
12c shoes: Brooks Adrenaline GTS9-1

Jogged 2 minutes to start, then rolled straight into course 1 at an honest pace. Somehow managed to fall and injure left knee in dirt and construction debris after 10 minutes, so throttled back. a couple of minor adjustments will be needed to this design. Vitamin I and ice, but still sore that evening

Tuesday Mar 9, 2010 #

BikeCommute 40:00 [3]
rhr:44 slept:6.0 weight:183.5lbs

crosby both ways. Cold AM, no gloves pm

Orienteering-City (course check) 30:00 [1]

Both AM and PM checked some control sites for the campus map while on bike from commute

Monday Mar 8, 2010 #

BikeCommute 48:00 [2]
slept:7.5

crosbyx2, and a trip to platinum dragon for nat's birthday meal

Sunday Mar 7, 2010 #

Orienteering 55:00 [3] *** 4.1 km (13:25 / km) +115m 11:46 / km
14c rhr:47 slept:9.5 shoes: Inov8 Rocklite 315

Boston run training course 2. 40F, sunny, soggy snow 6:" or more most of the way, trails probably slower than off trail (slickpack). Most legs required compass, and those worked well. Whether that is because I'm getting better, because of the very good visibility, the new moscow 8 compass (with magnifier), or what I don't know, but I came out within 10m on almost all of them.first few minutes I was pretty stiff from yesterday, but limbered up ok (i would have gone longer but was needed back home). 1 deer seen.

Saturday Mar 6, 2010 #

Running long 1:46:40 [3] 11.22 mi (9:30 / mi) +110m 9:14 / mi
rhr:46 slept:9.0 weight:180lbs shoes: Brooks Adrenaline GTS9-1

Sand run loop from home - memorial, towpath (snowcovered) parcourse (snowcovered), n.sandrun to top (1:05), thurmont. Lost 1-2 min/mile on the snowcoverd parts. 8 min/mile on sand run mile 1, about 9 on the two uphill miles). Sunny and 40F, with camelbak, no deer. DIst from gmap

Friday Mar 5, 2010 #

BikeCommute 45:00 [4]
slept:7.0 weight:181lbs

returned on north st for first time in a long while

Mapping 20:00 [1]

left for home a bit early and did some map revisions and checking at the new stadium

Strength 15:00 [1]

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