Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: RJM

In the 31 days ending May 31, 2010:

activity

time

miles

BikeCommute

8:35:00

Orienteering

6:40:29

35c

other

3:00:00

RunCommute

2:35:22

Running

2:02:30

Trail Run

1:29:00

Orienteering -race

1:28:21

5.47

(16:09)

8.8

(10:02)

245

24c

Bicycle

50:00

Mapping

30:00

Strength

25:00

Exercise Machine

20:00

Total

27:55:42

5.47

8.8

245

59c

averages - sleep:6.8 rhr:45 weight:181.7lbs

3:06

0:00

» now

Monday May 31, 2010 #

Orienteering 1:48:00
27c slept:6.0 weight:179lbs shoes: Inov8 Rocklite 315

more course vetting for kendall. Usual mix of efforts, but ran the yellow course at an honest pace (27min for that course), then worked on changes to it. hotter, buggier, and stickier than yesterday.

Sunday May 30, 2010 #

Note
slept:6.5 (rest day)

Busy day with home projects

Saturday May 29, 2010 #

Event: NEOOC: A Meet CANCELLED

Orienteering (vetting) 3:06:00
slept:6.0 weight:178.5lbs shoes: Inov8 Rocklite 315

took longer than expected to visit most of the control locations for the kendall june 5 event. Now have park approval for the course after i unexpectedly inherited course design last week. Found one unmapped powerline with vague right-of-way, and couldn't find one boulder. Veg is thick now, so the se part of the park is a bit rough to go through. Spent about equal times running, jogging, and scratching my head. I think the red course will be pretty brutal in these conditions, and even at only 6k may be too long for most participants. I will try running it myself to gauge that, adjust as needed. Met some runners multiple times, and they eventually asked if i was setting up a rogaine! Turns out they will be doing the mohican 100 next week, but may try our 6hr event in sept.
Greg and Debbie did the REU trip today, freeing me up to catch up on this and many other pressing matters. And a nap later on was mighty nice!

Friday May 28, 2010 #

BikeCommute 40:00 [2]
slept:6.0

Thursday May 27, 2010 #

BikeCommute 40:00 [3]
slept:7.0 weight:180lbs

still loads of REU work, rode home at 9 after pm class.

other (Hiking) 1:00:00 [1]

Gorge metropark - 3 hrs light hiking and scrambling to aconitum site with REU, another 2 hr hiking after lunch to western parts of the area. Still hot days.

C • REU 3

Wednesday May 26, 2010 #

BikeCommute 45:00 [2]
rhr:44 slept:7.0 weight:182lbs

Tuesday May 25, 2010 #

Running 10:00 [2]
slept:6.0 weight:183.5lbs

JCKC AM

BikeCommute 40:00 [2]

Monday May 24, 2010 #

Orienteering 30:00 [2] **
slept:5.5

set BNP Course for REU students - intermittent running from pickup. First use of the map I drew this weekend! Worked pretty well

Sunday May 23, 2010 #

Running 20:00 [2]
slept:6.0 shoes: Brooks Adrenaline GTS9-2

JCKC

Saturday May 22, 2010 #

Note
(rest day)

8-4PM O outreach at the Manatoc Jamborall - over 500 scouts ran an epunch short course (winning time 1:45) and really loved it. Great outreach!

Friday May 21, 2010 #

BikeCommute 45:00 [2]

Thursday May 20, 2010 #

Trail Run 40:00 [3] **
slept:7.0 shoes: Inov8 Rocklite 315

BNP checking the Omap i drew last night (!). It is surprisingly useable given my haste in construction. For the white and yellow-level controls I plan, it will work with just a few modifications. Ran slow and easy, stopped occasionally (logged separately as mapping). First really warm day - glad I didn't have so far to go.

Mapping 30:00 [1] ***

BNP

BikeCommute 40:00 [2]

Wednesday May 19, 2010 #

BikeCommute 50:00 [2]
slept:8.0

mustill both ways

Tuesday May 18, 2010 #

RunCommute 46:00
shoes: Brooks Adrenaline GTS9-2

market both ways. Pushed about 5x2 to 6 minutes total. Felt good (as i should after so much time off)

RunCommute 7:00 [3]

JCKC

Monday May 17, 2010 #

other 30:00 [1]
slept:7.0 weight:184lbs

Setting up Phragmites xplant experiment south of canton. 3hr or so of shoveling in the rain

Exercise Machine (nordictrak) 20:00 [2]

no interest in running in the rain on my return, but wanted to at least sweat a little.

Sunday May 16, 2010 #

other 30:00 [1]

more yard work and garlic mustard w - 3hr+ prorated to 30 min

Saturday May 15, 2010 #

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

With lots of overtime activities coming up in the next few weeks, decided it was wise to devote today to home maintenance and improvement. Active most of the day moving, mowing, cutting pulling, lifting, and so forth. Felt pretty pooped by evening, so i guess it's worth logging.

Friday May 14, 2010 #

Note
(rest day)

Thursday May 13, 2010 #

RunCommute 54:32 [3]
slept:7.0 shoes: Brooks Adrenaline GTS9-1

Spent the night on the couch with the dogs - whining whenever i left! ugh.
AM ~50F, cool, overcast. Felt strong, almost into zone 4 much of the way. On return temp and humidity were higher, felt sluggish.

Running 7:00 [2]
shoes: Brooks Adrenaline GTS9-1

JCKC - she was very spastic today - full speed start/stops, then slowpoke to smell things. Lots of tangling of leash. Hope i worked some of it out of her!

Strength 15:00 [1]

Wednesday May 12, 2010 #

BikeCommute 45:00 [3]
slept:7.0 weight:183lbs

Tuesday May 11, 2010 #

Running 57:30
slept:7.0 weight:181lbs shoes: Brooks Adrenaline GTS9-1

TP in, exchange back speedplay am an pm, 1-3min each

Monday May 10, 2010 #

BikeCommute 40:00 [2]
slept:7.0

Running 13:00 [2]

jckc - some short but intense sprints with her along the way

Sunday May 9, 2010 #

Orienteering 1:16:29 [3] ***
8c slept:7.5 weight:181lbs shoes: Inov8 Rocklite 315

Tried the boyscout route choice options i put together for the manatoc jamborall. Example 1 (white leg of 0.9k) took 5:45.
Example 4 i took 4 different routes, and all were within 30 seconds of each other, even a trail route that was perhaps 40% longer. Nice email discussion about these options with the usual gang.
50's and clear, not very soggy, wonderful to be out.

Saturday May 8, 2010 #

Event: WCOC / US Team A-Meet/WRE

Note

Emerald crossing trail run - 4mi
http://www.imathlete.com/events/EventOverview.aspx...

Trail Run intervals (Uphill ) 49:00
slept:6.0 weight:182lbs shoes: Brooks Adrenaline GTS9-1

Sand run on a chilly and windy day. North side to mingo, then pushed all uphills (10-100 sec) around to southern side.

Friday May 7, 2010 #

BikeCommute 45:00 [2]
slept:8.5 weight:182lbs

Ah, no dog seizures, full night sleep, and I got half an hour of nap before bedtime.... all is right

Running 10:00 [2]

JCKC

Thursday May 6, 2010 #

RunCommute 47:50
slept:7.0 weight:182lbs shoes: Brooks Adrenaline GTS9-1

Last night johnny the dog had seizures again (late giving him his evening pills?), and he was edgy/nervous all night, so i slept on the couch with him until 3. Pretty beat today.
Market AM (almost level 4), return on exchange, with 3x3min push, 2 min recovery).
Right pecs sore from pulling the start cord on the weedwhacker at BNP literally hundreds of times before it started.

Wednesday May 5, 2010 #

BikeCommute 45:00 [2]
rhr:42 slept:7.0

Running 5:00 [2]

jckc
spent the morning at the field station trying to get the weedwhacker to work etc.

Strength 10:00 [1]

Tuesday May 4, 2010 #

Note
(rest day)

karen works at the polls, so i'm a driver today. Absolutely terrible day at work, so sour when I got home i had to count to 10 several times. Things slowly got better, but not before the cat ran away, dog had a seizure, and I nearly lost it.

Monday May 3, 2010 #

BikeCommute 40:00 [2]
rhr:47 slept:7.0

Sunday May 2, 2010 #

Event: NEOOC: Mill Stream Run (Cleveland Metro Parks)

Orienteering -race 1:28:21 [4] *** 8.8 km (10:02 / km) +245m 8:49 / km
24c rhr:46 shoes: Innov8 Mudclaw 330 #2

Mill Stream Score, Mark Stypczynski designer. Used Moscow Compass with magnifier (never used the magnifier, but good for bearings). Threat of rain mostly unrealized. I had my best navigation at mill stream this time, but that is a low bar to cross. Some legs went really well, others kept drifting. A few controls were a bit off, and i did some parallel errors on others, but usualy less than a minute lost. The 'rock' control lodation near the main stream gave me fits again - but only lost 2 minutes this time. Worst of all was the one control i couldn't find - on a bend in the river at the far N - i went right there (not confidently, but did get there) - no control. Went to parallel features to east, back through original location, and then to west. Not there. From the westernmost parallel feature decided the next control was just over the hill if i knew where i was, and it was, so i knew where I was. So, i just didn't see the control. Others found it, and (darn!) Sherpes cleared the course, so i just didn't see it. I'll work out my splits and routes later

Saturday May 1, 2010 #

Bicycle 50:00 [3]
slept:7.5 weight:184lbs

spinning the 60" around the neighborhood. bott sore, anything over 120rpm was jerky and ugly, generally out of practice.

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