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Training Log Archive: RJM

In the 31 days ending Mar 31, 2011:

activity

time

miles

Orienteering -race

11:58:00

29.51

(24:20)

47.49

(15:07)

800

47c

BikeCommute

9:20:00

RunCommute

4:37:23

Orienteering

2:44:00

19c

Running

1:38:52

Catching Features

45:00

67c

Strength

10:00

Total

31:13:15

29.51

47.49

800

133c

[1-5]

30:28:15

averages - sleep:6.9 rhr:44 weight:183.9lbs

6:00

0:00

» now

Tuesday Mar 29, 2011 #

BikeCommute 35:00 [2]
rhr:42 slept:6.5

Feel pretty good. not running good, but good.

Sunday Mar 27, 2011 #

Event: Raccoongaine

Orienteering -race 5:58:00 [4] *** 19.0 km (18:51 / km)
29c rhr:48 slept:6.0 shoes: Inov8 rocklite 315 -2

Raccoongaine, WPOC. Travelled with bob and John R - very pleasant. Cold (20's) before start, but sunny with little wind, so conditions were good. When I got the map I saw i wouldn't clear the course, so tried to maximize points/effort. Navigation was clean except perhaps 10 minutes or less of small errors, only two of any note. At 2 hrs saw that i would have to cut my plan short, and at 1 hr started to just pack it up when i realized that a road route would catch a couple of high pointers, but would probably require a long control-less run in. Gambled on that, and all went so well that I picked up about 50 points on the way back. Good thing - frogstompers were second with 950, and i won (!) with 1000 (about 135 total competitors, most in the 3 hr). Good showing by all of neooc and neohio in general. Great day!

Saturday Mar 26, 2011 #

Orienteering 20:00 [2] ***
4c slept:6.0

I was ED at the Hinckley event (very cold, windy, and clear today!), and trotted around to pick up some controls.

Friday Mar 25, 2011 #

BikeCommute 40:00 [2]

Thursday Mar 24, 2011 #

Note
(rest day)

had to go to bnp to meet with purdy, drove to work, no time for workout

Wednesday Mar 23, 2011 #

RunCommute 57:30
shoes: Brooks Adrenaline GTS9-2

Tuesday Mar 22, 2011 #

BikeCommute 40:00 [3]

Monday Mar 21, 2011 #

BikeCommute 50:00 [2]

inspect potential student housing properties on the way in - everett, ardmore, crosby

Sunday Mar 20, 2011 #

Note
slept:9.0 (rest day)

intended to run, but a good day to spend with the family

Saturday Mar 19, 2011 #

Orienteering 2:24:00 ***
15c slept:7.0 weight:182.5lbs shoes: Inov8 rocklite 315 -2

Met Bob, John H, and John R at Oak hill to give the initial base map a test run. Contours and most point features are fine, lots of details to be fixed, but very fun. We all did the controls on our own, reconvened, discussed, and did the next one. Beautiful day (45-50, sunny), not too muddy and slippery. No new vegetation yet emerged, but soon. GPS track got weird at the end - lost satellites for some reason there.

Friday Mar 18, 2011 #

BikeCommute 40:00 [2]
rhr:44 slept:6.0 weight:183lbs

Thursday Mar 17, 2011 #

BikeCommute 45:00 [3]
slept:6.0

To bmv to renew licence, explore campus housing

Wednesday Mar 16, 2011 #

RunCommute 54:20
slept:7.0 weight:183lbs shoes: Brooks Adrenaline GTS9-2

Felt about like normal this morning, so ran easy in on aqueduct-stv, returned on exchange with some speedplay. Not fast, but i'm feeling good enough that i decided to do the 6hr raccoongaine, expecting to recover within 6d for the pig.

Tuesday Mar 15, 2011 #

BikeCommute 55:00 [2]
rhr:44 slept:7.0 weight:185.5lbs

In on diagonal past foodbank to explore potential campus housing areas - 35 min. return on crosby.in drizzle
Though i'm still a little sore when getting up from chairs and; such, on the bike i feel great. recovering much faster than expected

Monday Mar 14, 2011 #

BikeCommute 35:00 [2]
rhr:44 slept:7.5 weight:185.5lbs

Spinning easy in and out with nicer weather. Felt fine, though i'm still a bit sore when walking or getting up. Good recovery so far, with help from alleve.

Saturday Mar 12, 2011 #

Orienteering -race race (Rogaine) 6:00:00 [4] *** 17.7 mi (20:20 / mi) +800m 17:50 / mi
18c rhr:45 slept:6.5 weight:183lbs shoes: Inov8 rocklite 315 -2

Lepregaine, Salt Fork State park. 1" snow from yesterday at the start, but warmed to 50F by the end. Beautiful day! Navigation went very well, only two real mistakes, and those were probably because I didn't notice that the map grid was aligned to true, not magnetic north. Lost perhaps Sadly, most of my bearings worked just fine without that knowledge. Perhaps this means i was using the contours of this USGS ~1:24 more than the compass, but it probably just means that i got lucky. 2nd overall by ~60 out of 1000 points, and almost cleared the 'regular' course (didn't even try or realize i could try for the 4 bonus 'pots of gold' controls). Ran most of the first hour (mostly roads), but after that the thick rose cover offtrail really prevented running for another 1.5hr. After that I was pretty much only able to run flat or downhill on roads or clear woods at a very slow pace, walked the rest. Probably ran a total of 2.5-3hr. In retrospect, if I thought i had a chance at clearing the course I could have made two adjustments (picking up 18 after 17, and doing the southern loop after 4), i might have pulled it off. But i didn't think i could sweep, and optimized otherwise. Anyhow, finished with less than a minute to spare. Rode down with Rasinski, good conversation.
Miles above are crowfly (28+km), gps says 20.11 miles ground travel.
INTAKE: 1 power bar, 1 gu, 1 bladder of water. Noticed a pretty good energy boost after the Gu. Ran out of water at ~5hr, but it was cool enough that didn't cause problems.

Thursday Mar 10, 2011 #

BikeCommute 35:00 [2]
slept:6.5

Wednesday Mar 9, 2011 #

RunCommute intervals 53:00
slept:6.5 weight:184.5lbs shoes: Brooks Adrenaline GTS9-2

Drizzly AM, rainy pm, 40F. Speedplay on return (50-80s)

Tuesday Mar 8, 2011 #

BikeCommute 40:00 [2]
slept:7.0

Monday Mar 7, 2011 #

BikeCommute 35:00 [2]
slept:7.5 weight:184.5lbs

Sunday Mar 6, 2011 #

Running long 1:38:52 [2]
slept:8.5 shoes: Brooks Adrenaline GTS9-2

Home-sandrun (no parcourse)-thurmont + delaware area. light snow last night, some light ice, so took it easy, which made me feel pretty perky at the end compared to normal. In fact, a few hours later i still feel good, not normal after this loop. Perhaps i need to run slower more often. Would have done the thurmont loop in about 122. Listened to this american life, which was a nice addition..

Catching Features 45:00 [0] ***
67c

Strength 10:00 [3]

Tuesday Mar 1, 2011 #

BikeCommute 35:00 [2]
rhr:44 slept:7.0

20F on the way in, cautious of possible ice. Jury duty again today, so everything is crazy

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