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Training Log Archive: RJM

In the 31 days ending May 31, 2012:

activity # timemileskm+m
  Bicycle6 8:27:4452c
  BikeCommute13 7:55:00
  Orienteering4 5:19:0043c
  Running9 4:16:51
  Trail Run2 1:20:00
  other2 1:00:00
  Strength2 38:00
  Total30 28:56:3595c
averages - sleep:7.4 rhr:47 weight:185.5lbs

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Thursday May 31, 2012 #

Note
(rest day)

Busy prepping research weekend. Some minor wetland stomping and the hour census

Note

busy prepping for field work. did the bnp census as well, but nothing loggable. .

Wednesday May 30, 2012 #

other 30:00 [1]

Panzner stomp 2 hour, field A e and S edges, middlecooler and nicer today

Tuesday May 29, 2012 #

BikeCommute 40:00 [2]
rhr:44 slept:7.5

other 30:00 [1]

Panzner stomping for 100 minutes hard work, hot.

Monday May 28, 2012 #

Orienteering 1:24:00 intensity: (42:00 @2) + (42:00 @3) ***
12c slept:8.0 shoes: Inov8 rocklite 315 -3

Control picking at kendall with Todd (first time out together). Hot day, but nice in the woods. At about an hour i started to flag a bit, but i think strength is improving.
Found a patch of several dozen Columbos east of kendall shelter, south of the river, about halfway up a slope on a flattish area

Sunday May 27, 2012 #

Trail Run 52:00 [3]
slept:7.5 shoes: (Screw) Brooks Adrenaline GTS

Sand run south side, thru mingo. Still not feeling strong or fast, especially uphill. Hot again.

Saturday May 26, 2012 #

Bicycle 1:07:00 [3]
slept:7.0

Copley- hametown-ridgecrest-frank-shatto
AM to beat trhe heat. In 2nd half switched from spinning to the pace and effort I used to do. And at about 55 min felt slight hip catching, darn it. Eased up and it gradually went away.

Friday May 25, 2012 #

Running 47:00 [3]
slept:7.5

Delaware - merriman-BP-Portage-Delaware. Never felt strong or fast

Thursday May 24, 2012 #

BikeCommute 35:00 [2]
rhr:45 slept:7.0

Wednesday May 23, 2012 #

Trail Run 28:00 [3]
slept:6.0 shoes: (Screw) Brooks Adrenaline GTS

Trot around BNP to check field sites for today's class. Lots of stop and go. Never felt strong or fast

Tuesday May 22, 2012 #

BikeCommute 35:00 [2]
rhr:45 slept:6.5

And an hour of bog stomping at panzners

Monday May 21, 2012 #

Bicycle 1:22:00 [3]
slept:8.0

To BNP for class, then back. Not yet pushing, but I'm getting there. via thurmont

Running 11:00 [3]

AM to drug store for class supplies

Sunday May 20, 2012 #

Orienteering 2:00:00 intensity: (1:00:00 @2) + (1:00:00 @3) ***
20c slept:7.5 shoes: Inov8 rocklite 315 -3

Kendall event. I set the white course for John at 9am (50 minutes, 8 controls). Then at 11 (since i couldn't compete for real, set out on a training run to get the deep woods controls 9and a few others) on the south side of kendall road. Some really nice and subtle locations. Woods were runnable until about 50 minutes in, then ran into junk near the sled hills. Discovered the water control near there was misplaced by ~100m (parallel error), and moved it. Beautiful if a bit hot day. Felt decent running, but still without strength. I'm working to just keep it up and trying to build up slowly. Navigation was pretty much on the whole time - i felt good.

Saturday May 19, 2012 #

Orienteering 35:00 intensity: (15:00 @2) + (20:00 @3) ***
3c slept:8.0 shoes: Inov8 rocklite 315 -3

Boston Run, AM. Beautiful again! perfect weather the last few days. Set a couple more controls

Friday May 18, 2012 #

Orienteering 1:20:00 [3] ***
8c slept:8.0 weight:184.5lbs shoes: Innov8 Mudclaw 330 #2

setting controls at ledges for sunday's meet (rasinski designer). woods pretty green, and beautiful but hard to go through. Navigation went well, but hard to run as much as i'd like with so much deadfall and thick veg. .

Thursday May 17, 2012 #

Bicycle 43:22 [3]
slept:7.0

Busy day, but had time in the late afternoon to spin the 60 around the neighborhood

Wednesday May 16, 2012 #

Running 44:44 [3]
slept:7.0 shoes: (Screw) Brooks Adrenaline GTS

After a day in the field spraying and teaching. Merriman monmouth castle market mayfield. Felt ok

Tuesday May 15, 2012 #

BikeCommute 40:00 [2]
slept:7.5 weight:186.5lbs

Towpath

Running 17:20 [3]
shoes: (Screw) Brooks Adrenaline GTS

Mauyfair etc

Monday May 14, 2012 #

BikeCommute 35:00 [3]
rhr:49 slept:8.0

Sunday May 13, 2012 #

Bicycle 1:35:22 [3]
slept:7.5

Beautiful day again. Rode to BNP to do census (40min) via thurmont, ghent, and CM. Then returned via everett, CM, ...
I have NO oomph on the hills. Age and lack of working out. I may need to put in some lower gearing.

Saturday May 12, 2012 #

Running 41:00 [3]
slept:6.5 weight:185.5lbs shoes: (Screw) Brooks Adrenaline GTS

Felt like a slug, but at least i got out. Castle, monmouth, delaware. Sunny and pleasant today

Friday May 11, 2012 #

BikeCommute 40:00 [2]
slept:8.0

Busy day at school annd then lots of work on fhs band social pm. If not dor that had intended to run

Thursday May 10, 2012 #

BikeCommute 35:00 [3]
slept:7.0

Busy so couldn't do weights. Sprayed at bnp

Wednesday May 9, 2012 #

Running 32:20 [3]
slept:7.5

Am. Royal, merriman, monmouth, portage. Slow start but got better

BikeCommute 35:00 [2]

Tuesday May 8, 2012 #

BikeCommute 35:00 [2]
slept:7.0

drizzly am, nice pm

Running 10:00 [3]

to gym, then later with jckc

Strength 20:00 [1]

Gym. Switched leg presses (and curls) to 30 fast reps with ~230 instead of 20 careful/slow with 250. Definitely feel it effortwise, and i think it will bother my ankle less

Monday May 7, 2012 #

BikeCommute 35:00 [2]
slept:8.0

Easy

Sunday May 6, 2012 #

Bicycle 3:00:00 [3]
52c slept:8.5

Cuyahoga Falls CIty Quest. Beautiful 75F and clear. Did the bike-o - not in shape to run 3hr now! Pleasant travel, nice course by Bob. My best decision was to use the commuting bike - lots of sidewalks, grass and other shortcuts available that would not have been fun on the road bike. And it made mapreading a little easier. Made two costly errors in the last error - one due was my error, the other was a bad response to traffic (turned at a light that had just gone red, and wound up visiting penny controls instead of the more distant but more valuabel ones I had planned on (and would have had time for). Second to that guy from WPOC by about the amount i lost in the last hour.
I was very fresh afterwards - this was not a difficult physical challenge. You just couldn't bike hard and navigate on busy streets, so i avoided multitasking but went slower. Good navigational training.

Saturday May 5, 2012 #

Event: 33rd West Point A Meet
 
Event: SMOC Peach Mountain Spring
 

Bicycle 40:00 [3]
slept:7.5

Nice ride out rose, frank, copley. great weather!

Friday May 4, 2012 #

Running 29:27 intensity: (8:00 @2) + (21:27 @3)
rhr:48 slept:7.0 shoes: (Screw) Brooks Adrenaline GTS

Intended to ride road bike before school but student needing a makeup exam squelched that. Squeezed this run in instead, then after student didn't show for exam (grrrr), spent afternoon at BNP teaching about bugs and censusing circleplots. Nice day to be outside!

Some soreness in botht shoulders (ligament/tendon, not muscle), presumably from weights yesterday

Pm with jckc

Thursday May 3, 2012 #

Running 24:00 [3]
rhr:48 slept:7.0 weight:185.5lbs

Am. 18. Mayfair etc. No ankle problems today. Then gym run

BikeCommute 40:00 [2]

Memorial

Strength 18:00 [1]

Gym. Nop leg or ankle presses

Wednesday May 2, 2012 #

BikeCommute 35:00 [2]
slept:8.0

At school found that the mild discomfort in my left ankle over the last few days is a bit worse. In particular when i bend the foot up. Google informs me that one possibility is that this is a result of my leg presses and calf raises - using too much toe instead of heel. So instead of running or biking today I took a day off. It's killing me to do it, but i have to. Vitamin I helped, and I will not lift (at least on the leg press) as planned tomorrow.

Tuesday May 1, 2012 #

BikeCommute 35:00 [2]
slept:7.0

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