Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: RJM

In the 31 days ending Oct 31, 2013:

activity

time

miles

BikeCommute

11:30:00

Natural History

11:30:00

Orienteering

3:40:00

44c

Orienteering -race

2:38:43

6.9

(23:01)

11.1

(14:18)

500

17c

RunCommute

1:53:38

Running

1:27:09

Trail Run

1:11:30

Bicycle

35:30

Total

34:26:30

6.9

11.1

500

61c

averages - sleep:6.9 weight:181.4lbs

5:10

0:00

» now

Thursday Oct 31, 2013 #

BikeCommute 55:00 [2]
slept:6.0 weight:180.5lbs

ATM AM

Wednesday Oct 30, 2013 #

RunCommute 55:55 [3]
slept:6.5 shoes: Asics 2170 2013

Very gentle run in on market and return on exchange. Both times left arm had that weird tightness much worse than over the past year or two. Slowly receded , partly die to holding arms high and tight

Natural History 2:30:00 [1]

Field ecology at BNP with owl calls. Beautiful day but no real bird responses. Easy walking

Monday Oct 28, 2013 #

BikeCommute 35:00 [2]
slept:7.0

Back very sore, presumably from yesterday's O. Need to get back to doing strength and core

Sunday Oct 27, 2013 #

Orienteering 1:30:00 [3] ***
18c slept:7.0 shoes: Inov8 rocklite 315 -3

Kendall training with Dave K. Rusty, but fun. Beautiful autumn day, just past peak leaves, plenty still on trees.

Saturday Oct 26, 2013 #

Trail Run 31:30 [3]
shoes: Asics 2170 2013

Found time for a mid-day trail run at sand run (before afternoon of band chaperone work). Poked around on minor trails on the south side. Beautiful

Thursday Oct 24, 2013 #

Running 31:00 [3]
slept:6.0 shoes: Asics 2170 2013

early morning - busy day - heath defended his phd today!

Tuesday Oct 22, 2013 #

BikeCommute 40:00 [2]

Running 24:24 [3]
shoes: Asics 2170 2013

Morning after commute in - snuck it in before class. Just to loosen up. Felt ok

Sunday Oct 20, 2013 #

Event: WPOC - Mingo Creek Park

Bicycle 35:30 [3]
slept:7.0

Was pretty sore from yesterday, even a bit sore when just hanging around. Went biking to loosen up, and was surprised to find that there was no soreness for biking. Wish i'd had more spare time to stretch this out a bit longer. Crisp fall day, pretty and windy

Saturday Oct 19, 2013 #

Event: Night O at South Chagrin Reservation

Orienteering 1:50:00 [3] ***
26c slept:8.0 weight:178.5lbs shoes: Inov8 Oroc 280

Night O at S. Chagrin (Lapping design). Pretty chilly, damp from rain earlier in the day. Did course 3 (5.4k) in about 1:25, then picked up controls. Mix of good and bad navigation.

Thursday Oct 17, 2013 #

BikeCommute 40:00 [2]
slept:8.0

Wednesday Oct 16, 2013 #

BikeCommute 40:00 [2]
slept:7.5

Drizzly

Running 31:45 [3]

Evening after supper and half in the dark. Felt pretty good

Natural History 1:00:00 [1]

Field Ecology class - playing owl calls in south woods. Too much background noise for a good response. prorated from 3 hr

Tuesday Oct 15, 2013 #

BikeCommute 55:00 [2]
slept:6.0

To atm then usual

Monday Oct 14, 2013 #

BikeCommute 40:00 [2]
slept:7.0 weight:190.5lbs

Sunday Oct 13, 2013 #

Trail Run 40:00 [3]
slept:7.5 weight:179lbs shoes: Inov8 rocklite 315 -3

Hinckley Judge's lake west on trail and up parker to top of ledges. O from there. Felt pretty good. Overcast but pleasant fall day. saw Roy Heger checking trail for an upcoming 50/100K

Orienteering 20:00 [3]
shoes: Inov8 rocklite 315 -3

Most of the trail run through Hinckley was an exercise in navigating without a map, and I did not do that good. Then left trail at top of ledges, poked along river back to where trail crosses.

Saturday Oct 12, 2013 #

Note
slept:6.0

had hoped to run, but very busy day (UAFS open house and a band competition)

Friday Oct 11, 2013 #

Event: 2013 Nationals (Hamilton, CANADA)

Note
slept:6.0 (rest day)

after hesitation, drove to make sure i would be back to help with the band at the football game, but in retrospect i could easily have rode today, and had the information to know that in the morning. Especially bothersome because I had to miss several opportunities to run this week

Thursday Oct 10, 2013 #

BikeCommute 40:00 [3]
slept:6.0

Wednesday Oct 9, 2013 #

BikeCommute 40:00 [2]
slept:7.5

Natural History 2:30:00 [1]

Field Ecology panzner A to SE corner and back. lots of walking and birding. Beautiful day

Tuesday Oct 8, 2013 #

BikeCommute 40:00 [2]
slept:7.0

Natural History 4:30:00 [1]

Bog transects (4) with JM. Beautiful day, lots of effort to push through the brush

Monday Oct 7, 2013 #

BikeCommute 40:00 [2]

First cool morning. Quite sore this morning, loosened up nicely, especially on way home. Chain still skips on middle front ring

Sunday Oct 6, 2013 #

Orienteering -race 1:13:54 [3] 5.3 km (13:57 / km) +200m 11:44 / km
slept:7.0 shoes: Inov8 Oroc 280

Day 2 Tuscazoar. Rained a lot last night, got pretty wet through veg. As before, nice course that necessarily had a lot of climb and a lot of trail running (but with route choice). Ran pretty clean with a couple of minor exceptions, but the hills killed me even more than yesterday. Quads plenty sore afterwards. Great fun.

Saturday Oct 5, 2013 #

Event: Camp Tuscazoar Pancake Orienteering Weekend

Orienteering -race 1:24:49 [3] *** 5.8 km (14:37 / km) +300m 11:37 / km
17c slept:7.0 shoes: Inov8 Oroc 280

Tuscazoar day 1. Damp but not rainy, overcast. Bob Boltz set a nice course with some excellent route choice legs. I was pretty rusty at first, but ran into it ok, though i don't have a lot of oomph, so those hills got a lot of walking. Felt good overall, very much reinvogorated and because of this a lot more excited about potentially doing the Dec OCIN meet.
Leaves just starting to accumulate on the ground, good colors. I'm told over 100 scouts participated this year, and i saw a ton of fun.

Friday Oct 4, 2013 #

Note
(rest day)

Busy, needed to use car, good idea to rest

Thursday Oct 3, 2013 #

BikeCommute 50:00 [2]
slept:7.0 weight:181lbs

North street in, to atm on return - would have been dry if i had gone straight home, but the extra time for the cash got me stuck in a downpour on market street. Fully soaked on return. Last weekend had the chain and rear cassette on the bike replaced, which stopped the really bad chain skipping for themost part. Now it's great as long as i'm on the small or big front rings, but some skipping on the middle - it's probably worn. I'll try a few weeks on only the big and small ones and hope for a little settling in of the chain

Wednesday Oct 2, 2013 #

RunCommute 57:43 [3]
slept:6.0 weight:179lbs shoes: Asics 2170 2013

First run commute in perhaps 6 months - very gingerly! Right calf was quite tight throughout - never is on regular runs, even over the same areas! Took it very slow and easy, and though a bit tired today in lab, went ok.