Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: boyle

In the 30 days ending Nov 30, 2006:

activity

time

miles

Running

13:38:08

89.26

(9:10)

143.65

(5:42)

330

orienteering

3:04:10

8.48

(21:43)

13.65

(13:30)

261

19c

rollerblading

2:51:58

31.88

(5:24)

51.31

(3:21)

walking

47:34

2.51

(18:57)

4.04

(11:46)

Total

20:21:50

132.13

(9:15)

212.65

(5:45)

591

19c

averages - sleep:8.1 rhr:37 weight:167lbs

3:04

0:00

» now

Thursday Nov 30, 2006 #

Running 52:45 [3] 5.71 mi (9:14 / mi) +40m 9:03 / mi
weight:166lbs shoes: adidas Response Trail XII 0867

Let's hope that the next workout is in snowshoes!!!

Wednesday Nov 29, 2006 #

Running 27:23 [3] 3.0 mi (9:08 / mi)
shoes: adidas Response Trail XII 0867

track 14°

Tuesday Nov 28, 2006 #

Running 57:27 [3] 6.0 mi (9:35 / mi)
slept:10.0 shoes: adidas Response Trail XII 0867

track; drizzle windchill -6

Monday Nov 27, 2006 #

Running 28:41 [3] 3.0 mi (9:34 / mi) +12m 9:27 / mi
shoes: adidas Response Trail XII 0867

rain

I have successfully increased my training mileage. Therefore, I am marking my knee injury as recovered. However, it is still DIFFICULT to kneel on left knee. Until next season, my training runs will be on forgiving surfaces and at the slower pace. The slower pace and chronic knee pain may simply be realities of aging. To be able to snowshoe and mountain race, I would gladly reduce my training pace.

Sunday Nov 26, 2006 #

Note
slept:10.0 weight:167lbs (rest day)

COLD-fX *3

Saturday Nov 25, 2006 #

rollerblading 1:58:18 [3] 22.68 mi (5:13 / mi)
shoes: Ultra-wheels Classic

I may be fighting a commuter borne cold: took 2 COLD-fX. I was fighting wind during workout and that caused a sore neck.

Friday Nov 24, 2006 #

Running 19:28 [3] 2.0 mi (9:44 / mi) +12m 9:33 / mi
rhr:37 shoes: adidas Response Trail XII 0867

128/79 37bpm
149/96 76bpm myr

Thursday Nov 23, 2006 #

Running 39:57 [3] 4.25 mi (9:24 / mi)
ahr:123 max:142 shoes: adidas Response Trail XII 0867

Intestines halted run. HRM misfunctions for first 8 minutes.

Wednesday Nov 22, 2006 #

Running 27:51 [3] 3.0 mi (9:17 / mi)
slept:6.0 weight:168lbs shoes: adidas Response Trail XII 0867

My ears were cold: windchill -5.

Tuesday Nov 21, 2006 #

Running 56:12 [3] 6.0 mi (9:22 / mi) +50m 9:08 / mi
ahr:126 max:160 shoes: adidas Response Trail XII 0867

Monday Nov 20, 2006 #

Running 28:38 [3] 3.0 mi (9:33 / mi)
ahr:136 max:156 (injured) shoes: adidas Response Trail XII 0867

track -7 windchill

I could not maintain speed required for maximum heart rate: 800m 3:34 154; 400m 1:44 156. Perhaps knee pain or cold held me back.

Saturday Nov 18, 2006 #

Note

West Potsdam NY
Hobble Gobble Prediction Run

Running warm up/down 17:21 [3] 2.04 mi (8:30 / mi)
slept:6.2 shoes: adidas Response Trail XII 0867

Running race 45:19 [5] 6.3 mi (7:12 / mi) +38m 7:04 / mi
shoes: adidas Response Trail XII 0867

Predicted 44:22
75.5%
9th/72

Thursday Nov 16, 2006 #

Running 55:49 [3] 6.0 mi (9:18 / mi) +30m 9:10 / mi
shoes: adidas Response Trail XII 0867

My knee must be on the mend. I iced the wrong knee after running in record high temperatures.

15°

Wednesday Nov 15, 2006 #

rollerblading 26:00 [3] 4.6 mi (5:39 / mi)
shoes: Ultra-wheels Classic

Wooded portions of path are still too slick.

Tuesday Nov 14, 2006 #

Note
(injured) (rest day)

According to familydoctor.org it might take 6 weeks or longer for your knee to get better. Today is six weeks.

I MUST continue to train at a reduced speed. My short-duration events have not yet been impacted by my reduced mileage.

I can still feel the knee pain, especially going downstairs, but it is mending. The range of motion when stretching my quads is still limited. I may yet see doctor or physiotherapist.

Monday Nov 13, 2006 #

rollerblading 27:40 [3] 4.6 mi (6:01 / mi)
shoes: Ultra-wheels Classic

Path was too damp, cutting my speed. Wind prevented negative split.

two deer

Sunday Nov 12, 2006 #

Event: OOC Kingsmere, Gatineau Park

orienteering 28:00 [3] ** 2.73 km (10:15 / km) +72m 9:04 / km
shoes: adidas a3 Terrain

This was the first time that I helped put out controls. I wonder how many beginners would later complain about control placement.

orienteering race 1:03:40 [5] *** 4.31 km (14:46 / km) +78m 13:33 / km
9c weight:166lbs shoes: adidas a3 Terrain

81.0% 4/22

I've completed my first hundred hours of AP training.

orienteering race 1:32:30 [4] *** 6.61 km (14:00 / km) +111m 12:55 / km
10c shoes: adidas Response TRX

59.0% 12/21

Peeking at the long map, I couldn't resist changing my shoes and socks and heading out for a good trail run w/ some nasty orienteering thrown in.

Long advanced - Splits

Short advanced - Splits

Saturday Nov 11, 2006 #

Running 57:44 [3] 5.86 mi (9:51 / mi) +45m 9:37 / mi
(injured) shoes: adidas a3 Terrain

Midway in the rain I stopped watch to explore l'Orignal sub. I've completed 24 * 650mg acetaminophen.

Friday Nov 10, 2006 #

Running 18:20 [3] 2.0 mi (9:10 / mi) +6m 9:05 / mi
weight:168lbs (injured) shoes: adidas Response Trail XII 0867

walking 16:34 [1] 1.4 km (11:50 / km)
shoes: adidas Response Trail XII 0867

w/ myr

Thursday Nov 9, 2006 #

Running 57:37 [3] 6.0 mi (9:36 / mi) +50m 9:22 / mi
(injured) shoes: adidas Response Trail XII 0867

I got too close to skunk.

Wednesday Nov 8, 2006 #

Running 28:15 [3] 3.0 mi (9:25 / mi) +12m 9:18 / mi
slept:9.0 (injured) shoes: adidas Response Trail XII 0867

sidewalks & rain

walking 4:00 [1] 0.3 km (13:20 / km)
shoes: adidas Response Trail XII 0867

I failed in my attempt to walk Vincent.

Tuesday Nov 7, 2006 #

Running 56:20 [3] 6.0 mi (9:23 / mi)
ahr:123 max:137 slept:9.9 (injured) shoes: adidas Response Trail XII 0867

track; acetaminophen 3900mg

Cotton shorts chafed the inside of my thighs = vaseline. The insides of my elbows are still sore from race pacing Saturday.

Monday Nov 6, 2006 #

Running 26:21 [2] 2.5 mi (10:32 / mi) +6m 10:28 / mi
ahr:110 max:122 slept:9.7 (injured) shoes: adidas Response Trail XII 0867

acetaminophen 2600mg

Sunday Nov 5, 2006 #

Note
slept:6.5 (injured) (rest day)

Team Brockville eliminated the Newfoundlanders from tournament play Sunday morning.

Saturday Nov 4, 2006 #

Note

In last night's contest, the NL women beat the home rink at Carleton Heights 8-4. This morning they beat arch-rivals, the Ontario champs (Farnell rink) 8-6. They then fell to the Norwegian national team and end up in the D grouping.

Running race 21:37 [5] 3.19 mi (6:47 / mi) +4m 6:45 / mi
slept:5.9 (injured) shoes: adidas Supernova Cushion

Ogdensburg 5k
w/ ca 20:08 third
89.7% sixth

My bloodied and exhausted shoes were retired to the trash in upstate New York. Ben & Jerry's was good.

C • how was 2

Running warm up/down 30:40 [3] 3.41 mi (9:00 / mi)
shoes: adidas Supernova Cushion

Friday Nov 3, 2006 #

Note
slept:7.3 (injured) (rest day)

Sarah's Nfld junior curling team lost first round to Homan rink 3-9 but then destroyed Swiss national rink 7-1.

C • cool 1

Thursday Nov 2, 2006 #

Running 36:45 [3] 4.0 mi (9:11 / mi)
(injured) shoes: adidas Supernova Cushion

track windchill -2

Wednesday Nov 1, 2006 #

Running 27:38 [3] 3.0 mi (9:13 / mi) +25m 8:59 / mi
(injured) shoes: adidas Supernova Cushion

This was not a negative split. Yesterday I went 24h w/o ibu.

walking 27:00 [1] 2.34 km (11:32 / km)
shoes: adidas Supernova Cushion

w/ myr

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