Training Archive: ccsteveIn the 31 days ending 2007-07-31:
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| S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | |||||||||||||||||||||||||||
Tuesday Jul 31 | ||
| Walking 26:50 [1] 2.0 mi (13:24 / mi) +20m 8:05 / km | |
| shoes: Nike Air Terra Humara | ||
| 12:08
14:42 | ||
Monday Jul 30 | ||
| Walking 28:19 [1] 2.0 mi (14:09 / mi) +20m 8:32 / km | |
| shoes: Nike Air Terra Humara | ||
| Light walk - didn't mean to stress at all today, but it was faster that I thought. More proof for that "speed training raises your average" thought;-)
12:39 15:40 | ||
Saturday Jul 28 | ||
| Event: ROC - Score-O & Sprint | ||
| Orienteering race (Sprint) 18:20 [3] *** 2.3 km (7:58 / km) +17m 7:41 / km | |
| spiked:13/13c shoes: Nike Air Terra Humara | ||
| Broke down and jogged the Score-O at Black Creek (after the 1 hr Score-O).
Felt good, but tired. Meant to get good splits, but didn't do well - in fact, it was a comedy of errors... Didn't start at the start, took all of 4 splits, and didn't stop when I finished;-) Ah well... Course wise, I think 11 would have been better placed N of the pond - I went past 3 to get to 11, and also past 13 to get to 12, reversed course and back to 13 and the finish. | ||
| C • Add your split 8 | ||
| Orienteering (Score-O) 59:00 [3] *** 4.0 mi (14:45 / mi) | |
| spiked:13/14c shoes: Nike Air Terra Humara | ||
| Score-O at Black Creek. 35 points, 7th out of about 22.
Path: 11, 13, 12, 14, 15, 8, 23, 10, 16, 1, 22, 4, 17, 7, Finish. I initially misjudged the pond and started out heading NE along it - realizing I wanted to be across it. I reversed course and came back through the start - noticed someone heading along Green Rd and realized that would be a nice path to 11. On 15 -> 8, I should have crossed the swamp, but didn't - it was dry, but I went around. Stood around at 16 slightly off - could have used the magnifier there to see the details. (rest was nice though) Cut off a good portion of the path between 1 and 22. Was doing well on time when I got to 22 and noticed 17 beyond 4 - and decided to add it and maybe miss 2 & 3. Points were better that way, but if I had seen 19 beyond 3, the three of them were worth 2 more points;-) (Though I did a control near 19 last year and enjoyed the trip to 17 - plus the cross from 19 to 3 may have been tough (remembered that vegetation from last year). Distance wise 19 was a bit shorter, but that's the way things go. Had a great walk, workout, and O session. | ||
| C • Awesome route choice! 2 | ||
Sprint - Splits | ||
Friday Jul 27 | ||
| Walking 24:17 [2] 2.0 mi (12:09 / mi) +20m 7:19 / km | |
| shoes: Nike Air Terra Humara | ||
| Another good pace session. Splits:
10:45 13:32 | ||
Thursday Jul 26 | ||
| Walking 23:54 [2] 2.0 mi (11:56 / mi) +20m 7:12 / km | |
| shoes: Nike Air Terra Humara | ||
| More of a pace workout today. Splits:
11:05 12:49 | ||
Wednesday Jul 25 | ||
| Walking 25:19 [1] 2.0 mi (12:39 / mi) +20m 7:38 / km | |
| shoes: Nike Air Terra Humara | ||
| Arm exercises going well, some modest flexibility returning. (still slung) Splits:
11:40 13:39 | ||
Tuesday Jul 24 | ||
| Walking 26:13 [1] 2.0 mi (13:06 / mi) +20m 7:54 / km | |
| shoes: Nike Air Terra Humara | ||
| Light loop:
12:01 14:12 | ||
Monday Jul 23 | ||
| Dance 1:00:00 [1] | |
| Show at Charlotte (Ontario) Beach Sunday 7/29 at 2pm... We worked out that I could still do several of the numbers and my solo. | ||
Sunday Jul 22 | ||
| Walking 1:41:26 [3] 7.5 mi (13:31 / mi) +275m 7:33 / km | |
| shoes: Nike Air Terra Humara | ||
| Re-walk of yesterday's Embury / Creek / Empire / Park / Old Browncroft / Browncroft / Creek / Bunker Hill / Qualtrough route. This time I found the Y that I took that pulled me out of the creek bed early. It was about as I thought - a bit more walking at creek level - no extra climbs. Given it was very ripe with deer flies and prickly things, I well choose the first exit on purpose in the future and add more trails in the park proper;-) (I did use a repellent and needed to re-apply liberally as I went)
Splits (close in distance but not precise...): 1st mile: 13:10 2nd mile: 11:45 (down empire) 1/2 mile: 6:21 2.5+ miles: 37:08 (trails) 1/2 mile: 7:37 6th mile: 11:58 7th mile: 13:26 | ||
Saturday Jul 21 | ||
| Walking 1:32:13 [3] 7.0 mi (13:10 / mi) +275m 7:18 / km | |
| shoes: Nike Air Terra Humara | ||
| Wonderful walk through the Irondequoit Creek area - Embury to Creek to Dyton to Empire to the park; through the park along the hills (white, yellow back to white trails) to Old Browncorft; back Browncroft to Creek to Bunker Hill and Qualtrough.
My good right arm had a workout killing two dozen deer flies through the woods, and I counted eight distinct hills to climb... Route above was the intent, but I appear to have taken a wider trail to Parkview and bailed out on the white trail, probably cut off 1/3 mile and a hill. That's ok - the deer flies were reaching a crescendo and I was getting frustrated with them. Need to use a repellent next time. (larger trail probably more used by the kids than the last section to Old Browncroft) Will likely keep this route in my rotation now - it felt like a 2.5 mile "warmup" (mostly downhill), 2-2.5 miles through the park with lots of climbs and descents (and the potential to go off trail when I'm ready), and a 2,5 mile warm down with the 10m climb of Bunker Hill for good measure... Noticed I don't pick up my feet as much walking, gotta watch out for the roots. Splits (close in distance but not precise...): 1st mile: 12:26 2nd mile: 11:33 (down empire) 1/2 mile: 5:53 2+ miles: 33:14 (trails) 1/2- mile: 5:16 6th mile: 11:25 7th mile: 12:26 | ||
| C • FDFs 2 | ||
Friday Jul 20 | ||
| Walking 22:56 [1] 2.0 mi (11:27 / mi) +20m 6:55 / km | |
| shoes: Nike Air Terra Humara | ||
| Splits:
10:12 12:44 | ||
Thursday Jul 19 | ||
| Walking 49:36 [1] 4.0 mi (12:23 / mi) +40m 7:28 / km | |
| shoes: Nike Air Terra Humara | ||
| Double 2 mile loop, looked like rain... Splits:
11:28 13:24 10:49 13:55 | ||
Wednesday Jul 18 | ||
| Walking 27:48 [1] 2.0 mi (13:53 / mi) +20m 8:23 / km | |
| shoes: Nike Air Terra Humara | ||
| Lighter walk. | ||
| C • Walking as fast as running 2 | ||
Monday Jul 16 | ||
| Walking 48:45 [2] 4.0 mi (12:10 / mi) +35m 7:22 / km | |
| shoes: Nike Air Terra Humara | ||
| Guess yesterday took some spring out - could only get to 80s/m - but kept that up throughout;-) Splits:
12:04 12:18 12:34 11:49 | ||
Sunday Jul 15 | ||
| Event: ROC - Score-O at Irondequoit Bay Park East (changed) | ||
| Orienteering race 1:01:00 [3] *** 4.0 mi (15:15 / mi) +150m 8:29 / km | |
| spiked:14/17c shoes: Nike Air Terra Humara | ||
| Walked the score-O at Irondequoit Bay East. Had a chance at nearly every control North of and including 14. Did so-so with my "splits" (not that they'd mean anything - just wanted to get into habit) - took 1/3 fine, took 1/3 late, and 1/3 very late or missed... Good workout up the hills.
On the way back I thought I had 3.5 minutes to grab #4 - apparently I needed 4, and arrived a tad late at the finish line, so it was a wash. Enjoyed the strategy aspect of which controls to go for and which to leave in case I had time. | ||
| C • Sprint & Score O in Black Creek 7 | ||
Saturday Jul 14 | ||
| Walking 47:18 [2] 4.0 mi (11:49 / mi) +30m 7:11 / km | |
| shoes: Nike Air Terra Humara | ||
| Was able to hold the new pace over the 4 mile loop, slowed 2-3 s/m second half (third mile is mostly up).
Splits: 11:42 11:49 12:18 11:29 | ||
Friday Jul 13 | ||
| Walking 23:27 [1] 2.0 mi (11:43 / mi) +20m 7:04 / km | |
| shoes: Nike Air Terra Humara | ||
| Splits:
10:29 12:58 | ||
Thursday Jul 12 | ||
| Walking 24:15 [1] 2.0 mi (12:07 / mi) +20m 7:18 / km | |
| shoes: Nike Air Terra Humara | ||
| Found a pace of 85 s/m - more forward hips, faster leg and arm action, lighter steps. Going to try to work that and get comfortable with it.
Splits: 11:12 13:03 | ||
Wednesday Jul 11 | ||
| Walking 27:05 [1] 2.0 mi (13:32 / mi) +20m 8:10 / km | |
| shoes: Nike Air Terra Humara | ||
| Splits
12:00 15:05 | ||
| C • Relay Champs 2 | ||
Tuesday Jul 10 | ||
| Walking 26:13 [1] 2.0 mi (13:06 / mi) +20m 7:54 / km | |
| shoes: Nike Air Terra Humara | ||
| Warm out already, forgot my split - 'doh... | ||
Monday Jul 9 | ||
| Walking 27:43 [1] 2.0 mi (13:52 / mi) +20m 8:21 / km | |
| shoes: Nike Air Terra Humara | ||
| I'm guessing that what I consider to be the 1/2 way point on the 2 mile loop is not quite...
splits: 12:47 14:56 | ||
Sunday Jul 8 | ||
| Walking 55:23 [1] 4.0 mi (13:50 / mi) +30m 8:24 / km | |
| shoes: Nike Air Terra Humara | ||
| Got myself a new watch with split capabilities. Going to start using it to get splits in training so I don't forget in races;-) (had it at the sprint, but never used it...-(
14:16 13:44 14:00 13:21 (not that these matter... Counted 69 paces / minute and then did some "experimenting" while walking to see what it would take to get the pace up - I'm going to have to research and find some exercises, as it looks darned hard to get to 90...) | ||
Saturday Jul 7 | ||
| Walking 56:20 [1] 4.0 mi (14:04 / mi) +30m 8:33 / km | |
| shoes: Nike Air Terra Humara | ||
| Not certain, but I think I saw Zach L come out and water some flowers when I passed by...-) [not certain of the address - P.M. off Plank?-] | ||
| C • Not Zach 2 | ||
Friday Jul 6 | ||
| Walking 28:40 [1] 2.0 mi (14:19 / mi) +20m 8:38 / km | |
| shoes: Nike Air Terra Humara | ||
Thursday Jul 5 | ||
| Walking 28:20 [1] 2.0 mi (14:09 / mi) +20m 8:32 / km | |
| shoes: Nike Air Terra Humara | ||
Wednesday Jul 4 | ||
| Walking 28:20 [1] 2.0 mi (14:09 / mi) +20m 8:32 / km | |
| shoes: Nike Air Terra Humara | ||
Tuesday Jul 3 | ||
| Walking 28:30 [1] 2.0 mi (14:14 / mi) +20m 8:35 / km | |
| shoes: Nike Air Terra Humara | ||
| Had my first post-op visit with the Dr yesterday - things look good, they took out the staples.
I've got some simple exercises for the arm / shoulder for 5 weeks and then return. Other than the defined exercises, it's to be kept in the sling. Walking continues to be aok, so I'm going to see what I can do at that level to keep my general condition up. | ||