Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: RLShadow

In the 31 days ending May 31, 2007:

	activity	#	time	miles		km		+ft
	Running	18	21:27:57	120.08	(10:44)	193.25	(6:40)	7480
	Course setting	9	12:15:00	23.5		37.82
	Mapping	1	5:00:00	5.0	(1:00:00)	8.05	(37:17)
	Orienteering	2	3:39:44	8.85	(24:50)	14.24	(15:26)	722	10 /	14c	71%
	Walking	1	3:30:00	4.0	(52:30)	6.44	(32:37)
	Driveway sealing	1	2:00:00
	Total	27	47:52:41	161.43		259.79		8202	10 /	14c	71%
	[1-5]	25	41:27:41
averages - weight:178.9lbs

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Thursday May 31, 2007 #

Running long 1:44:00 [3] 9.5 mi (10:57 / mi) +1083ft 9:53 / mi
max:160 weight:177lbs shoes: Asics Gel Kahana - screw shoes

Ellison Wetlands parking lot on Empire; west on Empire, to Winton (took a few side streets in Empire/Winton area before actually coming out on Winton). Winton to Tryon Park (the street), then to Tryon Park (the park). Got a little disoriented in Tryon Park, in spite of taking an orienteering map with me, so I took a few wrong turns, thus getting some extra distance and climb that I hadn't counted on. Finally made it onto the trail that heads out to Browncroft.

Went into Ellison Park, did a loop around the park, then headed back to the car via the Ellison Wetlands trails.

Warm day, and I think I was still feeling the effects of the hill workout at Bristol two days ago. I was pretty wiped out by the end.

Tuesday May 29, 2007 #

Running hills 1:23:00 [3] 6.7 mi (12:23 / mi) +1312ft 10:27 / mi
weight:180lbs shoes: Adidas Yukon Trail

Hill climb at Bristol Mountain. Took "Green" trails only, and although they seem mellow enough to ski or snowboard down, they sure seem steep enough when climbing. I ran very little on the way up (maybe 10% of the time) because I just couldn't maintain even a slow running pace. Climb was around 1150 feet according to my GPS, and I covered about 2 miles going up. On the way down, I took a detour to do another fairly short climb, from the hairpin turn on Infinity up the the "midstation" on Rocket. Then when I finally got to the bottom, I ran about a mile and a half on Rt. 64, on the flats.

It took me 29 minutes to do the climb. I'll have to see if I can improve on that as I get in better climbing shape. My goal is also to work up to three repeats of the climb.

Monday May 28, 2007 #

Running hills 2:00:00 [1] 9.0 mi (13:20 / mi) +1148ft 11:54 / mi
max:155 weight:177lbs shoes: Asics Gel Kahana - screw shoes

Long, easy run with Anne, with a lot of climb but not pushing the pace at all. Started at Empire, ran through Ellison Wetlands into Ellison Park, did a loop around the park (the part north of Blossom), then back to Empire.

Sunday May 27, 2007 #

Event: ROC - Webster Park - W/Y/O, Sprint

Course setting 2:00:00 [1] 4.0 mi (30:00 / mi)

Setting out the controls for the meet at Webster today.

Saturday May 26, 2007 #

Running hills 1:00:30 [3] 5.0 mi (12:06 / mi) +984ft 10:12 / mi
max:152 weight:178lbs shoes: Asics Gel Kahana - screw shoes

Ellison Wetlands. Ran from Empire to Old Browncroft, using not quite the most direct way. Measured distance on the orienteering map of the area, and it worked out to be exactly 5.0 miles.

I also attempted to measure climb by counting contours, and came up with 300 meters which seemed like too much but I double checked it and came up with the same thing. (What I did was count all of the contours that my route crossed on the way out, then doubled that since I went out and back; then divided by two, since half of the time, the contours would be downhill and half the time uphill. Then multiplied by 5 since they are 5 meter contours.)

I plan on using this specific route as a benchmark for whether my conditioning (in terms of hilly trail runs) is improving as the season progresses and I get closer to the major race I'm shooting for in mid August.

Course setting 45:00 [1] 2.0 mi (22:30 / mi)
shoes: Adidas Yukon Trail

Spent a short amount of time hanging out controls for tomorrow's meet at Webster.

Friday May 25, 2007 #

Running 1:10:00 [3] 7.0 mi (10:00 / mi) +394ft 9:30 / mi
max:150 weight:177lbs shoes: Adidas Yukon Trail

Cheryl and I drove out to Victor. We parked at the Ft. Hill parking lot on Boughton Hill Road, and then she walked with the two dogs on the Ft. Hill trail system to the Ganondagon trail system, while I did the same thing but ran. I did a fairly extensive run on the Ganondagon trails, very extensive and confusing (a map and compass would have been very handy at times). It was the middle of the day on the second hottest day of the year so far, which continues my attempt to acclimate to warm weather.

Very rough estimate of distance and climb.

Thursday May 24, 2007 #

Driveway sealing 2:00:00 [2]

I wouldn't have expected that sealing my driveway for 2 hours should count at "training", but it was certainly physical, and left me wiped out enough that I don't have the motivation to do any real training today. So I guess it was tougher than I thought it would be.

Running 34:35 [1] 3.95 mi (8:45 / mi)
weight:179lbs shoes: Saucony Grid Excursion TR

Junk miles, not fast, not long ... but hopefully it will help me acclimate to the heat (ran at 4 pm on one of the warmest days so far).

Wednesday May 23, 2007 #

Course setting 1:45:00 [1] ** 4.0 mi (26:15 / mi)
weight:177.5lbs shoes: Saucony Grid Excursion TR

Putting the final touches on the courses for Webster Park for the meet this Sunday.

Tuesday May 22, 2007 #

Running hills 2:30:00 [2] 10.7 mi (14:01 / mi) +656ft 13:15 / mi
max:150 weight:176lbs shoes: Asics Gel Kahana - screw shoes

Long, hilly, but slow run with Anne. Ran from her house near Bay and Ridge, south on Bay to Empire, Empire to Ellison Wetlands entrance, took trails to Old Browncroft Road and then return. Return trip up the Empire Hill was very slow as Anne as having some leg cramping issues, then we walked back from near YMCA to her house. The 2.5 hour time included a lot of walking on the way back, plus an almost 10 minute energy gel break at the turnaround at Old Browncroft. Probably actual running time was no more than 2 hours.

Monday May 21, 2007 #

Running intervals 13:10 [4] 2.0 mi (6:35 / mi)
max:155 shoes: Adidas Yukon Trail

Intervals on Woodland Lane. 8x400, times ranged from 1:33 to 1:42, avg 1:38.5.

Running 30:00 [1] 3.33 mi (9:01 / mi)
shoes: Adidas Yukon Trail

Warmup/cooldown combined, before and after interval workout.

Course setting 55:00 [0] 2.0 mi (27:30 / mi)

Hanging out streamers for Yellow course, for Webster Continuing Ed class tonight.

Saturday May 19, 2007 #

Running hills 59:00 [4] 5.5 mi (10:44 / mi) +394ft 10:03 / mi
max:150 weight:178.5lbs shoes: Asics Gel Kahana - screw shoes

Ellison Wetlands. Ran from Empire to Old Browncroft and back, not in the most direct way. I was able to run most of the uphills, had to walk only a few times, so it seems like hills are getting a little bit easier. Very approx estimate of mileage and climb.

Friday May 18, 2007 #

Course setting 2:00:00 [0] ** 4.0 mi (30:00 / mi)

Working on courses at Webster Park, in case the May 27 Irondequoit Bay East meet gets moved to Webster.

Thursday May 17, 2007 #

Course setting 1:30:00 [1] 2.5 mi (36:00 / mi)

At Irondequoit Bay East, working on streamering control points, and doing a few map updates.

Running 54:00 [1] 5.4 mi (10:00 / mi)
max:140 weight:181lbs shoes: Adidas Yukon Trail

Trail run with Medved Thursday night trail run group, starting from Beach Parking Lot at Mendon. Flat route for the most part, around Quaker Pond. Ran with Mary Rivers and Anne Schwartz, the three of us bringing up the rear.

Wednesday May 16, 2007 #

Walking 3:30:00 [0] 4.0 mi (52:30 / mi)

Karl Kolva and I spent all morning on a "guided tour" of two areas of land in Webster, that have recently been purchased by Webster as open space. We were guided by Don Baird, a key player in the Friends of Webster Trails group. One area (near Pellet and Lake) would be outstanding for orienteering: very open woods and complex and interesting contour features. The other area, accessed from Whiting Rd and on the west side of Whiting Rd, was not as outstanding but it would still be of use for orienteering.

The problems are (a) Getting permission to orienteer on these parcels (right now, orienteering is on a list of activities specifically not permitted on this land), and (b) Where to start a meet (there is no place to park enough cars to have a meet).

Eventually, there will be a connection between Webster Park and the Whiting land, and there MAY be a connection between the Whiting land and the Pellet/Lake land, so we could potentially start a meet at Webster Park and utilize these other parcels. The distance and area involved is probably such that this would be a mini rogaine as opposed to a regular orienteering event.

C • Good news! 2

Tuesday May 15, 2007 #

Running hills 40:00 [3] 4.0 mi (10:00 / mi) +394ft 9:09 / mi
max:150 weight:180lbs shoes: Asics Gel Kahana - screw shoes

Went for a short, but very hilly, run at Irondequoit Bay East. Right knee was bothering me yesterday after the long run I did yesterday. It felt OK while running, but after running today, it felt a bit sore again. I'll have to take it easy for a couple of days and see if it improves.

Monday May 14, 2007 #

Running 1:34:00 [3] 10.9 mi (8:37 / mi) +164ft 8:30 / mi
max:145 weight:179lbs shoes: Saucony Grid Excursion TR

Semi long run, starting at Park Ave and Westminster. Park to Alexander to South, to Highland Park and through much of the park. South Ave to E. Henrietta to canal path, canal to Genesee Valley Park, river trail all the way into downtown, almost to Court St. Then worked my way back to Alexander and Park, and back to car. Took a couple of walking breaks of a few minutes each, and one slightly longer sitting / energy gel break at a nice bench near U of R.

Sunday May 13, 2007 #

Course setting 45:00 [1] ** 3.0 mi (15:00 / mi)
shoes: Adidas Yukon Trail

Checking out Yellow course at Webster Park for Webster community education class. Mix of running and walking, more of the latter actually.

Saturday May 12, 2007 #

Event: ROC - Letchworth State Park

Orienteering race 1:39:44 [5] *** 7.8 km (12:47 / km) +722ft 11:12 / km
max:160 spiked:10/14c weight:179.5lbs shoes: Adidas Yukon Trail

Green course at Letchworth East. Did OK, not great. No major problems, but a lot of small errors that cost some time here and there. It was a pretty good workout physically, a lot of running and a lot of climb. My weight after the event was the lowest in recent years.

Friday May 11, 2007 #

Mapping 5:00:00 [1] ** 5.0 mi (1:00:00 / mi)
weight:181lbs

Spent much of the day working on updating the Irondequoit Bay East map, in preparation for the May 27 meet. A lot of changes were needed in the area near the YMCA. A number of new trails heading back into the woods; I'm not sure how robust the trails will be, if they're not kept cleared, they will probably be overgrown in a year or two. But right now, they're obvious and easy to follow, so they really needed to be on the map. I didn't even look at the rest of the park (the southern part); I don't think that needs as much work but I'm sure it needs some.

Thursday May 10, 2007 #

Running intervals 32:00 [4] 4.0 mi (8:00 / mi)
shoes: Adidas Yukon Trail

Interval workout on an accurate, flat 400 m stretch on my street. 7x400, avg 1:40, about 1:15 walk recovery between intervals. It felt fairly easy, could have done more except I had to be back in time for dinner. Pulse was almost always down to 100 when next interval started. Total of 20 minutes warmup and cooldown.

Wednesday May 9, 2007 #

Running 27:00 [1] 3.0 mi (9:00 / mi)
max:125 weight:181lbs shoes: Saucony Grid Excursion TR

On canal path, from OCD fitness center, with Sue D. Slow run with several significant walking breaks, as it was her first run in ages. I viewed it as an additional recovery day from the tough Mendon trail run ...

Tuesday May 8, 2007 #

Running 41:45 [2] 4.7 mi (8:53 / mi) +131ft 8:39 / mi
max:150 weight:181lbs shoes: Asics Gel Kahana - screw shoes

Medium length, easy pace run, still recovering from the Mendon trail run. Ran from Highland Park, after I got off work at my part time job near there. Ran downtown to check out the circus; saw a couple of elephants in a tent, and some horses also. Lots of people out walking to enjoy the nice day, and a fair number of runners also. Used the shoes that gave me a blister last time; was OK this time, used Smart Wool socks, and put Vaseline on the area where I had gotten a blister before.

Monday May 7, 2007 #

Orienteering 2:00:00 [1] * 4.0 mi (30:00 / mi)
shoes: Asics Gel Kahana - screw shoes

Setting out streamers for Webster adult ed orienteering class (White course) in the afternoon, then conducting the class in the evening. Very approximate mileage. A small amount of running, mostly walking.

Sunday May 6, 2007 #

Running race (Trails) 2:35:27 [4] 13.0 mi (11:57 / mi) +328ft 11:41 / mi
max:150 shoes: Saucony Grid Excursion TR

Medved trail race at Mendon.

Advertised as 15 miles, but was substantially shorter, I'm estimating around 13 miles.

Race course was very poorly marked in some sections, especially the second loop. Also extremely muddy in some sections. Race was for the most part on the west side of the park, where it is flatter and has more muddy sections than the east side of the park. Thus, it was relatively non-hilly, kind of surprising for a trail run at Mendon.

Still, it was a very challenging workout for me. Being on the run (with only a few walking breaks) for more than 2.5 hours substantially exceeded any recent long runs that I have done.

Friday May 4, 2007 #

Course setting 1:00:00 [1] 2.0 mi (30:00 / mi)

Webster Park, checking out some control points for White course for continuing ed class this Monday evening.

Running 29:30 [1] 3.5 mi (8:26 / mi)
max:130 shoes: Asics Gel Kahana - screw shoes

Short, easy run, recovering from long run on Wed. and resting for 15 mile Mendon trail race on Sunday. To Finn Park, took trail to field, once around field.

Thursday May 3, 2007 #

Course setting 1:35:00 [1]

First trip out to Irondequoit Bay Park East to work on the courses for the May 27 meet. Map needs some updating ...

Wednesday May 2, 2007 #

Running (Some hills) 1:30:00 [2] 8.9 mi (10:07 / mi) +492ft 9:37 / mi
max:145 shoes: Saucony Grid Excursion TR

Longish run with Anne Schwartz. From her house near Bay and Ridge, to Empire, to Orchard Park, down to Iron. Bay Park West area, and return. Three significant uphills. http://www.runningmap.com?id=12601

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