Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: RLShadow

In the 31 days ending Jul 31, 2019:

activity	#	time	miles		km		+ft
Run/walk	11	6:59:39	41.01	(10:14)	66.01	(6:21)	844
Pickleball	6	4:55:00
Walking	7	3:20:42	8.75	(22:56)	14.08	(14:15)	114
Running	8	3:18:42	20.6	(9:39)	33.16	(6:00)	581
Course setting	2	2:30:24	6.46	(23:17)	10.39	(14:28)	821
Walk/run	2	1:30:46	3.3	(27:30)	5.31	(17:05)	136
Orienteering	2	56:09	5.01	(11:12)	8.06	(6:58)	76
Total	38	23:31:22	85.14		137.02		2572

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Tuesday Jul 30, 2019 #

9 AM

Run/walk 29:46 [3] 3.01 mi (9:54 / mi) +58ft 9:43 / mi
shoes: Montrail Bajada III size 11.0

Road run with trailsnail. Took 2 walking breaks, on the clock, at the 1 mile and 2 mile (roughly) points.

3 PM

Walk/run (With Hanna) 58:09 [1] 2.05 mi (28:22 / mi) +134ft 26:43 / mi

Monday Jul 29, 2019 #

9 AM

Run/walk 44:00 [3] 4.22 mi (10:26 / mi)
shoes: Saucony Grid Cohesion

From the Rec Center, with trailsnail. I forgot my Garmin so I'm relying on her GPS for the distance and tracks. Quite warm, even at 9 am. Good hot weather training. Generally ran 4 minutes, walked 1 minute, but had a few stops off of the clock.

11 AM

Walking (With Hanna) 34:02 [1] 1.53 mi (22:14 / mi) +41ft 21:41 / mi
ahr:102 max:115 shoes: Saucony Grid Cohesion

Dog walk on HJ. Non-dog-park walk for a change (and to Hanna's dismay I'm sure -- she absolutely loves the dog park).

Saturday Jul 27, 2019 #

8 AM

Running race (Hills) 29:32 [4] 3.11 mi (9:30 / mi) +230ft 8:52 / mi
shoes: Montrail Bajada III size 11.0

Walworth 5K. Very hilly course, but nice. Small race, only 48 finishers when I had left. I was 24th overall, and 1st out of only 2 in my age group.

There was a very significant hill right at the start, 10% grade in one place, total climb of 80 feet in 0.2 miles. I walked much of it, which didn't seem "right" immediately after the start of the race, but I realized I was running only barely faster than some of the people around me that were walking.

Thursday Jul 25, 2019 #

9 AM

Running (Trail) 28:58 [3] 2.5 mi (11:34 / mi) +189ft 10:48 / mi
shoes: NB 410 v5

With trailsnail. Whiting Rd trails, first time there in quite a while. A couple of walking stops, off the clock.

Tuesday Jul 23, 2019 #

Event: ROC - RIT - Sprints

9 AM

Run/walk 32:20 [3] 3.05 mi (10:36 / mi) +240ft 9:52 / mi
shoes: Montrail Bajada III size 11.0

From Highland Park, with trailsnail.

6 PM

Orienteering race (Sprint) 18:08 [4] 1.67 mi (10:51 / mi) +33ft 10:39 / mi
shoes: Montrail Bajada III size 11.0

Sprint course B. No big problems although multiple hesitations to read the map and plan my route, and one probably sub-optimum route choice. (Edit: the sub-optimum route choice was going from 5 to 6. According to AP, I had no lost time on that leg. However, I was 20th on that leg, which I think was my worst leg or one of the worst in placing. Looking at the times, though, they were pretty tightly compressed (example: 11th place was only 6 seconds faster than my 20th place on this leg), so maybe it was a case where it didn't matter much which of the two logical routes were chosen.)

15th out of 40 overall. 1st in M70, and it looks like I beat all of the M60's also.

7 PM

Orienteering race (Sprint) 20:21 [4] 1.76 mi (11:34 / mi) +43ft 11:18 / mi
shoes: Montrail Bajada III size 11.0

Sprint A course.

One mistake, going from 4 to 5, where I got mixed up and headed about 90 degrees from where I intended. I didn't realize this right away. AP says I lost 54 seconds which feels about right. It turned out that those 54 seconds had no bearing on my placing, as the next person ahead of me (Gary) beat me by about 90 seconds.

9th out of 31 overall. 1st in M70. Got beat by one M60.

Orienteering race (Sprint) 17:40 [4] 1.58 mi (11:11 / mi)
shoes: Montrail Bajada III size 11.0

RIT Sprint C course.

17th out of 32 overall. 1st M70. Got beat by two M60's. I felt like I did better from an orienteering standpoint on this course than others, but by overall finish, this was worst of the three courses. Possibly because I was a bit worn out from the other two courses ... of course, this was undoubtedly the third course that some ohers did as well.

Comment: Olive green is supposedly out of bounds. But it was hard to see on the map when it is a narrow area of olive green against a yellow background, and it wasn't always obvious on the ground what would be olive green. Also, there was one control (control 4 on the C course) that was smack dab in the middle of some olive green, making it impossible to reach the control without walking on olive green.

A: 50-50 - Splits

B: Maze - Splits

C: Scrambler - Splits

Sunday Jul 21, 2019 #

10 AM

Run/walk 34:06 [3] 3.34 mi (10:13 / mi) +72ft 10:01 / mi
shoes: Montrail Bajada III size 11.0

Run/walk along the waterfront (mostly) in St. Joseph, MI. Much cooler than yesterday but running felt harder, presumably because I'm feeling the effects of the race yesterday.

Saturday Jul 20, 2019 #

8 AM

Running race 27:44 [5] 3.07 mi (9:02 / mi) +32ft 8:57 / mi
shoes: Montrail Bajada III size 11.0

St. Joseph (MI) 5K race (Race for the YMCA), mostly along the (Lake Michigan) lakefront. The good news is I was 3rd in my age group; the slight bad news counter to that is there were only 5 people in my group.

In addition to being middle of the pack in my age group, I was also middle of the pack overall; 105th out of 213 finishers.

Started out way too fast as I positioned myself further up in the starting area than I really should have. It was a narrow (bike path width) starting line and a moderately big field, plus there was a 5K and 10K and everyone started together. So I got swept along at a pace that was definitely too fast for me to maintain; I think I was going around 8:20/mile for the first half mile or so. I eventually settled into a more doable, but still challenging for me, pace.

Took a couple of walking breaks, reasonably short.

Friday Jul 19, 2019 #

9 AM

Run/walk 24:24 [4] 2.51 mi (9:44 / mi) +94ft 9:24 / mi
shoes: Montrail Bajada III size 11.0

St. Joseph, MI, visiting Cheryl's relatives. 83 degrees, 78 (!) degree dewpoint, according to Weather Underground. By far the highest dew point I've run in. Amazingly, it wasn't all that bad, for a couple of reasons I think: the temperature hadn't gotten beastly hot yet; it was overcast; there was some breeze; and I only did 2.5 miles. I've run in MUCH more unpleasantly hot weather, that's for sure.

Planning on doing a 5K here in St. Joseph tomorrow, so I wanted to get out for a short run to get my legs and the rest of me used to running.

Tuesday Jul 16, 2019 #

9 AM

Run/walk 30:11 [3] 3.01 mi (10:01 / mi) +57ft 9:50 / mi
shoes: Montrail Bajada III size 11.0

HJ trail, with trailsnail. Warm morning, supposed to get much warmer as the day goes on. 4 min run / 1 min walk generally. Two off the clock short stops.

Monday Jul 15, 2019 #

9 AM

Run/walk 51:47 [3] 5.05 mi (10:15 / mi)
ahr:157 shoes: Montrail Bajada III size 11.0

Canal path run, from Fairport heading east. Very nice morning, mid-70's and low humidity. AP said 82 feet of climb, and so did the FR, but I don't believe it, as I was on the essentially totally flat canal path or a service road along the RR the whole time. So I corrected it to zero. Curiously, the elevation blips came during walking breaks, but not all walking breaks.

Did the usual 4 min run / 1 min walk.

3 PM

Pickleball 1:00:00 [2]

Webster Park. Probably played 4 games. Two left handed, two right handed. Maybe another game thrown in, tough to keep track.

Sunday Jul 14, 2019 #

8 AM

Run/walk 40:13 [3] 4.0 mi (10:03 / mi) +59ft 9:55 / mi
shoes: Montrail Bajada III size 11.0

The usual 4 min run / 1 min walk.

Saturday Jul 13, 2019 #

4 PM

Pickleball 30:00 [2]

Rec center, indoors. Two games, left handed (except serving right handed).

Friday Jul 12, 2019 #

9 AM

Run/walk 50:02 [2] 4.75 mi (10:31 / mi) +50ft 10:25 / mi
shoes: Montrail Bajada III size 11.0

Long-ish run by today's lame standards. With trailsnail, from the Webster Rec Center, before she played in her morning pickleball games. Glad I got to go home and relax rather than hitting the pickleball courts ...

4 minutes running / 1 minute walking.

4 PM

Pickleball 45:00 [1]

Webster Park. Kind of breezy, therefore not as enjoyable as usual. I think I played 3-4 games.

Thursday Jul 11, 2019 #

7 PM

Walking (With Hanna) 42:38 [1] 2.12 mi (20:04 / mi) +5ft 20:02 / mi
ahr:95 max:125 shoes: Montrail Bajada III size 11.5

Wednesday Jul 10, 2019 #

9 AM

Run/walk 42:24 [3] 4.05 mi (10:29 / mi) +156ft 10:07 / mi
shoes: Montrail Bajada III size 11.0

City run, starting near Park and Berkeley. Warm day, low 80's when I started out, around 9:30 am. My goal had to do close to 60 minutes but I didn't come close. Most of the run, I ran for 5 minutes and walked for 1 minute. After 30 minutes, I changed to a 4:1 ratio but didn't even maintain that. I really ran out of gas. Possibly due to running yesterday morning, and doing a lot of walking and hill climbing setting out controls at Highland in the afternoon.

Tuesday Jul 9, 2019 #

Event: ROC - Highland Park - Score-O

9 AM

Running 29:32 [3] 3.01 mi (9:49 / mi) +62ft 9:38 / mi
shoes: Montrail Bajada III size 11.0

HJ trail, with trailsnail. Pleasant, non-humid morning.

3 PM

Course setting 1:46:50 [1] 3.94 mi (27:09 / mi) +543ft 24:00 / mi
shoes: Montrail Bajada III size 11.5

Setting out controls for Highland Park meet.

Monday Jul 8, 2019 #

9 AM

Course setting 43:34 [2] 2.52 mi (17:16 / mi) +278ft 15:38 / mi
shoes: Montrail Bajada III size 11.5

Doing a final check on a number of control sites for the Highland meet tomorrow. Mostly walking, but enough running thrown in to warrant an intensity of 2 rather than 1.

4 PM

Pickleball 1:00:00 [2]

Webster Park. All left-handed other than serving right handed.

Sunday Jul 7, 2019 #

3 PM

Running 19:17 [2] 2.01 mi (9:36 / mi) +39ft 9:26 / mi
shoes: Montrail Bajada III size 11.0

Pre-pickleball run, with trailsnail. Two laps around the path at the Webster Rec center.

Saturday Jul 6, 2019 #

3 PM

Running 15:20 [4] 1.71 mi (8:57 / mi) +21ft 8:51 / mi
shoes: Montrail Bajada III size 11.5

Hadn't run since July 4 morning. Still kind of muggy but I figured a short run is better than no run. I tried to keep the pace up higher than normal to partly compensate for it being short.

Friday Jul 5, 2019 #

9 AM

Pickleball 40:00 [2]

Webster Park. Very warm. Played three games, all right handed, trying to avoid hitting high shots.

11 AM

Walking 41:02 [1] 1.45 mi (28:18 / mi) +64ft 27:10 / mi
ahr:107 max:123 shoes: Montrail Bajada III size 11.5

Hot muggy day. Checking out control sites for Highland meet.

Thursday Jul 4, 2019 #

8 AM

Running race 28:43 [4] 3.16 mi (9:05 / mi) +3ft 9:05 / mi
shoes: Montrail Bajada III size 11.0

Brighton 5K. First race in more than 7 months, and my first race ever in the 70+ age group. More successful than my last couple of races because I actually have been doing some reasonable training.

My time and distance is from my GPS. It is a certified course so presumably it was 3.105 miles and not the 3.161 that my GPS said. Also, my official time was 28:53. I started my watch when I crossed the starting line. My official pace was 9:16/mile.

I finished 6th out of 17 in my age group. The winner of the 70+ age group was Jim May in an amazing 7:06/mile pace. He would have also won the 65-69 age group, and the 60-64 age group.

I would have needed to be about a whole minute faster per mile to have finished in the top 3.

I ran most of the race with trailsnail. She finished in 29:35, and was 5th out of 16 in her age group.

Wednesday Jul 3, 2019 #

7 AM

Running 19:36 [3] 2.03 mi (9:39 / mi) +5ft 9:38 / mi
shoes: Montrail Bajada III size 11.0

Morning run, fairly short as I'm doing a race (only a 5K) tomorrow. One walking break, on the clock.

AP said 52 feet of climb which is totally bogus as this route is very flat. Apparently when I went briefly under an overpass, the GPS thought the altitude had dropped significantly. I didn't think AP used GPS elevation data to calculate climb though, so I'm still a bit puzzled. Anyway, I corrected the 52 feet to 5 feet, much more realistic.

9 AM

Walk/run (With Hanna) 32:37 [1] 1.25 mi (26:05 / mi) +2ft 26:03 / mi
ahr:70 max:103 shoes: Montrail Bajada III size 11.5

Ellison dog park. Watch got accidentally shut off for a while, missed a lap. Kind of boring at the dog park this morning. For at least 10 minutes, Hanna was the only dog there. The most there ever were today were three other dogs.

4 PM

Pickleball 1:00:00 [2]

Webster Park. Played about half right handed, half left handed (although I always served right handed).

Tuesday Jul 2, 2019 #

3 PM

Walking (With Hanna) 21:00 [1] 1.06 mi (19:54 / mi) +4ft 19:50 / mi
ahr:84 max:110 shoes: Montrail Bajada III size 11.5

Monday Jul 1, 2019 #

9 AM

Run/walk 40:26 [3] 4.03 mi (10:01 / mi) +58ft 9:53 / mi
shoes: Hoka Conquest 2

Run/walk. This time I tried 5 min running / 1 min walking, for the most part.

10 AM

Walking (With Hanna) 20:00 [1] 1.0 mi (20:00 / mi)
shoes: Montrail Bajada III size 11.5

Walk around the little block.

12 PM

Walking (With Hanna) 25:00 [1] 0.75 mi (33:20 / mi)
shoes: Montrail Bajada III size 11.5

At the Ellison dog park. Totally unexpectedly ran into my son Greg and his dog Teddy in the parking lot (we were both just arriving, so we walked around together). Once again, Hanna loved the dog park and had no issues with any other dogs. She even briefly play-chased a couple of the dogs.

10 PM

Walking (With Hanna) 17:00 [1] 0.84 mi (20:14 / mi)
shoes: Montrail Bajada III size 11.5

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