Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: RLShadow

In the 7 days ending May 27, 2007:

activity

time

miles

+ft

Running

5:58:15

31.98

(11:12)

51.47

(6:58)

2034

Course setting

5:25:00

12.0

(27:05)

19.31

(16:50)

Driveway sealing

2:00:00

Total

13:23:15

43.98

70.78

2034

[1-5]

12:28:15

averages - weight:177.5lbs

2:34

0:00

» now

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.

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