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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: RLShadow

In the 7 days ending Jun 14, 2015:

activity # timemileskm+ft
  Walking6 4:50:41 15.11(19:15) 24.31(11:57) 30
  Strength2 1:48:00
  Pickleball1 1:30:00
  Running2 1:11:41 7.72(9:17) 12.42(5:46) 156
  Walk/run1 41:33 3.5(11:52) 5.63(7:23) 136
  Total12 10:01:55 26.32 42.36 322

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MoTuWeThFrSaSu

Sunday Jun 14, 2015 #

9 AM

Walk/run 41:33 [2] 3.5 mi (11:52 / mi) +136ft 11:27 / mi
shoes: Asics Gel Contend 2 April 2015

Checkout of a potential 5K TC course. Number of issues. More comments later. Dogs need a walk now, they say.
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Issues -- course too long by 0.4 miles. Not a big problem by itself. But one trail that the course uses was muddy, slippery, rooty, and a bit non-trivial navigation wise. Not the ideal trail for a Trail Challenge, where we want to make things fun and easy and encourage fairly fast running, in packs at times. Plus this is an area where a novice orienteer could easily get lost.

Then towards the end of the course, there was another non-optimum trail, very muddy and overgrown, where a lot of people might be reluctant to really run.

So, many changes needed.
11 AM

Walking (Dog walk) 47:48 [1] 2.45 mi (19:31 / mi) +18ft 19:22 / mi
shoes: Asics Gel Contend 2 April 2015

Over to Finn Park, with a stop at the creek for the dogs to take a dip.
8 PM

Walking (Dog walk) 38:00 [1] 2.0 mi (19:00 / mi)
shoes: Saucony Excursion TR8 2015

Evening walk, a bit earlier than usual to try to beat the rain. It pretty much worked, although it looked like we were going to all get pretty wet right about the 1-mile mark (which meant I was a mile from home ...), when it started raining light, then a little harder, but then managed to stop.

Route was to Bay Rd, Brookwood, Bayside, to the Rt 104 path, and as mentioned, to the 1-mile mark and then back the same way.

Saturday Jun 13, 2015 #

11 AM

Walking (Dog walk) 53:28 [1] 2.73 mi (19:36 / mi)
shoes: Asics Gel Contend 2 April 2015

3 PM

Pickleball 1:30:00 [3]

Rec Center, indoors, righthanded. Played pretty badly for the first few games, then improved to only slightly sub-par.

Friday Jun 12, 2015 #

12 PM

Walking (Dog walk) 57:38 [1] 3.13 mi (18:25 / mi) +5ft 18:23 / mi
shoes: Asics Gel Contend 2 April 2015

Old GPS FR205 again. It was reluctant to pick up satellites so the trace didn't start until the half mile mark.

Wednesday Jun 10, 2015 #

10 AM

Walking (Dog walk) 47:47 [1] 2.5 mi (19:07 / mi) +7ft 19:04 / mi
shoes: Saucony Excursion TR8 2015

Mechanical malfunction of my FR10 GPS ... the strap came loose from the body. I carried it for a while then put it in my pocket, after which it apparently got turned off until I looked at it a little later and re-started it. I'm hoping it's fixable but a brief attempt to re-attach it once I got home was unsuccessful. So it might be an excuse to buy a non-low-end GPS.
3 PM

Running 30:34 [3] 3.24 mi (9:26 / mi) +129ft 9:06 / mi
shoes: Hoka Conquest

Right after the heavy rain, with trailsnail. Found a very few hills on the roads, not easy to do in Webster.

Used my old FR205 GPS, which works OK from the GPS standpoint, but the problem is I can't change the display, so all I can see is my total time, my average pace, and my current pace -- no distance.

Tuesday Jun 9, 2015 #

8 AM

Running 41:07 [3] 4.48 mi (9:11 / mi) +27ft 9:08 / mi
shoes: Hoka Conquest

Unusual (for me) morning run. I'm always awake early but rarely like to run in the moderately early morning. The July 4 race is at 8 am so I figured I should get my mind and body used to running at that time of day.

Monday Jun 8, 2015 #

Walking (Dog walk) 46:00 [1] 2.3 mi (20:00 / mi)
shoes: Saucony Excursion TR8 2015

Two fairly short dog walks, on early afternoon and one at 9 pm.
6 PM

Strength 18:00 [3]

Short fitness room workout, before pickleball. Usual warmup (jumping jacks, run in place for a while, single leg hops, hamstring and quad stretches). Then wall sit for 1:35, then leg presses, leg extensions, and leg curls. Then it was time for pickleball, so no wrist or other upper body work.
7 PM

Strength 1:30:00 [3]

Monday night pickleball at the Rec Center. I played a bit better than usual. Most of my games were pretty competitive so it was a decent workout.

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