Tuesday Jul 29 |
 | Jogging 40:00 [1] * 3.0 mi (13:19 / mi) +50m 7:53 / km | |
| shoes: Black/Red Free Xtrain |
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| Running 35:00 [3] 4.0 mi (8:44 / mi) +32m 5:18 / km | |
| shoes: White NB 205 pair 2 |
| progression run |
Monday Jul 28 |
| Jogging 20:00 [1] * 1.5 mi (13:19 / mi) | |
| shoes: Black/Red Free Xtrain |
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| Running (treadmill) 35:00 [3] 4.0 mi (8:44 / mi) +32m 5:18 / km | |
| shoes: White NB 205 pair 2 |
| progression run |
Sunday Jul 27 |
| Jogging 20:00 [1] * 1.5 mi (13:19 / mi) | |
| shoes: Black/Red Free Xtrain |
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| Weightlifting (light) 15:00 [2] | |
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| Running (treadmill) 40:00 [3] 4.63 mi (8:38 / mi) +50m 5:12 / km | |
| shoes: White NB 205 pair 2 |
| Progression run. |
| Swimming 10:00 [1] | |
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| Jogging 20:00 [1] 1.5 mi (13:19 / mi) | |
| shoes: White NB 205 pair 2 |
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| Swimming 15:00 [1] | |
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| C • Question about Last Sunday's Sprints 3 |
Saturday Jul 26 |
| Jogging 30:00 [1] * 2.0 mi (14:59 / mi) | |
| shoes: Black/Red Free Xtrain |
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| Jogging warm up/down 30:00 [1] 2.0 mi (14:59 / mi) +8m 9:12 / km | |
| shoes: White NB 205 pair 3 |
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| Running intervals 5:40 [3] 1.0 mi (5:39 / mi) +8m 3:26 / km | |
| shoes: White NB 205 pair 3 |
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| Swimming 10:00 [1] | |
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Friday Jul 25 |
| Jogging 30:00 [1] * 2.0 mi (14:59 / mi) +30m 8:54 / km | |
| shoes: Black/Red Free Xtrain |
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| Jogging warm up/down (trail) 20:00 [1] ** 1 km (20:00 / km) +50m 16:00 / km | |
| shoes: Mick Joggers |
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| Orienteering 1:35:00 [3] *** 5.7 km (16:40 / km) +335m 12:53 / km | |
| shoes: Mick Joggers |
| Line-O on contour-only map.
Very thick; nettles, poison ivy, deer flies, greenbriar, and every pair of trees supported a spider
web. And the spiders were very interesting: they each carried a small conical tent with 6 legs and
2 antennae. Decoys?
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| Swimming 20:00 [1] | |
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Thursday Jul 24 |
| Jogging 45:00 [1] * 3.0 mi (14:59 / mi) +30m 9:02 / km | |
| shoes: Black/Red Free Xtrain |
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| Running (treadmill) 44:00 [3] 5.25 mi (8:22 / mi) +40m 5:05 / km | |
| shoes: White NB 205 pair 2 |
| Progression run |
| Swimming 20:00 [1] | |
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Wednesday Jul 23 |
| Jogging 45:00 [1] * 3.0 mi (14:59 / mi) | |
| shoes: Black/Red Free Xtrain |
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| Jogging warm up/down 25:00 [1] 2.5 mi (10:00 / mi) | |
| shoes: White Waffle Racers |
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| Running intervals (grass) 22:00 [3] 2.0 mi (10:59 / mi) | |
| shoes: White Waffle Racers |
| 22x150m with 1 min send-offs (~38 at beginning, ~31 as I waxed, and ~35 as I waned ... last one 27) |
| Swimming 15:00 [1] | |
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Tuesday Jul 22 |
| Jogging 1:00:00 [1] * 4.0 mi (14:59 / mi) | |
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| Running 45:00 [3] ** 4.0 mi (11:14 / mi) +60m 6:41 / km | |
| shoes: Mick Joggers |
| Fartlek.
GC ranger was following me around...I thought he was being friendly...turns out he wants me to stay off of GC. He says that the city decided that this map is for fat fellows in baggy shorts.
I said fine...but no more mister gneiss goy. |
| Weightlifting (light) 20:00 [2] | |
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| circuits |
| Swimming 10:00 [1] | |
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Monday Jul 21 |
| Jogging warm up/down 30:00 [1] * | |
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| Weightlifting (light) 1:00:00 [2] | |
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| circuits |
| Swimming 10:00 [1] | |
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Sunday Jul 20 |
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| Event: OCIN East Fork Sprints
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| Orienteering race (sprint) 27:40 [3] *** 2.5 km (11:04 / km) +110m 9:04 / km | |
| spiked:17/19c shoes: Mick Joggers |
| Sprint "Gaitors". Did this as a warmup. Didn't do well at C4. Description was top of eath bank, so I went along the top of the earthbank, but the flag was higher up the slope. |
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| C • Gaiters 4 6 |
| Orienteering race (sprint) 14:29 [4] *** 1.9 km (7:37 / km) +65m 6:31 / km | |
| spiked:15/16c shoes: Mick Joggers |
| Sprint "Pants". One slow leg (9-10) where I got turned in some dark green. |
| Orienteering race (sprint) 12:11 [5] *** 2.2 km (5:32 / km) +75m 4:44 / km | |
| spiked:19/19c shoes: Mick Joggers |
| Sprint "Shorts". Straightforward running, but a good amount of climb and some thorns notwithstanding... |
| Orienteering (control pickup) 30:00 [1] ** 1 km (30:00 / km) +40m 25:00 / km | |
| shoes: Mick Joggers |
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Saturday Jul 19 |
| bicycling race (BikeO) 2:30:00 [2] ** 45 km (3:20 / km) | |
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| Took a bad spill (scraping the skin off my right palm) after about 1/2 hour and then after 2.5 hours, I got a flat, so called it quits. Learned a little bit of history: Miami Co. is the birthplace of the Studebaker auto. |
| Swimming 40:00 [1] | |
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Friday Jul 18 |
| Weightlifting (light) 45:00 [1] | |
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| manual labor |
| Weightlifting (light) 30:00 [2] | |
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| circuits |
| Swimming 20:00 [1] | |
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Thursday Jul 17 |
| Jogging (treadmill) 15:00 [2] * 1.6 mi (9:23 / mi) +30m 5:30 / km | |
| shoes: White NB 205 pair 3 |
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| Swimming 15:00 [1] | |
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| Jogging warm up/down 1:00:00 [1] | |
| shoes: Black/Red Free Xtrain |
| Warmup and cooldown at track meet. |
| Running race (track) 2:41 [5] 0.8 km (3:21 / km) | |
| shoes: Fancy spikes |
| Splits (71/90)
I was in the fast heat with 6 high school kids and some guy around 30. My plan was to run 75/75, but even though I stayed safely in last place, I came through the first lap in 71s and started to wobble shortly after that. |
Wednesday Jul 16 |
| Weightlifting (light) 20:00 [2] | |
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| Running (treadmill) 18:45 [3] * 2.0 mi (9:21 / mi) +16m 5:41 / km | |
| shoes: White NB 205 pair 3 |
| Progression run |
| Swimming 20:00 [2] | |
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Tuesday Jul 15 |
| Weightlifting (light) 20:00 [2] | |
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| Swimming 15:00 [2] | |
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Monday Jul 14 |
| Weightlifting (light) 1:00:00 [2] | |
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| circuits |
| Swimming 30:00 [2] | |
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Sunday Jul 13 |
| Running (trail) 45:00 [2] ** 3.5 mi (12:50 / mi) +90m 7:24 / km | |
| shoes: White Waffle Racers |
| Easy fartlek |
| Jogging warm up/down 20:00 [1] | |
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| Running race (road) 26:45 [4] 4.0 mi (6:40 / mi) vdot: 48.4 | |
| shoes: White NB 205 pair 2 |
| Splits: 6:31/6:39/6:55/6:45
Spent the second mile talking to A Rourke of OCIN. It turns out that we went to the same college, and he holds several of the track records.
This race was random-pairing team race and I was paired with a local runner, who's name I recognize because his name is usually next to daedalus' in the results.
We won... the prize was $50 in gas. |
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| C • Gas price 3 |
Saturday Jul 12 |
| Weightlifting (light) 45:00 [2] | |
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| circuit |
| Jogging warm up/down (trail) 30:00 [1] * | |
| shoes: Black/Red Free Xtrain |
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| Running (trail) 25:00 [2] ** | |
| shoes: Mick Joggers |
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Friday Jul 11 |
| Jogging 1:20:00 [1] * 5.0 mi (15:59 / mi) +60m 9:35 / km | |
| shoes: Black/Red Free Xtrain |
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| Weightlifting (lighjt) 30:00 [1] | |
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| manual labor |
| Swimming 20:00 [1] | |
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| bicycling 45:00 [1] | |
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| at Gentile |
Thursday Jul 10 |
| Jogging 1:00:00 [1] * | |
| shoes: Black/Red Free Xtrain |
| lung-opener |
| Weightlifting (light) 20:00 [2] | |
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| circuit |
| Swimming 15:00 [1] | |
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| bicycling 40:00 [1] | |
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| at Gentile |
Wednesday Jul 9 |
| Running (treadmill) 43:00 [4] 5.0 mi (8:36 / mi) +40m 5:13 / km | |
| shoes: White NB 205 pair 3 |
| Progression run |
Saturday Jul 5 |
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| Event: SLOC - Forest Park O-meet
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| Jogging 1:00:00 [1] * 3.5 mi (17:08 / mi) | |
| shoes: Black/Red Free Xtrain |
| After getting up at 4am and grabbing bits of WiFi here and there in the loop, I went for a jog to explore Ucity.
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| Jogging warm up/down 40:00 [1] | |
| shoes: White Waffle Racers |
| Includes: before each sprint and before the orange chaser, and tracking down Nike and the girls. |
| Orienteering race (sprint) 14:55 [3] *** 2 km (7:28 / km) +35m 6:51 / km | |
| spiked:6/10c shoes: White Waffle Racers |
| Had a hard time seeing the controls (small cards on short stakes) once I got to the control circle. Couldn't understand C2 at all. Took a long time to find C4 and ran right past C5. MDeVoll passed me about 4 times on the course. |
| Orienteering race (sprint) 15:30 [4] *** 2.4 km (6:27 / km) +45m 5:54 / km | |
| spiked:7/7c shoes: White Waffle Racers |
| Again, hardest thing was finding punch once I got to the center of the circle. Bad route choice to C6 because I didn't notice the break in the black border to the river meaning that I was allowed to cross there (my finger was covering it). |
| Orienteering race (sprint) 10:45 [5] *** 1.7 km (6:19 / km) +40m 5:39 / km | |
| spiked:8/12c shoes: White Waffle Racers |
| Lost about 30 seconds at C2: couldn't match up the map which showed a single wall with the 3 walls that were there in reality. (Now that I am studying the map, I realiize that none of the walls are mapped, but that the ramp is mapped as a paved (non-ISSOM) path (I thnik!)
Lost about 10s at C8, because the control placard was lying in the grass; lost about 20s at C9 because I thought that I would see the placard next to the wall if I stood above the wall and looked down--since it was 2 dimensional, I was looking edge-on and couldn't see it)
The other errors were being on the wrong side of the plantation from the control. |
| Orienteering race (chase) 25:35 [5] *** 3.9 km (6:34 / km) +70m 6:01 / km | |
| spiked:10/12c shoes: White Waffle Racers |
| Handicapped chase start: MDeVoll started 35s after Soupbone and I started 35s after MDeVoll, and ebuckley started a couple of minutes after me.
I caught up with MDeVoll at the first control after an arduous run through dense zoo traffic; at C2, it looked like you had to choose between L and R to go around a green area, but I noticed that there was a light green alley mapped and took a chance that it really existed (it did) and that allowed me to pass Soupbone.
I bobble C4 because I hesitated when I saw an unmapped ditch. My big mistake came at C6 when I misinterpreted the control description. The feature was a NE-SW aligned wall (really a bridge?) and it was on the outside NW edge; I took that to mean that it was on the N side of the SW end, but in fact in was on the NE end.
ebuckley caught up with me at C10 and I followed him to C11, but after that it was uphill and I couldn't keep up. |
| Orienteering (control pickup) 1:00:00 [1] * 4.0 mi (14:59 / mi) +70m 8:50 / km | |
| shoes: White Waffle Racers |
| This was a mistake. By the time I got to the farthest control, my legs had stiffened up and it was a grueling march back to the event center. |
Wednesday Jul 2 |
| Running intervals (treadmill) 35:00 [4] 4.0 mi (8:44 / mi) | |
| shoes: White NB 205 pair 2 |
| Same workout as last Thursday. Again, too tired to complete it. Only, this time my hamstring is not sore.
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Tuesday Jul 1 |
| bicycling 1:00:00 [1] | |
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| Running (treadmill) 37:00 [3] 4.0 mi (9:15 / mi) +32m 5:37 / km | |
| ahr:128 max:160 shoes: White NB 205 pair 2 |
| progression run |