Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Adrocopter

In the 30 days ending Jun 30, 2012:

activity	#	time	miles		km		+m
running	17	12:11:40	69.6	(10:31)	112.01	(6:32)	1810
backpacking	5	12:10:00	28.5	(25:37)	45.87	(15:55)	2240
biking	8	9:10:00	104.5	(5:16)	168.18	(3:16)	930
mtn. biking	5	7:15:00	58.0	(7:30)	93.34	(4:40)	1520	2 /	2c	100%
foot-O	2	4:15:00	5.0	(51:00)	8.05	(31:42)	120	6 /	7c	85%
rollerskiing	3	2:10:00	8.0		12.88		90
canoeing	1	55:00	4.0	(13:45)	6.44	(8:33)
Total	27	48:06:40	277.6		446.75		6710	8 /	9c	88%

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Friday Jun 29, 2012 #

7 AM

running long 1:05:00 [2] 5.8 mi (11:12 / mi) +100m 10:38 / mi

Thursday Jun 28, 2012 #

biking long (carrying weight) 2:40:00 [2] 32.0 mi (5:00 / mi) +180m 4:55 / mi

This was actually 2 rides separated by breakfast.
first to get milk from the farm, second was banking and getting oil and filter for the car in Hardwick, after carrying Kestrel's roller skis and poles
for him to practice up on the Common.

Wednesday Jun 27, 2012 #

backpacking warm up/down 20:00 [1] ** 1.0 mi (20:00 / mi)
(rest day)

Navigating to the Harvard Square subway station and then to south station
bus terminal, while carrying luggage from the trip.
Blessedly cool.

Tuesday Jun 26, 2012 #

running hills 50:00 [4] 4.5 mi (11:07 / mi) +300m 9:12 / mi

Back at medium altitude (5000 ft) after 5 nights at sea level.
Breathing felt fine but the hills were still steep and relentless.
Flying home in the afternoon.

Monday Jun 25, 2012 #

running intervals 30:00 [3] 3.0 mi (10:00 / mi) +10m 9:54 / mi

Speed work intervals. Only gathered one mango from the drops today.
Last day at the pacific.

foot-O warm up/down 25:00 [1] ** 1.0 mi (25:00 / mi) +20m 23:33 / mi
spiked:2/2c

The only hard part of the navigation was defining our start point.
Allison and I rode the bus from the coast back into San Jose.
There isn't a central station, but at least three diffrent stations for different bus companies and destinations.
We had been advised to take a taxi to our next bus station, but we decide to walk instead.
We got off at one stop were taxi drivers were yelling for another station near where we wanted to go. We pushed away from the drivers and took out the map.
I had been paying enough attention to the last couple turns of the bus and some landmarks, so I had an educated guess of where we were.
Confirmed after two blocks when we found a small park (green square on the map)
Fun landmark recognition. Embassies weren't obviously labelled, but the taller fences and barbed wire seemed to be a good clue.

Sunday Jun 24, 2012 #

running long 1:00:00 [2] 6.0 mi (10:00 / mi) +15m 9:55 / mi

2 laps around the "block" between the coastal highway and the little dirt road beachside lane. Gathering arm loads of mangos that had fallen from roadside trees. Ripe! Yum!!

Saturday Jun 23, 2012 #

running hills 45:00 [3] 4.5 mi (10:00 / mi) +60m 9:36 / mi

Friday Jun 22, 2012 #

running hills 55:00 [3] 5.0 mi (11:00 / mi) +100m 10:21 / mi

Wednesday Jun 20, 2012 #

running hills 40:00 [4] 3.5 mi (11:26 / mi) +80m 10:40 / mi

Running at 7300 ft was fine on the flats but slowed down a lot going uphill.

backpacking long 5:00:00 [2] 10.0 mi (30:00 / mi) +500m 25:58 / mi

Two hikes with a light daypack. But at altitude, the uphill definitely inspired some heavy breathing and a little leg burn.
Some beaitful huge trees, waterfalls, and colorful birds.
Didn't see a quetzal while hiking, but did see one male the next day on our taxi ride out of the valley.

Tuesday Jun 19, 2012 #

backpacking hills 2:30:00 [3] 6.0 mi (25:00 / mi) +800m 17:41 / mi

Hiking down into the valley on a rocky road, was easy and fun at first, but as it got steeper and as the hours wore on, it turned into a real thigh burner.
Great views close and far.

backpacking hills 2:30:00 [3] 6.0 mi (25:00 / mi) +800m 17:41 / mi

Hiking down into the valley on a rocky road, was easy and fun at first, but as it got steeper and as the hours wore on, it turned into a real thigh burner.
Great views close and far.

Sunday Jun 17, 2012 #

running hills 20:00 [3] 2.0 mi (10:00 / mi) +100m 8:39 / mi

backpacking long 50:00 [1] ** 2.5 mi (20:00 / mi) +40m 19:03 / mi

Carrying kids on my shoulders, and sometimes actually a backpack.
Feeling better adjusted to altitude on the run.
Took a rive tour also and saw birds, monkeys, iguanas, sleeping bats, a sloth and a caimen (like a small crocodile).
Navigation was finding our way home from new bus stop.

Saturday Jun 16, 2012 #

running hills 30:00 [4] 3.0 mi (10:00 / mi) +250m 7:57 / mi

We are staying at a friend's house at 4800 ft.
Running steep hills let me know I'm not adjusted yet.

Friday Jun 15, 2012 #

backpacking hills 1:00:00 [2] 3.0 mi (20:00 / mi) +100m 18:07 / mi

I thought it was going to be a much longer hike from the parking lot to the craters of Poas Volcano, but it was actually pretty short. Mostly mellow sidewalk type hiking with a pack carrying the day's supplies.
Just as we arrived, someone else's tour guide said clouds were starting to cover the crater and the tour should run. So we chased them. Running with a pack and no warm-up at 8,000 ft was huffing and puffing.
We actually had quite clear views.
Later some stair climbing tested our lungs.

Wednesday Jun 13, 2012 #

running warm up/down (with poles) 15:00 [2] 1.5 mi (10:00 / mi)

just loosening up after the race.

biking long 1:50:00 [3] 26.0 mi (4:14 / mi) +100m 4:11 / mi

Roadbike into Hardwick to the bank. Getting some cash for the trip to Costa Rica. Wont be logging training for a while, but look forward to some good volcano hikes, running and some bike rental.

mtn. biking hills 25:00 [2] 4.0 mi (6:15 / mi) +120m 5:43 / mi

transport to make a dinner date with friends up on the Common.

Tuesday Jun 12, 2012 #

running warm up/down 30:00 [2] 2.0 mi (15:00 / mi) +50m 13:55 / mi

getting warmed up for the trail run race. light rain.

running race 21:40 [5] 3.2 mi (6:46 / mi) +180m 5:46 / mi

Trail run, all on the wide trails. The 5 km homologated x-c ski loop
from the eastern cup finals. Very hilly! and virtually no recovery on the downhills like you get skiing it.
I ran in the lead for the first km , then shared it up to 4 km , when 3 green team men passed me. Sofinished 4th. I was impressed how hard I was able to go and keep it up, with very little high intensity training this spring.

C • Nice race! 1

Monday Jun 11, 2012 #

biking warm up/down 45:00 [1] 7.0 mi (6:26 / mi) +20m 6:22 / mi
(rest day)

easy ride on pavement, getting one gallon of milk to carry home.

Sunday Jun 10, 2012 #

running tempo 35:00 [4] 3.5 mi (10:00 / mi) +20m 9:50 / mi

Put in longer intervals at race pace.

mtn. biking long 4:00:00 [2] * 29.0 mi (8:17 / mi) +760m 7:39 / mi

Just a few turns to memorize on roads I haven't been on before.
With Allison, Kestrel and Jacob, I biiked from Albany up over the Lowell Mountains down into Lowell,then up the far side of the valley to a fundraising barbeque. Ate a chicken dinner and then biked back.
The part over the mountain was very washed out, rocky, loose gravel and stones, muck made worse by 4-wheelers.
Some of the climbs were a minute of highest intensity. I subtracted half an hour from the total ride time for time I spent waiting up.
On the final big downhill my altimeter read a descent rate of 4,260 meters per hour.

Saturday Jun 9, 2012 #

biking long 1:05:00 [3] 13.0 mi (5:00 / mi) +20m 4:59 / mi

Biked home in beautiful clear morning cool.
Pushing hard to get home to meet family for breakfast.
Actually they were just heading out to run when arrived, so I joined them.

running warm up/down 15:00 [1] 1.0 mi (15:00 / mi) +40m 13:21 / mi

Friday Jun 8, 2012 #

running intervals 45:00 [3] 4.5 mi (10:00 / mi) +100m 9:21 / mi

biking long 1:10:00 [2] 13.0 mi (5:23 / mi) +150m 5:12 / mi

Biked up to the Common to too pick up the sleeping bag, pad and tent that kestrel had used for his school overnight.
Loaded it into the bike trailer and pedaled to Hardwick to help with night adventure race.
Caught in the rain the last 5 minutes.

mtn. biking warm up/down 20:00 [1] ** 4.0 mi (5:00 / mi) +30m 4:53 / mi
spiked:2/2c

Hung two more controls just before dark, and then stopped at the snack bar for fries. It was raining lightly the whole time.

Thursday Jun 7, 2012 #

biking warm up/down 20:00 [2] 3.0 mi (6:40 / mi) +110m 5:59 / mi
(rest day)

Towing the bike trailer with Kestrel's gear for a overnight with his school.
I think I went easy enough for a rest day.

canoeing tempo (FLAT WATER) 55:00 [2] 4.0 mi (13:45 / mi)
(rest day)

Big Hosmer evening paddle with Allison with the destination of the rope swing. Two swings. Water not toocold, just refreshing.
Just enough nice evening sun to mostly dry off on the paddle back.

Wednesday Jun 6, 2012 #

biking hills 45:00 [3] 6.0 mi (7:30 / mi) +130m 7:02 / mi

foot-O long 3:50:00 [1] **** 4.0 mi (57:30 / mi) +100m 53:22 / mi
spiked:4/5c

I was testing the trekking section for Friday's Murky Excursion adventure race near Hardwick. It's a night race, so ai had to test it at nice.
Brought some students from Sterling as "teammates" and taught them to orienteer.
We mostly moved at a fast walk, but slowed when nearing the control locations. We had to find the course setters' pink flagging tape on a single tree.
Once we found it, we hung the control flag with reflective tape cylinder.
We found all five but approaching, at, and leaving the last one was plenty wet and mucky.
Nice bushwhack all around. Heard a couple owls close by,scared up some roosting birds, and saw several large pale green Luna moths, one that wouldn't leave us alone.

biking warm up/down 20:00 [2] 3.0 mi (6:40 / mi) +110m 5:59 / mi

Rode my bike up to Sterling before heading out with the students for the night orienteering.

Tuesday Jun 5, 2012 #

running long 1:10:00 [2] 6.5 mi (10:46 / mi) +180m 9:55 / mi

Mostly dirt road but also ski trails and a little single track.

rollerskiing 55:00 [3] 6.0 mi (9:10 / mi) +80m 8:48 / mi

Monday Jun 4, 2012 #

mtn. biking long 2:10:00 [3] 18.0 mi (7:13 / mi) +500m 6:39 / mi

It had stopped raining at noon so I geared up to ride.
The rain started after about 3 miles, but I kept going. I wanted to check out an area near Allison's old house and where a tornado had touched down last week.
The steep road she used to live on was pretty thoroughly washed out with lots of exposed bedrock and some gullies more than a foot deep.
Higher up trees were down acros the road and whole road was carpeted with green leaves and small twigs that had been whipped off the trees.
Smelled beautifully of red maple. I heard from someone who lives nearby that they had two-inch diameter hail come down at their house.
I was soaked and covered in mud by the time I got home.

Sunday Jun 3, 2012 #

running intervals 45:00 [4] 4.6 mi (9:47 / mi) +95m 9:12 / mi

mtn. biking hills 20:00 [3] 3.0 mi (6:40 / mi) +110m 5:59 / mi

Riding the rain bike, but it actually started to clear up.

rollerskiing 25:00 [1] 2.0 mi (12:30 / mi) +10m 12:18 / mi

Mostly technique and balance. Some V2, V1, double pole.

Saturday Jun 2, 2012 #

biking warm up/down 15:00 [2] 1.5 mi (10:00 / mi) +110m 8:09 / mi
(rest day)

Easy bike up to the Common to bring Kestrel home from the farmers Market. Rain bike, and it was raining.

Friday Jun 1, 2012 #

running long 1:00:00 [2] 5.5 mi (10:55 / mi) +130m 10:10 / mi

Mostly road run, but cut through on the Craftsbury Outdoor Center ski trails. The big wide trails are more like grassy roads than real trail running.
Worked on the building the greenhouse until 9 pm and dark, so no extra trianing session beyond lots of sawing and hammer. Got 3 section of roofing on by the end to deflect the forecast deluge.

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