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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Adrocopter

In the 30 days ending Jun 30, 2013:

activity # timemileskm+m
  biking17 22:05:00 241.54(5:29) 388.72(3:25) 2685
  backpacking7 20:20:00 40.9(29:50) 65.82(18:32) 3110
  running18 13:15:15 76.66(10:22) 123.38(6:27) 2055
  foot-O6 11:30:00 24.65(28:00) 39.67(17:24) 790
  kayaking5 3:10:00 9.0(21:07) 14.49(13:07)
  strength2 2:00:00
  rollerskiing2 1:25:00 11.0(7:44) 17.7(4:48) 25
  canoeing1 45:00 3.0(15:00) 4.83(9:19)
  Total42 74:30:15 406.75 654.61 8665

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Sunday Jun 30, 2013 #

rollerskiing 30:00 [2] 3.0 mi (10:00 / mi) +5m 9:57 / mi

Flat neighborhoodroads and park paths in Neenah, WI

backpacking 50:00 [1] * 3.6 mi (13:53 / mi) +10m 13:46 / mi
(injured)

Carrying camping gear into tentative at Newport st. Park.
Navigated by trail map.
Getting out of the car when we arrived was when I noticed my back was stiff.
5 PM

biking (road) 1:40:00 [3] 20.0 mi (5:00 / mi) +60m 4:57 / mi

Mostly on nice pavement, but also rode our bikes into campsite.

Saturday Jun 29, 2013 #

running race 11:08 [5] 3.0 km (3:43 / km)

Coldest morning yet,57 f.
Slower than I expected.
Each lap was right about 90 secs except the fifth was 97s.
Slower than two months ago.
6 AM

biking warm up/down 20:00 [1] 2.0 mi (10:00 / mi) +15m 9:46 / mi

To track

running warm up/down (track) 13:00 [2] 1.2 mi (10:50 / mi)

3 laps before, two laps.after
2 PM

foot-O (with kes) 1:05:00 [1] 4.0 mi (16:15 / mi) +50m 15:39 / mi

Kettle moraine park, Thanks Ali for letting us borrow your maps.
Wow, hard to tell up from down on some areas.
Lots of poison ivy, and mosquitos bad near the end
Washed off under the hand pump.

Thursday Jun 27, 2013 #

kayaking intervals 40:00 [3] 2.0 mi (20:00 / mi)

On the lake did 10 30-50 sec interals,
waves not quite big enough to surf.

biking warm up/down (errands) 1:20:00 [1] 11.0 mi (7:16 / mi) +120m 7:02 / mi

too many stop signs and lights
6 AM

running long 1:20:00 [3] 8.0 mi (10:00 / mi) +30m 9:53 / mi

ran to the start and then pre-ran the 5 mile race course that will be on the 4th next week.

Wednesday Jun 26, 2013 #

8 AM

kayaking 45:00 [2] 2.0 mi (22:30 / mi)

Wind was picking up so l,m glad I got out early.
10 AM

rollerskiing 55:00 [3] 8.0 mi (6:52 / mi) +20m 6:49 / mi

First rollerski of the year. First five minutes was just getting a feel for it on partially wet roads. Then a good ski on a nice wide shoulder road.
2 PM

biking long (road) 2:00:00 [2] 30.0 mi (4:00 / mi) +140m 3:57 / mi

gentle hills, mostly smooth pavement, a donut at the turnaround in oostburg.

Tuesday Jun 25, 2013 #

running intervals 43:00 [3] 4.5 mi (9:33 / mi) +150m 8:40 / mi

Two sessions. Uphill intervals in a.m.
Then flat intervals on grass with Kestrel late afternoon.

running intervals 43:00 [3] 4.5 mi (9:33 / mi) +150m 8:40 / mi

Two sessions. Uphill intervals in a.m.
Then flat intervals on grass with Kestrel late afternoon.

kayaking 25:00 [2] 1.0 mi (25:00 / mi)

In lake Michigan.
10 AM

biking long (road) 1:40:00 [2] 20.0 mi (5:00 / mi) +60m 4:57 / mi

With painters, so could get groceries on the way back.
City riding on cracks concrete is slow.
Saw fawn deer in the park.

Monday Jun 24, 2013 #

7 AM

running warm up/down (pavement) 45:00 [2] 4.0 mi (11:15 / mi) +15m 11:07 / mi

Running to the track and back, plus recovery laps in-between intervals

running intervals (400m) 5:04 [5] 1.0 mi (5:04 / mi)

Okay pace for this time of year. 4 x400
78,75,77,74
10 AM

biking long (road) 1:15:00 [2] 17.0 mi (4:25 / mi) +60m 4:22 / mi

Borrowed bike but easy riding on the flat pavement in Wisconsin.
Great to spin out sore legs after running. Rode with Allison.
In the park saw Sandhill cranes including a young one in downy fuzz.

Sunday Jun 23, 2013 #

biking hills (road) 55:00 [2] 7.0 mi (7:51 / mi) +100m 7:31 / mi

Great to move a little at the end of 2 days of marathon driving.
2 trips, one to buy groceries and second to dinner at Allison's brother's house across town.
Even with an onshore wind Lake Michigan is still pretty cold.

Friday Jun 21, 2013 #

6 AM

running hills 1:30:00 [2] 8.5 mi (10:35 / mi) +350m 9:23 / mi

Nice cool morning, 47F. Most of the stiffness from the hike is gone.
Just a little hard to start going straight up the hill.

Thursday Jun 20, 2013 #

running warm up/down 16:00 [2] 1.5 mi (10:40 / mi) +5m 10:33 / mi

Legs stiff from hike but no bad pain.

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

11 AM

strength 1:00:00 [3]

Combo of a.m. routine, chainsaw and axe work.
total time was 2.5 hrs
1 PM

kayaking 35:00 [2] 2.0 mi (17:30 / mi)

not as high quality I thought it would be since I went right after the firewood cutting. Arms were hammered. Turned around when meeting a gaggle of geese with their goslings on the river.
I saw them and turned before they panicked.

Wednesday Jun 19, 2013 #

backpacking hills (dayhike) 7:00:00 [1] 13.0 mi (32:19 / mi) +1400m 24:13 / mi

From Franconia Notch up to Kinsmans and Northeast Cannonball

Tuesday Jun 18, 2013 #

biking long (road bike w/ trailer) 2:00:00 [3] 25.0 mi (4:48 / mi) +200m 4:41 / mi

running race (trails) 21:03 [5] 3.0 mi (7:01 / mi) +100m 6:21 / mi

biking warm up/down (MTB on roads) 24:00 [2] 4.4 mi (5:27 / mi) +130m 5:00 / mi

tot and from the Tuesday night race with Kestrel

Monday Jun 17, 2013 #

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

Sunday Jun 16, 2013 #

foot-O intervals 1:10:00 [4] *** 6.2 km (11:17 / km) +60m 10:46 / km

O-tervals with Greg, Will and Alex.
Great fun. Only missed one control.

foot-O long 1:40:00 [1] *** 3.0 mi (33:20 / mi) +80m 30:47 / mi

Control pick with Kestrel and Allison.
Bugs were bad.

backpacking hills 50:00 [1] 2.0 mi (25:00 / mi) +250m 18:00 / mi

Saturday Jun 15, 2013 #

Event: US Team training weekend
 

running warm up/down 42:00 [2] * 2.0 mi (21:00 / mi) +280m 14:38 / mi

Following Ali up to the plateau to start setting controls. Walked the steep uphills.

foot-O warm up/down (course setting) 45:00 [2] 1.0 mi (45:01 / mi) +70m 36:58 / mi

Slow to find the first one. Had the wrong finger of the marsh at first. Crossed it an extra time. Had a little trouble because the center of the circles weren't well aligned with the feature, so I sometimes just had to pick one knoll or the other and hang the control high.

foot-O race 50:00 [5] *** 4.5 km (11:07 / km) +80m 10:12 / km

ran two brown courses with a rest in between.
Fun racing. Head to head with Alex on much of the first one and Ali on the second. I've rarely run that fast orienteering.

foot-O warm up/down 1:10:00 [1] **** 2.0 mi (35:00 / mi) +60m 32:01 / mi

Memory O with Kestrel as partner.

backpacking warm up/down 1:15:00 [1] 3.0 mi (25:00 / mi) +250m 19:52 / mi

Hiking Down, Up and down again from the plateau

Friday Jun 14, 2013 #

8 AM

backpacking long 3:30:00 [1] ** 6.0 mi (35:00 / mi) +250m 30:59 / mi

Morning was just with a stuffed full daypack. Hiked on LT/AT south to where it skirts Little Killington. Bushwhacked to that summit then continued west through spruce/fir forest to Mendon Peak (one of the NE 100 highest).
Some sections were fairly open forest, other were a jungle of blowdowns and young growth.

Found an informal trail up the last 200yds of Mendon peak.
Then back to get our overnight packs at the shelter and have lunch.
12 PM

backpacking long 3:10:00 [1] 6.1 mi (31:09 / mi) +150m 28:56 / mi

Mostly flat and downhill. the total time includes another lunch break and time clearing waterbars and scratching in better drainage on the trail.

Thursday Jun 13, 2013 #

running hills 30:00 [2] 3.0 mi (10:00 / mi) +110m 8:59 / mi

1 PM

backpacking long 3:45:00 [3] * 7.2 mi (31:15 / mi) +800m 23:14 / mi

Just a few trail junctions to figure out.
Fast hike up from Sherburne Pass.
We dropped our packs for a summit dash to Pico,
then fairly flat to Cooper Lodge near Killington summit.
Hiked 0.2 mi after dinner up very steep trail to a clouded in summit.
Misty to light rain rain the whole afternoon and evening.

Wednesday Jun 12, 2013 #

running hills 13:00 [3] 1.4 mi (9:17 / mi) +110m 7:28 / mi

biking hills (MTB on roads) 1:11:00 [4] 15.0 mi (4:44 / mi) +200m 4:33 / mi

Tuesday Jun 11, 2013 #

foot-O long 3:20:00 [1] * 4.0 mi (50:00 / mi) +200m 43:17 / mi

Accompanied 4 groups through the course I hung. Score-O format was
good so each group made different route choices which kept it a little fresh.
C • Where... 1
5 PM

foot-O tempo 25:00 [3] ** 2.0 mi (12:30 / mi) +90m 10:58 / mi

Picked up controls that the other people had hung and I had not visited during the day. When I was running I pushed fairly hard. But plenty of recovery in the time it took to untie the controls and fold them into he bag.
Rain had stopped during the afternnoon. So I took off rain gear for this run.
Of course the rain picked up hard while I was out there.

Monday Jun 10, 2013 #

running 30:00 [3] 3.0 mi (10:00 / mi) +110m 8:59 / mi

foot-O hills 1:05:00 [1] *** 2.0 mi (32:30 / mi) +100m 28:08 / mi

Hanging controls for the next day's programs. Rain increased while out.
Working on a new map for me and trying to be very precise in location
while getting the right level of visibility of the control flag.
Placement were yellow/orange difficulty, but in usually fairly open woods,
so wanted to make them hard to see from the trails.

biking hills 15:00 [3] 1.5 mi (10:00 / mi) +110m 8:09 / mi

Rushing up in the hill to meet Krum and Melanie with my baggage in the bike trailer. Was rushing after squeezing in time to bake 2 rhubarb crisps.

Sunday Jun 9, 2013 #

biking long (MTB on roads) 2:55:00 [2] 30.0 km (5:50 / km) +250m 5:36 / km

Time includes a 10minute search for a geocache and a quick stop for donuts in Albany. Ride cut short when Kestrel's chain broke.
The superlight chain tool I had would pop out any rivets to make the fix.
So I blasted home on the pavement to get the car. They made it about 2/3 of the home when I reached them with the car.

strength 30:00 [2]

regular morning routine plus chainsawing and log moving.

strength 30:00 [2]

regular morning routine plus chainsawing and log moving.
7 AM

running hills 55:00 [3] 5.0 mi (11:00 / mi) +140m 10:07 / mi

Picking up cans slowed me down a little.

Saturday Jun 8, 2013 #

canoeing warm up/down (river) 45:00 [1] 3.0 mi (15:00 / mi)
(rest day)

Portaged the fast canoe down to the river with Allison
Down to the log blocking the way then upstream past our put in but turned around after encountering a mother duck with 6 tiny fuzzlings.
Trying not to stress them or force seperation.

Friday Jun 7, 2013 #

7 AM

running long 1:34:00 [2] * 8.5 mi (11:04 / mi) +200m 10:18 / mi

Started with Kes and A before continuing on my own.
Ran on MTB trails to improve the map. Rainy.
4 PM

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

Thursday Jun 6, 2013 #

running 35:00 [3] 3.5 mi (10:00 / mi) +30m 9:44 / mi

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

Basic commute

Wednesday Jun 5, 2013 #

kayaking (river) 45:00 [1] 2.0 mi (22:30 / mi)
(rest day)

Easy paddle.

Tuesday Jun 4, 2013 #

running intervals 12:00 [5] 1.8 mi (6:40 / mi) +120m 5:31 / mi

Mostly uphill intervals on the Post Rd. ladder up to longest about 90 secs.
Some flat intervals too.

running warm up/down 25:00 [2] 2.0 mi (12:30 / mi) +5m 12:24 / mi

Monday Jun 3, 2013 #

running intervals 32:00 [3] 3.4 mi (9:25 / mi) +30m 9:10 / mi

biking long (mtb on roads) 2:30:00 [2] 30.0 mi (5:00 / mi) +500m 4:45 / mi

Ride to Parker Pie in West Glover for a friend's birthday party.
So a a 2 hr stop in the middle of the ride for broccoli pizza and chocolate cake.
Also hit one geo-cache with just a slight detour.

Saturday Jun 1, 2013 #

running hills 1:00:00 [2] 5.0 mi (12:00 / mi) +120m 11:10 / mi

I set out intending to run about 8 mles, but by 3 my legs were painful.
Cut it short.
Still dredging up pain from the marathon last weekend.

biking (road) 1:10:00 [3] 14.0 mi (5:00 / mi) +150m 4:50 / mi

Family ride, but I stopped twice to clear trees blown into the road and then had to ride hard to catch up. Kestrel is a lot harder to catch than he used to be. One stop for ice cream (time subtracted).

biking (road) 1:10:00 [3] 14.0 mi (5:00 / mi) +150m 4:50 / mi

Family ride, but I stopped twice to clear trees blown into the road and then had to ride hard to catch up. Kestrel is a lot harder to catch than he used to be. One stop for ice cream (time subtracted).

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