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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Adrocopter

In the 31 days ending Aug 31, 2013:

activity # timemileskm+m
  biking13 22:11:00 247.0(5:23) 397.51(3:21) 2885
  running18 12:56:47 73.4 118.13 3548
  backpacking3 8:20:00 15.0(33:20) 24.14(20:43) 1800
  mtn. biking2 5:15:00 32.0(9:51) 51.5(6:07) 1130
  foot-O1 5:00:00 10.0(30:00) 16.09(18:38) 900
  canoeing5 4:00:00 13.0(18:28) 20.92(11:28)
  rollerskiing3 2:35:00 19.5(7:57) 31.38(4:56) 190
  kayaking2 2:30:00 8.0(18:45) 12.88(11:39)
  swimming4 1:06:00 1.0(1:05:58) 1.61(41:00)
  strength1 30:00 0.2(2:29:56) 0.32(1:33:10)
  Total33 64:23:47 419.1 674.47 10453

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Saturday Aug 31, 2013 #

biking long 2:20:00 [3] * 34.0 mi (4:07 / mi) +90m 4:05 / mi

Riding with Jon, to Narragansett and back. Coming back on roads I had not been on for many years.

swimming warm up/down 20:00 [1] 0.2 mi (1:39:58 / mi)

Fun play in the ocean waves. Wasn't, perfect body surfing since it was high tide. Still some good rides. Waves 2 to 4 ft.

Friday Aug 30, 2013 #

running hills 57:00 [2] 5.5 mi (10:22 / mi) +120m 9:42 / mi

4 million before work, one an half to get home

Wednesday Aug 28, 2013 #

biking 1:05:00 [2] 13.0 mi (5:00 / mi) +180m 4:48 / mi

road bike to get milk, then mtb to Outdoor Center to pick up the bathing suit
I forgot last night.

Tuesday Aug 27, 2013 #

running warm up/down (intervals) 35:00 [3] 3.0 mi (11:40 / mi) +70m 10:53 / mi

Morning run and then warm-up for the evening race

running race (trail) 24:00 [5] 3.5 mi (6:51 / mi) +120m 6:12 / mi

Felt surprisingly good for just 2 days after the Mansfield Race.
All the guys I was chasing also ran up the Mt. Sunday.

biking hills (MTB on roads) 45:00 [2] 7.5 mi (6:00 / mi) +250m 5:26 / mi

Bike commute to work and to the race.

Sunday Aug 25, 2013 #

running warm up/down 50:00 [3] ** 5.0 mi (10:00 / mi) +120m 9:18 / mi

warm up before and then having to run back down the mountain.
paused for a while to watch the first mountain bikers race-up.
Read the alpine ski trail maps to get back to the mid-mtn Lodge.

swimming warm up/down 6:00 [1] 0.1 mi (59:59 / mi)

Jumping in our pond and swimming 2 laps when I got home was great.
9 AM

running race 42:47 [5] 4.4 mi (9:43 / mi) +793m 6:14 / mi

RAce to the Top of Vermont. Mt Mansfield
Tougher run than I remembered. Maybe I started a little fast.
Caught up to Ida about mile 1. then back and forth with her, until she pulled ahead to the finish. 5 secs.
Amazingly clear day with great views from the top of the Toll Rd.

Saturday Aug 24, 2013 #

2 PM

strength 30:00 [3] 0.2 mi (2:29:56 / mi)

split wood, shoveled manure, mowed lawn.
Worked up quite a sweat.
3 PM

biking warm up/down (road) 1:55:00 [2] 20.0 mi (5:45 / mi) +300m 5:30 / mi

easy ride on pavement to Caspian Lake for an anniversary picnic.
Ran the steep uphill sections pushing the bike to get ready for the Race to The Top of Vermont tomorrow.

Friday Aug 23, 2013 #

running warm up/down (w kes) 15:00 [2] 1.3 mi (11:32 / mi) +40m 10:32 / mi
(rest day)

canoeing 55:00 [1] 3.0 mi (18:20 / mi)

Hard work at times against the wind.

Thursday Aug 22, 2013 #

backpacking long (daypack) 3:00:00 [2] ** 5.5 mi (32:44 / mi) +300m 27:59 / mi

Trying to to get to the untrailed summit of Scar ridge. HIked to little east pond and bushwhacked up and around pond in very thick veg. Didn't find any usable informal trail. Not enough time to get to summit given our schedule.

running warm up/down 25:00 [2] 2.5 mi (10:00 / mi) +40m 9:32 / mi

Wednesday Aug 21, 2013 #

rollerskiing 50:00 [3] 8.0 mi (6:15 / mi) +80m 6:04 / mi
(rest day)

working on double pole and V2 technique

canoeing warm up/down (lake) 40:00 [1] 1.5 mi (26:40 / mi)

Tuesday Aug 20, 2013 #

running hills (trail) 40:00 [4] 3.0 mi (13:20 / mi) +400m 9:26 / mi

rollerskiing 55:00 [2] 6.0 mi (9:10 / mi) +80m 8:48 / mi

canoeing 1:10:00 [1] 4.0 mi (17:30 / mi)

To and from ice cream shop down the lake.

Monday Aug 19, 2013 #

running hills 50:00 [2]

swimming long 30:00 [3] 0.5 mi (59:59 / mi)

Swim across cove with family. Great fun.

biking warm up/down 1:00:00 [2] 12.0 mi (5:00 / mi) +130m 4:50 / mi

Sunday Aug 18, 2013 #

8 PM

canoeing warm up/down 30:00 [1] 2.0 mi (15:00 / mi)

Saturday Aug 17, 2013 #

5 AM

foot-O race 5:00:00 [3] *** 10.0 mi (30:00 / mi) +900m 23:27 / mi

Part. Of Bitter pill. Adventure race.
first part onusgs tools up Camels Hump mtn and down.
Then back and forth across the winooski river. Shallow enough to wade.
later on an O map at Catamount.
JON AND I WON THE RACE.
C • Nicely done 2
9 AM

kayaking race 1:50:00 [3] *** 6.0 mi (18:20 / mi)

Looked for one control a bend too early. Lost ten minutes.
11 AM

mtn. biking race 2:40:00 [4] ***** 10.0 mi (16:00 / mi) +500m 13:51 / mi

Technical riding and tough navigation due to vague map.
4 PM

backpacking warm up/down 1:00:00 [2] * 2.5 mi (24:00 / mi) +300m 17:29 / mi

Had to go back to the top of Cochran ski area mtn. To get the compass I dropped during the race. Found it where I had unpacked to get the ibuprofen for Jon's knee.

Wednesday Aug 14, 2013 #

running warm up/down (recovery) 1:00:00 [2] 4.0 mi (15:00 / mi) +110m 13:49 / mi

Slow trail run with poles. Many blowdowns to climb through.

Tuesday Aug 13, 2013 #

running race 22:45 [5] 3.0 mi (7:35 / mi) +100m 6:52 / mi

felt like I was running well, giving good effort, but slower than past runs on this course, and passed by people I had been ahead of all season.
Worn out from the 2 days biking I guess.

running warm up/down 12:00 [3] 1.0 mi (12:00 / mi) +20m 11:18 / mi

biking long (road with paniers) 3:20:00 [2] 37.0 mi (5:24 / mi) +400m 5:14 / mi

Return leg of bike trip with a strong headwind, 20mph.

Monday Aug 12, 2013 #

biking long 4:30:00 [1] * 42.0 mi (6:26 / mi) +250m 6:19 / mi

Start of bike trip. Nice tailwind most of theway. Several stops for Kestrel to hunt geocaches provided good rests.
Stayed at the Inn at the Islea on Isle La Motte. Explored a little extra aound the island seeing fossil "reef" and critter shells.

running hills 43:00 [4] 4.0 mi (10:45 / mi) +210m 9:15 / mi

morning run before the trip

Saturday Aug 10, 2013 #

biking long (road) 1:59:00 [2] 28.0 mi (4:15 / mi) +200m 4:09 / mi

Pavement to and from Irasburg for the running race. Nice cool day but had to fight the wind coming home. Except for headwind great cool down. Legs felt good afterward.

running race 40:12 [5] 6.3 mi (6:23 / mi) +100m 6:05 / mi

We 10kmers started with the 5 km runners. It was straight out and back. Didn't know who I was running against until everyone ahead of turned around
for the 5 km. Ran in the lead, keeping a moderate pace since my hamstring was feeling tight, until about mile 5 when the footsteps I was hearing passed me. Or tried to. I stayed right on his shoulder for about 400 meters. Then as we went up a gradual hill his breathing was laboring and I zipped away to finish in the clear. 1st in the 10km!
C • Nice! 1

running warm up/down 18:00 [2] 1.5 mi (12:00 / mi) +40m 11:05 / mi

also helped pick up cone from the extra zigzag for the half marathoners who started half an hour before us.
8 PM

canoeing (lake ) 45:00 [1] 2.5 mi (18:00 / mi)

Sunset paddle and into the dark with Allison on Caspian.

Friday Aug 9, 2013 #

running intervals 34:00 [3] 3.6 mi (9:27 / mi) +40m 9:08 / mi

kayaking (lake) 40:00 [2] 2.0 mi (20:00 / mi)

borrowing a kayk from COC , and using their heavy paddle. Ooph!

biking (mtb on roads) 50:00 [3] 7.5 mi (6:40 / mi) +260m 6:01 / mi

Commute to kayaking and then later up to the Common to see Kestrel in his play.

Wednesday Aug 7, 2013 #

biking long 2:17:00 [2] 23.0 mi (5:57 / mi) +400m 5:39 / mi

running intervals 20:00 [3] 2.0 mi (10:00 / mi) +40m 9:25 / mi

ran with kestrel before dinner.
My legs felt like lead that late in the day, but got better as I warmed up.

Tuesday Aug 6, 2013 #

mtn. biking long (mostly road) 2:35:00 [3] 22.0 mi (7:03 / mi) +630m 6:28 / mi

Biked out to and up Bigelow Basin rd/trail.
first part is a mess from logging last winter.
Found some blackberries to eat.
Also biked to running race

swimming 10:00 [1] 0.2 mi (49:59 / mi)

They say there will be some swimming in the Adventure Race.

running race 24:12 [5] 3.4 mi (7:07 / mi) +120m 6:25 / mi

Had planned to keep this at level 4 but I think I went a little harder.
I was restrained when near the end someone passed me and I didn't sprint to the finish to try to catch him.

running warm up/down 14:00 [2] 1.1 mi (12:44 / mi) +30m 11:44 / mi

Monday Aug 5, 2013 #

rollerskiing 50:00 [2] 5.5 mi (9:05 / mi) +30m 8:56 / mi

Felt slow and weak. Maybe the dull pole tips are part of that problem.

biking hills (MTB on roads w/trailer) 45:00 [3] 8.0 mi (5:37 / mi) +155m 5:18 / mi

Sunday Aug 4, 2013 #

9 AM

biking 25:00 [2] 5.0 mi (5:00 / mi) +20m 4:56 / mi

Shuttling car to RT 16. Shoulder on rt 2 was scary narrow.
10 AM

running hills (trail w/pack) 42:00 [4] 3.2 mi (13:07 / mi) +500m 8:50 / mi

Up the Rattle river trail AT south trying to meet some thru-hiking friends.
Never found them.
Allison and Kestrel had a 45 minute lead on me, I caught them in 47 minutes.
Gentle trail but all uphill.
11 AM

backpacking (daypack) 4:20:00 [3] 7.0 mi (37:09 / mi) +1200m 24:14 / mi

Over MT Moriah and down toward Imp shelter. Descended Stony Brook tr to rt 16. Only a little rain up high, but we could see a storm coming toward us.
Rained most of the way down, but not heavily.
Beautiful views from open rock heading south off Mt Moriah.

Saturday Aug 3, 2013 #

running race (road) 18:51 [5] 3.1 mi (6:05 / mi) +35m 5:52 / mi

All the climb was from mile 2 to 2.5, so just a little hard push required.
New course variatoin I designed, from the Common down to the lake and back, for Kestrel's class fundraiser. Winner 30 seconds ahead of me.

Friday Aug 2, 2013 #

biking hills 1:00:00 [3] 10.0 mi (6:00 / mi) +250m 5:34 / mi

Thursday Aug 1, 2013 #

running long 1:29:00 [3] 9.0 mi (9:53 / mi) +500m 8:26 / mi

Altimeter watch was wacky this morning. changed 80 meters in less than an hour for the same spot passed twice on the route.
Hilly route anyway. The route felt harder than when I did it 2 weeks ago.
Today and yesterday spent most of the day putting new windows into our sunroom. Snazzy double pane, screens, open and close.

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