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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mikeminium

In the 7 days ending Aug 19, 2010:

activity # timemileskm+m
  walking5 4:00:00 11.0(21:49) 17.7(13:33)4c
  road running5 3:08:10 20.37(9:14) 32.79(5:44)
  trail running2 52:33 5.5(9:33) 8.85(5:56)
  orienteering1 37:33 3.17(11:51) 5.1(7:22)26c
  bicycling - road1 29:35 7.6(3:54) 12.23(2:25)
  Total7 9:07:51 47.64(11:30) 76.68(7:09)30c
averages - weight:159.2lbs

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Thursday Aug 19, 2010 #

road running 10:06 [2] 1.3 km (7:46 / km)
shoes: Joes

easy moonlight jog to loosen up. Great Horned Owls were heard calling nearby. approx 30% grass and 70% blacktop.

bicycling - road 29:35 [3] 7.6 mi (3:54 / mi)
weight:159lbs

auto shop to home. (3.8 miles in 15:35) and return to auto shop later in the day (14:00 for same distance).

trail running warm up/down 5:00 [2] 0.5 mi (10:00 / mi)

short warm-up at Harbin Park.

orienteering race 22:16 [5] *** 2.9 km (7:41 / km)
14c

Sprint #2 at Harbin. Blew a few seconds over-running a control hidden in the middle of a copse, but otherwise pretty clean.

orienteering race 15:17 [5] *** 2.2 km (6:57 / km)
12c

Harbin Sprint #2. Blew another few seconds over-running another control "underneath copse". And 12 seconds slower on the one leg that was shared by course 1 and course 2. Didn't feel THAT tired, but I guess I was.

walking 10:00 [2] *** 0.5 mi (20:00 / mi)
4c

control pickup at Harbin.

Wednesday Aug 18, 2010 #

road running warm up/down 29:04 [2] 3.0 mi (9:41 / mi)
weight:159lbs shoes: Starter Carson 3

Joyce Park bike trail. 1 mile warm-up @ 9:10, 1 mile easy jog between intervals @ 9:25 and 1 mile cool down @ 10.29.

Not having done enough stretching following yesterday's trail run, I felt very stiff and sore starting out. Even halfway thru the mile warm-up, I felt like I'd need at least a 2 mile warm-up before I'd have any capability to go full-out. But after the mile, I felt a little looser, and by the time all the girls were ready to run, I dared to hope that I might actually be able to make the sub-7 minute per mile goal that I'd been day-dreaming about hours earlier during the most boring teacher-training session. Let's see, they give you a handout that explains everything in black and white; you read and assimilate it in the 5 minutes while the presenter is trying to get the computer-projector to work, then he spends the next hour telling you what you just read. Doh.

road running 13:52 [5] 2.0 mi (6:56 / mi)
shoes: Starter Carson 3

2 x 1 mile intervals. wheel-measured miles on Joyce Park bike path. 6:55.99 and 6:56.00. Wow! I am happy.

On the first mile, Orunner started ahead of me and stayed a few steps ahead through the first 3/4 of a mile and a little beyond, as I turned out quarters slightly below my intended 7 minute pace, at 2:16. 3:33, and 5:20. But with 300 meters remaining, I pased him and from there on, his hot fetid breath on my heels spurred me onward as I drove across the finish 3 seconds ahead of him.

On the second mile, I strode out faster, but within about 50 meters he came alongside and ahead. His lead was short-lived, though as I passed him somewhere around the first quarter and never looked back.

Tuesday Aug 17, 2010 #

trail running 47:33 [3] 5.0 mi (9:31 / mi)
weight:160lbs shoes: A W Journey 2

Miami Univ. Natural Areas.

walking 1:20:00 [1] 3.0 mi (26:40 / mi)

Checking trail and forest conditions at Indian Creek. Metroparks has had a large portion of the park closed for nearly a year allegedly due to lack of funds. Lack of use has led to trails becomming somewhat overgrown, but still passable. A neighboring property owner has connected to one trail, so at least there has been some use in this area. In another spot someone has camped overnight leaving a cleared area, a small stone-ringed firepit & empty beer cans.

Its absolutely a crime that Metroparks has gated and closed this area: land which was donated to the park district 80 some years ago for preservation and public use; trails which were built and maintained by hard-working volunteers so that they would be used, etc.

Monday Aug 16, 2010 #

road running warm up/down 31:50 [3] 3.0 mi (10:37 / mi)
shoes: Starter Carson 3

Joyce Park bike path. 1 mile warmup, 1/4 mile and a pause before each interval, 1 mile cooldown.

road running intervals 9:35 [5] 1.5 mi (6:23 / mi)
shoes: Starter Carson 3

400 m repeats on the bike path. 400 m cooldown and pause between each one. Since I waited for orunner and the girls at the end of each interval and again at the end of each cooldown, that meant about 1:30 of rest between each run, which was more than I would have liked.

Bike path was very busy so we did lots of dodge-ems with families of walkers and groups of cyclists. No collisions or near misses.

Sunday Aug 15, 2010 #

road running 31:43 [3] 5.8 km (5:28 / km)
weight:159lbs shoes: Sala Runner 3

Oxford. early morning, humid & muggy. mostly steady pace, but did about 500m hard.

walking 1:00:00 [1] ** 3.0 mi (20:00 / mi)
shoes: A W Journey 2

Miami Natural Areas / East Quad. Checking control sites for upcoming O' program. A few very minor map updates but nothing major.

Saturday Aug 14, 2010 #

walking 30:00 [1] 1.5 mi (20:00 / mi)

airports at VIE, CDG and CVG. Ahh, the joys of a close connection at Charles de Gaulle. Landed on time but spent another 20 minutes taking the ground tour of the taxiways. Then, shuttle bus from the tarmac, walk thru one terminal, security line, another shuttle bus, and more walking. We made it but our luggage didn't.

Friday Aug 13, 2010 #

road running 1:02:00 [3] 10.4 km (5:58 / km)
shoes: Starter Carson 3

Vienna. (District 3). Mostly along the Donau Kanal. City streets with a couple waits for traffic lights on the first and last km, but the paths along the canal were pretty nice: mostly blacktop with just a few areas of cobblestone or concrete.

walking 1:00:00 [1] 3.0 mi (20:00 / mi)

Vienna, Austria: Schonbrun Palace and parts of the first district (central city). The palace grounds and gardens would be a fantastic venue for an orienteering sprint race. Has it ever been done?

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