Training Log Archive: mikeminiumIn the 7 days ending Aug 21, 2010:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||
|
|
|
|
|
|
| ||||||||||||||
| Su | Mo | Tu | We | Th | Fr | Sa | ||||||||||||||
Saturday Aug 21, 2010 #
trail running 30:00 [3] * 3.0 mi (10:00 / mi)
weight:159lbs
FInished setting and checking controls, running around checking on participants in orienteering training program - MIami East Quad and Natural Areas.
walking 45:00 [2] *
checking on O' program participants, picking up controls.
Friday Aug 20, 2010 #
walking 2:00:00 [2] **
weight:159lbs
setting up orienteering program at Miami East Quad / Natural Areas. Some light jogging, but mostly walking pace. I'm not calling any of this orienteering since I know the sites and area so well.
Thursday Aug 19, 2010 #
Event: OCIN FAST-O Harbin Park
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.
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.
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.
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.
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.