Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: randallxski

In the 31 days ending Jul 31, 2007:

	activity	#	time	miles		km		+ft
	Cycling	6	13:15:40	208.0	(3:50)	334.74	(2:23)
	Walking	8	8:30:00	17.5		28.16
	Running	7	7:01:29	43.46		69.94
	Mountain Biking	2	4:10:00
	Golf	1	3:30:00
	Orienteering	2	3:26:08	5.73		9.22			18 /	19c	94%
	Hiking	1	1:30:00
	Stretching	1	15:00
	Total	22	41:38:17	274.69		442.07			18 /	19c	94%
averages - weight:138.5lbs

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Tuesday Jul 31, 2007 #

Walking (Neighborhood Walk) 1:00:00 [3] 4.0 mi (15:00 / mi)

Monday Jul 30, 2007 #

Running (5 hills loop) 33:00 [3] 4.5 mi (7:20 / mi)
shoes: Brooks Adrenaline GTS 6 2007

Saturday Jul 28, 2007 #

Event: ROC - Score-O & Sprint

Orienteering race (Black Creek Sprint) 17:48 [4] 2.3 km (7:44 / km)
shoes: Salomon XA Comp

Ran with Ron...his first O event

Orienteering (Black Creek Sprint) 28:00 [3] 2.3 mi (12:11 / mi)
shoes: Salomon XA Comp

Ran with Michael...his second O event

Orienteering (Black Creek White) 55:00 [3]
shoes: Salomon XA Comp

Walked with Lea and the kids...their second O event

Orienteering (Black Creek Flag Pickup) 45:00 [3] 2.0 mi (22:30 / mi)
shoes: Salomon XA Comp

Saturday Jul 21, 2007 #

Running (canal path run) 1:45:00 [3] 12.0 mi (8:45 / mi)
shoes: Brooks Adrenaline GTS 6 2007

Chilly start, but a great morning. 60 degrees and sunny.

Stretching 15:00 [3]
shoes: Brooks Adrenaline GTS 6 2007

Thursday Jul 19, 2007 #

Running warm up/down 16:00 [3] 1.0 mi (16:00 / mi)
shoes: Brooks Adrenaline GTS 6 2007

Easy recovery run and a bit of stretching to get some blood flow into the sore leg muscles. Breaking in a brand new pair of shoes also.

Wednesday Jul 18, 2007 #

Cycling (bike to work) 1:10:00 [3] 20.0 mi (3:30 / mi)
weight:137lbs

65 and cloudy. Roads and trails were wet, and it was very humid, but I didn't notice any rain. I'm feeling the triple workout from yesterday. I tried to slow it down today, and that worked through Pittsford (40 minutes), but I somehow managed to ride the second half in only 30 minutes.

Cycling (Home from work) 1:13:00 [3] 20.0 mi (3:39 / mi)

Legs were still sore...took it easy most of the way

Tuesday Jul 17, 2007 #

Cycling (bike to work) 1:09:00 [4] 20.0 mi (3:27 / mi)
shoes: North Face Trail Shoes

58 and sunny (just barely up!)

Cycling (Home from work (mtn bike)) 1:07:00 [3] 20.0 mi (3:21 / mi)
shoes: North Face Trail Shoes

80 and sunny. Sat up in a few spots that were a bit crowded. Didn't push hard since I want to have something left for the track tonight.

Running (intervals) 1:21:00 [3] 11.2 km (7:14 / km)
shoes: Brooks Adrenaline GTS 6

A rare 3rd workout in a day. Definitely dragging on the intervals. I was glad for company.
11:52: 1200 warmup
4:47: 1200@T
2:58: 400
4:32: 1200@I
2:43: 400
4:33: 1200@I
3:02: 400
4:41: 1200@I
3:30: 400
6:41: 1600@T
400
6x100 strides
800 cooldown

C • Thanks 1

Monday Jul 16, 2007 #

Running (5 hills loop) 35:43 [3] 4.5 mi (7:56 / mi)
shoes: Brooks Adrenaline GTS 6

1: 7:56
2: 7:59
3: 8:00
4: 8:02
4.5: 3:44

Running warm up/down 5 [2]
shoes: Brooks Adrenaline GTS 6

Sunday Jul 15, 2007 #

Event: ROC - Score-O at Irondequoit Bay Park East (changed)

Orienteering race (Irondequoit Bay East) 1:00:20 [4] ***
spiked:18/19c weight:141lbs shoes: Salomon XA Comp

Got a late start after getting home from church and running off to the meet. It didn't seem particularly hot, but I was sweating profusely on the innumerable climbs in this park.

This is the first time I recall orienteering in this park and not losing touch with the map. I went counterclockwise in order to hit the points farther out first and get whatever I could on the way back. Controls I didn't get were: 15 (intentionally skipped), 2, 4, 21 (ran out of time), 6 (couldn't find it).

Chosen order: 1,

C • Relay Champs 7

Saturday Jul 14, 2007 #

Mountain Biking (Hi Tor) 3:00:00 [3]
shoes: North Face Trail Shoes

Weeds are a bit higher than usual. Perhaps I'll add the route in gmap-pedometer later. Found a great multi-hill loop that was a challenging workout.

Friday Jul 13, 2007 #

Walking 2:00:00 [2]

Mountain Biking (Crescent Trail) 1:10:00 [3]

The Crescent Trail is getting very overgrown in parts. Rode east from Lyndon on the canal loop. The return trail south of the powerline trail is absolutely pathetic. There's a lot of debris, undergrowth and detours that made riding nearly impossible. Halfway through, I headed back out to the powerline trail.

Thursday Jul 12, 2007 #

Hiking (Stony Brook) 1:30:00 [3]
weight:138lbs shoes: Brooks Adrenaline GTS 5

Hiking at the park

Wednesday Jul 11, 2007 #

Walking (3 hills loop) 1:30:00 [3] 4.0 mi (22:30 / mi)
shoes: Brooks Adrenaline GTS 5

Stopped briefly at the center park soccer game

Tuesday Jul 10, 2007 #

Cycling (bike to work) 1:11:00 [4] 20.0 mi (3:33 / mi)
shoes: North Face Trail Shoes

Low 70s and sunny. Took it easy coming in. Passed several hundred people going the other way on their Erie Canal bike tour. Most were sourpusses, with a few friendly people mixed in.

They need to learn about keeping to the right. I almost took out several people because they were lined up and stopped on the left side of the trail to avoid a few little pavement bumps by the Great Embankment Park. It was rather unexpected to see them there as I came around the corner.

C • Gold Level and Ski-O Bylaws 2

Cycling (Home from work (mtn bike)) 1:09:00 [4] 20.0 mi (3:27 / mi)
weight:138lbs shoes: North Face Trail Shoes

93 and sunny. No tail wind today.

Monday Jul 9, 2007 #

Walking (Neighborhood walk) 45:00 [3] 3.0 mi (15:00 / mi)
shoes: Brooks Adrenaline GTS 5

Sunday Jul 8, 2007 #

Note
(rest day)

I'm supposed to have blood work done tomorrow, a day after not exercising hard. Monday looks like the best day to bike to work, though.

Walking 30:00 [1]
shoes: Brooks Adrenaline GTS 5

Short walk at Perinton Park

Saturday Jul 7, 2007 #

Running (Canal Path Run) 1:03:27 [3] 8.0 mi (7:56 / mi)
shoes: Brooks Adrenaline GTS 6

60 and sunny. Felt sluggish, probably from the 40 miles on the mountain bike yesterday.
4: 33:19
8: 30:07

Running warm up/down 10:00 [3]
shoes: Brooks Adrenaline GTS 6

Cycling (Dryer Road Park) 1:15:00 [3] 4.0 mi (18:45 / mi)

Tested out the roof rack conversion for the new car with a short trip to Dryer Road. Lost the front wheel on the way home at 55 MPH, but saw it in the rear view mirror and found it intact on the side of the road.

Friday Jul 6, 2007 #

Cycling (bike to work) 1:09:00 [4] 20.0 mi (3:27 / mi)
shoes: North Face Trail Shoes

65 degrees & sunny. Yesterday's rain kept the dust to a minimum, although my bike is white with trail dust from commuting last week.

Passed a couple of roadies riding a Bianchi and a Felt just past Clover. Got a nice draft for 10 minutes when they decided to catch me just before U of R.

Cycling (home from work) 1:05:40 [4] 20.0 mi (3:17 / mi)
shoes: North Face Trail Shoes

Cycling (Ride to Center Park) 20:00 [3] 4.0 mi (5:00 / mi)

Rode to soccer tournament game and back

Thursday Jul 5, 2007 #

Golf (18 holes at Midvale) 3:30:00 [2]

4PM tee time. First time out this year, in fact first time the clubs were out of the bag. I didn't even get a chance to putt before the first hole!

The first few holes were bad. I couldn't get the ball more than 12 inches above the ground. Ended up with a 65 on the first 9. Got a par and had a 20 foot birdie opportunity (ended up a bogey) on the second nine, but had several very bad holes again. Ended up with 55 on the back 9.

Putting wasn't bad...sunk one 12-footer (very good for me!) and had several others that were close.

Wednesday Jul 4, 2007 #

Running race (Fairport Firecracker 5) 32:14 [4] 5.0 mi (6:27 / mi)
shoes: Brooks Adrenaline GTS 6

60 degrees and raining lightly
I should have arrived earlier and warmed up more. The first few miles were okay, then I started to lose a little ground to the group ahead of me that included a few people from the Tuesday track workouts. I just didn't have the drive to catch back up.

I went back and forth with a few guys in the last mile, and that helped keep the pace up.

1: 6:17
3: 12:59
4: 6:38
5: 6:17

C • vdot 2

Running warm up/down 45:00 [3] 1.5 mi (30:00 / mi)
shoes: Brooks Adrenaline GTS 6

Walking (Fairport parade) 45:00 [1] 2.0 mi (22:30 / mi)
shoes: Brooks Adrenaline GTS 5

Left the car in the park after the race and walked past Potter Park to join some friends for the parade.

Tuesday Jul 3, 2007 #

Walking (1 hill loop) 1:00:00 [2] 2.5 mi (24:00 / mi)

Monday Jul 2, 2007 #

Cycling (home to work) 1:17:00 [3] 20.0 mi (3:51 / mi)
shoes: North Face Trail Shoes

50 degrees at 6AM. 55-60 degrees and sunny for the ride in.

Took it easy today to preserve some strength for the 5 mile race on Wednesday.

C • Shower 3

Cycling (home from work) 1:10:00 [4] 20.0 mi (3:30 / mi)
shoes: North Face Trail Shoes

Walking (1 hill loop) 1:00:00 [3] 2.0 mi (30:00 / mi)

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