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Training Log Archive: mikeminium

In the 30 days ending Nov 30, 2008:

	activity	#	time	miles		km		+m
	walking	9	12:50:00	25.0		40.23			60c
	orienteering	5	4:19:43	4.67		7.52		140	44c
	mapping - field checking	2	4:00:00
	bicycling - road	1	2:29:24
	miscellaneous	3	1:50:00
	trail running	2	1:06:23	6.5	(10:13)	10.46	(6:21)
	road running	1	49:53	6.21	(8:02)	10.0	(4:59)
	Total	17	27:25:23	42.39		68.21		140	104c
averages - weight:160.4lbs

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Saturday Nov 29, 2008 #

Event: OCIN TROL Practice 5 - Miami Univ Natural Areas

walking 2:00:00 [1] * 6.0 mi (20:00 / mi)
weight:162lbs shoes: Sala Runner 3

setting out water and a couple final controls for Miami Univ Natural Areas event, then picking up controls afterwards. Some light jogging, but mostly walking. Legs still feeling pretty sore from 10 km run on Thursday.

Friday Nov 28, 2008 #

walking 2:00:00 [1] * 6.0 mi (20:00 / mi)
weight:161lbs shoes: Sala Runner 3

Course setting at Miami Univ Natural Areas

Thursday Nov 27, 2008 #

Event: Cincinnati 99th annual Thanksgiving Day Race - 10 km

road running race 49:53 [4] 10.0 km (4:59 / km)
weight:160lbs shoes: Sala Runner 3

Cincinnati 99th annual Thanksgiving Day 10 km race. Over 12,000 participants.

Lack of training the past few weeks (and a week off due to a mild cold) contributed to my slowest performance since 2005.

49:53 total
7:44, 7:31, 8:05, 8:16, 8:35, 8:07, 1:35

faster than 2005, slower than 2006 and 2007.

1669 / 11520 finishers
1346 / 5504 male finishers
157 / 665 M 45-49

Tuesday Nov 25, 2008 #

mapping - field checking 1:00:00 [1] **
weight:163lbs

Miami Univ. Natural Areas - checking control sites for Saturday's event. Placed some control stands and made a few minor map corrections.

walking 1:00:00 [3] *

Miami Natural Areas. planning for Nov 29 event.

Sunday Nov 23, 2008 #

mapping - field checking 3:00:00 [1] **
weight:160lbs

course planning for Nov 29 event at Miami Univ. Natural Areas. Some minor updating to the map. Map could probably really use a thorough re-mapping. Not to mention some serious honeysuckle erradication. Parts are very nice and runnable, but in others the honeysuckle is so thick that I don't want to send courses into those areas.

Saturday Nov 22, 2008 #

Event: OCIN TROL Practice 4 - England-Idlewild Park, KY - New Map!

orienteering race 39:43 [3] *** 4.3 km (9:14 / km) +140m 7:57 / km
14c weight:163lbs shoes: Brooks Accel

Ran the green course at England-Idlewild.

walking 1:00:00 [1] * 2.0 mi (30:00 / mi)
shoes: Brooks Accel

shadowing junior orienteers, picking up controls at England-Idlewild.

Friday Nov 21, 2008 #

orienteering 1:20:00 [1] **
shoes: Sala Runner 3

Control setting at England-Idlewild. Jogged a little, but mostly walking. Finished with daylight almost completely gone.

Thursday Nov 20, 2008 #

orienteering 1:00:00 [1] **
weight:161lbs (sick) shoes: Sala Runner 3

Course planning at England-Idlewild.

Very low-grade cold with light congestion now seems pretty well gone. Never needed to use de-congestant. One night (Monday, I think, +/- a day) was a little difficult to get to sleep, but otherwise, this was an extremely minor event. I kept to light activity with lots of rest, fluids, O' juice & a daily multi-vitamin. Probably will run a course Saturday.

walking 1:30:00 [1] *

course planning at England-Idlewild Park, Burlington, KY

Monday Nov 17, 2008 #

Note
(sick)

UCMS orienteering club meeting. Spent an hour on basic instruction.

Very low grade cold.

Saturday Nov 15, 2008 #

Event: MVOC Jr Champs and Turkey Hunt (new map)

orienteering 20:00 [2] **
weight:159lbs (sick) shoes: Brooks Accel

Bill Yeck Park, Centerville (MVOC). Tracking kids on yellow & white course & assisting first-timers. Mild sore throat started overnight. Taking iot very easy in hopes of fending of a cold.

Friday Nov 14, 2008 #

miscellaneous 20:00 [1]
weight:161lbs

misc. yard & garden work.

Sunday Nov 9, 2008 #

Event: OCIN Camp Craig BSA (Friedlander)

trail running 20:00 [2] * 1.5 mi (13:20 / mi)
weight:160lbs shoes: Sala Runner 3

setting out final SI units, picking up controls at Camp Craig/ Friedlander. Chilly day, but a big event with well over 100 participants.

Saturday Nov 8, 2008 #

walking 1:20:00 [3] * 4.0 mi (20:00 / mi)
30c weight:159lbs shoes: Sala Runner 3

putting out SI units for Camp Craig / Friedlander. light jogged some of it.

didn't make it to Buckeye Billy Goat.

Friday Nov 7, 2008 #

walking 2:30:00 [1] * 5.0 mi (30:00 / mi)
30c weight:159lbs shoes: Sala Runner 3

Course setting at Camp Friedlander. A little very light jogging, but mostly walking.

Thursday Nov 6, 2008 #

miscellaneous 30:00 [1]
weight:159lbs

yard and garden work... digging and lifting. actually sepnt about an hour and a half total.

C • sleepy 1

C • sleepy 2

orienteering 1:00:00 [1] ** 2.0 mi (30:00 / mi)
30c shoes: O T Blaze III

course planning and setting at Camp Craig / Friedlander. Everything needed to be checked and I made a few updates to the map. I spent about 3.5 - 4 hours at Friedlander, but low intensity, so I'm only counting an hour of orienteering and an hour of walking.

walking 1:00:00 [1] * 2.0 mi (30:00 / mi)
shoes: O T Blaze III

Camp Craig / Friedlander

Tuesday Nov 4, 2008 #

trail running 46:23 [3] 5.0 mi (9:17 / mi)
weight:161lbs shoes: Brooks Accel

2 circuits of Pine and East loops at Miami University Natural Areas.

Monday Nov 3, 2008 #

miscellaneous 1:00:00 [2]
weight:160lbs

Misc. yard and garden work... digging, setting brick, transplanting a tree, digging out honeysuckle, fall garden cleanup.

Saturday Nov 1, 2008 #

Event: OCIN Indian Creek foot and bike O'

Event: OCIN Indian Creek Bike Score orienteering

walking 30:00 [1] *
weight:158lbs shoes: Sala Runner 3

course setting at Indian Creek.

bicycling - road race 2:29:24 [3] *

Indian Creek bike score O. reached 14 of 15 controls. Figured #1 would have taken about an extra 12 minutes and decided it wasn't worth it. My legs really felt the last 2 hills.

Splits (recorded leaving the control, after mounting bike and in most cases after getting back onto pavement). A couple controls could be reached from the bike, but most required at least dismounting.
13 - 2:23
11 - 11:12
12 - 4:43
14 - 7:50
15 - 17:28
4 - 16:34
3 - 11:49
2 - 10:31
6 - 10:47
7 - 8:05
10 - 11:23 (wasted about 2 minutes in gravel drive at Bunker Hill Haven, before realizing that there was a separate paved drive that goes down into the park).
9 - 18:43
8 - 6:02
5 - 7:36 (lost at least a minute - rode right past the control without seeing it, got back to the road deciding that Jon had picked it up already , then looked back and caught just a glimpse of orange between the garbage cans... I had been literally within 2 meters of it, and made sure I could see all the way around the big tree, thinking it would probably be hung on that, but the cans obscurred my being able to see it hung low on the sign post directly behind them... description was just "center of cemetery" - probably could have added "sign post")
Finish - 4:17

Beautiful weather, sunny and upper 60's with generally light winds. Controls were in several small cemeteries and several Metroparks.

C • bummer 3

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