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Training Log Archive: mikeminium

In the 30 days ending Nov 30, 2009:

	activity	#	time	miles		km		+m
	weights / strength	12	20:10:00
	orienteering	6	10:38:10	27.67	(23:04)	44.54	(14:20)	1235	97c
	walking	10	7:09:20	18.15		29.21
	mapping - field checking	4	6:00:00	10.0		16.09
	road running	3	2:14:11	15.35	(8:45)	24.7	(5:26)
	hashing	1	1:22:30	5.59	(14:45)	9.0	(9:10)
	trail running	3	1:17:00	6.0	(12:50)	9.66	(7:58)		12c
	miscellaneous	1	18:00
	Total	24	49:09:11	82.76		133.2		1235	109c
averages - weight:159.6lbs

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Monday Nov 30, 2009 #

walking 7:00 [1] 0.4 mi (17:30 / mi)
weight:160lbs

Saturday Nov 28, 2009 #

Event: SLOC 3 hr Turkey O'

orienteering race 2:56:57 [3] *** 14.0 km (12:38 / km) +700m 10:07 / km
23c weight:159lbs shoes: Jalas hi-top O' shoes

Babler State Park, Eureka Missouri - 3 hour score course in steep terrain. Got 23 of 33 controls for 590 points (790 possible) and 5th place from a competitive field. Great fun, gorgeous day, sunny with temperatures rising to near 20 C. RickA did a nice job setting this event. Eric Buckley was the only one who got all of them, with 50 seconds to spare. David Frei was a close second with 750.

770 mile driving day, though. Oxford OH - Eureka, MO & return.

Splits
I was distracted at the start explaining IOF description sheet symbols to somebody & hit my watch, but when I got to control 1, realized it had not started. I hate starting a score-O not knowing EXACTLY how much time I have left, so I had to estimate. I was pretty sure that we did not start more than a few seconds before or after clock time on my watch, though, so I felt pretty sure I could plan safely to get back on time.
5 ~3:00
26 6:23
20 6:11
19 6:51
27 10:28
33 6:08
30 8:42
29 8:54
8 -- (4 of us hit the control and all tried to punch at once, incl. Charlie Shahbazian and Tom Svobodny)
34 11:12
17 -- (distracted again by Charlie & Tom)
18 14:54
6 5:33
15 6:45
7 5:20
28 8:14
16 6:01
25 6:39
24 11:46
13 5:16
tripped while running downhill, did a "Superman" flight, and my right calf severely cramped. Lay there for probably 2 minutes before I could get the leg working again. But once I got going, I was able to move ok. A little slow for a few minutes, but didn't prove to be a significant impediment (although it definitely cost me any chance to get 14 and 4 for 30 more points on the way in to the finish).
32 9:29
12 11:18
22 8:28
really wanted to go for 14 (20 points) or 4 (10) but didn't think I could make it for sure. I probably could have made it in and out of 4 in the 3 minutes I had to spare, but 14 would probably have cost me 4 or 5 minutes... a real toss-up choice between going for 20 more points, and risking the 10 point per minute penalty.
finish 9:23

Friday Nov 27, 2009 #

weights / strength (yard and garden) 10:00 [2]
weight:158lbs

Took it pretty easy today, a bit stiff after yesterday's race but not bad. Tempted to run a little, but wanted to save everything for tomorrow's 3 hour score-O.

Thursday Nov 26, 2009 #

Event: 100th Annual Thanksgiving Day 10 km Race

road running race 48:50 [4] 10.0 km (4:53 / km)
weight:159lbs shoes: Starter Carson 2

Cincinnati's 100th annual Thanksgiving Day Race.
1687 / 15320 overall
1363 / 7249 male
149 / 868 M45-49
splits: 7:39, 7:25*, 8:00*, 8:09, 8:13, 7:49, 1:35
miles 2 and 3 estimated (missed the 2 mile split). Mile 2 is mostly downhill and fast based on previous years. Mile 1 works gradually uphill thru downtown Cincinnati. Otherwise, the bridges are the only significant hills. Mile 3 has the first Ohio River bridge, Mile 4 has the Licking River bridge, Mile 5 has the second Ohio River bridge.

Wednesday Nov 25, 2009 #

weights / strength (yard & garden) 30:00 [2]
weight:158lbs

Tuesday Nov 24, 2009 #

mapping - field checking 4:00:00 [1] *** 8.0 mi (30:00 / mi)
weight:159lbs shoes: A W Journey

Updating map and checking control sites at Mitchell Memorial Forest. About 2 hours walking to add 4 miles of mountain bike trail to the map, then another 2+ hours checking control sites and making minor updates.

Monday Nov 23, 2009 #

weights / strength (yard and garden) 1:00:00 [3]

more of the same. just about done for the season.

Sunday Nov 22, 2009 #

weights / strength (yard and garden) 4:00:00 [3]
weight:159lbs

between 8 & 9 hours of digging, moving wet sod, dirt and rocks.

road running 21:00 [3] 3.3 km (6:22 / km)
shoes: Starter Carson 2

night run - early evening and too many cars on the main road.

Saturday Nov 21, 2009 #

Event: OCIN Miami Univ TROL #2

walking 1:00:00 [1] 2.0 mi (30:00 / mi)
shoes: A W Journey 2

setting controls for OCIN event. Miami Univ. East Quad.

Friday Nov 20, 2009 #

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

Setting controls for O' program, checking on program participants, adjusting some contgrols for Saturday event.

trail running 22:00 [3] 2.0 mi (11:00 / mi)
shoes: A W Journey

checking on orienteering program participants. mix of open campus area, trails and terrain.

Wednesday Nov 18, 2009 #

mapping - field checking 45:00 [1] ** 2.0 mi (22:30 / mi)
weight:161lbs shoes: Starter Carson

checking control sites and updating map - Miami University - East Quad.

Monday Nov 16, 2009 #

road running 1:04:21 [4] 11.4 km (5:39 / km)
weight:160lbs shoes: Starter Carson 2

Night run, pleasantly quiet. only passed by 2 cars.

trail running 15:00 [3] * 1.5 mi (10:00 / mi)
shoes: Starter Carson

shadowing kids @ Hueston Woods campground permanent course.

walking 15:00 [1] * 0.75 mi (20:00 / mi)
shoes: Starter Carson

shadowing @ Hueston Woods Campground permanent course.

Sunday Nov 15, 2009 #

weights / strength (yard and garden) 4:00:00 [2]

moving more dirt & sod. actually spent around 7 hours, although some of that was pretty light work. Arms, back and shoulders are a bit sore, but need to get some good running in too.

Saturday Nov 14, 2009 #

trail running 40:00 [2] * 2.5 mi (16:00 / mi)
12c weight:159lbs shoes: Starter Carson

MVOC meet at Bill Yeck Park. shadowed a junior on 2.5 km yellow course. Mix of running and walking.

orienteering race 52:57 [4] *** 4.9 km (10:48 / km) +85m 9:57 / km
16c shoes: Jalas hi-top O' shoes

Green course at Bill Yeck Park. Lots of honeysuckle. Run trail when you can, fight thru thickets when you can't.

Green - Splits

Friday Nov 13, 2009 #

weights / strength (yard & garden) 1:00:00 [3]
weight:159lbs

mapping - field checking 15:00 [1] **

took a look at new building on Miami Univ map & mapped, building, new sidewalks, changes to trees & plantings.

Thursday Nov 12, 2009 #

miscellaneous (golf) 18:00 [1]

9 holes, Hillview.

weights / strength (yard and garden) 1:00:00 [3]
weight:160lbs

walking 10:00 [1] 0.5 mi (20:00 / mi)

Tuesday Nov 10, 2009 #

weights / strength (yard & garden) 4:00:00 [2]
weight:160lbs

a little over 4 hours of digging & moving sod & mud.

Monday Nov 9, 2009 #

orienteering 1:27:01 [1] * 3.0 km (29:00 / km)
10c weight:160lbs shoes: Starter Carson

Huetson Woods Lodge Area Permanent Course, controls 1-10 (with kids. they led, with a little help from me, but slow walking pace for 90%+)

walking 1:14:40 [1] 4.0 mi (18:40 / mi)
shoes: Starter Carson

night, mostly roads.

Sunday Nov 8, 2009 #

weights / strength (yard and garden) 40:00 [3]
weight:160lbs

moving several more wheelbarrow loads of dirt.

walking 20:00 [1] 1.0 mi (20:00 / mi)
shoes: Jalas hi-top O' shoes

hashing 1:22:30 [3] * 9.0 km (9:10 / km)
shoes: Jalas hi-top O' shoes

co-haring SWOT hash at Germantown Metropark. All trail and woods. The route crossed one paved road and two small parking lots. Distance is roughly the route I set.

Saturday Nov 7, 2009 #

Event: ICO - Story Orienteering Meet

orienteering race 1:47:11 [4] *** 7.8 km (13:44 / km) +450m 10:40 / km
11c weight:161lbs shoes: Jalas hi-top O' shoes

ICO meet at Story, Indiana. very hilly. greenbriar in places.

weights / strength (yard & garden) 20:00 [3]

moved a few more wheelbarrow loads of mud. probably longer time.

Red - Splits

Thursday Nov 5, 2009 #

weights / strength (yard and garden) 1:30:00 [3]
weight:160lbs

moved a lot more mud & sod.

walking 1:17:40 [2] 4.5 mi (17:16 / mi)
shoes: A W Journey 2

brisk night walking. mostly road. beautiful waning gibbous moon gave lots of light.

Wednesday Nov 4, 2009 #

weights / strength (yard and garden work) 2:00:00 [3]
weight:161lbs

digging, moving several wheelbarrow loads of dirt, also a few cement blocks and muscling a couple large rocks that I estimate at around 70 or 80 kilos each.

Tuesday Nov 3, 2009 #

Note

driving: Cranbrook, BC to Spokane, WA (4 hours), flying GEG-LAS-IND, driving IND to home (another 2 hours). Long day.

Monday Nov 2, 2009 #

orienteering 1:11:05 [3] **** 4.9 km (14:30 / km)
17c shoes: Jalas hi-top O' shoes

test running a course at Double Duck Flats, NAOC 2010 Middle. Time also included verifying a couple nearby control sites.

orienteering 22:59 [5] *** 3.5 km (6:34 / km)
20c shoes: Jalas hi-top O' shoes

test running a sprint course at College of the Rockies, time includes re-running a couple legs, so doing those was kind-of like an interval work-out.

walking 45:00 [1] ** 2.0 mi (22:30 / mi)
shoes: Jalas hi-top O' shoes

walking to start, from finish, back to selected controls for re-running, etc. Double Duck Flats and College of the Rockies, Cranbrook, BC.

Sunday Nov 1, 2009 #

orienteering 2:00:00 [1] *** 4.0 mi (30:00 / mi)
shoes: Jalas hi-top O' shoes

checking control sites for NAOC 2010 long on Double Duck Flats and NAOC 2010 Sprints at College of the Rockies, Cranbrook, BC

mapping - field checking 1:00:00 [1] ***
shoes: Jalas hi-top O' shoes

College of the Rockies and Double Duck Flats.

walking 1:00:00 [1] *
shoes: Jalas hi-top O' shoes

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