Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: mikeminium

In the 30 days ending Jun 30, 2010:

activity

time

miles

orienteering

5:19:25

21.26

(15:01)

34.22

(9:20)

115

96c

road running

2:50:35

18.43

(9:15)

29.67

(5:45)

trail running

2:25:38

14.3

(10:11)

23.01

(6:20)

walking

2:23:18

4.0

6.44

mapping - field checking

45:00

trail building / maintenance

20:00

bicycling - road

16:00

4.0

(4:00)

6.44

(2:29)

weights / strength

10:00

Total

14:29:56

62.0

99.77

115

96c

averages - weight:157.1lbs

1:50

0:00

» now

Tuesday Jun 29, 2010 #

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

Amsterdam

Monday Jun 28, 2010 #

orienteering race 36:00 [4] *** 1.7 km (21:11 / km)
shoes: Jalas hi-top O' shoes

US Sprint Championships. This had to be my worst sprint race ever. 17 minutes on one lousy control!

more details later.

C • Not fun 2

Green Sprint - Splits

Sunday Jun 27, 2010 #

orienteering 1:41:00 [3] *** 7.1 km (14:14 / km)
shoes: Jalas hi-top O' shoes

US Long Championships - Fishtrap Lake near Sprague, WA. Lots of ankle-busting rocks.

Green Y Long - Splits

Saturday Jun 26, 2010 #

Event: US Sprint/Middle/Long Championships

orienteering 46:00 [4] *** 4.7 km (9:47 / km)
20c shoes: Jalas hi-top O' shoes

Fun and fast sandhills terrain. U.S. Middle Distance Championships at Moses Lake, WA. finished in 4th place.

Green Y Middle - Splits

Monday Jun 21, 2010 #

road running 9:39 [3] 1.0 mi (9:39 / mi)
weight:155lbs shoes: Tiger paws

night run, beautiful nearly full moon.

Saturday Jun 19, 2010 #

orienteering race 1:11:14 [4] *** 10.0 km (7:07 / km)
23c weight:157lbs shoes: Jalas hi-top O' shoes

Taylorsville Metropark. 2nd place men's masters. should have won (overall), but unintentionally skipped a control in the 24 control score-style course. Getting it would have added a maximum of 2 minutes which would have put me in first still by more than a minute. Stupid. Mostly trail and road run.

Friday Jun 18, 2010 #

trail running 34:00 [3] 3.0 mi (11:20 / mi)
weight:157lbs shoes: Sala Runner 3

Brookville Lake / Mounds SRA with Jeremy Franklin. Plus about 5 minutes of walking.

Thursday Jun 17, 2010 #

walking 45:00 [1]
weight:159lbs

setting controls at Miami University. A little light jogging.

walking 20:00 [2]

walking and trail running mix, assisting students with "Play in the Park" summer day-camp program. We had 40+ kids grades K thru 6. 5th and 6th graders did the course in grousp of 3 or 4, younger kids in larger groups witha teenage counselor / leader.

orienteering 15:42 [4] ** 2.0 mi (7:51 / mi)
17c

circuit of all controls to turn them on before FAST-O started. Ran a little less than 100% because I knew I wanted to do a sprint course at maximum later.

orienteering race 16:36 [5] ** 2.7 km (6:09 / km)
12c shoes: Sala Runner 3

Sprint Course 2. A couple 3-5 second bobbles but no major mistakes.

Tuesday Jun 15, 2010 #

road running 16:23 [2] 2.4 km (6:50 / km)

60% blacktop & 40% grass. wet conditions.

mapping - field checking 45:00 [1]

updating Miami East Quad sprint map.

Monday Jun 14, 2010 #

road running 36:09 [3] 4.0 mi (9:02 / mi)
weight:156lbs shoes: Starter Carson 3

Joyce Park bike path. Started out with CC4ME, Adam, and Orunner. Ended up finishing 4 miles with ORunner while the other two cut off a little sooner. I felt old, fat and slow.
9:03, 8:53, 9:06, 9:05.

Friday Jun 11, 2010 #

road running 12:00 [2] 2.0 km (6:00 / km)
weight:157lbs shoes: Tiger paws

60% blacktop & 40% grass.

Thursday Jun 10, 2010 #

road running 42:49 [3] 4.7 mi (9:07 / mi)
weight:158lbs shoes: Starter Carson 2

auto repair shop to home. Longer but lighter-traffic route thru Oxford Comm. Park.

bicycling - road 16:00 [2] 4.0 mi (4:00 / mi)

return to auto repair shop. direct route.

trail running 51:24 [3] 5.0 mi (10:17 / mi)
shoes: A W Journey 2

Miami Natural Areas. 2 circuits of Bachelor and Pine Loops. A little slow. Trail a bit muddy and overgrown in places. Used the stepping stones and swinging bridge on both crossings, so that adds a little to each loop. I'd guess the stepping stones add 20 or so seconds to a splashy crossing and the bridge probably adds 5 to 10.

Wednesday Jun 9, 2010 #

weights / strength 10:00 [3]

Finished digging out a monster honeysuckle stump & wrestling it to the burn pile. Tyler & I had started on this one a few days ago but an incoming thunderstorm had kept us from completing the task.

C • Monster... 9

Monday Jun 7, 2010 #

walking 18:00 [1] 0.5 mi (35:59 / mi)
weight:157lbs

9 holes golf - Hillview

road running 53:35 [3] 6.0 mi (8:56 / mi)
shoes: Starter Carson 3

6 miles, Joyce Park bike path (flat) with Orunner.

8:50, 8:34, 8:57, 9:08, 9:15, 8:49

Sunday Jun 6, 2010 #

Event: COO - Hidden Hollow Camp

Event: US Team Official 5K time trial (the first of two trials in 2010)

walking 18 [1] 0.5 mi (36 / mi)
weight:157lbs

18 holes golf - Beechwood

Thursday Jun 3, 2010 #

Event: OCIN FAST-O #2 - Camp Friedlander

orienteering race 14:50 [5] *** 2.3 km (6:27 / km) +45m 5:52 / km
12c weight:158lbs shoes: Jalas hi-top O' shoes

Sprint Course number 1 at Camp Friedlander.

orienteering race 18:03 [5] *** 2.5 km (7:13 / km) +70m 6:20 / km
12c shoes: Jalas hi-top O' shoes

Sprint #2 at Camp Friedlander. More climb and more woods tahn Sprint #1.

Course 1 - Splits

Course 2 - Splits

Wednesday Jun 2, 2010 #

trail building / maintenance 20:00 [3]
weight:157lbs

honeysuckle erradication. Digging out stumps with pulaski and shovel. Definitely a workout!

Tuesday Jun 1, 2010 #

trail running 1:00:14 [3] 6.3 mi (9:34 / mi)
max:178 weight:157lbs shoes: Starter Carson 2

Miami University Natural Areas. 2 times around Pine and East loops, then another circuit of Pine with just a little extra. I haven't run at MUNA for several months because of the embargo preceeding the ARDF Champs and it was nice to get back out there.

The trails were a bit more over-hung with honeysuckle and low branches than usual. One short segment showed a little evidence of recent trimming, but just baby-trimming of the corridor. They probably have some new student workers who need to learn that overgrowing branches, especially invasives like honeysuckle and autumn olive need to be drasdtically cut, way back from the trail, so that the trail will stay clear for a season of rapid growth. Just trimming the new growth that actually hangs in the trail lasts about as long as mowing a lawn. They also need to learn the principle of clearing a full arm length extended overhead. This time of year, as branches get heavier with leaf, they rapidly droop into the trail creating annoying face-high obstacles. Especially when that is the thorny bleeping autumn olive. I'll have to ask Jim if his budget has been cut or if he just has new student workers who need some training.

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