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Training Log Archive: mikeminium

In the 30 days ending Jun 30, 2011:

	activity	#	time	miles		km		+m
	orienteering	10	15:16:09	40.12		64.57		540	208c
	walking	9	9:12:18	12.0		19.31
	road running	8	4:06:50	26.8	(9:13)	43.13	(5:43)
	weights / strength	2	3:00:00
	trail running	2	1:25:46	8.08	(10:37)	13.0	(6:36)
	hashing	1	35:00	3.5	(10:00)	5.63	(6:13)
	swimming	1	20:00
	Total	20	33:56:03	90.5		145.65		540	208c
averages - weight:161.3lbs

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Thursday Jun 30, 2011 #

walking 3:00:00 [1]

mostly creek-walking. last "safe" day for green herons and I was hoping to spot a couple. No such luck. About dusk I heard a great horned owl and on a whim, decided to walk thru one more park in hopes of picking up another owl or two. I was only in the park a few minutes, and had just wound up a lengthy conversation explaining my presence to the local constablry, when I heard a real winner - Tyto Alba - Barn Owl - WOOT! A pair of them calling back and forth to each other. Fan-freaking-tastic, now I've got to do a "rare species documentation form". YES!

Wednesday Jun 29, 2011 #

road running 17:10 [3] 2.0 mi (8:35 / mi)
shoes: Sala Runner 3

Brookville Lake - Scenic Drive. with Jeremy. ran 1 mile (8:53), walked a mile, ran another (8:17).

walking 19:28 [1] 1.0 mi (19:28 / mi)
shoes: Sala Runner 3

the "middle" mile.

road running 24:06 [3] 2.6 mi (9:16 / mi)
shoes: Sala Runner 3

Hueston Woods. a couple hills. night. Eastern screech-owl.

Tuesday Jun 28, 2011 #

road running 18:47 [2] 1.96 mi (9:35 / mi)
shoes: Sala Runner 3

with Jeremy at Whitewater SP. Ran 1.4 in 13:08, then walked for a while, then did remaining mileage in a couple more short running segments.

walking 35:50 [1] 2.0 mi (17:55 / mi)
shoes: Sala Runner 3

Ohio Breeding Bird Atlas. Checking for owls and nighthawks. Arcanum and Lewisburg.

Monday Jun 27, 2011 #

road running 42:21 [4] 5.0 mi (8:28 / mi)
shoes: Sala Runner 3

"Scenic Trail" (paved) at Brookville Lake. Out & back from the south end. Miles: 9:01, 8:32, 8:36, 8:20, 7:52. A bit stiff starting out. Did about 10 minutes of stretching afterwards. beautiful sunset over the lake.

Sunday Jun 26, 2011 #

orienteering race 1:29:57 [4] *** 7.4 km (12:09 / km) +265m 10:19 / km
16c shoes: Jalas hi-top 2010

Keystone Capers - Day 2, Keystone SP, Pennsylvania

Keystone Park - Sunday - Red - Splits

Saturday Jun 25, 2011 #

Event: WPOC Keystone Capers A-event

orienteering race 1:34:57 [4] *** 7.9 km (12:01 / km) +275m 10:14 / km
15c shoes: Jalas hi-top 2010

Keystone Cpaers, Day One - Deer Lakes SP

Red - Deer Lake - Saturday - Splits

Friday Jun 24, 2011 #

walking 1:00:00 [1]

setting controls (with help from Matt & Joe Barrett) for 10 control score course in a very smal park ("The Grove" in West College Corner, IN). Then, intro orienteering program for around 60-70 kids, K thru 6th grade. Walked/ran the course with younger groups of kids and kept an eye on small groups of older kids. Bill, Laura, and Ben Langton also did quick runs around the course.

The controls were very simple, just a sheet of stickers hung at each point. On the bottom of the map was a row of large numbered spaces for the kids to collect their stickers. Most of them seemed to have a whole lot of fun, although many of the younger ones didn't quite catch on to the map.

Cleaned things up in a hurry, then got on the road to pick up Sam K and head for Keystone Capers...

orienteering 45:00 [2] ***
10c

Model course at Slag Road, Keystone SP, Pennsylvania.

Wednesday Jun 22, 2011 #

hashing 35:00 [3] 3.5 mi (10:00 / mi)

Dayton Hash. Quarter Barrell hared. Moderate rain started as soon as we did, and trail marks were quickly obliterated. After losing trail and running aimlessly (while getting completely drenched), most of us eventually returned to the cars. A few with the aid of cell phones and inside knowledge did manage to complete the trail.

C • Is it just me... 1

Tuesday Jun 21, 2011 #

Event: OCIN / FAST-O Armco Park

orienteering race 22:20 [4] *** 3.4 km (6:34 / km)
16c shoes: Sala Runner 3

"Short", the longest of the 3 sprints at Armco Park. Wrong shoes for the course and I took a spectacular fall going downhill on wet grass, but fortunately a very soft landing. That cost a few seconds, as did looking for a non-existant trail, and I lost 3 or 5 more seconds setting up a "runner's crossing road" sign that had fallen over.

orienteering race 17:28 [4] *** 2.7 mi (6:28 / mi)
14c shoes: Jalas hi-top 2010

"Shorter"

orienteering race 14:38 [4] *** 2.0 km (7:19 / km)
13c shoes: Jalas hi-top 2010

finished up with the "beginner" course.

OCIN Armco Park - Shorter - Splits

OCIN Armco Park - Short - Splits

Thursday Jun 16, 2011 #

trail running 32:52 [2] 3.08 mi (10:40 / mi)
weight:162lbs

trail run with Jeremy at MSRA. A slow, easy pace. Did the first 1.25 mile trail at a little below a 10 min / mile pace, but then the donut-fed trooper had to walk a bit, so I ended up doing a few short backtracks to stick with him. Going back on the service road, about half of it had not been mowed and we were running through knee high grass with a smattering of low poison ivy tossed in. To top it off, Jeremy found a tick crawling on him when we finished.

Afterward, we adjourned to Jeremy's new house where wife Stephanie prepared a delicious dinner of chicken, pasta, brussel sprouts, with fresh strawberries and kiwi. Yum.

While we waited for dinner, we chalked up our pool cues. We both could do better at billiards. I beat him 2 out of 3, but only won one fair and square as we each lost one by sinking an eight ball early.

miles: 9:54, 11:05, 11:06

walking 2:47:00 [1] 9.0 mi (18:33 / mi)
shoes: Starter Carson 4

Ohio Breeding Bird Atlas. Listening for nighthawks (none) and owls (added a great-horned near Hollandsburg). New Paris, Hollandsburg, and New Madison. About a mile in each town, then a long walk on rural moonlit country roads. Beautiful night. Other than possibly New Madison, I don't think any of these towns really have enough habitat for nighthawks. The only plave I have found nighthawks in the whole region are Oxford andf Eaton. I still have to get to Arcanum, Lewisburg, and West Alexandria, all of which are big enough to have some possibilites. maybe.

C • Forgot to mention. . . 3

Tuesday Jun 14, 2011 #

Event: OCIN FAST-O - Miami Middletown

orienteering race 40:24 [4] *** 3.2 km (12:37 / km)
20c weight:163lbs shoes: Jalas hi-top 2010

FAST-O "advanced" sprint at Miami University Middletown.

orienteering race 26:12 [4] *** 2.4 km (10:55 / km)
12c shoes: Jalas hi-top 2010

FAST-O "intermediate" sprint at Miami-Middletown

Advanced - Splits

Intermediate - Splits

Sunday Jun 12, 2011 #

Note

driving day. 601 miles. Kearney, MO to Oxford, OH.

Saturday Jun 11, 2011 #

Note

end of TJOC. long driving day from Bridgeport TX to Kearney, MO. Just under 600 miles.

Friday Jun 10, 2011 #

road running 29:03 [4] 3.11 mi (9:20 / mi)

morning run at Sid Richardson since I knew I would be busy helping out & would not get a chance to run in the O' Final or the Battle-O'. gravel road with some hills. miles at 10:08 (uphill), 9:20, 8:51.

swimming 20:00 [2]

easy swimming. We were in the water for over an hour, but not too strenuous. "Water play" would be a better description than "swimming".

orienteering 4:02 [2] **** 0.1 mi (40:19 / mi)

TJOC Maze-O. More time reading the map than running. A big challenge. How can you spend 4 minutes orienteering isnide a small classroom? A very entertaining experience.

Thursday Jun 9, 2011 #

orienteering 45:00 [3] *** 2.0 mi (22:30 / mi)
9c shoes: Jalas hi-top O' shoes

Ran the first loop (about a third) of teh TJOC motala style "Marathon-O". Feeling very tired and stepped on a big thorn near the end of the loop so decided to save what energy I had left for the Relay that afternoon.

orienteering race 36:36 [4] *** 2.7 mi (13:33 / mi)
7c shoes: Jalas hi-top 2010

Final leg (brown level course) of the TJOC Relay for Team RADIUM. as in RAfael, DIana, and miniUM. I thought it was a pretty cool acronym.

Wednesday Jun 8, 2011 #

road running 35:00 [2] 3.5 mi (10:00 / mi)

gravel road. Pacing kids at 10min/mile to get them to make their minimum 5 km times. Miles: 10:02, 10:00, 10:17. Just before finish, turned back to push a couple of the girls across to make their minimum.

orienteering race 15:43 [3] *** 1.4 km (11:14 / km)
5c shoes: Jalas hi-top O' shoes

TJOC morning "short series". race.

orienteering race 1:15:00 [3] *** 7.0 km (10:43 / km)
16c shoes: Jalas hi-top O' shoes

TJOC Team Score-O. I was tired and slow, but we divided the map nearly perfectly. My partner did a few less controls than I but I finished less than a minute before she did. A great team effort.

orienteering race 1:30:00 [3] *** 5.3 km (16:59 / km)
20c shoes: Jalas hi-top O' shoes

TJOC Prologue and Chase races.
definitely feeling tired and sore.

Tuesday Jun 7, 2011 #

orienteering race 13:29 [4] *** 1.3 km (10:22 / km)
5c shoes: Jalas hi-top O' shoes

morning TJOC "short series" race.

orienteering 31:30 [2] *** 1.9 km (16:35 / km)
shoes: Jalas hi-top O' shoes

TJOC - contour only map (actually included rock features too, but no manmade or vegetation features).

walking 20:00 [1]

miscellaneous stuff around TJOC. probably actually a lot more walking than this...

orienteering 45:45 [4] ***
25c

25 control score-style Memory-O course. There were maps at start and each control. Fun! I was 3rd finisher overall (to Joe & Matt Barrett)

Monday Jun 6, 2011 #

road running 23:57 [3] 2.9 mi (8:16 / mi)

TJOC 5 km run, gravel road. tried to give kids a pace to make it safely under 28 minutes, but distance ended up being a bit short and I ended up finishing a couple minutes faster than planned.

walking 20:00 [1]

10 min cool down after 5km run, plus misc. walking.

orienteering race 1:34:10 [4] *** 1.4 km (1:07:16 / km)
5c shoes: Icebugs

morning "short series" course.

orienteering 56:28 [4] *** 4.0 km (14:07 / km)
shoes: Jalas hi-top O' shoes

TJOC "Goat" course. It was short for a "Goat" and not a mass start, but you were allowed to skip any one control.

orienteering 47:30 [3] *** 3.9 km (12:11 / km)
shoes: Icebugs

TJOC "Corridor" orienteering course.

orienteering 10:00 [2] ***

back-tracking line-O course checking for stragglers.