Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: mikeminium

In the 30 days ending Apr 30, 2014:

	activity	#	time	miles		km		+m
	orienteering	14	20:35:20	7.16		11.53		360	246c
	mapping - field checking	3	9:25:00	2.0		3.22			55c
	weights / strength	8	7:20:00	0.65		1.05			10c
	miscellaneous	2	4:00:00
	road running	3	1:26:04	9.16	(9:24)	14.74	(5:50)
	walking	3	58:00	2.0		3.22
	bicycling - stationary	2	55:00	16.0	(3:26)	25.75	(2:08)
	trail running	1	53:47	5.0	(10:45)	8.05	(6:41)
	Total	27	45:33:11	41.97		67.55		360	311c
averages - sleep:4.4 weight:161.4lbs

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Wednesday Apr 30, 2014 #

road running 18:40 [3] 2.0 mi (9:20 / mi)
shoes: Starter Strike

Camino del Sol
Miles: 9:36, 9:04

walking 18:00 [1]

9 holes golf at Rio Rico.

bicycling - stationary 25:00 [3] 6.8 mi (3:41 / mi)

weights / strength 20:00 [3]

2 sets of 15 reps, various equip, upper body only.

weights / strength (rowing machine) 5:00 [4] 1.05 km (4:46 / km)

Tuesday Apr 29, 2014 #

walking 20:00 [1] 1.0 mi (20:00 / mi)

Airports. IND, DEN, TUS

bicycling - stationary 30:00 [3] 9.2 mi (3:16 / mi)

weights / strength 25:00 [3]

3 sets of 15 reps, various equipment.

road running 39:44 [3] 4.05 mi (9:49 / mi)
shoes: Starter Strike

Camino del Sol
Miles 9:40, 9:39, 9:58, 10:07

Monday Apr 28, 2014 #

walking 20:00 [1] 1.0 mi (20:00 / mi)
weight:160lbs

Liberty. UC O club. Had the kids work on mapping Liberty for urban street O.

Present: Sam Brennan Nathan Alex Jamie.

We started at the school and met in an hour at Pizza King.

C • Base map 4

Sunday Apr 27, 2014 #

mapping - field checking 2:00:00 [1] ***
weight:162lbs

Updating and expanding the C.O.Harrison map.

C • C.O.Harrison 2

miscellaneous 2:00:00 [2]

Yard and garden. Digging, planting, etc.

Saturday Apr 26, 2014 #

Event: 2014 US Relay Champs and Intercollegiate Champs

orienteering race 1:40:20 [4] *** 6.7 km (14:59 / km) +360m 11:48 / km
19c weight:162lbs shoes: Icebug Spirit OLX

Camp Ransburg

Thursday Apr 24, 2014 #

miscellaneous 2:00:00 [2]
weight:162lbs

Yard and garden. Digging and weeding, assisted by Sam and Brennan

Wednesday Apr 23, 2014 #

trail running 53:47 [3] 5.0 mi (10:45 / mi)
weight:162lbs shoes: Innovate X talon

Miami Natural Areas. As I was leaving, met Warren Mandrell who was just finishing a 3 mile run.

Monday Apr 21, 2014 #

orienteering 20:00 [2] **
3c weight:159lbs

Union County O Club. Boys picked up 7 controls at Gov Bebb. I had Alex, Jamie and Nathan run all 7 in a counter clockwise loop while Brennan and Sam went clockwise. I went straight to the middle control, taking a few pics. Each group of kids had to pick up their 5, 6 and 7 controls while I got the #4 middle one after both groups had passed. That way all of the kids got to visit all 7 controls, and all controls got picked up.

Stopped 3 times on the way home to expel ticks onto the pavement and smash them. Found one more while having pizza at Indian Creek Pizza. Fortunately none were yet attached. This in spite of almost everybody using at least some tick spray before starting.

C • I gave up on sprays 4

Sunday Apr 20, 2014 #

orienteering 1:00:00 [1] **
3c weight:162lbs

Picked up 3 control units from Saturday. Then did a check of the parts of Gov Bebb west of the creek & boundary walk.

Saturday Apr 19, 2014 #

orienteering 30:00 [2] *
12c weight:160lbs

Setting up controls at Gov Bebb.

weights / strength 1:00:00 [2]

Misc. yard and garden. Lopping off some dead vegetation, dug and planted one segment of garden. Got in some radishes, lettuce, beets and carrots.

Friday Apr 18, 2014 #

orienteering 2:00:00 [2] **
36c weight:162lbs

Setting controls at Governor Bebb.

road running 27:40 [3] 5.0 km (5:32 / km)
shoes: Starter Strike

College Corner 5 km, two loops starting at The Junction. TJOC qualifier run with Luke, Nathan, Alex, Jamie, and Susan Bantz. Luke of course took an early lead and stayed well out in front. Nathan also did well, probably finishing around 25 minutes. Alex ran with me and Jamie, but stopped after one loop due to injuring his foot the night before, but he had previously run a TJOC qualifying time in the actual CC5k race a week ago. Jamie probably went out faster than he should have and had to walk a couple short stretches, but kept ahead of the clock and finished with me at 27:40. (miles 8:44, 9:02, 9:18)

C • TJOC 8

Thursday Apr 17, 2014 #

orienteering 1:30:00 [1] **
25c weight:162lbs

Setting controls at Rentschler.

Tuesday Apr 15, 2014 #

orienteering 3:00:00 [1] **
32c weight:162lbs

Checking controls at Governor Bebb, a few minor map updates.

Monday Apr 14, 2014 #

Note

Union County O' Club. Kind of a drizzly afternoon. Kids did the middle sprint at UCMS
18:52 Alex
20:03 Nathan
22:17 Jamie
23:46 Sam

C • UCMS practice 4

Sunday Apr 13, 2014 #

orienteering 1:00:00 [2] ***
12c weight:162lbs

Setting last few controls at Sebald

Saturday Apr 12, 2014 #

Event: West Point A-meet

orienteering 2:00:00 [1] **
12c

Setting controls at Sebald

Friday Apr 11, 2014 #

mapping - field checking 1:10:00 [2] *** 2.0 mi (35:00 / mi)
25c weight:162lbs shoes: Icebug Spirit OLX

Rentschler. Checking controls for Easter egg orienteering. A few very minor map notes.

mapping - field checking 1:15:00 [2] **
10c

Sebald. Put out a few control stands and added 3 or 4 small map updates.

Thursday Apr 10, 2014 #

mapping - field checking 5:00:00 [1] ***
20c weight:163lbs

planning courses at Sebald Park. Map hasn't been updated since 2010. Many new horse trails and a few other changes.

C • new horse trails = good 2

Monday Apr 7, 2014 #

Note
slept:10.0 weight:161lbs

UCMS/HS O' club meeting.
Present: Sam, Alex, Jamie, Nathan, Brooklynne
indoor meeting and pizza

C • And... 1

Sunday Apr 6, 2014 #

weights / strength 1:00:00 [3]
slept:3.0 weight:160lbs

loading and unloading control stands, water cases, bags of trash, coolers, signs and other event equipment.

8 AM

orienteering 45:00 [3] **
9c

placing SI control units in the final 9 controls for Sunday long courses.

Saturday Apr 5, 2014 #

weights / strength 1:00:00 [3]
slept:3.0 weight:161lbs

Loading and unloading water cases, canopies, setting up the start, etc.

3 PM

orienteering 2:30:00 [3] *** 3.0 mi (50:00 / mi)
32c shoes: Innovate X talon

Mounds SRA - putting out 12 control stands and another 20 SI control units for the Sunday event.

11 PM

orienteering 20:00 [1] *
6c

Putting out another 6 SI units

Friday Apr 4, 2014 #

Event: OCIN Flying Pig XVIII / US Interscholastic Champs

weights / strength 1:00:00 [3]
slept:1.5 weight:161lbs

loading and unloading canopies, water cases, etc; setup and tear down of event equipment.

7 PM

orienteering 1:00:00 [4] ***
20c weight:162lbs

Control pickup at Bear Creek. The Medical and SAR guys from College Corner Fire Dept sped me around on their ATV; I'd jump off and run down into the ravines to grab controls and throw them onto the ATV. It was pretty crazy trying to read the map and navigate while moving twice as fast as I could run, getting whacked in the face by branches, all in the gathering gloom of near-darkness.

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