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Training Log Archive: mikeminium

In the 31 days ending Mar 31, 2007:

	activity	#	time	miles		km		+m
	walking	11	17:50:00	10.1		16.25
	orienteering	12	11:19:16	30.57		49.2		660	102c
	weights / strength	4	4:50:00
	mapping - field checking	2	3:30:00	7.0	(30:00)	11.27	(18:38)
	trail building / maintenance	1	1:30:00
	trail running	4	1:30:00	2.9		4.67
	bicycling - road	1	43:00	9.33	(4:37)	15.02	(2:52)
	bicycling - stationary	2	31:30
	road running	1	5:00	0.55	(9:06)	0.88	(5:39)
	Total	23	41:48:46	60.45		97.29		660	102c
averages - weight:158.6lbs

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Saturday Mar 31, 2007 #

orienteering race 1:20:37 [4] *** 8.2 km (9:50 / km)
23c shoes: Jalas hi-top O' shoes

DVOA Fair Hill Red Course (Day 1). A pretty decent run for me, except that completely blew by control #7. It would not have added more than a minute to my time. So I'm down as a mispunch. Otherwise, a pretty clean run, with only a minute or so error on #2 due to loss of concentration & not seeing a control that was half buried by fallen leaves.

As I was approaching #2, three things happened. I was a little left of my planned approach, which I should have figured out if I'd maintained concentration. Then, I had to descend a steep hill & a branch yanked my SI card off my finger. I recovered it in seconds, but the stop & turn-around also hurt concentration. Then, just as I got to the bottom of the slope, one of the interscholastic competitors came barrelling down, tripped and did a spectacular Superman imitation, crash landing just in front of me. Checking that the kid was okay threw off the remainder of my concentration as I crossed the creek, looked in the shallow reentrant that I was sure the control was in, failed to see the buried control (which the unhurt youth was scampering to and punching), then wasted almost a minute relocating before coming back to the same spot. The stand was surrounded by dead leaves which came halfway up the bag & when I stepped into the leaves to punch, my feet sank calf deep in the mud underneath (reminds me of another sinking control in Ontario a few years ago).

Otherwise, a fun place to run... a little cool starting off, but a dry day.

orienteering race 20:52 [5] *** 2.7 km (7:44 / km)
shoes: Jalas hi-top O' shoes

Sprint at DVOA Interscholastics, Fair Hill, Maryland. A fun, fast forest sprint... white forest with a web of trails & a few small streams with a couple wet-foot crossings. I felt very stiff before the race & wasn't sure I'd be able to run, but 15 or 20 minutes of thorough stretching & loosening up proved to be adequate & I maintained a run for all but a few steps up a rather steep bank.

Red - Day1 - Splits

Sprint - Splits

Friday Mar 30, 2007 #

Event: DVOA A-Meet (Interscholastics)

orienteering 20:00 [2] ** 2.0 km (10:00 / km)
weight:158lbs shoes: Icebugs

Jogged to a few of the model controls at Fair Hill. Needed to loosen up after 10 hours of driving. The navigation was pretty simple, but a good refresher in Fair Hill vegetation.

Thursday Mar 29, 2007 #

orienteering 56:00 [3] **
weight:158lbs

setting controls at Camp Friedlander. Pretty easy navigation as O' goes. Did find a new trail connection & an unmapped depression, though. Felt kind of tired.

walking 32:00 [2] **

including a little jogging. Setting controls at Camp Friedlander.

Wednesday Mar 28, 2007 #

weights / strength 2:00:00 [3]

yard work... very muddy digging. Actual time well over 4 hours. My shoulders & back will be sore tomorrow.

Tuesday Mar 27, 2007 #

bicycling - road 11:00 [2] 2.6 mi (4:14 / mi)

trail building / maintenance 1:30:00 [3]

honeysuckle removal.

bicycling - road 32:00 [3] 6.73 mi (4:45 / mi)

sunny day, rolling with a couple big hills (King Rd & S.B. west)

weights / strength 20:00 [3]

garden work - digging

mapping - field checking 1:00:00 [1] ** 2.0 mi (30:00 / mi)
shoes: O T Blaze III

Fieldwork for Miami Univ. trails extension proposal. Lots of new construction since 2005 aerials.

Monday Mar 26, 2007 #

walking 2:00:00 [1] 4.0 mi (30:00 / mi)
weight:160lbs shoes: O T Blaze III

OBBA. Indian Creek Pioneer Cemetery, Oxford Community Park, M U Natural Areas.

bicycling - stationary 11:00 [3]

Sunday Mar 25, 2007 #

weights / strength 1:30:00 [2]

planted 2 new 1.5 meter pine trees, then hauled several wheelbarrow loads of gravel & sod to finish filling the truck rut along the edge of my road.

walking 1:00:00 [1] 2.0 mi (30:00 / mi)

Ohio Breeding Bird Atlas project. mostly listening for woodcock and owls. Miami Univ. Kramer Woods & Environmental Research Center. Actually spent about 1:45 in the woods, but discounting the time for standing & listening.

Saturday Mar 24, 2007 #

trail running warm up/down 10:00 [2] 1.0 mi (10:00 / mi)
shoes: Jalas hi-top O' shoes

Mix of running, walking, stretching. warm up before & between OLOU sprints.
Drove down with adam and hkleaf. cedarcreek was supposed to join us but had to spend the day repairing his wheels.
Beautiful, sunny day with temps approaching 80F. It was more than warm enough for sprints & would have been too hot for anything longer.

orienteering race 11:40 [5] *** 1.67 km (6:59 / km)
shoes: Jalas hi-top O' shoes

OLOU Sprint #1. The flatest of the sprints. Pretty easy navigation, except I lost places to Dan Mattingly and Tom Svobodny by blowing at least 35 or 40 seconds on the one in the ropes course area... the map definitely has some problems in this area with the alignment fo trails & the manmade structures.

C • At One With Nature ... phoebe nest 1

orienteering 13:15 [5] *** 1.57 km (8:26 / km)
shoes: Jalas hi-top O' shoes

OLOU Sprint #2. Everybody walked/crawled the brutal climb between 3 and 4. Campfire smoke near #9 was a pain, although it didn't knock me down as bad as smoke often does.

orienteering race 10:17 [5] *** 0.87 km (11:49 / km)
shoes: Jalas hi-top O' shoes

OLOU Sprint #3 featured some climb and some green..

walking 20:00 [1] 0.6 mi (33:19 / mi)

Miami Univ. Western Woods. OBBA project. very easy flat night-time walk. listening for owls.

Sprint 1 - Splits

Sprint 2 - Splits

Sprint 3 - Splits

Thursday Mar 22, 2007 #

walking 1:28:00 [1] 3.5 mi (25:08 / mi)
weight:158lbs

M.U. Natural Areas. College Woods & adjacent properties. Scouting for possible MUNA trail extensions in cooperation with private developer of adjacent properties. Found some nice sprint terrain. Hmmm.

Wednesday Mar 21, 2007 #

weights / strength 1:00:00 [2]

Turned over the topsoil in the garden; a fire rake makes quick work of the emerging weeds & the soil was perfect for working... not too muddy, not too dry. Hauled a couple of wheelbarrow loads of gravel to start filling in rut along the road where a truck got his right tires off & made a mess a couple weeks ago. Probably actually spent over 2 hours on these tasks...

Tuesday Mar 20, 2007 #

trail running warm up/down 10:00 [2] 1.0 mi (10:00 / mi)
weight:158lbs shoes: Icebugs

Miami Univ. Western Woods. .6 mile warm-up and .4 mile cool down.

orienteering 18:41 [5] 2.75 km (6:48 / km)
shoes: Icebugs

Re-ran Sprint #1 from New Year's O' Fest on Miami Western Campus map. Map memory. Good clean run.

Sprint 1 - Western Campus - Splits

Sunday Mar 18, 2007 #

walking 1:00:00 [2] **
shoes: O T Blaze III

putting out water controls and stealth cams for Flying Pig Classic course, streamering walk to start & carrying equipment to start.

C • Stealth cams?? 3

orienteering 1:00:00 [3] ***
shoes: O T Blaze III

picking up controls from the SE portion of the red and blue courses from the Classic Pig. I hadn't visited these sites before the Pig and it hasd been a long time since I've been in this part of the park. Course notes should have mentioned that most of the indistinct trails shown in this area have become very indistinct. It was fun to get out and run, though, a lot of distance out to 131 and 132 and back, with just 0, 1 and 2 control stands, so I could move pretty well, then control picking as I worked back toward the car.

Saturday Mar 17, 2007 #

trail running 1:00:00 [3] **
shoes: O T Blaze III

Cutting a fallen tree blocking the trail at French & setting up the start, running around Burnet setting out controls for Sprint #2. This day had a mix of orientering, walking and trail running.

Friday Mar 16, 2007 #

Event: Flying Pig XI

orienteering 1:00:00 [2] **
shoes: O T Blaze III

placing control units for Flying Pig Middle Distance. lots of other running around setting up start, etc.

Monday Mar 12, 2007 #

walking 2:00:00 [3] ***
weight:157lbs shoes: O T Blaze III

checking control locations for Flying Pig Sunday courses.

C • Your hard work will be appreci... 2

road running 5:00 [3] 0.55 mi (9:06 / mi)
shoes: O T Blaze III

Miami Whitewater.

bicycling - stationary 20:30 [3]

Sunday Mar 11, 2007 #

walking 6:00:00 [1] **
weight:158lbs shoes: O T Blaze III

setting control stands for Flying Pig Friday, checking control locations for Sunday. Hamstring has bothered me a bit since Friday; I think the two sprints on Thurs & Fri must have re-irritated it.

Thursday Mar 8, 2007 #

walking 2:00:00 [1] **
weight:159lbs shoes: O T Blaze III

setting control stands & checking locations, MWW North

orienteering 25:56 [5] ** 2.9 km (8:57 / km)
max:180 14c shoes: Jalas hi-top O' shoes

test running a sprint, Flying Pig XI

Wednesday Mar 7, 2007 #

mapping - field checking 2:30:00 [1] ** 5.0 mi (30:00 / mi)
weight:161lbs shoes: Icebugs

more adjustment of control locations and map corrections at Burnet Woods (about an hour), then about 3 hours checking Steve Vaughan's control locations at French Park, also making several map corrections.

orienteering 29:10 [5] ** 3.3 km (8:50 / km)
14c shoes: Icebugs

test running a sprint course. I thought it might be a bit long and it was. I've revised courses to reduce distance and climb in the long and middle sprints at both parks. Corrected distance and climb should be posted in a day or so.

Tuesday Mar 6, 2007 #

walking 1:00:00 [1] **
weight:158lbs shoes: O T Blaze III

final check of control locations at Burnet Woods. Confirmed and corrected descriptions. Made a few more small map corrections.

Monday Mar 5, 2007 #

Note
weight:160lbs (rest day)

Too much good food over the weekend... in spite of lots of O'. My mail brought tons of Flying Pig entries. I processed over 80 entries today, finishing after 2 am on Mar 6.

Sunday Mar 4, 2007 #

orienteering race 2:41:42 [3] *** 13.78 km (11:44 / km) +380m 10:19 / km
17c shoes: Jalas hi-top O' shoes

Blue long course at Umstead SP. Fairly happy with my time. Navigation pretty good throughout & maintained jog/run except on steeper uphills.

Sunday: Blue M21 - Splits

Saturday Mar 3, 2007 #

orienteering race 1:07:43 [4] *** 5.26 km (12:52 / km) +205m 10:46 / km
17c shoes: Jalas hi-top O' shoes

Middle Distance WRE race at Umstead SP. bobbled a couple controls. A couple were very hidden, especially one down inside a small pit.

M21 WRE Blue - Splits

Friday Mar 2, 2007 #

Event: BOK/US Team Umstead 007

orienteering race 23:23 [5] *** 2.59 km (9:02 / km) +75m 7:53 / km
12c shoes: Icebugs

Sprint "A" meet at Umstead SP, NC
Hamstring bothered me just a little... I tripped between call-up line & start line, and felt it pull a little. Through most of the course, I could feel it a little bit. So it is not 100% healed. It also bothered me a little in Saturday's middle distance race, but surprisingly felt fine throughout the long race on Sunday.

trail running warm up/down 10:00 [2] 0.9 mi (11:07 / mi)
shoes: Icebugs

warm-up before sprint race

orienteering 20:00 [2] *** 1.0 mi (20:00 / mi)
5c shoes: Icebugs

5 controls in model area at Umstead S P. (after Sprint)

Long Sprint - Splits

Thursday Mar 1, 2007 #

walking 30:00 [1] **

flagging controls for Pig XI

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