Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: mikeminium

In the 31 days ending Aug 31, 2007:

activity

time

miles

walking

14:30:31

28.95

(30:04)

46.59

(18:41)

1200

orienteering

13:03:26

41.65

(18:48)

67.04

(11:41)

1358

132c

trail building / maintenance

6:45:00

4.0

(1:41:15)

6.44

(1:02:55)

road running

4:36:00

32.25

(8:33)

51.9

(5:19)

trail running

4:20:43

26.97

(9:40)

43.4

(6:00)

mapping - field checking

1:00:00

2.0

(30:00)

3.22

(18:38)

Total

44:15:40

135.82

(19:33)

218.59

(12:09)

2558

132c

averages - weight:161.5lbs

8:00

0:00

» now

Friday Aug 31, 2007 #

trail running 43:32 [3] 7.5 km (5:48 / km)
shoes: Sala Runner 2

Indian Creek Preserve (Butler County Metroparks). 3 circuits of Trillium and Mound Trails.

walking 11:00 [1] 1.0 km (11:00 / km)
shoes: Sala Runner 2

Mound Trail at Indian Creek (cool down)

Thursday Aug 30, 2007 #

road running warm up/down 9:45 [2] 1.0 mi (9:45 / mi)
weight:160lbs shoes: Brooks Accel

1 mile warm up, Joyce Park bike trail.

road running intervals 20:17 [5] 3.0 mi (6:46 / mi)
shoes: Brooks Accel

4 x 1200 intervals. recovery breaks between intervals of 3, 4 and 4 minutes. Splits: 5:02, 5:02, 5:05, 5:08.

road running warm up/down 11:37 [1] 1.1 mi (10:34 / mi)
shoes: Brooks Accel

slow cool down jog at Joyce Park.

Wednesday Aug 29, 2007 #

road running 32:51 [3] 3.4 mi (9:40 / mi)
shoes: Sala Runner 2

night run

Tuesday Aug 28, 2007 #

road running warm up/down 28:50 [1] 2.8 mi (10:18 / mi)
shoes: Brooks Accel

Joyce Park bike trail. (mostly on grass parallel to trail). Includes 1.0 mile warm-up and .7 mile cool-down, plus 1/4 mile recovery between each interval.

road running intervals 16:45 [5] 2.4 mi (6:59 / mi)
shoes: Brooks Accel

"ladder" intervals: 400 - 800 - 1200 - 800 - 400 - ~300. did a slow 400 recovery jog between each interval (listed above). One gap was longer. I had just started about 100m into my second 800 when I met two of the girls walking back (when they should have been mid-1200) & stopped to see if they were ok. After checking on them I jogged back & re-started my 800. The 300 was extra; when the girls started their cool-down jog, I decided to run another 400, but I started too soon, caught up to them & didn't want to blow by. splits: 1:28, 3:22, 5:26, 3:35, 1:36.

walking warm up/down 10:00 [1] 0.5 mi (20:00 / mi)
shoes: Brooks Accel

some extra cool-down time.

Monday Aug 27, 2007 #

trail running warm up/down 10:00 [1] 1.0 mi (10:00 / mi)
shoes: Brooks Accel

Joyce Park Bike Trail. flat. 3:30 warmup for about .35 to .4 mile, then a post-run cool down of about .6 mile. mostly on grass parallel to bike path.

road running 1:04:50 [3] 7.5 mi (8:39 / mi)
shoes: Brooks Accel

Joyce Park bike trail. 50%+ on grass parallel to trail.

Sunday Aug 26, 2007 #

trail running warm up/down 8:00 [2] 0.8 mi (10:00 / mi)
shoes: Sala Runner 2

Harbin Park. approx. 3 minute warm-up jog & 5 minute post-run sool-down.

mapping - field checking 1:00:00 [1] ** 2.0 mi (30:00 / mi)
weight:163lbs shoes: Sala Runner 2

field-checking school grounds (new map) for school orienteering program.

trail running 25:40 [3] 5.0 km (5:08 / km)
shoes: Sala Runner 2

Harbin Park Cross Country Course. There are 3 major hills and a few little rollers on this hilly course.

Saturday Aug 25, 2007 #

Event: OLOU Night-O and Sprint

orienteering race 11:35 [5] ** 1.98 km (5:51 / km)
8c shoes: Icebugs

OLOU Sprint, E.P. Sawyer Park. A fairly easy sprint with the biggest questions being which side of the big building and which side of the tennis courts to go. Hkleaf won.

C • Which side of Building? 2

orienteering race 59:28 [3] *** 6.0 mi (9:55 / mi)
21c shoes: Icebugs

OLOU night score O. got 21 of 23 controls, just under 1 hour itime limit. warm and very humid with light mist, fogged glasses were a constant and major problem.

trail running warm up/down 5:00 [2] 0.5 mi (10:00 / mi)
shoes: Icebugs

warm up before sprint.

Sprint - Splits

Friday Aug 24, 2007 #

walking 10:00 [1] 0.4 mi (24:59 / mi)

had just a few minutes to stop by Indian Creek on the way home tonight.

Thursday Aug 23, 2007 #

road running 16:00 [3] 1.7 mi (9:25 / mi)
shoes: Brooks Accel

morning run, distance estimated.

road running warm up/down 6:00 [2] 0.6 mi (10:00 / mi)
shoes: Sala Runner 2

warm-up -- Joyce Park bike trail

road running intervals 15:20 [5] 2.25 mi (6:49 / mi)
shoes: Sala Runner 2

3 x 1200 m with 3 min break between. times: 5:16, 5:17, 5:17
temperature 37-38 C (99-100 F). humid.

walking warm up/down 15:00 [1] 0.8 mi (18:45 / mi)
shoes: Sala Runner 2

cool down, Joyce Park bike trail. jogged the first 1/4 mile.

Wednesday Aug 22, 2007 #

trail running 50:33 [3] 5.0 mi (10:07 / mi)
shoes: Sala Runner 2

32 degrees C (90 F) and very humid at 7 pm. 2 circuits of the Pine and East loops at Miami Univ. Natural Areas. Haven't run in 3 days due to very busy work schedule, but at least work has given me a lot of walking, a few flights of steps and some light to moderate lifting. But I'm overdue for some speed work / intervals.

Sunday Aug 19, 2007 #

walking 2:45:00 [1] * 5.0 mi (33:00 / mi)
shoes: Sala Runner 2

walking in hilly forested terrain. planning for school orienteering program. 75-80% off-trail. mileage estimated.

trail running 48:14 [3] 5.0 mi (9:39 / mi)
shoes: Sala Runner 2

2 circuits of Bachelor Preserve Pine and East loops, Miami Univ. Natural Areas.

Saturday Aug 18, 2007 #

trail running 48:44 [3] 5.0 mi (9:45 / mi)
shoes: Sala Runner 2

2 circuits of Bachelor Preserve East and Pine loops at Miami Univ. Natural Areas.

walking 15:31 [1] 1.3 km (11:56 / km)
shoes: Sala Runner 2

cool down walk on Bachelor North Loop, Miami Univ. Natural Areas.

Friday Aug 17, 2007 #

trail building / maintenance 6:45:00 [2] 4.0 mi (1:41:15 / mi)
shoes: O T Blaze III

Maintenance on Buckeye Trail Scioto Trail section. 5:45 with loppers & removing fallen limbs, 1:00 attacking greenbriar & brambles with fire rake. The Upside-Down Rogaine this Satirday night might use some of this 3.1 mile trail segment.

walking 1:15:00 [1] 3.1 mi (24:12 / mi)
shoes: O T Blaze III

Buckeye Trail, return from far end of trail segment (sometimes stopping to lop a few more branches).

Thursday Aug 16, 2007 #

road running warm up/down 10:55 [2] 1.0 mi (10:55 / mi)
shoes: Brooks Accel

very slow warm-up jog at Joyce Park bike trail.

road running intervals 14:24 [5] 2.0 mi (7:12 / mi)
shoes: Brooks Accel

2 by 1 mile intervals with 5 minute rest in between. felt stiff and slow. I hadn't run since doing the 1/4 mile intervals on Tuesday & I think I really needed a longer, faster warm-up & more stretching (a short run on Wed or AM Thurs would really have helped too). Very high temps and high humidity didn't help either.

trail running warm up/down 6:00 [1] 0.5 mi (12:00 / mi)
shoes: Brooks Accel

cool down on grass along Joyce bike trail.

Tuesday Aug 14, 2007 #

road running warm up/down 5:00 [2] 0.5 mi (10:00 / mi)
shoes: Brooks Accel

warm-up at Joyce Park bike trail, time estimated.

road running intervals 9:26 [5] 1.5 mi (6:17 / mi)
shoes: Brooks Accel

6 x 1/4 mile intervals, Joyce Park Bike Path. splits 86, 93, 95, 97, 96, 99.

road running 14:00 [2] 1.5 mi (9:20 / mi)
shoes: Brooks Accel

1/4 mile return between each interval. slow pace, but no stop before next interval. about 50% on grass parallel to path.

trail running warm up/down 5:00 [2] 0.5 mi (10:00 / mi)
shoes: Brooks Accel

cool down, Joyce Park bike path (on grass parallel to path)

Sunday Aug 12, 2007 #

walking warm up/down 4:00 [1] 0.6 km (6:40 / km)
shoes: Icebugs

warm up walk at Manitou Lake

orienteering race 18:36 [5] *** 2.4 km (7:45 / km)
11c shoes: Icebugs

Sprint Relay race at Manitou Lake.

Saturday Aug 11, 2007 #

orienteering race 3:22:45 [3] *** 14.0 km (14:29 / km) +515m 12:14 / km
18c shoes: Jalas hi-top O' shoes

U.S. Long Course Championship, Saylor Park, Colorado

walking warm up/down 30:00 [1] 1.6 km (18:45 / km)
shoes: Jalas hi-top O' shoes

cool down walk at Saylor Park

Friday Aug 10, 2007 #

walking warm up/down 20:00 [1] 1.0 mi (20:00 / mi)
shoes: Sala Runner 2

warm-up at Manitou Lake

orienteering race 41:32 [4] *** 4.0 km (10:23 / km) +148m 8:46 / km
12c shoes: Jalas hi-top O' shoes

U.S. Short Course Championship at Manitou Lake, Colorado

walking warm up/down 5:00 [1] 0.25 mi (20:01 / mi)
shoes: Jalas hi-top O' shoes

cool down walk at Manitou Lake

Thursday Aug 9, 2007 #

walking 45:00 [1] 1.0 mi (45:01 / mi)
shoes: Sala Runner 2

U.S. Olympic Training Center Tour, Colorado Springs.

orienteering 1:00:00 [1] **** 2.0 km (30:00 / km) +40m 27:16 / km
12c shoes: Sala Runner 2

trail orienteering at Garden of the Gods, Colorado.

walking 1:00:00 [1] 2.0 km (30:00 / km)
shoes: Sala Runner 2

Garden of the Gods (photographing trail-O' meet)

Wednesday Aug 8, 2007 #

orienteering 1:30:00 [2] ** 7.0 km (12:51 / km)
shoes: Icebugs

running training courses, USOF coaching clinic at Peaceful Valley.

orienteering race 1:56:32 [3] *** 7.6 km (15:20 / km) +235m 13:17 / km
15c shoes: Jalas hi-top O' shoes

U.S. Night Course Championships, Peaceful Valley BSA Ranch, Elbert, CO

Tuesday Aug 7, 2007 #

walking 30:00 [2] ** 2.0 km (15:00 / km)
shoes: Sala Runner 2

setting course for USOF Coaching Clinic, Peaceful Valley BSA ranch.

Monday Aug 6, 2007 #

trail running 10:00 [3] 0.9 mi (11:07 / mi)
shoes: Icebugs

Peaceful Valley BSA Ranch, CO

Sunday Aug 5, 2007 #

orienteering race 1:38:19 [4] *** 9.9 km (9:56 / km) +210m 8:59 / km
17c shoes: Jalas hi-top O' shoes

Day 2 of Colorado 5 Day, Peaceful Valley BSA Ranch.

Day 2 Red - Splits

Saturday Aug 4, 2007 #

orienteering race 1:24:39 [4] *** 8.5 km (9:58 / km) +210m 8:52 / km
18c shoes: Jalas hi-top O' shoes

Colorado 5 Day - Peaceful Valley BSA Camp, Elbert CO

walking warm up/down 15:00 [1] 1.0 km (15:00 / km)
shoes: Jalas hi-top O' shoes

warm-up walk to start at Peaceful Valley

Day 1 Red - Splits

Friday Aug 3, 2007 #

Event: 2007 USOF Convention and Colorado 5-Days

walking 6:00:00 [2] 11.0 mi (32:44 / mi) +1200m 24:27 / mi
shoes: Sala Runner 2

climbed Mt. Lady Washington, 13281 feet, Rocky Mountain Nat'l Park Colorado (with hkleaf). A strenuous hike, the last half mile to and from the summit is off-trail over rough boulders.

Thursday Aug 2, 2007 #

Note

driving day with hkleaf. 1082 miles in 16 hours. Oxford, OH - Limon, CO

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