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Training Log Archive: mikeminium

In the 31 days ending May 31, 2009:

	activity	#	time	miles		km		+m
	orienteering	4	11:51:17	6.46		10.4			19c
	walking	10	9:03:48	18.65		30.01		1000	20c
	road running	10	5:28:39	35.09	(9:22)	56.47	(5:49)
	bicycling - stationary	10	4:34:10	86.5	(3:10)	139.21	(1:58)
	weights / strength	11	4:02:00	1.57		2.52
	miscellaneous	6	1:53:00	5.71		9.19
	swimming	4	55:00	0.81	(1:08:05)	1.3	(42:18)
	bicycling - road	2	30:49	8.0	(3:51)	12.87	(2:24)
	mapping - field checking	1	30:00	1.0	(30:00)	1.61	(18:39)
	trail running	1	21:59	2.2	(9:59)	3.54	(6:12)
	Total	21	39:10:42	165.99		267.14		1000	39c
averages - weight:160.8lbs

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Sunday May 31, 2009 #

Event: OCIN - Hueston Woods State Park

orienteering race 2:03:56 [3] *** 8.1 km (15:18 / km)
weight:159lbs shoes: Jalas hi-top O' shoes

Hueston Woods State Park. Fun, but very, very green. Course setting by daedalus. Event raised over $300 for OCIN's Joel Rauschenbach Memorial Junior Travel Fund.

Saturday May 30, 2009 #

Event: Bradford Woods O Meet

orienteering race 1:56:00 [3] ***
9c weight:161lbs shoes: Jalas hi-top O' shoes

ICO Bradford Woods meet. excellent map. Course setter gained experience and will doubtless be a great contributor in the future. Over 51 minutes of my time was spent locating 3 controls that were significantly misplaced (100 meters or more from where they should have been). A great training run. One control was over 400 meters from where it should have been.

C • Misplaced controls 6

Thursday May 28, 2009 #

Event: OCIN FASTO #1 - Miami Univ Western Woods

walking 1:30:00 [1] **
20c weight:161lbs shoes: A W Journey

course setting / control and water placement for FAST-O #1.

Course 2 - Splits

Wednesday May 27, 2009 #

bicycling - road 15:15 [3] 4.0 mi (3:49 / mi)
weight:160lbs

to auto repair shop.

weights / strength 1:00:00 [3]

misc yard and garden work... about 3 hours of chainsaw, digging, etc. Lots of similar work planting, mowing, clearing brush, and spreading mulch all 3 days this past weekend, but I'm just choosing not to log it. That's the main reason there's way less "training" than usual listed.

Tuesday May 26, 2009 #

bicycling - road 15:34 [2] 4.0 mi (3:54 / mi)
weight:160lbs

return from auto repair shop.

miscellaneous (golf) 18:00 [1]

9 holes - Hillview.

Monday May 25, 2009 #

orienteering 16:48 [5] ** 2.3 km (7:18 / km)
10c weight:160lbs shoes: A W Journey

test run of FAST-O #1, course 2. Miami Univ. Western Woods.

mapping - field checking 30:00 [1] 1.0 mi (30:00 / mi)
shoes: A W Journey

checking control locations for FAST-O #1. Time and distance are probably both a bit longer than listed.

Sunday May 24, 2009 #

Note
weight:161lbs

Busy doing a lot of lawn and garden work the last few days. Need to get in a good run, though!

Friday May 22, 2009 #

miscellaneous (golf) 18:00 [1] 1.0 mi (18:00 / mi)

9 holes - Hillview.

Monday May 18, 2009 #

road running 33:14 [3] 3.8 mi (8:45 / mi)
shoes: A W Journey

early morning run, Green Valley AZ.

walking 26:00 [3] 1.3 mi (20:00 / mi)
shoes: Starter Carson

short after-dinner walk, Roswell, NM

Sunday May 17, 2009 #

bicycling - stationary 30:10 [3] 9.8 mi (3:05 / mi)

weights / strength 20:00 [3]

Saturday May 16, 2009 #

Event: Mogollon Rim Rogaine

orienteering 7:34:33 [3] **
shoes: A W Journey 2

Mogollon Rim Rogaine. details on distance and controls, etc to come in a few days. Won Men Master's in 8 hour solo division. Fun terrain, but my feet are a little worn from all the rock underfoot. Some areas were pretty steep. Heat and dehydration slowed me way down for a couple hours in mid-afternoon, but clouds moving in and a change of plans to visit a water stop and reload got me back up to a decent speed for the last hour or so.

C • Congratulations! 5

Thursday May 14, 2009 #

miscellaneous (golf) 18:00 [1] 1.0 mi (18:00 / mi)
shoes: A W Journey

9 holes at Canoa Ranch. Birdied a par 4. Second shot was about 125 yards uphill and I managed to leave the ball about 2 feet from the hole. Gotta have some luck some of the time, right?

road running 18:23 [3] 2.0 mi (9:11 / mi)
shoes: A W Journey

easy road run. feeling a bit stiff, so did some extra stretching afterwards.

bicycling - stationary 16:00 [2] 4.8 mi (3:20 / mi)

on the easy side, tapering before the rogaine.

weights / strength (rowing machine) 5:00 [3] 1.12 km (4:28 / km)

weights / strength 10:00 [2]

easy load, primarily upper body.

swimming 10:00 [3] 0.25 km (40:00 / km)

10 lengths, various strokes.

walking warm up/down 8:20 [1] 0.5 mi (16:40 / mi)
shoes: A W Journey

easy walk back from fitness center.

Wednesday May 13, 2009 #

miscellaneous (golf) 18:00 [1] 1.0 mi (18:00 / mi)
shoes: A W Journey

9 holes golf with cart @ Canoa Ranch.

road running 25:42 [3] 2.8 mi (9:11 / mi)
shoes: A W Journey

Green Valley. 10 am and already approaching 90 F (32 C).

bicycling - stationary 30:00 [3] 9.5 mi (3:09 / mi)

different type of bike from normal, but the effort felt about equivalent to recent days.

weights / strength 20:00 [3]

declining reps, various.

walking 30:15 [1] 1.6 mi (18:54 / mi)
shoes: A W Journey

distance is a minimum estimate. probably is actually a little more.

Tuesday May 12, 2009 #

road running 35:40 [3] 3.8 mi (9:23 / mi)
shoes: A W Journey

Green Valley. Typical GV road run; about 50-60% on blacktop and 40-50% on gravel or sandy shoulder where possible. Have to keep a good eye out for rattlesnakes, though!

C • Arizona 3

bicycling - stationary 30:00 [3] 9.6 mi (3:07 / mi)

mileage estimated. Pedal broke on on my normal bike at about 22 minutes and 7 miles. The metal sheared off right where the pedal attaches to the crank arm. Would have been real scary on a road bike. I was on a pace for 9.7 miles at that time. Switched to another bike, but the computer was faulty, so I know I got 8 more minutes and felt like it was about the same effort.

weights / strength 23:00 [3]

declining reps, various.

swimming 20:00 [3] 0.45 km (44:27 / km)

18 lengths, various strokes.

walking warm up/down 6:45 [1] 0.4 mi (16:52 / mi)
shoes: A W Journey

cool down. .2 return from fitness center, and another .2 after intervals and running cool down.

road running intervals 2:15 [5] 0.6 km (3:45 / km)
shoes: A W Journey

4 x approx 150 m. in 35, 35,34, 31. distance roughly estimated.

road running 8:58 [2] 0.7 mi (12:48 / mi)
shoes: A W Journey

warm-up and cool-down with intervals. 1:13 warm up, and 1:13-1:14 between each interval, then a 4 minute cool-down jog.

Monday May 11, 2009 #

road running 37:45 [3] 4.0 mi (9:26 / mi)
shoes: A W Journey

Green Valley

miscellaneous 18:00 [1] 1.0 mi (18:00 / mi)
shoes: Starter Carson

9 holes golf with cart, Canoa Ranch.

bicycling - stationary 30:00 [3] 9.6 mi (3:07 / mi)

bicycling - stationary warm up/down 2:00 [1] 0.5 mi (4:00 / mi)

cool down.

weights / strength 20:00 [3]

declining reps, various.

weights / strength (rowing machine) 6:00 [3] 1.4 km (4:17 / km)

walking warm up/down 4:00 [1] 0.2 mi (20:00 / mi)
shoes: A W Journey

cool down - return from fitness center.

Sunday May 10, 2009 #

road running 35:20 [3] 3.8 mi (9:18 / mi)
shoes: A W Journey

Green Valley.

bicycling - stationary 20:00 [3] 6.3 mi (3:10 / mi)

bicycling - stationary warm up/down 2:00 [1] 0.5 mi (4:00 / mi)

cool down.

weights / strength 15:00 [3]

a little lighter series of declining reps than usual.

swimming 15:00 [3] 0.35 km (42:51 / km)

14 laps, various strokes.

walking warm up/down 4:00 [1] 0.2 mi (20:00 / mi)
shoes: A W Journey

cool down - return from fitness center.

Saturday May 9, 2009 #

bicycling - stationary 34:00 [3] 10.8 mi (3:09 / mi)

10.3 in 30:00, then 2 minute 0.5 mile cool-down.

weights / strength 20:00 [3]

declining reps, various.

walking warm up/down 4:00 [1] 0.2 mi (20:00 / mi)
shoes: A W Journey

cool down - return from fitness center.

Friday May 8, 2009 #

walking 6:05:28 [2] 14.0 mi (26:06 / mi) +1000m 21:22 / mi
shoes: A W Journey

Mt Wrightson, AZ. from Madeira Canyon. up via Old Baldy Trail, down via Super Trail to Josephine Saddle then Aguas Calientes Trail to Vault Mine trail. For future reference, I do not recommend trying to come down Vault Mine Trail without trekking poles (or maybe spiked O' shoes?). Very steep descent with lots of slippery fine gravel/sand and loose rocks. One of the slowest miles I've ever done! But the mine was interesting. Beautiful day, view from Wrightson was gorgeous.

bicycling - stationary 15:00 [3] 4.7 mi (3:11 / mi)

weights / strength 3:00 [3]

quick set of upper body only.

swimming 10:00 [3] 0.25 km (40:00 / km)

10 laps, various strokes.

road running warm up/down 8:33 [2] 0.9 mi (9:30 / mi)
shoes: A W Journey 2

easy return from fitness center.

Thursday May 7, 2009 #

road running 47:16 [3] 5.0 mi (9:27 / mi)
shoes: Starter Carson

Green Valley. out & back to Calle Tres.

bicycling - stationary 30:00 [3] 9.5 mi (3:09 / mi)

bicycling - stationary warm up/down 3:00 [1] 0.8 mi (3:45 / mi)

cool down.

weights / strength 20:00 [3]

declining reps, various

miscellaneous (rowing machine) 5:00 [4] 1.15 km (4:21 / km)

road running warm up/down 5:11 [2] 0.5 mi (10:22 / mi)
shoes: A W Journey

cool down - return from fitness center, easy pace.

miscellaneous (golf) 18:00 [1] 1.0 mi (18:00 / mi)
shoes: Starter Carson

9 holes golf with cart - Canoa Ranch

Wednesday May 6, 2009 #

road running 42:50 [3] 4.4 mi (9:44 / mi)
shoes: A W Journey

Green Valley, AZ.

bicycling - stationary 30:00 [3] 9.6 mi (3:07 / mi)

bicycling - stationary warm up/down 2:00 [1] 0.5 mi (4:00 / mi)

cool down.

weights / strength 20:00 [3]

declining reps, various.

road running 12:53 [3] 1.4 mi (9:12 / mi)
shoes: A W Journey

about .9 mile at easy pace, then approx 450 m slight upgrade hard in 1:50, then a short cool down. Originally planned to do a couple 400-450 intervals, but after the first one decided that the 95-100 degree (36-38 C) late afternoon heat was too intense.

Monday May 4, 2009 #

road running 14:39 [3] 2.6 km (5:38 / km)
weight:162lbs shoes: A W Journey 2

Saturday May 2, 2009 #

trail running 21:59 [3] 2.2 mi (9:59 / mi)
weight:163lbs shoes: A W Journey 2

Hueston Woods - easy run on trails and a short road segment. with JCF.

walking warm up/down 5:00 [1] 0.25 mi (20:01 / mi)
shoes: A W Journey 2

cool down - Hueston Woods

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