Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: mikeminium

In the 31 days ending Aug 31, 2010:

activity

time

miles

walking

20:30:00

51.9

83.53

road running

10:50:29

71.58

(9:05)

115.19

(5:39)

orienteering

1:47:51

7.64

(14:07)

12.3

(8:46)

39c

trail running

1:47:33

11.0

(9:47)

17.7

(6:05)

weights / strength

1:20:00

bicycling - road

29:35

7.6

(3:54)

12.23

(2:25)

Total

36:45:28

149.72

240.95

43c

averages - weight:158.6lbs

2:51

0:00

» now

Monday Aug 30, 2010 #

Event: 2010 Laramie Daze

orienteering 1:10:18 [3] *** 7.2 km (9:46 / km)
13c shoes: Jalas hi-top O' shoes

"Plains of Despair" Map, Medicine Bow, NF, Wyoming. A pretty clean run, although slow due to acclimating to the altitude.

Sunday Aug 29, 2010 #

walking 45:00 [2] 2.0 mi (22:30 / mi)

hiking at Badlands NP, Mt Rushmore & Crazy Horse Memorial, South Dakota

Friday Aug 27, 2010 #

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

Gateway Arch & surrounding historic sites, St Louis, MO, with Adam. Note: 612 mile driving day, Oxford OH - Kansas City, MO

Wednesday Aug 25, 2010 #

road running warm up/down 36:10 [2] 3.7 mi (9:46 / mi)
weight:156lbs shoes: Starter Carson 3

Joyce Park Bike Trail. roughly 50% on grass, 50% blacktop. 1 mile warmup (9:29), 1/4 mile before, between and after intervals, and 1 mile cool down (10:31).

road running intervals 13:53 [5] 2.0 mi (6:56 / mi)
shoes: Starter Carson 3

4 x 800 (with 400 jog in between)
3:30, 3:29, 3:29, 3:25
Joyce Park. flat asphalt bike path. Last 1/4 of intervals 2 and 4 was mostly on grass.

Tuesday Aug 24, 2010 #

trail running 25:00 [3] 2.5 mi (10:00 / mi)
weight:156lbs shoes: Starter Carson 3

Harbin Park - Mountain bike trails and part of the cross country course. Didn't get in as much running as I would have liked. Stopped & then walked first with Sophie after she took a hard fall on the bike trail, then with Kara when her knee started acting up.

walking 20:00 [1] 0.9 mi (22:14 / mi)
shoes: Starter Carson 3

weights / strength 20:00 [3]

yard & garden work - shovel.

Monday Aug 23, 2010 #

road running warm up/down 19:40 [2] 2.0 mi (9:50 / mi)
weight:159lbs shoes: Brooks Accel

Joyce Park bike path. Started late since Jessica and Molly were a half hour late for practice. Hung out with Orunner and waited while the other 3 girls started their workout. warm-up in 9:22. The first half mile really hurt (stiff and sore from half marathon yesterday). Orunner and Jessica both were way ahead of me, although Molly was clearly even more sore and hurting than I was. cool down 10:18 with Orunner & Jessica.

road running intervals 22:03 [4] 3.0 mi (7:21 / mi)
shoes: Brooks Accel

3 x 1 mile repeats. About 5 mins rest between each rep.
7:21, 7:30, 7:12. Orunner bested me by a few seconds on the first two miles, but on the third I pased him about the half mile and never looked back.

Sunday Aug 22, 2010 #

road running race 1:51:43 [4] 13.1 mi (8:32 / mi)
weight:160lbs shoes: Sala Runner 3

Little Miami Half Marathon
Morrow, OH. Out and back on the LMST from Morrow to near King's Mills & return. Nice consistent splits, really tired for the last couple miles, but just enough left to go a little faster in the final mile. Humid, but the sun mercifully stayed hidden by clouds.
Splits (each mile)
8:12, 8:35, 8:25, 8:44, 8:40,
8:38, 8:22, 8:33, 8:42, 8:38,
8:39, 8:47, 7:59,
0:49

weights / strength 1:00:00 [3]

yard and garden work. Pulling weeds and truning over soil. Adam helped me out and we ended up putting in a couple hours in the warm early afternoon sun and humidity. Enough for me, especially after the race this morning!

Saturday Aug 21, 2010 #

trail running 30:00 [3] * 3.0 mi (10:00 / mi)
weight:159lbs

FInished setting and checking controls, running around checking on participants in orienteering training program - MIami East Quad and Natural Areas.

walking 45:00 [2] *

checking on O' program participants, picking up controls.

Friday Aug 20, 2010 #

walking 2:00:00 [2] **
weight:159lbs

setting up orienteering program at Miami East Quad / Natural Areas. Some light jogging, but mostly walking pace. I'm not calling any of this orienteering since I know the sites and area so well.

Thursday Aug 19, 2010 #

Event: OCIN FAST-O Harbin Park

road running 10:06 [2] 1.3 km (7:46 / km)
shoes: Joes

easy moonlight jog to loosen up. Great Horned Owls were heard calling nearby. approx 30% grass and 70% blacktop.

bicycling - road 29:35 [3] 7.6 mi (3:54 / mi)
weight:159lbs

auto shop to home. (3.8 miles in 15:35) and return to auto shop later in the day (14:00 for same distance).

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

short warm-up at Harbin Park.

orienteering race 22:16 [5] *** 2.9 km (7:41 / km)
14c

Sprint #2 at Harbin. Blew a few seconds over-running a control hidden in the middle of a copse, but otherwise pretty clean.

orienteering race 15:17 [5] *** 2.2 km (6:57 / km)
12c

Harbin Sprint #2. Blew another few seconds over-running another control "underneath copse". And 12 seconds slower on the one leg that was shared by course 1 and course 2. Didn't feel THAT tired, but I guess I was.

walking 10:00 [2] *** 0.5 mi (20:00 / mi)
4c

control pickup at Harbin.

Course 1 - Splits

Course 2 - Splits

Wednesday Aug 18, 2010 #

road running warm up/down 29:04 [2] 3.0 mi (9:41 / mi)
weight:159lbs shoes: Starter Carson 3

Joyce Park bike trail. 1 mile warm-up @ 9:10, 1 mile easy jog between intervals @ 9:25 and 1 mile cool down @ 10.29.

Not having done enough stretching following yesterday's trail run, I felt very stiff and sore starting out. Even halfway thru the mile warm-up, I felt like I'd need at least a 2 mile warm-up before I'd have any capability to go full-out. But after the mile, I felt a little looser, and by the time all the girls were ready to run, I dared to hope that I might actually be able to make the sub-7 minute per mile goal that I'd been day-dreaming about hours earlier during the most boring teacher-training session. Let's see, they give you a handout that explains everything in black and white; you read and assimilate it in the 5 minutes while the presenter is trying to get the computer-projector to work, then he spends the next hour telling you what you just read. Doh.

road running 13:52 [5] 2.0 mi (6:56 / mi)
shoes: Starter Carson 3

2 x 1 mile intervals. wheel-measured miles on Joyce Park bike path. 6:55.99 and 6:56.00. Wow! I am happy.

On the first mile, Orunner started ahead of me and stayed a few steps ahead through the first 3/4 of a mile and a little beyond, as I turned out quarters slightly below my intended 7 minute pace, at 2:16. 3:33, and 5:20. But with 300 meters remaining, I pased him and from there on, his hot fetid breath on my heels spurred me onward as I drove across the finish 3 seconds ahead of him.

On the second mile, I strode out faster, but within about 50 meters he came alongside and ahead. His lead was short-lived, though as I passed him somewhere around the first quarter and never looked back.

Tuesday Aug 17, 2010 #

trail running 47:33 [3] 5.0 mi (9:31 / mi)
weight:160lbs shoes: A W Journey 2

Miami Univ. Natural Areas.

walking 1:20:00 [1] 3.0 mi (26:40 / mi)

Checking trail and forest conditions at Indian Creek. Metroparks has had a large portion of the park closed for nearly a year allegedly due to lack of funds. Lack of use has led to trails becomming somewhat overgrown, but still passable. A neighboring property owner has connected to one trail, so at least there has been some use in this area. In another spot someone has camped overnight leaving a cleared area, a small stone-ringed firepit & empty beer cans.

Its absolutely a crime that Metroparks has gated and closed this area: land which was donated to the park district 80 some years ago for preservation and public use; trails which were built and maintained by hard-working volunteers so that they would be used, etc.

Monday Aug 16, 2010 #

road running warm up/down 31:50 [3] 3.0 mi (10:37 / mi)
shoes: Starter Carson 3

Joyce Park bike path. 1 mile warmup, 1/4 mile and a pause before each interval, 1 mile cooldown.

road running intervals 9:35 [5] 1.5 mi (6:23 / mi)
shoes: Starter Carson 3

400 m repeats on the bike path. 400 m cooldown and pause between each one. Since I waited for orunner and the girls at the end of each interval and again at the end of each cooldown, that meant about 1:30 of rest between each run, which was more than I would have liked.

Bike path was very busy so we did lots of dodge-ems with families of walkers and groups of cyclists. No collisions or near misses.

Sunday Aug 15, 2010 #

road running 31:43 [3] 5.8 km (5:28 / km)
weight:159lbs shoes: Sala Runner 3

Oxford. early morning, humid & muggy. mostly steady pace, but did about 500m hard.

walking 1:00:00 [1] ** 3.0 mi (20:00 / mi)
shoes: A W Journey 2

Miami Natural Areas / East Quad. Checking control sites for upcoming O' program. A few very minor map updates but nothing major.

Saturday Aug 14, 2010 #

walking 30:00 [1] 1.5 mi (20:00 / mi)

airports at VIE, CDG and CVG. Ahh, the joys of a close connection at Charles de Gaulle. Landed on time but spent another 20 minutes taking the ground tour of the taxiways. Then, shuttle bus from the tarmac, walk thru one terminal, security line, another shuttle bus, and more walking. We made it but our luggage didn't.

Friday Aug 13, 2010 #

road running 1:02:00 [3] 10.4 km (5:58 / km)
shoes: Starter Carson 3

Vienna. (District 3). Mostly along the Donau Kanal. City streets with a couple waits for traffic lights on the first and last km, but the paths along the canal were pretty nice: mostly blacktop with just a few areas of cobblestone or concrete.