Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: mikeminium

In the 31 days ending Jul 31, 2013:

activity

time

miles

mapping - field checking

9:35:00

bicycling - road

8:53:48

137.63

(3:53)

221.49

(2:25)

weights / strength

5:35:00

trail building / maintenance

4:30:00

walking

3:53:00

2.2

3.54

26c

orienteering

3:41:56

12.74

20.5

116c

trail running

58:48

5.4

8.69

road running

40:35

4.7

(8:38)

7.56

(5:22)

miscellaneous

20:00

Total

38:08:07

162.67

261.79

150c

averages - weight:162.6lbs

5:50

0:00

» now

Wednesday Jul 31, 2013 #

Note

Lots of details still to add from SP camp and Winnipeg sprint weekend.

Sunday Jul 28, 2013 #

Event: Scottish 6 Days

9 AM

orienteering race 26:28 [5] *** 3.0 km (8:49 / km)
16c

Sprint at "The Forks" in Winnipeg. One control was missing and I wasted an inordinate amount of time looking for it.

C • shame 2

12 PM

orienteering race 20:56 [5] *** 2.7 km (7:45 / km)
13c

Wildwood Park Sprint, Winnipeg.

3 PM

orienteering race 21:54 [5] *** 2.9 km (7:33 / km)
16c

Fort Whyte Sprint.

6 PM

orienteering race 19:58 [5] *** 3.0 km (6:39 / km)
11c shoes: Icebug 2012

Assiniboine Park Sprint

Saturday Jul 27, 2013 #

Event: Western Canadian Orienteering Championships

9 AM

orienteering race 18:02 [5] 2.3 km (7:50 / km)
shoes: Icebug 2012

Crescent Park sprint in Winnipeg.

6 PM

orienteering race 18:59 [5] *** 2.6 km (7:18 / km)
14c

LaBarriere Park sprint, Winnipeg

Tuesday Jul 23, 2013 #

bicycling - road 1:07:11 [3] 17.61 mi (3:49 / mi)
weight:161lbs shoes: Bontrager Touring

Sunday Jul 21, 2013 #

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

Yard and garden. Mostly digging.

trail running 28:31 [3] 2.7 mi (10:34 / mi)
shoes: Starter Excel

Miami Natural Areas.

trail running 2:05 [5]
shoes: Starter Excel

2 by 1 minute trail sprints with 1 minute break in between.

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

Post-run cool down.

Saturday Jul 20, 2013 #

bicycling - road 1:16:21 [3] 19.53 mi (3:55 / mi)
weight:163lbs shoes: Bontrager Touring

Only one significant hill (Riggs), although Fairfield / Bath comes close to counting as significant.

weights / strength 1:00:00 [3]

Garden. Digging and weeding.

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

Loppers and pulaski. Mainly Amur honeysuckle, trimmed back some Osage orange, plus dead limbs on a few other trees.

Friday Jul 19, 2013 #

bicycling - road 1:25:32 [3] 22.01 mi (3:53 / mi)
weight:163lbs shoes: Bontrager Touring

Similar to yesterday's route but added a little. Garmin showed a peak speed of 40mph, probably eastbound on Brookville Rd. Fastest mile was 2:38.

Thursday Jul 18, 2013 #

bicycling - road 1:15:42 [3] 19.25 mi (3:56 / mi)
weight:161lbs shoes: Bontrager Touring

Brookville Rd / Oxford Pike hill in both directions. Otherwise pretty flat. Lost a water bottle crossing rough railroad tracks and had to stop to retrieve it.

orienteering race 28:49 [4] *** 1.9 km (15:10 / km)
15c shoes: Icebug 2012

Peffer Park - North course. Designed by David Waller. Four minute mistake on number 9. Finished second to Tom Svobodny by 3 minutes. Grrr.

orienteering race 21:50 [4] *** 2.1 km (10:24 / km)
11c shoes: Starter Excel

"South" sprint course at Peffer Park. Second to Tom S by 23 seconds. Took the lead at control 8 and held it to 10, but Tom got me in the long trail run to the "GO" control and finish.

OCIN_Peffer_Jul_2013_2_North - Splits

OCIN_Peffer_Jul_2013_3_South - Splits

Wednesday Jul 17, 2013 #

mapping - field checking 4:30:00 [1]
weight:161lbs

Woodland Lakes. David Williams helped out for most of the time.

Tuesday Jul 16, 2013 #

walking 18:00 [1]
weight:160lbs

Golf - 9 holes at Hillview.

Monday Jul 15, 2013 #

bicycling - road 1:34:02 [3] 24.23 mi (3:53 / mi)
weight:161lbs shoes: Bontrager Touring

Mostly flat with one significant hill climb (SB from Indian Creek valley).

Township crew was doing chip and seal on Stout Rd. Fresh C&S Is just too nasty for riding so I turned around and went by another route.

trail running 28:12 [3] 2.7 mi (10:27 / mi)
shoes: Starter Excel

Miami Natural Areas.

walking warm up/down 14:00 [1] 0.7 mi (20:00 / mi)

Cool down after run.

mapping - field checking 15:00 [3] **

Miami East Quad. Updated the addition to Marcum Center along with changes to sidewalks and parking areas.

Looked over the changes to parking, etc around Cook Field and made a few notes. But want to see if I can find a new aerial photo for reference.

Sunday Jul 14, 2013 #

bicycling - road 1:15:21 [3] 19.5 mi (3:52 / mi)
weight:161lbs shoes: Bontrager Touring

Mostly flat with two significant hills out of Indian Creek valley at King Rd and Brookville Rd.

Fresh chip and seal on Indian Creek Rd at the bottom of Riggs made the Riggs descent and turn into King quite dangerous.

miles: (first 7 and last 2.5 identical route to July 10)
4:19
3:29
5:02 King Rd hill
4:56
4:00
3:40
3:29
3:23
4:08
3:09
3:22
3:37
3:36
3:22
3:39
3:41
3:24
5:15 Brookville Rd hill
3:41
2:03 for 0.51

weights / strength 1:00:00 [3]

Yard and garden. Mostly loppers (trimming trees, a lot of Osage orange) and pulaski (getting rid of Amur honeysuckle).

Saturday Jul 13, 2013 #

weights / strength 2:00:00 [3]
weight:163lbs

Garden work. Digging and weeding.

Friday Jul 12, 2013 #

walking 18:00 [1] 1.0 mi (18:00 / mi)
weight:164lbs

9 holes golf at Hillview

trail building / maintenance 30:00 [4]

Honeysuckle eradication. Mostly Pulaski work then hauling it to the burn pile.

C • Pulaski... 6

Thursday Jul 11, 2013 #

walking 30:00 [1]
weight:164lbs

Peffer and Silvoor areas - checking map for updates.

mapping - field checking 30:00 [1] **

A few updates to the map.

Wednesday Jul 10, 2013 #

bicycling - road 59:39 [3] 15.5 mi (3:51 / mi)
weight:165lbs shoes: Bontrager Touring

Mostly flat, 2 hills: King and SB, both out of Indian Creek valley.
miles:
4:26 (west on SB)
3:19 (down Riggs)
5:07 (up King)
5:04 (south on SL, light SW headwind)
4:13 (south SL)
4:10 (south)
4:12 (west)
3:25 (west .5 then north Raymond Rd)
3:25 (north, light tailwind)
3:16 (north)
3:09 (north, northeast)
2:48 (Oxford Pike north thru Mixerville)
2:35 (down Brookville Rd to IC)
5:17 (up Brookville Rd)
3:15 (south on Riggs, east SB)
1:54 for final .5

Tuesday Jul 9, 2013 #

walking 5:00 [3]

Orienteering program at Gov Bebb. Kids did two courses and generally did pretty well. Alex, Brennan, and Jamie helped out. They (with a few of the kids helping) collected all controls except one, so I didn't have to do all that much.

Monday Jul 8, 2013 #

mapping - field checking 3:00:00 [1] ***
weight:164lbs shoes: Brooks Accel

New map. Woodland Lakes Christian Camp. Good potential for sprint and middle. Very flat.

walking 2:00:00 [1] *
26c shoes: Icebug 2012

Setting controls at Governor Bebb.

miscellaneous (Engineering) 20:00 [1]

Studying the washed out bridge and approaches. Figuring what it might take in terms of manpower or machinery to move the bridge back onto its footings, how to possibly raise and reinforce approaches to reduce risk of losing it again in future floods. Bottom line - it ain't gonna be easy.

The bridge that OCIN built many years ago on the ADT in the eastern part of this park is still intact. This one, built by scouts, rebuilt by scouts or park, has repeatedly washed out.

C • Engineering... 5

trail building / maintenance 30:00 [4]

Honeysuckle eradication.

Saturday Jul 6, 2013 #

Event: Liberty Freedom Run 7.5 km

road running race 40:35 [4] 4.7 mi (8:38 / mi)
weight:164lbs

Liberty Freedom Run.
Miles 7:52, 9:03, 8:30, 9:28
Final 0.72 in 5:43 (7:59 pace).
Despite the big variation in mile times, I felt like I was putting out fairly constant effort at least through the first three miles on this hilly course. Mile four I think I sagged a little bit, but had enough left to make the short climb just after mile 4, bounce through a couple gentle rolls, and then fly down the final downhill and across the tracks for a final level hundred meters or so to the finish. Ended up fifth in my age group. A bit disappointing but not terrible considering how little I have been able to run lately.

Way to go Dylan Poe (7th overall, 1st in age 13-14) and Luke Bantz (1st in -12).

Very light rain and drizzle during the run, with wet pavement. Rain got a little heavier during the awards ceremony and it sure felt good to get home and get clean and dry!

mapping - field checking 50:00 [1] *
8c

checked some control sites at Governor Bebb, made a couple very minor map updates.

Thursday Jul 4, 2013 #

weights / strength 5:00 [3]
weight:164lbs

Removed old post from Hueston Woods campground permanent orienteering course. Delivered a batch of new maps to the campground store then went up to meet the park naturalist before his weekly intro to orienteering program. Gave him a few new maps and talked about the improvements to the map and course. A light rain was falling and just as we decided that nobody was going to show up for his program today, two boys and a lady showed up. So they got to be the first to try out the new map.

C • Trying O in a light rain... 2

orienteering 45:00 [1] **
20c

Governor Bebb park. Reviewed the permanent course. Flooding has washed out a couple bridges. Three control posts were not found. It is possible that one or more are actually somewhere in the mess of chest high stinging nettles and other noxious vegetation, but I spent enough time looking for them. A couple others were also in very overgrown areas. I think it is time for this course (also more than a decade old) to have a major overhaul with a few posts being moved to new locations. The park has added acreage and trails, and although the map has regularly been updated, several of the permanent control sites are not really that appropriate. The course was put in as an Eagle Scout project, and I've never been completely happy with some of the placements, but changes to vegetation over the years have definitely made an overhaul necessary.

trail building / maintenance 2:30:00 [3]

Mostly honeysuckle removal.

Tuesday Jul 2, 2013 #

walking 18:00 [1]
weight:164lbs

Golf. 9 holes at Hillview.

Monday Jul 1, 2013 #

weights / strength 30:00 [3]
weight:163lbs

Installed a new permanent control at Hueston Woods Campground. Carried in tools, new post, and concrete mix; dug hole; mixed concrete, and set post. Still need to remove the old post once new maps are printed and delivered.

Reason for change: old feature, trail / ditch crossing no longer exists. Trail has disappeared over the years and old location is very overgrown. New location is on a boulder a little ways down the ditch and more open to approach.

mapping - field checking 30:00 [1] ***

Checked more of the Hueston Woods campground map. Further improved vegetation around the campground and casual trails from campground to the creeks (off the likely routes to controls).

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