Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: mikeminium

In the 31 days ending Jul 31, 2014:

	activity	#	time	miles		km		+m
	walking	19	30:05:00	70.0		112.65
	orienteering	2	2:48:08	5.26		8.47			76c
	road running	6	2:40:44	17.8	(9:02)	28.65	(5:37)
	bicycling - stationary	4	1:01:00
	trail running	2	43:51	3.5		5.63
	swimming	1	15:00
	Total	23	37:33:43	96.57		155.41			76c
averages - weight:165lbs

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Monday Jul 28, 2014 #

trail running 5:00 [2]

Agility with the kids at Altamont rest area on I 70 in Illinois. A little running, went over a few picnic tables, gave the playground a quick workout, and got out-sprinted by Sam and Alex, Sam's sandals flying off after the first couple strides!

C • have a great trip! 2

Saturday Jul 26, 2014 #

orienteering race 28:21 [4] *** 3.0 km (9:27 / km)
17c weight:165lbs shoes: Icebug Spirit OLX

ICO "Sprint" #2 at Holliday Park. Both of these courses were more middle length, with lots of extra distance to get around uncrossable out of bounds areas. Fun courses designed by Aragorn.

orienteering race 34:47 [4] *** 3.4 mi (10:14 / mi)
19c shoes: Icebug Spirit OLX

Course 3 at Holliday Park.

Sprint 2 (medium) ICO Holliday Park July 2014 Spri - Splits

Sprint 3 (long) ICO Holliday Park July 2014 Sprint - Splits

Thursday Jul 24, 2014 #

orienteering 1:45:00 [1] **
40c

Checking map and control locations at Deer Creek. Only a very few minor map updates.

Sunday Jul 20, 2014 #

walking 1:00:00 [1]

IST, CDG and CVG airports. Home.

C • Will you be at the convention August 9th 4

Saturday Jul 19, 2014 #

Event: Swiss O week 2014

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

IST airport. 3 hours on a plane that went nowhere. More of IST airport. Try again tomorrow.

That does not count an hour standing in line at Turkish passport control, some of it in the rain, the sprint through the thunderstorm from passport control to collect baggage, the two hour wait for the baggage check in to open, over an hour waiting to get back through passport control and more time in line at the Air France ticket counter.

Friday Jul 18, 2014 #

walking 1:00:00 [1]
shoes: Avia N

Mytilini, Lesvos, Greece.

Thursday Jul 17, 2014 #

road running 36:19 [3] 4.1 mi (8:51 / mi)
shoes: Starter Strike

Riviera track.

bicycling - stationary 5:00 [2]

swimming 5:00 [2]

Pool too crowded to do any real laps.

swimming 10:00 [3]

Several laps of various strokes in a short pool.

Wednesday Jul 16, 2014 #

walking 2:00:00 [1]
shoes: Avia N

Malta

Tuesday Jul 15, 2014 #

walking 2:00:00 [1] 5.0 mi (24:00 / mi)
shoes: Avia N

Mt Etna and Siciliy.

bicycling - stationary 18:00 [3]
ahr:124 max:147

Monday Jul 14, 2014 #

walking 1:00:00 [1] 3.0 mi (20:00 / mi)
shoes: Avia N

Sorrento

bicycling - stationary 18:00 [3]
ahr:147 max:124

road running intervals 15:42 [3] 1.9 mi (8:16 / mi)
shoes: Starter Strike

19 laps of approx .1 mile, 5 easy, 5 alternating fast and slow, then another 4 easy. Intended that to be 5 for an even 2 miles but miscounted.
49,52,52,51,51
41,54
42,52
42,54
41,53
41,56
55,54,51,51

Sunday Jul 13, 2014 #

walking 1:00:00 [1] 3.0 mi (20:00 / mi)
shoes: Avia N

Catacombs of Rome and Castel Gandolfo.

Saturday Jul 12, 2014 #

walking 1:20:00 [1] 4.0 mi (20:00 / mi)
shoes: Avia N

Sardinia.

bicycling - stationary 20:00 [3]

Friday Jul 11, 2014 #

walking 2:00:00 [1] 6.0 mi (20:00 / mi)
shoes: Avia N

Lucca and Livorno.

road running 30:32 [3] 3.5 mi (8:43 / mi)
shoes: Starter Strike

Riviera track.

Thursday Jul 10, 2014 #

walking 2:00:00 [1] 6.0 mi (20:00 / mi)
shoes: Avia N

Ajaccio, Corsica.

road running intervals 18:28 [3] 2.2 mi (8:24 / mi)
shoes: Starter Strike

22 laps on the Riviera track. 6 warm up at 9 min/mile pace, then alternating laps between 9 minute and sub 7 minute pace, then 5 more at 9 min pace for cool down.

54,54,53,53,53,53
43,54
43,54
42,54
41,53
41,53
39,57
56,52,53,53

Wednesday Jul 9, 2014 #

walking 15:00 [1]
shoes: Avia N

Cannes, France

I had signed up for a long hike but it was cancelled. Did a bus tour with my dad that had minimal walking.

Tuesday Jul 8, 2014 #

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

Cuevas del Drach and Palma de Mallorca, Spain.

road running intervals 13:41 [3] 1.5 mi (9:07 / mi)
shoes: Starter Strike

Laps on the Riviera running track which is approx. 0.1 mile. Alternating between 10 min/ mile pace with 5 faster laps around 7.5 pace.
1:03,1:02,0:49
1:02,0:45
1:02 0:44
0:58,0:44
0:59,0:42
0:58,0:58,0:57,0:56

Monday Jul 7, 2014 #

walking 3:00:00 [1] 9.0 mi (20:00 / mi)
shoes: Avia N

Ibiza.

road running 46:02 [3] 4.6 mi (10:00 / mi)
shoes: Starter Kratos

Ibiza. Distance estimated. Mostly flat bike path along the waterfront but sprinted up a good little hill near the end, then another short sprint finish to the security gate at the harbor. Planned to end there with a stop to pull out ID, but the security guard recognized me and waved me to keep going through, so I had to do a bit more for show :-)

Sunday Jul 6, 2014 #

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

Valencia. Oceanographic center and the old town area.

walking 2:00:00 [1] 5.0 mi (24:00 / mi)
shoes: Avia N

Valencia.

Fun, but I sure wish they would have let me drive the Formula One course. Now that looked like it would have been really exciting!

Saturday Jul 5, 2014 #

Event: WOC 2014 + 5 Days of Italy

walking 1:00:00 [1] 3.0 mi (20:00 / mi)
shoes: Avia N

Barcelona

Friday Jul 4, 2014 #

walking 2:00:00 [1] 6.0 mi (20:00 / mi)
shoes: Avia N

Barcelona

Thursday Jul 3, 2014 #

walking 2:00:00 [1] 6.0 mi (20:00 / mi)
shoes: Avia N

Barcelona.

Wednesday Jul 2, 2014 #

walking 2:00:00 [1] 5.0 mi (24:00 / mi)
shoes: Avia N

Ventana del diablo and Ciudad Encantada in Parquet Natural de la Serrania de Cuenca. Plus around town in Alcaniz.

Ciudad Encantada would be a fantastic place for orienteering sprints. Intricate rock formations but the ground between is mostly open and very fast.

Tuesday Jul 1, 2014 #

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

Cuenca, Spain

C • Your Dad 2

trail running 38:51 [3] 3.5 mi (11:06 / mi)
shoes: Starter Kratos

Cuenca. Distance estimated. Gravel roads and cliff-edge trails.

C • Cliff edge trails 3

walking 30:00 [1] 1.0 mi (30:00 / mi)

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