Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Kat

In the 30 days ending Jun 30, 2009:

activity

time

miles

Running

11:47:01

69.06

(10:14)

111.14

(6:22)

1042

Biking

8:24:00

Hiking

6:00:00

Orienteering

3:24:14

15.75

(12:58)

25.35

(8:03)

345

Strength Training

1:27:00

Stretching

1:00:00

Cross-Training

35:00

Swimming

30:00

Total

33:07:15

84.81

136.49

1387

[1-5]

32:07:15

6:00

0:00

» now

Tuesday Jun 30, 2009 #

Running 42:03 7.1 km (5:55 / km)
ahr:143 max:174 shoes: Asics Cumulus 2009

Warm-up (around 13 minutes), then 6x400m on the track, 1-minute walking rest, in lane 5, the three minutes walking rest followed by cool-down (about 11 minutes). Splits: 98, 96, 98, 97, 98, 95.

C • lane 5 adjustment 2

Strength Training 5:00 [1]

Stretching 5:00 [0]

Monday Jun 29, 2009 #

Running 59:25 10.83 km (5:29 / km)
ahr:132 max:156 shoes: Asics Cumulus 2009

Easy run with Max at 6AM down then up the river path. Some diversions, so part was on pavement. He started off quickly (around 5 min/km), then died in the second half.

Strength Training 6:00 [1]

core+1 min pushups (18).

Stretching 5:00 [0]

More like work day. Today was the first day of MathPath, when the kids arrive on campus. I woke up early and then spent the entire day (roughly 7 AM-10PM) setting up stuff for the kids, greeting them and parents, taking them to their rooms, helping them carry their luggage up several flights of stairs, and so forth. Fun, but exhausting. It's really exciting to meet all of them!

Saturday Jun 27, 2009 #

Running 30:27 [2] 5.5 km (5:32 / km)
ahr:135 max:157 shoes: Asics Cumulus 2009

Morning run with Kip and Max up and down the river path. Pretty quick turnover for my legs, but HR was fine.

Strength Training 5:00 [1]

Friday Jun 26, 2009 #

Running 7:10 [2] 0.8 mi (8:58 / mi)

Some easy laps around the CC track, in the 5th lane since the inner ones are all closed. My legs are tired - in particular, the muscle that's all the way on top of the thigh and is responsible for lifting the leg.

C • summer training 6

Cross-Training (elliptical) 25:00 [1]

Strength Training 5:00 [1]

Thursday Jun 25, 2009 #

Running 1:10:38 5.78 mi (12:13 / mi)
ahr:142 max:176 shoes: Asics Cumulus 2009

Incline Club Run - workout was 15x{1 min on, 1 min off} up the Barr trail, but after 9 my quads were getting tired and my HR was dropping, so I started doing 30" instead, and then did 1 minute again on the last one. I love the company! This club is great.

Strength Training 5:00 [1]

Stretching 5:00 [0]

Wednesday Jun 24, 2009 #

Running 29:06 [2] 2.77 mi (10:30 / mi)
ahr:130 max:160 shoes: Asics Cumulus 2009

Running in Palmer Park, before having dinner (steaks!) with Brian and Kathy. The trails were pretty slow - some rocky, others sandy - but there were some great viewpoints.

C • Palmer Park 2

Strength Training 5:00 [1]

Tuesday Jun 23, 2009 #

Biking 30:00 [1]

Some errands, and then to Ute Valley Park and back.

Running 30:50 [3] 3.16 mi (9:45 / mi)
ahr:139 max:161 shoes: Asics Cumulus 2009

Legs still kind of tired, but managed to get around ok on the Ute Valley Park loop and even felt pretty good!

Monday Jun 22, 2009 #

Running 16:50 [2] 1.88 mi (8:57 / mi)
shoes: Asics Cumulus 2009

Slow run along the bike path and back. Legs still feel tired, but getting better. Nice to have an easy week!

Strength Training (core) 5:00 [1]

Stretching 5:00 [0]

Biking 12:00 [1]

To/from the store.

Saturday Jun 20, 2009 #

Note
(rest day)

Strength Training 6:00 [1]

Stretching 5:00 [0]

Friday Jun 19, 2009 #

Biking 41:00 [1]

Biking to/from the pool.

Swimming 30:00 [2]

Lots of pulling, because kicking isn't good for the achilles bursitis.

Thursday Jun 18, 2009 #

Running 59:34 5.42 mi (11:00 / mi)
shoes: Asics Cumulus 2009

Incline Club Run. Warm-up to the start with John Garner, then roughly 18 minutes of tempo pace up the Barr trail, then some walking/jogging down with Roger, and finally run back to the car with John. I met some really nice people, and got to shake hands with Matt Carpenter. My hips hurt, which is why I didn't do the full 30-minute tempo run, but my quads were actually surprisingly ok.

Strength Training (core) 5:00 [1]

Stretching 5:00 [0]

Wednesday Jun 17, 2009 #

Note
(rest day)

Drive back to Colorado Springs, with a stop at the Mt.Princeton Hot Springs. Life is incredible.

Tuesday Jun 16, 2009 #

Hiking 6:00:00 [2]

Today I did an awesome hike with Sean and his dog, Hixon! About 20 miles, 8,000 feet of climb, and roughly 10 hours in total. We got up at 2:30 AM and headed up Redcloud Peak, then crossed the saddle over to Sunshine, and headed back down to the car, all by 9:45 AM. After an hour break to repack and rest, we headed up a different trail to Handies Peak. This was a steep climb the whole way, and more snow on top than the other two mountains. We got up there in about 2:15, which was pretty brisk and totally killed my quads! This was such an amazing day, and the actual hiking was only part of it. The rest was the wonderful company, the cooperative weather, the hamburger and rhubarb pie I had in the afternoon, the s'mores before bed....I'm going to remember this one for a while. And my 14ers count went from 2 to 5 today!

C • wow, ambitious 2

Monday Jun 15, 2009 #

Note
(rest day)

Legs feel tired, and last night Sean emailed me his mountain-climbing itinerary and invited me along, so it's good to have a rest day before all that!

Sunday Jun 14, 2009 #

Biking 30:00 [1]

Biking to/from the north side of Ute Valley Park.

Running 35:35 3.49 mi (10:12 / mi)
ahr:133 max:163 shoes: Asics Cumulus 2009

Easy run in Ute Valley Park. Felt really tired on the uphills.

Strength Training (core) 5:00 [1]

Saturday Jun 13, 2009 #

Running 29:16 [5] 1.0 mi (29:16 / mi) +612m 10:05 / mi
ahr:163 max:174 shoes: Asics Cumulus 2009

The Incline! Started at the bottom of the steps, finished at the top. Really badly wanted to take a break during the steepest part, but kept going out of curiosity to see what sort of time I could do. I ran the first bit, and then took a few more running steps later on, but after about fifteen minutes, the rest was all big monster steps up. I was standing on shaky legs when I finished, but so happy with myself and the world! My Garmin claims this was 0.82 miles, but the incline club website claims it's 1 mile and I'll believe them. I don't think the GPS watch is intended for 68% grade.

C • Pythagoras 1

Running 22:25 3.2 mi (7:00 / mi)
shoes: Asics Cumulus 2009

Running down back to the car via Barr trail.

Biking 1:20:00

Biking to/from REI. That was tough - legs sore, lots of hills, and headwind on the downhills. Also, at one point I had to bike along a 5-lane 40 mph street and that was terrifying. No bike lane - just cars braking in back of me. Yikes! Glad to make it home in one piece.

C • Cars breaking around you 3

Friday Jun 12, 2009 #

Biking 20:00 [1]

Easy riding around town to do some errands.

Strength Training (core) 5:00 [1]

Thursday Jun 11, 2009 #

Running 58:12 5.43 mi (10:43 / mi)
ahr:150 max:170 shoes: Asics Cumulus 2009

Ran the Section 16 loop with Sean this morning. Well, ran the first fifteen minutes, then alternated brisk hiking and running several steps the rest of the way to the top (maybe 1000 feet climb?), then fast running back down. Sean is a lot stronger than me, but he was nice about letting me set the pace and letting me catch my breath after the steep part. Christoph - I love your friends! :)

C • Oh man, you are going to ma... 1

Strength Training 6:00 [1]

Core and 1 minute of pushups (17).

Stretching 5:00 [0]

I was going to do the Incline Club intervals tonight, but my legs are too sore from this morning. Really, from the past two weeks!

Wednesday Jun 10, 2009 #

Running 45:00 6.92 km (6:30 / km)
shoes: Asics Cumulus 2009

Headed out for the easy run in Ute Valley park. I got lost on the way back - took a wrong turn and then the trail disintegrated into small, indistinct trails, and I followed some of these in exactly the opposite direction. And then a few drops of rain fell and I worried I'd be out there searching for an exit for a while, but I backtracked, figured out where I was (attention to detail helps!), and went in the right direction. Marve was heading towards me on the trail, because he was worried I might have hurt myself. How nice of him! Then we walked back together. He gave me a bottle of water back at his garage and I chatted with him and his wife for a few minutes, then headed back home.

Biking 50:00
shoes: Asics Cumulus 2009

20+ minutes biking to Ute Valley Park. Easy the first half, then some long, steep hills! At the top, I asked an elderly guy (Marve) out on his lawn where the trails were and he was so helpful! Even let me put my bike in his garage while I went out on my run since I didn't have a bike lock with me.
Then, really steep downhills on the way back home from the park. That must be a new speed record for me! And really scary. It's not getting logged, even though I bet my heart rate was high from the adrenaline.

Then right after this, I headed over to Sean's house near Colorado College. About 40 minutes roundtrip, but it will get logged as 30. That was easy cycling for the most part, almost like a cool-down.

Tuesday Jun 9, 2009 #

Running 1:01:30 5.5 mi (11:11 / mi)
ahr:124 shoes: Asics Cumulus 2009

Easy run with Dee and the dogs in the early morning at Red Rock Canyon. I've started runs before at 6 AM, but I've never finished them at that time before! It was dark when we started and sunrise by the end. Saw lots of wildlife - lots of deer, a rabbit, and a racoon.

Monday Jun 8, 2009 #

Biking 30:00 [1]

Biked to the Mountain Chalet and then to the Colorado Running Company to get myself some new running shorts, gloves, and best of all, topo maps of the Pikes Peak region. They are beautiful.

Biking 1:28:00
shoes: Asics Cumulus 2009

To Garden of the Gods via some bike paths, and then several loops in there (I got lost!), and then back. The GG loop is great for me because it's got some steep, but short hills so that I can work on standing up on the bike, and also gain some confidence on the downhills. Legs felt trashed by the end!

C • GG 4

Sunday Jun 7, 2009 #

Running 18:55 [4] 0.68 km (27:49 / km) +430m 6:41 / km
ahr:162 max:167 shoes: Asics Cumulus 2009

This morning, Dee and I got up at 5 AM and headed over to the Incline with her friend Becky. Between the two of them, they've got 4 dogs, so it felt like we were a big group. I started off walking up with them at an easy pace, but then decided I wanted to try going a bit faster. Unfortunately, I decided this right before the steepest part, so I didn't really get more than a minute of running in before the hiking started. That was tough! The Incline is really steep and the logs are often spread so far out that going upward felt like doing one-legged squats - put one leg up onto the next step, then try to straighten it and pull myself upward. What a workout! And I only did about half of it fast (although it was the much tougher half). Next time I'll start timing from the bottom and see what I can do.

C • One-legged squats 1

Running 32:15 [1] 6.12 mi (5:16 / mi)
ahr:111 shoes: Asics Cumulus 2009

Running back down to the car via the Barr Trail. Beautiful views and lots of people to say hello to.

Saturday Jun 6, 2009 #

Running 35:00 [1] 4.38 km (8:00 / km)
shoes: Asics Cumulus 2009

Went out on the Really Scruffy Goat orienteering course with Dee Kinsey, who has never orienteered before, and I'm proud to say that she was looking pretty good after about forty minutes. She was picking out things in the distance, orienting her map, and running pretty well through the sage. Afterward, we drove down to her house in Colorado Springs, where I'll be staying for the next 2+ weeks. I logged this as just really easy running training since we stopped very often and I'd already done most of these controls yesterday.

Strength Training 10:00 [1]

Some exercises on Dee's pilate machine. I'd never heard of such a thing before, but it exists and is in fact a pretty good core workout.

Friday Jun 5, 2009 #

Orienteering 50:43 [3] 6.7 km (7:34 / km) +235m 6:26 / km
shoes: Asics Cumulus 2009

Doing about half of the Really Scruffy Goat controls. This is a race happening tomorrow, so Mikell had already put out streamers and was in the process of hanging flags. The streamers make it *so* much better. And today I felt great! Eating breakfast helps. :)

Running 4:30 [2] 0.73 km (6:10 / km)
shoes: Asics Cumulus 2009

A bit of running while waiting for Mikell.

Biking 1:10:00 [1]

Legs felt ok, although the back of the left knee is still bothering me. It always hurts when I ride and none of the adjustments I've tried with the bike seem to help. So I just went out on 9th to the bend, without exploring further. There was a good headwind on the way back, so my return trip was quite a bit slower.

Stretching 5:00 [0]

Thursday Jun 4, 2009 #

Orienteering 29:21 [3] 3.52 km (8:20 / km)
shoes: Asics Cumulus 2009

Training at Gates of AMT Hell. I forgot to bring my long socks, so my shins got all scratched up from the sage! But I figured this was good training for orienteering races, so tried to stay focused despite the constant assault on my legs.

Orienteering 24:29 [3] 2.72 km (9:00 / km) +110m 7:29 / km
shoes: Asics Cumulus 2009

Training on Middle Crow's Toe. More abuse for my shins, and some good contour training.

Running 4:30 0.87 km (5:10 / km)
shoes: Asics Cumulus 2009

On the way back to the car (on a sandy road), I decided to try some faster running, so I did 3x{1 minute run at around 4 min/km, 30 sec walk}.

Biking 53:00 [1]

Started out biking with Mikell, but then got stopped at a red light and he disappeared over the interstate, so I went down to the river bikepath by myself. To keep myself occupied, I did 15" on, 15" off for awhile. Beautiful weather.

Strength Training (core) 5:00 [1]

Stretching 5:00 [0]

Wednesday Jun 3, 2009 #

Running 2:44 [2] 0.5 km (5:28 / km)
ahr:118 shoes: Asics Cumulus 2009

Orienteering 52:05 [3] 6.7 km (7:46 / km)
ahr:145 max:162 shoes: Asics Cumulus 2009

6km course on the West Medicine Bow map. Really good compass/direction training! And my body felt even better. I love that about altitude training - I feel stronger every day.

Strength Training (core) 5:00 [1]

Stretching 5:00 [0]

Tuesday Jun 2, 2009 #

Cross-Training (spinning) 10:00 [1]

Biking at home because the weather outside was cold and gray, and I needed a day off running for my foot.

Strength Training (core) 4:00 [1]

Stretching 5:00 [0]

Monday Jun 1, 2009 #

Running 5:30 [2] 0.92 km (5:59 / km)
ahr:130 shoes: 2008 VJ Integrators

Jogging to the map.

Orienteering 47:36 [3] 5.71 km (8:20 / km)
ahr:148 max:162 shoes: 2008 VJ Integrators

Training on First with the Most. Saw an elk!

Running 5:36 [3] 1.02 km (5:29 / km)
ahr:149 shoes: 2008 VJ Integrators

Jogging back to the truck.

Stretching 5:00 [0]

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