Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: IndyBass

In the 7 days ending Nov 11, 2006:

activity # timemileskm+m
  Orienteering1 1:16:59 3.14(24:29) 5.06(15:13) 22012c
  Walking (open/hill)2 43:56 2.66(16:31) 4.28(10:16) 38
  Running (open/hill)2 41:08 4.0(10:17) 6.44(6:23) 66
  Running (treadmill)1 17:30 1.9(9:13) 3.06(5:43)
  Walking (treadmill)1 12:30 0.73(17:07) 1.17(10:38)
  Total4 3:12:03 12.43(15:27) 20.01(9:36) 32412c
averages - weight:207lbs

«»
1:16
0:00
» now
SuMoTuWeThFrSa

Saturday Nov 11, 2006 #

Orienteering race 1:16:59 [4] **** 5.06 km (15:13 / km) +220m 12:30 / km
ahr:158 max:178 12c weight:207lbs shoes: VJ Integrators

Orange course at Camp Ransburg.

Note

I generally wouldn't run Orange, but I made the call based on the distances. I've had two wildly inconsistent runs lately on mid-4K courses (Cherokee Park and Germantown), and I realized that chewing on a 7K course today would just push me into the exhaustion zone.

The course went fine. I felt small bits of pain in my right knee during some of the early climbs, but nothing after that. Two nav mistakes (see leg comments). No ankle probs in the spikes today.

I would very much like to keep running my age category in 2007 (rather than jumping down to the gender class in a shorter course). As my first two A-meets this year showed, that won't be possible without a serious commitment this winter to building a better cardio base (whatever sort of commitment I can muster given the limitations of job, commute and family, of course).

That means lots of incremental jogging, with as much of that outdoors as possible. I've been really inspired lately by my little Province Park runs, so maybe I've returned to that venue at just the right time. Next weekend I'll try using the bike to get to the park, for a bit of cross-training variety.

Onward and upward.

Friday Nov 10, 2006 #

Walking (open/hill) warm up/down 21:50 [1] 1.33 mi (16:25 / mi) +22m 15:37 / mi
shoes: Montrail Hurricane Ridge

One lap warm-up, three laps cool-down.

Running (open/hill) 20:18 [3] 2.0 mi (10:09 / mi) +33m 9:39 / mi
ahr:146 max:176 weight:208lbs shoes: Montrail Hurricane Ridge

Six laps of Province Park hill loop. HRav/lap: 147/162/164/167/170/170

Note

Today was a holiday off from work, and it was a sunny, brisk morning, so I tried the hill loop at Province Park again. No ankle brace today. No problems.

It felt great, and it was nice to be outside. I saw a few other walkers and joggers on the park roads. One section of my loop follows the edge of a stream, and the air was nice and chilly along the water.

Looks like I had a bit quicker pace today without intending to, and the HRave per lap was about 10 bpm lower than my Sunday run, which seems like too big a delta to me. I wonder if there is a problem with the monitor.

Speaking of the monitor, though, I gotta give props to Polar for a very easy-to-use design for the S120. When you're trying to pack a bunch of functions into a small number of buttons, it is easy to make the device very cryptic to use.

But with the S120, I can go from the watch mode, to monitoring mode, to stopwatch start, to splits, all with sequential presses of the single red button on the front. One last push of the "stop" button on the side ends the session. All the basic stuff I need with basically one button. Exactly the way I would have designed it. ;-)

One minor quibble is that I wish the buttons "felt" better when I press them. They feel kinda cheap. The buttons on my Ironman are much better.

I reconfirmed the distance on the loop this morning by walking with the bike on the cool-down loops. At three laps, the bike said 0.99 miles, and two or three steps later, it clicked over to 1.00. Sweet.

This was a good session.

Wednesday Nov 8, 2006 #

Running (treadmill) 17:30 [3] 1.9 mi (9:13 / mi)
ahr:146 max:175 weight:205lbs shoes: Nike AirMax Tailwind

Walking (treadmill) warm up/down 12:30 [1] 0.73 mi (17:07 / mi)
shoes: Nike AirMax Tailwind

Monday Nov 6, 2006 #

Note
(sick)

I mentioned yesterday that I was playing nurse to the family all weekend. A stomach flu swept through the family. I thought I dodged the bullet, but finally on Sunday evening, I felt my stomach cramping up. It was all downhill from there (yuk).

So, I didn't go to work today. I was in quite a bit of muscle pain most of the day. I forgot to mention in my log yesterday that I spent some time working in the crawlspace of the house on Sunday, which is a brutal workout, especially for core/abs. Between that and typical sore muscles from being sick, it was a puny day.

Sunday Nov 5, 2006 #

Walking (open/hill) warm up/down 5:36 [1] 0.33 mi (16:58 / mi)
shoes: Montrail Hurricane Ridge

Walking around in parking lot. Distance approximate.

Running (open/hill) 20:50 [4] 2.0 mi (10:25 / mi) +33m 9:54 / mi
ahr:156 max:183 weight:208lbs shoes: Montrail Hurricane Ridge

Jogging the hill loop at Province Park. Six laps. HRavg for each lap: 161/173/174/176/177/178.

Walking (open/hill) warm up/down 16:30 [1] 1.0 mi (16:30 / mi) +16m 15:43 / mi
shoes: Montrail Hurricane Ridge

Cool down. Three more laps of hill loop.

Note

Today was a run day, but I wanted to do something other than the treadmill again. My whole family has been sick this weekend, so I couldn't go too far (so Harbin was off the table).

I decided to try the hill loop at Province Park again. The last time I jogged this loop (early this year), I mildly turned my ankle, and haven't been back since. Today I wore the Montrails, as well as a brace on my right ankle, just in case.

I dug my poor underused bicycle out of the shed and brought it with me to measure the distance of the loop on the cycle computer. Turns out it is very close to 1/3-mile, which makes the math easy!

Jogged for two miles, and walked for one mile more. Kept an eye on the monitor. It is amazing how much harder it is (cardio-wise) to jog on open ground, even though my linear speed might be the same or (in this case) even slower than my typical treadmill speed.

I really felt good when I was done. I don't think I'll need to wear the ankle brace next time. The Montrails are plenty stable on this kind of ground. I was tempted to do an easy ride on the bike on the greenway trail that runs through town, but it was starting to drizzle, so I headed home.

I have a map of this park with 2-ft contours on it. The climb for this loop is about 16.5m per mile (3 laps). It adds up!

« Earlier | Later »