Training Log Archive: maprunnerIn the 28 days ending Feb 28, 2013:
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| Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | ||||||||||||||||||||||||||||||||||||||||||||||||
Thursday Feb 28, 2013 #
stretch 1 [0]
Wednesday Feb 27, 2013 #
stretch 1 [0]
weights 40:00 [3]
I think my new trainer has finally figured out my "sweet spot". Previous sessions have been a bit too easy. Today was perfect. Just right on the first rep, a little harder on the second rep, pushing a bit to finish the third rep. I like this routine of short interval type training.
Tuesday Feb 26, 2013 #
stretch 1 [0]
Monday Feb 25, 2013 #
stretch 1 [0]
Hunkering down for our second big storm of the week. This time I bought enough Diet Coke :)
Note
Wow, I just looked closely at the registration list for the ISIC champs. Nine women in F50! Man, I wish I was running !
And Karan Keith is coming??? OK should put on A meets more often, if it brings people like Karan out of the wood work :) Maybe we should try to take a club photo (although Dave L won't be there....)
And Karan Keith is coming??? OK should put on A meets more often, if it brings people like Karan out of the wood work :) Maybe we should try to take a club photo (although Dave L won't be there....)
Sunday Feb 24, 2013 #
1 PM
stretch 1 [0]
orienteer 1:30:00 6.13 km (14:42 / km) +110m 13:29 / km
ahr:134 max:167
Sandy and I did a line O training at Clinton today. The line was on one map only. The leader tried to stay on the line, while the follower had to try to keep map contact. We alternated leading legs. Warm out there today (40s), which made the snow very mushy. Which was fun for downhill running, or on the packed trails. But was very tiring in the open fields.
We stopped a lot to discuss the map (which is a work in progress, with many features missing). Between the map and the snow, we didn't go nearly as far as we expected. I was glad to turn around, because I was tired from trying to keep up with Sandy (who is a much faster runner than me)
route
We stopped a lot to discuss the map (which is a work in progress, with many features missing). Between the map and the snow, we didn't go nearly as far as we expected. I was glad to turn around, because I was tired from trying to keep up with Sandy (who is a much faster runner than me)
route
Saturday Feb 23, 2013 #
stretch 1 [0]
Friday Feb 22, 2013 #
12 PM
ski 42:00 [1] 3.24 km (12:58 / km) +10m 12:46 / km
ahr:122 max:135
One more ski while the snow is still good. Also, it's about the only way I could get out of the house, since they still haven't plowed our street and my little Toyota can't handle our hilly, curvy street. Hope they plow soon, because I'm out of Diet Coke and getting CRANKY!
4 PM
stretch 1 [0]
erg 15:00 [2]
Thursday Feb 21, 2013 #
12 PM
ski 30:00 1.96 km (15:17 / km) +1m 15:15 / km
ahr:136 max:149
Woo hoo, working at home and 8 inches of snow by lunch time! Fun to get outside for a bit of skiing (first time this winter). Chatted with all the neighbors who were out shoveling their driveways.
4 PM
stretch 1 [0]
ski 45:00 [1] 3.28 km (13:42 / km) +10m 13:30 / km
ahr:112 max:138
and then Mike and I went out together after work. Easier to ski in car tracks on our street than breaking new ground at wast campus. But we passed over the same loop a few times, so it started to get easier. Physical fitness was fine today, but technique was lousy, as it always after a long lay off. Beautiful to be out in the snow this evening.
Wednesday Feb 20, 2013 #
stretch 1 [0]
weights 50:00 [3]
Tuesday Feb 19, 2013 #
stretch 1 [0]
Monday Feb 18, 2013 #
6 PM
stretch 1 [0]
run/walk 25:00 2.33 km (10:45 / km) +47m 9:46 / km
ahr:121 max:148
run/walk 18:00 2.11 km (8:33 / km) +8m 8:23 / km
ahr:134 max:168
Figured there was only one way I could do both things I wanted to do tonight, and that was to run/walk to and from the KU Symphony concert. Thirty degrees and a stiff wind meant I didn't get sweaty, but I sat in the back row just in case :)
Sunday Feb 17, 2013 #
12 PM
stretch 1 [0]
orienteer 2:15:06 10.7 km (12:37 / km) +271m 11:12 / km
ahr:146 max:211
Long practice at Rockhaven today. I ran a course that Mike, Jenny and Ulrik did last week. I started from a different location, and went to most, but not all of the controls. I had three goals today: 1. read ahead. 2. Stop as soon as things don't make sense. 3. See how my body reacted to no food. I did really well on 1 (for the first 90 minutes or so) and 2 (until 1:55 or so).
Step three was interesting. I usually take Cliff Blocks with me on my 2 hour runs. Today, I only carried diluted Gatorade. My mind was fine for 60 minutes; then I started to make minor mistakes, which I caught quickly. At 1:40, I started to react instead of predict what I would see. At 1:55, I hit the wall, started confusing up with down, and made a huge mistake. So now I know.
most of my route
Step three was interesting. I usually take Cliff Blocks with me on my 2 hour runs. Today, I only carried diluted Gatorade. My mind was fine for 60 minutes; then I started to make minor mistakes, which I caught quickly. At 1:40, I started to react instead of predict what I would see. At 1:55, I hit the wall, started confusing up with down, and made a huge mistake. So now I know.
most of my route
Saturday Feb 16, 2013 #
stretch 1 [0]
Lots of time walking and standing around in the cold snow this morning, as we practiced the start and finish for the A meet. Had 16 volunteers pre-run the courses also (edit: these runs were unofficial). Figured out a few things we need to improve, and the start and finish crews now feel comfortable with their roles. So a good day. But I'm wiped out now.
Thursday Feb 14, 2013 #
stretch 1 [0]
Wednesday Feb 13, 2013 #
stretch 1 [0]
weights 50:00
Tuesday Feb 12, 2013 #
6 PM
run/walk 1:00:00 6.78 km (8:51 / km) +86m 8:19 / km
ahr:147 max:178
stretch 1 [0]
Running around on west campus again
Monday Feb 11, 2013 #
stretch 1 [0]
Nordic track 20:00 [2]
Sunday Feb 10, 2013 #
12 PM
stretch 1 [0]
orienteer 1:12:03 4.92 km (14:39 / km) +137m 12:51 / km
ahr:116 max:167
Good training today: I was sleepy, muscles were tired, and I was a bit unmotivated. Perfect time to practice my concentration, when most things are against me. Temps were great (50) but the wind was fierce; made a big difference if you were in the woods or not.
I decided to do a slow deliberate map hike, on a contours only map at Clinton (well, I guess the roads were on the map. But the vegetation and trails were missing). My goal was to concentrate the whole time, and stop if I made a mistake. It was hard to tell if I was in exactly the right spot, but I seemed to be pretty close on most of them. Walked the whole way, until I got cold crossing the big field at the end, and jogged it in.
route
I decided to do a slow deliberate map hike, on a contours only map at Clinton (well, I guess the roads were on the map. But the vegetation and trails were missing). My goal was to concentrate the whole time, and stop if I made a mistake. It was hard to tell if I was in exactly the right spot, but I seemed to be pretty close on most of them. Walked the whole way, until I got cold crossing the big field at the end, and jogged it in.
route
Saturday Feb 9, 2013 #
Event: Lake Jacomo West
11 AM
stretch 1 [0]
orienteer race 2:01:01 11.94 km (10:08 / km) +227m 9:15 / km
ahr:153 max:176
Mike, Ulrik and I went to the PTOC 2 hour score O at Lake Jacomo. Pretty pleased with my effort today. I was pretty steady on the pace, and the navigation felt good, with only one point of confusion on the way to 14. Muscles are tired now, of course.
Awesome surprise to see Dan and Melissa Meenehan at the race. Great lunch with them after the run.
route
Awesome surprise to see Dan and Melissa Meenehan at the race. Great lunch with them after the run.
route
Friday Feb 8, 2013 #
stretch 1 [0]
Nordic track 25:00 [2]
Wednesday Feb 6, 2013 #
stretch 1 [0]
Tuesday Feb 5, 2013 #
5 PM
stretch 1 [0]
run/walk 40:00 4.23 km (9:27 / km) +68m 8:45 / km
ahr:134 max:175
an easy romp around west campus
Monday Feb 4, 2013 #
stretch 1 [0]
Plenty sore today, especially my triceps, biceps and lats. Forgot to mention yesterday, the aerial instructor actually said: If you can do a pull up, you should be able to do this move. LOL! Obviously, I couldn't do either. Erin S would be disappointed in my upper body strength.
Sunday Feb 3, 2013 #
stretch 1 [0]
Other (aerial acrobatics) 1:00:00 [2]
Aerial aerobics class with Sandy B. We played with hoops, silks, swings and ropes. It was cool. It was hard. I couldn't do any poses that required you to swing up your legs (lifting the hips up and over) but I was pretty good at the mermaid pose. Glad I tried it, even though I got a touch of motion sickness :)
Saturday Feb 2, 2013 #
12 PM
orienteer 1:02:49 4.3 km (14:37 / km) +112m 12:56 / km
ahr:137 max:172
Started the morning with a meet planning meeting with Spike, Mean Gene, Mike S, Dick and Paul. Then spent a n hour or so checking controls. A beautiful sunny day, temps in the upper 40s. Exactly what it should be like a month or so from now :)
Friday Feb 1, 2013 #
stretch 1 [0]
erg 20:00