Training Log Archive: maprunnerIn the 29 days ending Feb 29, 2012:
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| We | Th | 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 | ||||||||||||||||||||||||||||||||||||
Wednesday Feb 29, 2012 #
PT 1 [0]
6 PM
run 25:00 2.99 km (8:21 / km) +13m 8:10 / km
ahr:157 max:166
a little jaunt around west campus
Monday Feb 27, 2012 #
PT 1 [0]
Sunday Feb 26, 2012 #
11 AM
orienteer 1:51:02 *** 8.86 km (12:32 / km) +214m 11:11 / km
ahr:155 max:176 13c
Fourth run of my winter course. Fourth time I screwed up 4. Wonder if I'll ever get it right? Was thinking about running a bit too much at 5, and went up the wrong reentrant. Overran 8 a little bit. The rest went well, and I was pleased to shave about 8 minutes off my time.
Actually got too warm out there today. This winter has been amazing.
route
Actually got too warm out there today. This winter has been amazing.
route
Saturday Feb 25, 2012 #
4 PM
PT 1 [0]
run/walk warm up/down 11:30 1.01 km (11:20 / km) +6m 11:01 / km
ahr:127 max:172
orienteer 44:49 2.49 km (18:02 / km) +128m 14:20 / km
ahr:130 max:165 10c
run/walk warm up/down 6:30 0.5 km (12:52 / km) +35m 9:34 / km
ahr:145 max:163
I was inspired by Linear Ice, and I asked Mike to set me a contours-only course. He left the vegetation on too, so I could avoid the worst woods. I carried a compass, but there were no tapes or markers.
Took it slow and careful and tried to describe 9in my head) as many features in the circle as I could. I did fairly well, although I was almost never in the exact center of the circle. Took a long time at 5, and was pretty close. Missed 7 too high. This was good training and lots of fun.
route
Took it slow and careful and tried to describe 9in my head) as many features in the circle as I could. I did fairly well, although I was almost never in the exact center of the circle. Took a long time at 5, and was pretty close. Missed 7 too high. This was good training and lots of fun.
route
Thursday Feb 23, 2012 #
PT 1 [0]
Wednesday Feb 22, 2012 #
6 PM
weights 1:00:00 [3]
Haven't done this in two weeks, so I will be sore tomorrow.
Haven't done arms in several weeks (I have a substitute trainer for 8 weeks, and she concentrates on legs) so my arms will be really sore tomorrow.
Felt good to do this tonight, though.
Haven't done arms in several weeks (I have a substitute trainer for 8 weeks, and she concentrates on legs) so my arms will be really sore tomorrow.
Felt good to do this tonight, though.
Tuesday Feb 21, 2012 #
Note
Long travel day back home., after another fabulous Yellowstone vacation. For some reason, I'm having a particularly hard time adjusting back to "real life" after this trip. I miss the scenery, emptiness and absolute quiet.
I've updated my log for the past week. Photos coming soon.
I've updated my log for the past week. Photos coming soon.
Monday Feb 20, 2012 #
12 PM
ski (cross-country) 1:30:00 7.81 km (11:32 / km) +52m 11:09 / km
ahr:119 max:133
We drove through the Lamar Valley to the NE edge of the park to ski a new (to us) trail. We saw a big horn sheep on the way out, perched high on the rocks around Soda Butte.
We skied the Bannock trail. It was very similar to Baronette, with high alpine pines and deep snow. It was snowing and windy the whole time we were out, but this was a beautiful, and easy, ski. This time I ate a cookie after one hour, and Mike noticed how my pace was slower before eating, and picked up again a few minutes later. I really must train my body's endurance past 60 minutes!
We then ate lunch and drove back through Lamar, where we saw (far in the distance) two wolves eating a carcass.
We skied the Bannock trail. It was very similar to Baronette, with high alpine pines and deep snow. It was snowing and windy the whole time we were out, but this was a beautiful, and easy, ski. This time I ate a cookie after one hour, and Mike noticed how my pace was slower before eating, and picked up again a few minutes later. I really must train my body's endurance past 60 minutes!
We then ate lunch and drove back through Lamar, where we saw (far in the distance) two wolves eating a carcass.
4 PM
ski 1:30:00 7.58 km (11:53 / km) +147m 10:50 / km
ahr:112 max:130
Stopped to ski to Tower Falls. This is a groomed trail, straight up and easy down. It's traditionally our last ski (when my legs are really tired) and it's the only trail we've skied all 5 times we've been to Yellowstone (in winter). The snow had stopped but the temps were dropping. Still, it was late afternoon, so we were mostly alone with the fabulous views. A perfect way to end the trip.
Turned in our skis and drove back to Bozeman to spend the night.
Turned in our skis and drove back to Bozeman to spend the night.
Sunday Feb 19, 2012 #
walk 1:00:00 [1]
Susan, Mike and I walked around the geyser basin around Old Faithful. After watching OF erupt from a distance, Susan left and Mike and I walked around some more. At the end, we sat and watched Grand and OF going off, simultaneously, at opposite ends of the basin, while Castle was getting primed to erupt. Beautiful sunny morning, with fresh snow. A photographer's dream, and one of those days that looks just like the postcard picture.
Took the snow coach back to Mammoth that night, with Jim P again.
Took the snow coach back to Mammoth that night, with Jim P again.
Saturday Feb 18, 2012 #
10 AM
ski (cross-country) 4:30:00 17.04 km (15:51 / km) +236m 14:49 / km
ahr:120 max:141
This was our planned long day of skiing. We fueled up at breakfast, then skied through the geyser basin and towards Fairy Falls.
In the past, we stopped every 15 minutes for me to rest and snack, and that was the only way I could make it through a long ski day. This year, I was taking a drink (of mild gatorade) every 20 minutes, but we never sat down or took a long rest. I think Mike and I were both lulled into the fact that I was stronger this year, and I didn't eat any food on the way out. I started getting tired after 2 hours, and was stumbling through some technical sections. I finally hit the wall and started getting cranky. I ate a granola bar and we decided the best option was to turn around (we had gone about 3/4 of the way to Fairy Falls). A short while later, we stopped and ate lunch. And after that I perked right up and was fine. I took some more food every 90 minutes or so after that, and we stayed out for 8 hours all told.
On the way back, we stopped skiing to walk around two geyser basins. The first one was filled with snowmobile tour riders. We had the second one (Black Sand) all to ourselves, except for the coyote who wandered through. On the way back, we scared up a bald eagle and some ravens from a carcass.
My Forerunner battery ran out on the way back to Old Faithful. We watched the geyser go off one more time, then joined Susan for dinner. A great day.
In the past, we stopped every 15 minutes for me to rest and snack, and that was the only way I could make it through a long ski day. This year, I was taking a drink (of mild gatorade) every 20 minutes, but we never sat down or took a long rest. I think Mike and I were both lulled into the fact that I was stronger this year, and I didn't eat any food on the way out. I started getting tired after 2 hours, and was stumbling through some technical sections. I finally hit the wall and started getting cranky. I ate a granola bar and we decided the best option was to turn around (we had gone about 3/4 of the way to Fairy Falls). A short while later, we stopped and ate lunch. And after that I perked right up and was fine. I took some more food every 90 minutes or so after that, and we stayed out for 8 hours all told.
On the way back, we stopped skiing to walk around two geyser basins. The first one was filled with snowmobile tour riders. We had the second one (Black Sand) all to ourselves, except for the coyote who wandered through. On the way back, we scared up a bald eagle and some ravens from a carcass.
My Forerunner battery ran out on the way back to Old Faithful. We watched the geyser go off one more time, then joined Susan for dinner. A great day.
Friday Feb 17, 2012 #
2 PM
ski (cross-country) 1:30:00 7.07 km (12:43 / km) +128m 11:40 / km
ahr:133 max:153
Took the snow coach to Old Faithful in the morning, with Darla (who likes dippers) as our driver. Fun to recognize the "regular" drivers we've had in the past.
Saw Old Faithful erupt, with only 3 or 4 other folks nearby This is why we love Yellowstone in winter, so less crowded than other seasons.
We headed up hill towards Mallard Lake. I had some hard times with herring-boning. I know the principle is to dig in the edges, but I can't seem to make my ankles turn enough. I especially have difficulty going down into a small gully, then having to immediately transition to herringbone on the opposite side. But we got further up the hill this time than the last time we tried this trail. And I had fun going downhill most of the way :)
Saw Old Faithful erupt, with only 3 or 4 other folks nearby This is why we love Yellowstone in winter, so less crowded than other seasons.
We headed up hill towards Mallard Lake. I had some hard times with herring-boning. I know the principle is to dig in the edges, but I can't seem to make my ankles turn enough. I especially have difficulty going down into a small gully, then having to immediately transition to herringbone on the opposite side. But we got further up the hill this time than the last time we tried this trail. And I had fun going downhill most of the way :)
Thursday Feb 16, 2012 #
Note
We took a day-long snow coach tour to see the Grand Canyon of the Yellowstone. We had never seen it in winter. It was a fun trip, with Jim P as our driver, and only two other passengers (two young Swiss guys). Saw our first Yellowstone beaver (Jim has amazing animal-spotting abilities). Finished the day with a fabulous dinner with Susan, who bought the wine. (She lost the bet on the SF 49ers-NY Giants playoff game :)
Wednesday Feb 15, 2012 #
3 PM
ski (cross-country) 1:20:00 7.2 km (11:06 / km) +154m 10:02 / km
ahr:127 max:152
Got up at 4 am so we could be skiing in Yellowstone by early afternoon (traveled from MCI to DEN to BZN). Went to the Blacktail Plateau first, since it's an easy groomed trail. I need to ease back into skiing, since I rarely ski and I'm not very good. We definitely move at a hiking pace, with lots of stops. So I'm only logging the time we spent moving. However,both Mike and I noticed that I was moving much steadier and with less resting stops. Definitely in better shape than any of our other trips.
Beautiful sunny day, temps in the 20s. We had to stop and turn around when we discovered the trail was blocked by a resting herd of bison. Later we had to wait for some other bison to cross the trail, before we could proceed. A very nice day.
Then we drove out through the Lamar Valley, looking for wildlife. We pulled over when we saw all the "professional" wolf spotters on the side of the road. We were rewarded with our closest ever wolf spotting (maybe 100 meters). Even cooler: the wolf started to howl! Over and over. Eerie and wonderful.
Finished with a nice dinner at Mammoth, where we met up with my sister Susan (who was traveling with a group).
Beautiful sunny day, temps in the 20s. We had to stop and turn around when we discovered the trail was blocked by a resting herd of bison. Later we had to wait for some other bison to cross the trail, before we could proceed. A very nice day.
Then we drove out through the Lamar Valley, looking for wildlife. We pulled over when we saw all the "professional" wolf spotters on the side of the road. We were rewarded with our closest ever wolf spotting (maybe 100 meters). Even cooler: the wolf started to howl! Over and over. Eerie and wonderful.
Finished with a nice dinner at Mammoth, where we met up with my sister Susan (who was traveling with a group).
Tuesday Feb 14, 2012 #
PT 1 [0]
All packed for our trip to Yellowstone. Just like the Walkers, we're heading out to find the snow. Looking forward to lots of cross-country skiing and wildlife viewing. But I won't be able to share any stories until we return. Also looking forward to being "off the grid" for a week.
Monday Feb 13, 2012 #
PT 1 [0]
Lots of running around today. First at work (lots of meetings) then after work (dropping off meet supplies at Gene's) then after dinner (gathering everything to pack).
Sunday Feb 12, 2012 #
1 PM
PT 1 [0]
orienteer 1:56:59 8.5 km (13:46 / km) +298m 11:43 / km
ahr:146 max:177 16c
Reran an old SMP course, while Mike and Paul checked out some mapping questions. My mantra for the day was "Concentrate. Navigate". I was literally saying that to myself in the woods. I tried not to think about pace, but move carefully and steadily. I thought I did pretty well, except for 9. I always had problems with that control location. After I realized I had missed it, I went back, and finally identified the stream bend. The map is definitely screwy there. No sign of a trail or a ditch.
As I was approaching 13, I finally looked at my watch, and realized I was already 15 minutes late to meet Mike (who was sitting in the cold car). Since I had already been out for two hours, I just ran it back in (I started at the marina, near 16).
After I got home and downloaded my track, I had a rude awakening. I knew I could be slightly off of 4 and 18 (there were no tapes or markers) but I was really wrong there, as well as 10 and all my visits to 2/6/11. Pretty sad performance. And then looking at my previous splits, I realized I was really slow today, too. I guess part of that was my concentration on map reading, but still, this was dismal.
route
As I was approaching 13, I finally looked at my watch, and realized I was already 15 minutes late to meet Mike (who was sitting in the cold car). Since I had already been out for two hours, I just ran it back in (I started at the marina, near 16).
After I got home and downloaded my track, I had a rude awakening. I knew I could be slightly off of 4 and 18 (there were no tapes or markers) but I was really wrong there, as well as 10 and all my visits to 2/6/11. Pretty sad performance. And then looking at my previous splits, I realized I was really slow today, too. I guess part of that was my concentration on map reading, but still, this was dismal.
route
Saturday Feb 11, 2012 #
2 PM
PT 1 [0]
orienteer 19:10 2.0 km (9:35 / km) +58m 8:22 / km
ahr:144 max:178 7c
Testing my courses for the Feb 18th event (we won't be here). I had designed the courses on paper, and Mike hung streamers this morning. i wanted to see how the courses worked for the participants, plus get some time on my feet. Started with beginner course, as a warm up. Walked at the start, moved faster as I progressed.
orienteer 1:12:08 6.0 km (12:01 / km) +121m 10:55 / km
ahr:151 max:187 14c
After I was warmed up (in was in the 20s today) I ran the advanced course. Started out hard, but got tired by the end. Was disappointed to make a few mistakes on the course, but happy to have worked hard the whole time.
orienteer 28:00 2.4 km (11:40 / km) +23m 11:08 / km
ahr:137 max:166 7c
Only wanted to be out for another 30 minutes or so, so I did part of the intermediate course. Really tired by now, so I did a lot of walking. Clean navigation.
Friday Feb 10, 2012 #
PT 1 [0]
erg 25:00 [2]
Wednesday Feb 8, 2012 #
PT 1 [0]
Nordic track 20:00 [2]
Ate dinner at Esquina, for the last time under the current format. The restaurant is closing for a week, undergoing renovation and a menu change. Should be interesting, but I will miss the Peruvian Potato taco.
Tuesday Feb 7, 2012 #
5 PM
PT 1 [0]
weights 1:00:00 [3]
Monday Feb 6, 2012 #
PT 1 [0]
Sunday Feb 5, 2012 #
Note
I think I get to add the Super Bowl to my training, since my HR was certainly elevated for most of it!!!
GIANTS WIN
GIANTS WIN
GIANTS WIN
GIANTS WIN
GIANTS WIN
GIANTS WIN
C • :-) 3
11 AM
PT 1 [0]
walk warm up/down 10:00 [1]
orienteer 52:39 3.5 km (15:03 / km) +142m 12:30 / km
ahr:151 max:180 10c
Mike set a route choice training at Rockcrusher. He and Eric went together, and took different routes to each marker. I went by myself, so I didn't test route choices today. I can come back another day and try alternate routes.
I was tired after yesterday's race, so I couldn't move well on the trails. Decided to practice what I could: looking ahead for features in the terrain; paying close attention to the trail and changing compass on each bend; and judging distances.
And when I hit the wall around 45 minutes, I payed attention to what goes wrong when I am tired, and how I can minimize the impact.
Fun to see F-Tori and Turner out there too (and I heard that Mean Gene was also sighted).
Now to spend the rest of the day eating and watching the Super Bowl. GO GIANTS!
route
I was tired after yesterday's race, so I couldn't move well on the trails. Decided to practice what I could: looking ahead for features in the terrain; paying close attention to the trail and changing compass on each bend; and judging distances.
And when I hit the wall around 45 minutes, I payed attention to what goes wrong when I am tired, and how I can minimize the impact.
Fun to see F-Tori and Turner out there too (and I heard that Mean Gene was also sighted).
Now to spend the rest of the day eating and watching the Super Bowl. GO GIANTS!
route
Saturday Feb 4, 2012 #
11 AM
PT 1 [0]
orienteer 1:01:57 3.9 km (15:53 / km) +132m 13:35 / km
ahr:159 max:213 13c
Mike, Gene and I drove to the PTOC race at Wallace St Park. Rainy and 40 degrees. I had to run around the house this morning to find my hat, gloves, etc, that haven't been used much this winter. Was dressed OK for the run, except my wet hands got cold (even though I was wearing smart wool gloves).
Concentration was mixed today, some high points but mostly pretty sloppy. After two weeks off from running, it took a while to get into rhythm. Hills were tough. Woods were thick. Lots of downed stuff and low bushes made it hard to move consistently.
But I enjoyed the course, was happy to be back in the woods and moving well on the trails. And was thrilled with the delicious hot chili waiting for us at the finish. Thanks Angie!
route
Concentration was mixed today, some high points but mostly pretty sloppy. After two weeks off from running, it took a while to get into rhythm. Hills were tough. Woods were thick. Lots of downed stuff and low bushes made it hard to move consistently.
But I enjoyed the course, was happy to be back in the woods and moving well on the trails. And was thrilled with the delicious hot chili waiting for us at the finish. Thanks Angie!
route
Thursday Feb 2, 2012 #
walk 20:00 [1]
Weather is supposed to be rainy and 40s tomorrow, so I thought I get outside while it was still sunny and 50s
6 PM
PT 1 [0]
erg 20:00 [2]
Wednesday Feb 1, 2012 #
PT 1 [0]