Training Archive: maprunnerIn the 30 days ending 2007-06-30:
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| F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | |||||||||||||||||||||||||||||||||
Saturday Jun 30 | ||
| trails 1:00:00 [3] | |
|
at PNS with Mike. Another great day; temps in the 60s and raining. Saw a baby deer, and for the first time, a buck. The baby turkeys are growing up. | ||
Friday Jun 29 | ||
| Nordic track 30:00 [2] | |
| weights 20:00 [2] | |
Thursday Jun 28 | ||
| weights (speed) 35:00 [3] | |
| orienteering 22:58 [4] *** 2.62 km (8:47 / km) | |
| 9c | ||
|
Woo hoo, sixty eight degrees! Perfect night to move around Bonner. Still had to walk some parts of the course, but I jogged all the way up the hill to the tree tonight. Next time, I'll push a bit harder, and try for a PR. | ||
Bonner Park - Splits | ||
Tuesday Jun 26 | ||
| trails 1:30:00 [3] | |
| ahr:155 | ||
|
at SMP after work. A brief thunderstorm hit the park at 5:30, which kept the mountain bikers away, so I had the place to myself. This was the first time I covered the entire length of both loops. Boy, these are nice new trails. Perfect for a long slow run. | ||
Monday Jun 25 | ||
| Nordic track 30:00 [2] | |
| ahr:129 | ||
| step aerobics 20:00 [3] | |
| ahr:140 | ||
| weights 20:00 [2] | |
| weight:116lbs | ||
| Another fun evening in the basement. | ||
Sunday Jun 24 | ||
| orienteering 17:27 [4] *** 2.3 km (7:35 / km) | |
| ahr:167 11c | ||
| Tower Grove sprint #1. My goal today was to treat this as a race; keep the pace high, read the map on the run, under pressure. I managed to keep running (as opposed to jogging) for most of the course. Only slowed down once or twice to double check a control feature (there were no markers). I was pleased with my map reading; I also did a good job of keeping my head up and looking ahead. | ||
| orienteering 17:42 [4] *** 2.05 km (8:38 / km) | |
| ahr:164 16c | ||
| Tower Grove sprint #2. I started this sprint only a few minutes after finishing the first one. Again, I was pleased with my ability to move quickly and smoothly. At control #7, my legs began to protest, and begged me to walk. But I kept on running. After control 10, the course switched from a 1:5000 map to a 1:1000 map. I gave myself a few seconds rest to try to adjust to the new scale. But then I started off again, quickly. Mike was following along at this point, but not saying anything. I thought I had found the first micro O control and was moving on, when Mike called out that I was incorrect. Damn! Very confused, but "punched" at the correct bush and moved on. Again, feeling stressed because I was tired, and being watched. Screwed up again. This map was making no sense! Oh, I'm off the map. Back on, but still confused. Again, Mike corrected me. At this point, I asked him not to follow, because I couldn't handle the stress. Pretty sure I finished the course correctly, because I calmed down and settled into the map. I must learn to deal with the stress; what if I had been at a spectator control, and people were photographing me to prove I really had punched?
| ||
| Note | |
| Most unusual AOWN moment today, at a Missouri highway rest stop. We saw a woman walking her macaque and marmoset. Got to pet them, and have them crawl up my legs and grab my sunglasses. Very cool. | ||
Saturday Jun 23 | ||
| orienteering 31:49 [3] *** | |
| ahr:158 8c | ||
| Forest Park,course #1. We are doing a park O training camp in St. Louis this weekend. Eric Buckley met us this morning, and provided a large selection of maps/courses. These are all sprint O courses, but since I decided to take it easier today, I'm calling it park O.
It took me until the third control to be comfortable reading the map--it's been too long since I orienteered on an unknown map. But after that, I was pretty steady. It was hot and humid (what a surprise!) and my body has not yet adjusted this year. But it's always fun to run around this park. | ||
| orienteering 25:03 [3] *** | |
| ahr:158 10c | ||
| Forest Park, course two. This one went better, because I was warmed up and could keep a steady pace. Managed to jog most of the course, with the exception of the big hill to the pavilion. Read the map well. Lots of fun. Thanks Eric! | ||
| C • yer welcome! 1 | ||
| walking 35:00 [1] | |
| After running in Forest Park, Mike and I spent a couple of hours walking around the art museum and zoo. My legs got tired, so I'll give myself some credit, and log it as just enough training to bring my weekly total to 4 hours :) | ||
| orienteering 11:23 [2] | |
| ahr:142 10c | ||
| Lafayette Park, course 1. I had never been to this park before (even though I lived here for 8 years) so this was a lot of fun. Small park, with two quick courses back-to-back. Had to dodge weddings guests, brides in horse-drawn carriages, and photographers, as well as many made lakes and pavilions. Lots of action packed into one tiny park. I was tired from our earlier activities, so I did these courses at a slow jog/walk. | ||
| orienteering 9:45 [2] | |
| ahr:151 6c | ||
| Lafayette Park, course 2. Another slow jog/walk. Mike met me near the end and followed behind, making sports announcer commentary, such as "Will she take the left or right route choice?" Added a tiny bit of pressure to have Mike watching, so of course, I went to the wrong bush at the last control. Oh well. I also missed that #3 (or 4?) was on the outside of the fence, until Mike pointed it out to me at the end. So obviously I was tired this afternoon. Time for a nice dinner. | ||
Friday Jun 22 | ||
| Note | |
| SLTC training weekend | ||
Thursday Jun 21 | ||
| weights 20:00 [2] | |
Tuesday Jun 19 | ||
| jog/walk warm up/down 20:00 [2] | |
| orienteering 21:19 [3] *** 2.36 km (9:02 / km) | |
| ahr:167 15c weight:117lbs | ||
|
Sar-Ko-Par sprint course. I walked this course a month ago, when PTOC hosted a sprint event (I was nursing my Achilles). I decided to try to jog it tonight, and make it another summer test loop. There was some temporary fencing up around the park (for a BBQ festival) which affected a few of my route choices. Unexpected, but challenging. Fun evening. | ||
sprint - Splits | ||
Sunday Jun 17 | ||
| trails 1:10:00 [3] | |
| ahr:151 | ||
|
on the river trail in Lawrence. The trail is starting to dry out, but it is not yet rock-hard. Perfect surface for running. Nice slow steady pace today. No animals, but lots of bikers. | ||
Saturday Jun 16 | ||
| walking warm up/down 5:00 [2] | |
| walking 13:43 [3] 1.0 mi (13:42 / mi) | |
| ahr:150 | ||
|
I love to use numbers to follow my training, so I've been looking for some measure of my VO2 max, etc. The recent discussion on AP all suggested tough workouts such as running up and down a hill as fast as you can--I'm too lazy for that. Then I found the perfect test for me:Rockport walking test. I went to the local HS track, only to find it closed for repairs. Mike came up with a solution, and found a relatively flat route through the neighborhood and HS buildings, using Google pedometer. So off I went. It's actually hard to walk fast, because you're tempted to run. Also, I wasn't sure how to pace myself. And it was hot. My time was 13:43 with a final HR of 150. This calculates out to a VO2 max of 38.6. Not bad for an average 40 something female, but definitely not in the athlete range yet. It will be fun to try this test every once in a while to asses my training. Many years ago (18 in fact) when I was poor graduate student, I volunteered for human studies to supplement my income. One time, I served as an "unfit control" for a series of fitness measures. I did a treadmill test then, and my measured VO2 max was 36.7. | ||
Friday Jun 15 | ||
| trails (hills) 40:00 [3] | |
| ahr:144 | ||
|
Up and down and up and down and up and down on the horse trails at Wyandotte. This is not a great place to run: the weeds overgrow the trail in places, the horse divets are huge, there are large mud areas. But this is the best hill area we've got, so it will have to do. Plus, it will make me tough :) (21:08 out, 19:44 back) | ||
Thursday Jun 14 | ||
| Nordic track 15:00 [2] | |
| ho hum | ||
| weights 20:00 [2] | |
| hum ho | ||
Wednesday Jun 13 | ||
| trails (speed) 30:00 [3] | |
| ahr:146 | ||
|
at SMP after work. (I'm trying to create a catch-phrase, a la "powerline and return") | ||
| C • catch-phrase 2 | ||
Sunday Jun 10 | ||
| weights 20:00 [2] | |
|
Kayaking around Lake Monona with my sister. We were out longer than this, but the pace was slow (I hadn't kayaked in years). I'm counting this as a weights workout. It was a lot of fun, even though the only wildlife I saw were a few floating dead fish! | ||
| walking 40:00 [2] | |
|
Hiking at Devil's Lake State Park, near Baraboo WI, with my sisters. Slow leisurely pace (again, only counting part of the total time). I carried the O map from a few years ago. I remembered some parts of the course quite clearly, but other parts were a complete blank. | ||
Thursday Jun 7 | ||
| jog/walk warm up/down 30:00 [2] | |
| orienteering 23:14 [4] *** 2.65 km (8:46 / km) | |
| ahr:166 9c | ||
|
Bonner time trial. I had to wait in the car for the pouring rain to stop, but when it did, I was rewarded with a huge rainbow (about 120 degrees). The park was WET--standing water everywhere. Every reentrant was now a stream, and the streams were raging. It was weird to run with water splashing up at every step (by next month, the ground here will be baked solid). I had to take it slow at the water crossings, and #5 (corner of rocky ground) was completely submerged! I knew the conditions would be slow, so it wasn't a PR. But I felt good about my effort, and now I have a baseline to track my summer training. | ||
Bonner Park - Splits | ||
Wednesday Jun 6 | ||
| step aerobics 45:00 [2] | |
| ahr:129 | ||
|
Jumping around in the basement. I haven't done a step video in more than a year; I'd forgotten a lot of steps. But it came back quickly.... A lot more fun than nordic track :) | ||
| weights 20:00 [2] | |
Tuesday Jun 5 | ||
| trails 1:15:00 [3] 4.0 mi (18:44 / mi) | |
| ahr:151 | ||
|
At SMP, two loops of the easy trail. I'm glad I skipped out of work a few minutes early; I beat the main crush of mountain bikers. I didn't see any deer during my first loop, which was odd. Maybe I just couldn't see them in the leaves? Saw plenty on the second loop; they must have been sleeping. Beautiful day to be out in the woods. The goal was to do an easy steady run, HR 145-155. But I couldn't keep my HR that low. When I was jogging, it was usually 160 or higher. I walked some of the inclines, and a minute or so every 10 minutes for a water break. Any ideas as to why my HR was so high? I was definitely not moving fast (39 minutes for the first 2 miles, which included 10 minutes of walking at the start) and 37 minutes for the second loop. I was well hydrated, the weather was 77 degrees and 39% humidity. No static interference (sprayed first) and the HR monitor is accurate for me. My guess is either inefficient running technique or getting used to the warmer weather. What do you think? | ||
| C • HR Readings 8 | ||
Monday Jun 4 | ||
| weights 20:00 [2] | |
| weight:117lbs | ||
| Nordic track 45:00 [2] | |
| ahr:125 | ||
| Still pretty boring, but it counts as training... | ||
Sunday Jun 3 | ||
| jog/walk warm up/down 30:00 [2] | |
| ahr:123 | ||
| trails 1:20:00 [3] | |
| ahr:151 | ||
|
On the river trail in Lawrence. The trail was in pretty good shape, for the most part. It was interesting to see the effect of the flood on the lower trail. Lots of erosion in some places. I did my usual 9/1 routine. Mike joined me for ~20 minutes. It was fun, but weird, to run with Mike, because we were never close enough matched, physically, to do this in the past. But after a while, Mike had to move a bit faster, so he jogged ahead. Saw two snakes and a bald eagle today. Weather was great, too. A very nice day. | ||
Friday Jun 1 | ||
| weights 15:00 [2] | |