Training Archive: maprunnerIn the 30 days ending 2008-09-30:
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| 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 | S | M | T | |||||||||||||||||||||||||||
Tuesday Sep 30 | ||
| row 20:00 [2] | |
| weight:119lbs | ||
Sunday Sep 28 | ||
| trails warm up/down 20:00 [2] | |
| orienteering race 1:49:44 [4] 6.8 km (16:08 / km) | |
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Classic distance at NAOC. As I was warming up, my quads let me know that three days in a row was too much. So I didn't have to worry about running too hard today. I only jogged a few times (and always downhill). Concentrated on being steady and consistent. Goofed a few times (drawn to the wrong control at 2; wandered a bit at 6) but always corrected quickly. Physically, though, I was beat. Started to stumble over my own feet every other step, so I took so crazy routes on trails to avoid the woods. Glad to just finish. Happy to have done three days with no major mistakes. Some fun notes: Susie started two minutes after me. My goal was to make it to the second control before she passed me. Just missed: she punched just ahead of me. Never saw her again; she had a great day. A bunch of us were wandering around looking for 6. Suddenly I heard JJ (in my head) saying "if a bunch of people are looking all around, you're not in the right place". So I promptly stopped, turned around, and went back towards my last known location. Thanks JJ! When I came out of the woods onto the main road at one point, I looked up and saw about 50 people moving in both directions. I did a double take; thought I was at an European O meet. Don't remember ever seeing so many people at a meet in the US. It was great. Sandy and I were together for the last four controls. There wasn't much route choice, so we went the same way. She laughed at one point when she realized that WinSplits would show us as following each other! Overall a great weekend. Met my O goals, and had a fabulous time visiting with lots of good friends. Time lost: 3.8 Consistency: 13.0 | ||
| C • we did see each other 2 | ||
Saturday Sep 27 | ||
| trails warm up/down 30:00 [2] | |
| orienteering race 1:04:46 [4] 3.9 km (16:36 / km) | |
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Middle distance race. I was nervous before the start, because it has been about 6 months since I had orienteered in the woods. I wasn't sure I would remember how to read the map. Turns out the hardest thing (for most of us) was just _reading_ the map. It was pouring rain, and my sports glasses and magnifier kept fogging up. Plus it was dark in the woods. I had to stop often to read the map. Started out clean, then a small bobble on the way to 4. Wasn't sure where I was the whole time, but recognized when it was time to stop and determine exactly where I was. Biggest mistake was 7, where I missed it the first time. But I had a plan, and I followed it, for once. Back to the trail, attack again. Got it the second time. Tired and sloppy towards the end, but no major mistakes. Overall, a decent day. Time lost: 6.7% consistency: 19.2% | ||
Friday Sep 26 | ||
| Event: North American Championships | ||
| trails warm up/down 20:00 [2] | |
| orienteering race 14:58 [4] 1.8 km (8:19 / km) | |
|
First sprint at NAOC. My goal was to be clean and consistent. I pushed pretty hard, but reminded myself to pay attention to the map, and ignore the running. It worked. I had a very clean run. And a miracle occurred: Peggy made one mistake, which allowed me to beat her by 11 seconds. First time I ever beat Peggy. My goal for the weekend is three clean days. Since I make mistakes when I get tired, I knew I had to pace myself this weekend. I decided not to run the second sprint. Time lost: 0 % Consistency: 7.2% | ||
| C • And 2 | ||
Tuesday Sep 23 | ||
| Note | |
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Spent a long time talking to the realtor tonight. The good news: he agreed that the house looked ready to sell (his only suggestion: power wash the deck). The bad news: we have some "mushy" siding (T11 ???) that will need to be replaced. Now we have to decide to either fix it ourselves or lower our price expectation about $10,000. Either way, the money is gone :( And we can't put the house on the market as soon as I hoped. But for now, I'm going to relax in my weirdly impersonal home, and look forward to a great weekend of O and friends. | ||
Sunday Sep 21 | ||
| Note | |
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Another long day of house work. Did things I NEVER do (like trim the yard around the driveway and sidewalks, and hang just a few items of clothing in the closet, in rainbow order). Last thing was putting fresh flowers in each of the bathrooms. I think the house is finally ready to sell; let's hope a realtor does, too. Will call tomorrow. | ||
Saturday Sep 20 | ||
| trails (speed) 40:00 | |
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at PNS this morning. Beautiful fall day, with wisps of mist among the trees. Then, off to the amusement park (company picnic) where I went straight to the back of the park and rode the Mamba three times in a row. Woohoo! I love roller coasters! Also rode the Detonator, and then I left the park. Next, we're off to Lawrence for Mom and Ron's annual fall party. Should be fun. | ||
| C • Roller Coasters! 1 | ||
| weights 15:00 [2] | |
Friday Sep 19 | ||
| row 20:00 [2] | |
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Spent 12 hours today working on the house. We're getting very close... | ||
Thursday Sep 18 | ||
| trails 1:00:00 [3] | |
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at SMP after work. The trails finally reopened after all the rains. It was nice to be back. Beautiful fall day. | ||
Wednesday Sep 17 | ||
| orienteering 30:00 [3] | |
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Gene set up a Line O on the KU campus. It was hard to stay exactly on the line; very good training. My old body wasn't used to all the concrete and stairs, so it was also a good workout. Nice dinner afterwords with Gene, Pete, Paul, Reta, Mike, Dick and Nancy. | ||
Tuesday Sep 16 | ||
| weights 15:00 [2] | |
| weight:118lbs | ||
Sunday Sep 14 | ||
| jog/walk 2:00:00 | |
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With all the recent rain, all of our usual trail locations were in bad shape. So we went to the Missouri levy, from Riverside to Parkville. The winds were really strong on the way out (but appreciated on the way back). About one third was pavement; the rest was crushed gravel. My legs are tired from running on a man-made flat surface. But it as really nice to explore a new area; it made the time go faster. | ||
Saturday Sep 13 | ||
| jog/walk warm up/down 32:00 [2] | |
| orienteering 20:54 [5] | |
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I decided it was time to push myself around the Bonner test loop again. Didn't try for a PR; I was sleepy and my resting HR was high. Instead, I decide to push a little faster in the beginning (I tend to loaf at first) and just push a little bit harder on each leg (I was inspired by a story that Mike told me about Billy Mills--can't find a web reference, but I'm looking). I decided to categorize this effort as a 5 because I felt pretty bad the whole time (breathing was especially ragged). And lo and behold, I knocked a minute off my PR. A good day. | ||
| C • Billy Mills 2 | ||
| row 15:00 [2] | |
| Adjusted the foot holders; easier to row, and less stress on my Achilles. | ||
| weights 20:00 [2] | |
Bonner Park - Splits | ||
Thursday Sep 11 | ||
| trails 55:00 | |
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at PNS after work. The waterfalls were spectacular! Some day, I will live in my dream house, which includes a waterfall in the living room. Hardly seems like 7 years since Mike and I were home, getting ready to go to the doctor, for Mike's first visit since he was carried out of the woods at Pawtuckaway. Dan called and told us to turn on the TV.... | ||
Wednesday Sep 10 | ||
| row 20:00 [2] | |
| weight:117lbs | ||
Tuesday Sep 9 | ||
| weights 20:00 [2] | |
| row 10:00 [2] | |
| It's nice to workout in our clean "home gym" at last. Wish I had taken a picture of our basement before (equipment surrounded by boxes of junk). | ||
Monday Sep 8 | ||
| trails (speed) 30:00 | |
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at SMP after work, around the fields near the entrance. There was a high school cross country team practicing at the same time. I felt old; I'm probably older than their parents. On the other hand, none of their parents were out there running intervals with me :) | ||
| C • You still have it! 2 | ||
Sunday Sep 7 | ||
| weights 20:00 [2] | |
Saturday Sep 6 | ||
| trails 40:00 [3] | |
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at PNS. Felt really easy because of the "cool weather boost": first run in cooler temps (although the humidity was very high). | ||
Friday Sep 5 | ||
| row 15:00 [2] | |
Wednesday Sep 3 | ||
| trails (speed) 20:00 | |
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a short jaunt around the high school fields. It was 60 degrees and raining--thank you, Gustav! Felt great! | ||
Tuesday Sep 2 | ||
| Note | |
| weight:117lbs | ||
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Uuummm, the long drought is finally over :) | ||
| C • Oh!! 2 | ||