Training Log Archive: maprunnerIn the 30 days ending Apr 30, 2013:
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| 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 | Fr | Sa | Su | Mo | Tu | |||||||||||||||||||||||||||||||||||||||||||||||||||||
Monday Apr 29, 2013 #
stretch 1 [0]
cycle 25:00 [2]
Sunday Apr 28, 2013 #
7 AM
stretch 1 [0]
run/walk warm up/down 20:00 [1] 0.75 mi (26:40 / mi) +98m 18:58 / mi
ahr:115 max:135
orienteer race 1:09:29 4.0 km (17:22 / km) +215m 13:41 / km
ahr:151 max:179
West Point Middle, day two
Start to 2: I felt good at the start. I was reading the contours, and moving well. I was moving with confidence.
2 to 3: then I got cocky. Or maybe tired. I started only paying attention to one or two details, instead of processing ALL the information that was available. I convinced myself that I had gone all the way down the length of the hill on my left. I never saw, or considered: the hills on my right, or the shape of the reentrant I was looking for, or the curve of the hill just before my control. Stopped soon, wandered around, ran to another control, finally stopped and figured out what to do.
3 to 4: clean navigation, but it was a pain. Not only going uphill through thick mountain laurel. But I had an early start, and the sun was in my eyes. I thought ”just go up and look for the big cliff” but I couldn’t see a damn thing! Fortunately, I managed to keep a straight line and did hit the cliff I was expecting.
4 to 5: another case of stopping too soon. I knew where I was when I passed the first hill, but somehow I forgot that I had one more hill to go, and went up too soon. Ironically, I did find a marker up here (just hanging by itself, no SI unit). As usual when I miss a control in the rocks, I felt compelled to look around a bit to make sure I wasn’t overlooking it. Then I finally looked at my map again, and figured out what I had done.
6 to 7: Izzy passed me on this leg. She started 6 minutes after me. I was glad that it took this long for her to catch me :)
7 to 8: are you kidding me?????? As I was going to 7, I thought, OK, we’re heading downhill already, so we must have some control picking at the bottom of the hill. I rarely look ahead at my course, so I was pretty shocked when I finally did look at this leg. 17 contour lines straight up! I slogged my way slowly up the hill, watching Izzy run away, then seeing Jenny run past me. Made it to the top of the hill, and couldn’t find the marker. Decided I had to search, so headed a bit west. At some point I stopped and looked around, and then I saw the marker, just a few feet away from where I had first come up the hill. Argh!
9 to 10: really tired after the last two climbs, so I made a poor decision. I just didn’t feel like contouring any more.
I was bummed when I finished, disappointed in my two big mistakes. But, it turns out they weren’t as drastic as I feared. I’m getting better at stopping and relocating, instead of wandering forever.
route
C • flag 1
11 AM
run/walk warm up/down 20:00 [1]
12 PM
orienteer race 32:06 2.3 km (13:57 / km) +139m 10:43 / km
ahr:159 max:175
West Point Sprint, day 2
I was physically beat after the middle race, so I lay down in the car for a short nap. Jenny and Mike came back to the car and woke me up at just the wrong time. Mike asked if I could drive (poor Mike had twisted his ankle!) but I could barely grumble a negative response as I crawled into the back seat to keep sleeping. It was strange. Luckily, I was able to nap some more, and woke up refreshed.
I made sure to do a long warm-up today, since my legs were pretty stiff for the first few minutes of yesterday’s sprint. But I forgot to turn on my GPS until I was in the start line. I was distracted with trying to get it started, and I wasn’t sharp at the start.
Start to 1: frantically trying to find the start triangle and read the trail on the map. Left the trail, but wasn’t really reading the map, and just followed someone up the hill. As I approached the marker, I could see that it was in a marsh (not my control!) but I still went up to look (not my control!!) Finally looked at the map, and went to my control.
3 to 4: fun leg. Had to stand still for a few seconds to decide on a route choice.
4 to 5: not paying attention. Just frantically running again. Hit the trail, went to the junction, and was very confused. Quick relocation back to my control.
After that, my brain settled down and the navigation was fine. But I was tired. By control 10, I was wondering when this course would end. I had gone out at sprint pace, and was expecting a 20-23 minute race. I had nothing left at the end, so no finish chute sprint today.
Overall, I was pleased with my races this weekend. Sure, I made mistakes, but I recovered quickly and none of them were true disasters. It’s been a long time since I had four consistent races in a row. I see this as a good sign of slow, steady improvement in my orienteering.
route
Saturday Apr 27, 2013 #
Event: West Point A-meet
9 AM
stretch 1 [0]
run/walk warm up/down 25:00 [1]
orienteer race 1:01:53 4.2 km (14:44 / km) +116m 12:57 / km
ahr:159 max:213
West Point Middle, day one
Start to 1: Ugh! Rarely have I looked at a leg and had less desire to do it. It didn’t help that the hillside was covered with rocks, downed trees, mountain laurel and leaves. I should have stayed on top, but instead, I contoured around until I could see the rocks and the flat terrace below me. Then I went straight down the hill.
1 to 2: as I was approaching the hill, I told myself to look up, in case I could see the marker. I did see a marker, but told myself it was too soon, and went on. Of course, it was my marker, and I had to contour back to get it.
2 to 7 went fairly smoothly. I wasn’t moving fast, but I was paying attention and reading the map.
7 to 8: I decided to go a bit south to skirt the hill, but I went too far south. I was really tentative on this leg, and couldn’t make sense of the flat area. I was a bit confused about where I was when I crossed the trail, but the marsh gave me a clue. I continued on until I hit the big cliffs along the reentrant, to be sure I knew where I was. But I was flustered at this time, and stupidly ran north to another control, just because I saw a bunch of folks leaving it. Stood there a second, got my bearings, and went over the hill to 8.
8 to 9 was fun: a chance to actually run downhill!
9 to 10 was a poor route execution, and then choice, then execution. Meant to leave the control to the SW, but went straight S. I was confused when I hit the road, and went the wrong direction. Then, I saw the option of running on the road, but chose instead to go through the woods. This was a slow slog, where I had little confidence, and stopped at two other boulders (with markers) before hitting mine.
10 to finish: glad to be done.
Overall, I was very happy that my brain showed up at the start today. And it functioned fairly well when I had to relocate. Also happy that I was not exhausted after this effort.
route
1 PM
run/walk warm up/down 15:00 [1]
orienteer race 23:20 2.1 km (11:07 / km) +65m 9:37 / km
ahr:167 max:199
West Point Sprint, day one
After an enjoyable couple of hours socializing with Sandy, Barb, Gail, Valerie and others, it was time to sprint. I was looking forward to this race, as a test of my (possibly?) increased fitness. But I should know better than to think about running, rather than navigating. Also, the course had some tough woods running at the beginning.
1 to 2: I saw Jenny go bounding past me, as I was tentatively walking over the rocks, and I foolishly thought, “I can run too”. Alarm bells were going off, that I needed to stay near the steep part of the hill, but I ignored them. Came to the pipeline, and finally stopped and looked around. I noticed that all the steep contours were above me, so up I went. Ugh.
2 to 3. Maybe still a bit brain dead and hesitant.
6 to 7: something is funny with my track here. I definitely stayed in the road as I left the control, and turned up the path.
10 to 13: I was pleased that I was able to move steadily and confidently here.
13 to finish: I beat Jenny :)
So, pleased with the physical, disappointed with the mental effort in this race. Must remember that mistakes are deadly in a sprint.
route
After an enjoyable couple of hours socializing with Sandy, Barb, Gail, Valerie and others, it was time to sprint. I was looking forward to this race, as a test of my (possibly?) increased fitness. But I should know better than to think about running, rather than navigating. Also, the course had some tough woods running at the beginning.
1 to 2: I saw Jenny go bounding past me, as I was tentatively walking over the rocks, and I foolishly thought, “I can run too”. Alarm bells were going off, that I needed to stay near the steep part of the hill, but I ignored them. Came to the pipeline, and finally stopped and looked around. I noticed that all the steep contours were above me, so up I went. Ugh.
2 to 3. Maybe still a bit brain dead and hesitant.
6 to 7: something is funny with my track here. I definitely stayed in the road as I left the control, and turned up the path.
10 to 13: I was pleased that I was able to move steadily and confidently here.
13 to finish: I beat Jenny :)
So, pleased with the physical, disappointed with the mental effort in this race. Must remember that mistakes are deadly in a sprint.
route
Friday Apr 26, 2013 #
stretch 1 [0]
Wednesday Apr 24, 2013 #
stretch 1 [0]
weights 40:00 [3]
Monday Apr 22, 2013 #
stretch 1 [0]
erg 15:00 [2]
Nordic track 15:00 [2]
Sunday Apr 21, 2013 #
orienteer 30:00 [1]
Putting out markers for the Tour de KU. Weather was great, turnout was great, folks seemed to have fun. I just wish we hadn't had an ebox stolen, and plenty of issues with Or/Java/Wifi.
C • #8 2
stretch 1 [0]
Saturday Apr 20, 2013 #
2 PM
stretch 1 [0]
orienteer 1:03:38 4.5 km (14:08 / km) +183m 11:45 / km
ahr:149 max:188
Mike drew me a course at Rockcrusher. Iasked for long legs, since I've been having problems concentrating lately. It was a good idea to practice some more.
Still doing insane moves, like turning the wrong way on the trail (on the way to 2), or not climbing high enough (on the way to 4).
But some how, after that, I managed to turn the brain back on, and just had to deal with getting up and down the hills. Good practice for West Point. http://sprintseries.org/doma/show_map.php?user=map...
Still doing insane moves, like turning the wrong way on the trail (on the way to 2), or not climbing high enough (on the way to 4).
But some how, after that, I managed to turn the brain back on, and just had to deal with getting up and down the hills. Good practice for West Point. http://sprintseries.org/doma/show_map.php?user=map...
Thursday Apr 18, 2013 #
stretch 1 [0]
weights 30:00 [3]
Wednesday Apr 17, 2013 #
stretch 1 [0]
Nordic track 15:00
erg 15:00
Threw in a few 30 second intervals just to spice things up.
--------------------------------------------
So, I need some advice. I want to buy a tablet, but only if it can replace my laptop. I currently use my iPhone for just about everything. I need a laptop, still, and only, for the following:
1. RouteGadget
2. Garmin ANT
3. Quickroute
4. Catching Features
Can anyone tell me which tablet will run all of these?
--------------------------------------------
So, I need some advice. I want to buy a tablet, but only if it can replace my laptop. I currently use my iPhone for just about everything. I need a laptop, still, and only, for the following:
1. RouteGadget
2. Garmin ANT
3. Quickroute
4. Catching Features
Can anyone tell me which tablet will run all of these?
Tuesday Apr 16, 2013 #
stretch 1 [0]
A rare weeknight activity for me: I actually did some sewing! So nice.
Monday Apr 15, 2013 #
stretch 1 [0]
Sunday Apr 14, 2013 #
stretch 1 [0]
orienteer 1:00:00 [1]
checking control locations for next week's Tour de KU event.
Saturday Apr 13, 2013 #
4 PM
cycle 30:00 [1] 8.28 km (3:37 / km) +23m 3:34 / km
ahr:114 max:134
Nice little outing on the bike
8 PM
stretch 1 [0]
orienteer 55:31 4.41 km (12:35 / km) +56m 11:50 / km
ahr:139 max:170
PTOC Night Score O at Prarie Center. This was the end of my long week of training, and it started 30 minutes before my usual bedtime, so I wasn't sure how this would go. I seem to still have some brain dead moments (wandering around to find 15, for instance). But I did OK in the open fields. Then, I got back into the woods. The wavy lines around 18, 17, 12 and 7 are not because I was drunk, it was because the woods were thick and crappy. I wish I could make all local course setters take this pledge: "If it is not physically possible to run (as opposed to walk, duck and practically crawl) into a control location, then I WON'T USE IT.
route
route
Friday Apr 12, 2013 #
stretch 1 [0]
Nordic track 20:00
Thursday Apr 11, 2013 #
6 PM
stretch 1 [0]
run 42:00 5.18 km (8:07 / km) +100m 7:24 / km
ahr:163 max:181
Ulrik's Hill: innagural training run. Ten of us showed up tonight! Including Nadim! Lots of fun socializing before, during and after.
Running the hill repeat was tough. It's about 1 km, with a gradual but continuous uphill. Three repeats was enough for me tonight.
The first one was a bit shorter; I changed the start location for the next two, to an easier to identify spot (for comparing future runs)
7:34
8:15
8:05
I walked and jogged in between repeats. Everyone else ran faster than I. Humbling to watch them breeze by me.
Running the hill repeat was tough. It's about 1 km, with a gradual but continuous uphill. Three repeats was enough for me tonight.
The first one was a bit shorter; I changed the start location for the next two, to an easier to identify spot (for comparing future runs)
7:34
8:15
8:05
I walked and jogged in between repeats. Everyone else ran faster than I. Humbling to watch them breeze by me.
Wednesday Apr 10, 2013 #
stretch 1 [0]
weights 30:00 [3]
Lots of arm work tonight. I admit, I did sneak a peak to admire my arm muscles in the mirror during one exercise :)
Tuesday Apr 9, 2013 #
5 PM
run/walk warm up/down 10:00 [1]
stretch 1 [0]
orienteer 53:28 4.1 km (13:02 / km) +174m 10:45 / km
ahr:152 max:173
My goal today was to run a "middle" course at competition pace in preparation for West Point. So I ran the day 2 orange X1 course. It was 70 and overcast, so the conditions were not quite the same as the real race :)
What went right? My physical effort. I felt good, I was able to run through the open woods (wheeeee!) and even pushed up some small hills.
What went wrong? Everything else. I screwed up the first control, and almost every control after that. I misspunched 12 (which I didn't realize right away, but figured out when the route to 13 didn't make sense) and 14 (which I didn't figure out until I downloaded my track ). I debated whether or not to post my map, since it's so embarrassing. But I did. And we can post it on the "wall of shame" next to Valerie's infamous Colorado ramble :)
My concentration was gone. I couldn't read the map. Basic things made no sense. This ride is not mapped. This trail is mapped wrong. This cliff is too small. And so on. I blame most of it on my thinking about running instead of navigating.
But I also blame it on my FH (F *#@ ing hormones). I think it is totally unfair that women have to essentially go through puberty twice, while men only do it once.
As my FH decrease, my main symptom has been bouts of blinding RAGE, which are very unwelcome, and a pain to deal with at work. But for the last few weeks, I've started to exprience bouts of spaciness and lack of concentration. Like holding my keys in my hand and asking Where are my keys? And today I stood in front of a fence and trail juction for 30 seconds before I could find it on the map (along my planned route). Argh!
My route.
What went right? My physical effort. I felt good, I was able to run through the open woods (wheeeee!) and even pushed up some small hills.
What went wrong? Everything else. I screwed up the first control, and almost every control after that. I misspunched 12 (which I didn't realize right away, but figured out when the route to 13 didn't make sense) and 14 (which I didn't figure out until I downloaded my track ). I debated whether or not to post my map, since it's so embarrassing. But I did. And we can post it on the "wall of shame" next to Valerie's infamous Colorado ramble :)
My concentration was gone. I couldn't read the map. Basic things made no sense. This ride is not mapped. This trail is mapped wrong. This cliff is too small. And so on. I blame most of it on my thinking about running instead of navigating.
But I also blame it on my FH (F *#@ ing hormones). I think it is totally unfair that women have to essentially go through puberty twice, while men only do it once.
As my FH decrease, my main symptom has been bouts of blinding RAGE, which are very unwelcome, and a pain to deal with at work. But for the last few weeks, I've started to exprience bouts of spaciness and lack of concentration. Like holding my keys in my hand and asking Where are my keys? And today I stood in front of a fence and trail juction for 30 seconds before I could find it on the map (along my planned route). Argh!
My route.
Monday Apr 8, 2013 #
stretch 1 [0]
Sunday Apr 7, 2013 #
11 AM
orienteer 1:23:52 7.17 km (11:41 / km) +192m 10:19 / km
ahr:147 max:213
Mike and I went to Perry for some O training. I wanted to be in the woods as much as possible. I ran the course that Mike and Ulrik did a few weeks ago, which made good use of this small area. I ran on the trails to a start triangle, then did 2 or 3 controls, then ran on the trails to the next start triangle. My brain was not working well today and I made several mistakes. I'm disappointed with the first one especially, since my brain noticed that something was wrong with the trail I was on, but I didn't stop to figure it out. Didn't realize the full mistake until I left the next start triangle, and nothing matched up. At least I stopped that time.
route
route
orienteer 38:39 3.1 km (12:29 / km) +91m 10:53 / km
ahr:138 max:168
After I finished the course, I still had 37 minutes of training ( I wanted to be out for 2 hours today). So I decided to just finish with a trail run, and I started to do that. But I was tired, and I felt it would be boring to only run trails, and I wanted more woods training. So, I re-visited a few of the controls, in different order. Until my brain really started to give out (briefly confusing up from down), when I did stop orienteering and ran it back in.
stretch 1 [0]
Saturday Apr 6, 2013 #
11 AM
orienteer 1:02:21 3.51 km (17:46 / km) +169m 14:19 / km
ahr:119 max:169
Mike and I went to Rockcrusher. Have to get in as much woods training as we can in the next two weeks. I did a line O course, becaue I wanted to work on my concentration, and practice looking ahead. I walked slowly, mostly because the woods were crappy. It's hard to stay exactly on the line, when there are lots of downed trees. Seemed like every reeentrant I went up was covered with logs.
My concentration was pretty good today. I also noticed that I'm getting more info from each glance at the map. Good.
My concentration was pretty good today. I also noticed that I'm getting more info from each glance at the map. Good.
6 PM
stretch 1 [0]
Nordic track 17:00 [2]
Thursday Apr 4, 2013 #
6 PM
run/walk 35:00 3.89 km (8:59 / km) +44m 8:30 / km
ahr:148 max:181
stretch 1 [0]
Mike and I jogged around the new west campus map for a little while. Thanks Ulrik, for doing the update!
Wednesday Apr 3, 2013 #
stretch 1 [0]
weights 30:00 [3]
Tuesday Apr 2, 2013 #
6 PM
stretch 1 [0]
run 53:00 [3] 6.9 km (7:41 / km) +3m 7:40 / km
Group run on the river trail. Ulrik, Jenny, Barbara Sue and Mike ran together; I followed alone at my slower pace. I haven't been on the river trail for a long time; I'd forgotten how nice it is. Lots of fun. I took it slow, but threw in some short intervals every so often. Nice dinner at La Tropicana after.
Monday Apr 1, 2013 #
stretch 1 [0]
Nordic track 20:00 [1]