Training Log Archive: maprunnerIn the 30 days ending Nov 30, 2013:
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Saturday Nov 30, 2013 #
1 PM
stretch 1 [0]
orienteer 1:16:34 [1] 4.53 km (16:55 / km) +109m 15:06 / km
ahr:110 max:134
Time for a slow day, with lots of focus. I went to Kill Creek, and followed an old course. I walked the whole way. My goal was to stay on the line, as near as possible. I allowed myself to divert away from bad vegetation (on the way to 4) or silly route choices (crossing the stream several times on the way to 5).
Mostly OK, except for 2 to 3. I drifted down hill, and thought I crossed the trail at the bend (sure looked like a bend to me).
I deliberately did not go to 7 (the grass and woods were too gross) and wanted to avoid crossing Kill creek, so I tried to go opposite to 8 (missed slightly). Then headed in to the finish, because it was time.
My left heel was hurting; early signs of PF? I may have ramped up the woods work too quickly this year, and the ankles/feet/fascia are unhappy. I had planned a long week starting tomorrow, but I think I'll make it an easy week instead, and give my feet a break.
route
Mostly OK, except for 2 to 3. I drifted down hill, and thought I crossed the trail at the bend (sure looked like a bend to me).
I deliberately did not go to 7 (the grass and woods were too gross) and wanted to avoid crossing Kill creek, so I tried to go opposite to 8 (missed slightly). Then headed in to the finish, because it was time.
My left heel was hurting; early signs of PF? I may have ramped up the woods work too quickly this year, and the ankles/feet/fascia are unhappy. I had planned a long week starting tomorrow, but I think I'll make it an easy week instead, and give my feet a break.
route
Friday Nov 29, 2013 #
12 PM
stretch 1 [0]
run/walk warm up/down 10:00 [1]
orienteer 1:25:00 7.0 km (12:09 / km) +169m 10:50 / km
ahr:139 max:162
Orienteering at Perry Lake. Mike drew a course on his current map, which is essentially just contours and trails. The trail network makes this a fun area to to orienteer, and it was nice to be in the woods today. And my focus was much better than yesterday. Only one mistake, on the way to 11, and I figured it out pretty quickly. Got tired after one hour, and slowed down a bit. Cut the course short so I wouldn't be late to meet Mike. Forerunner battery ran out at 17. Bonus AOWN moment: saw my first bald eagle of the season.
route
route
Thursday Nov 28, 2013 #
12 PM
orienteer 57:55 2.91 km (19:54 / km) +62m 17:59 / km
stretch 1 [3]
Thanksgiving weekend: four days in the woods! I used to vet the Possum Trot course over Thanksgiving every year, but now I have to find some other way to keep myself occupied.
I decided to work on my focus today, so I set a line O course, and Mike and I went out to Rockcrusher. Al I can say is: fail.
I planned to walk and take it slow. But I never turned on my brain. On the way to 2, I was totally confused by the contours after I reached the trail. Then, when I finally figured that out, I some how thought that 2 was a depression, not a hill. Spent quite a long time figuring that out. So disappointed in myself. Then I had no sense of distance on the way to 3.
Started to get into the map a bit on the way to 4, but still slow and hesitant. The area around 4 is not field checked (which I did not know) and after 4, the woods are very dark green. Struggled with that for a while, but finally bailed out to the trail.
Had to quit after 6 (so I could meet Mike on time).
route
I decided to work on my focus today, so I set a line O course, and Mike and I went out to Rockcrusher. Al I can say is: fail.
I planned to walk and take it slow. But I never turned on my brain. On the way to 2, I was totally confused by the contours after I reached the trail. Then, when I finally figured that out, I some how thought that 2 was a depression, not a hill. Spent quite a long time figuring that out. So disappointed in myself. Then I had no sense of distance on the way to 3.
Started to get into the map a bit on the way to 4, but still slow and hesitant. The area around 4 is not field checked (which I did not know) and after 4, the woods are very dark green. Struggled with that for a while, but finally bailed out to the trail.
Had to quit after 6 (so I could meet Mike on time).
route
Wednesday Nov 27, 2013 #
stretch 1 [0]
weights 30:00 [3]
Monday Nov 25, 2013 #
stretch 1 [0]
erg 15:00 [1]
Sunday Nov 24, 2013 #
12 PM
stretch 1 [0]
Nordic track 30:00 [2]
Normally I train outdoors every weekend at this time of year. But I wanted to sew, and I'm planning to spend 4 days in the woods over Thanksgiving, so I decide to just spend the day indoors today. Which meant the only training I did was a bit of Nordic track while watching the football game. Not much physically, but mentally, I needed a day like today.
Saturday Nov 23, 2013 #
12 PM
stretch 1 [0]
orienteer race 1:02:16 5.3 km (11:45 / km) +149m 10:18 / km
ahr:150 max:182
PTOC meet at SMP, using the courses from the A meet. So glad they did this, because it gave local adults a chance to try the courses, plus it used the good map. I had visited the control locations during vetting, but had never run the courses. I ran Green Y today.
I tried to treat this as an A meet. The only thing I did differently was that I did not warm up as usual. (Wish I had; my hands were freezing for the first 20 minutes and I was distracted with trying to warm them up). Compared to the event in March, the woods had more vegetation but the trails were in better shape.
Made a mistake right away, as I was pulled off to another control at 1. Over ran 5 and was also confused about my line to 12. But other than that, I was pleased with my focus today. Moved pretty well through the woods, too. My time would have been good enough for 2nd in F50.
splits
route
I tried to treat this as an A meet. The only thing I did differently was that I did not warm up as usual. (Wish I had; my hands were freezing for the first 20 minutes and I was distracted with trying to warm them up). Compared to the event in March, the woods had more vegetation but the trails were in better shape.
Made a mistake right away, as I was pulled off to another control at 1. Over ran 5 and was also confused about my line to 12. But other than that, I was pleased with my focus today. Moved pretty well through the woods, too. My time would have been good enough for 2nd in F50.
splits
route
orienteer (marker pickup) 20:00 [2]
Thursday Nov 21, 2013 #
run/walk 30:00 [2]
Time putting out and picking up controls at our Geography Awareness Week event. This is always a fun event for us, and we got a great turnout tonight (students were promised extra credit if they participated). It was especially pleasing since the weather was grim: upper 30s and dropping with intermittent rain. Mike and I had our hands full handling the 70+ participants, but it all worked out. Don't know if any of tonight's participants will stick with orienteering, but it's worth a shot. Almost all of our OK members can trace their O roots back to the Geography department at KU.
Wednesday Nov 20, 2013 #
stretch 1 [0]
weights 30:00 [3]
Sunday Nov 17, 2013 #
11 AM
stretch 1 [0]
orienteer 1:55:00 10.08 km (11:25 / km) +158m 10:35 / km
ahr:135 max:169
Control picking at Woodridge. Another perfect fall day, temps in the 60s and not a cloud in the sky. Mike and I went out there together, and I ran the control picking course that he ran last weekend.
Goal was to maintain focus the whole time. Lost track of where I was on the way to 6, but settled down after that. Lots of junk in the woods (underbrush and thorns) so my routes through the woods may look odd, as I zigged and zaggged to avoid stuff. The grass is varied, sometimes mowed, but usually pretty high. I was getting tired of the spear grass getting stuck in my socks. Stopped many times today to clear stuff out of my shoes; wish I could learn to ignore it.
There was an incredibly fierce wind today, which helped push me up the hill to 38, but made it very hard to get to 39. At that point, I started getting tired, and un-motivated. I debated turning around at that point, but decided to keep going. But the hesitation took it's toll, and I promptly made a mistake.
Kept going, but I knew it was time to pack it in as I started cursing out loud on the way to 46. Woods were unpleasant, I couldn't find the depression (although I know this location well) and I was bummed to see how much further I still had to go. All signs that the brain was done for the day, so I skipped the last few controls and jogged it in.
Fun course, and I enjoyed parts of it. Need to wear gaiters next time I'm out at Woodridge.
route
Goal was to maintain focus the whole time. Lost track of where I was on the way to 6, but settled down after that. Lots of junk in the woods (underbrush and thorns) so my routes through the woods may look odd, as I zigged and zaggged to avoid stuff. The grass is varied, sometimes mowed, but usually pretty high. I was getting tired of the spear grass getting stuck in my socks. Stopped many times today to clear stuff out of my shoes; wish I could learn to ignore it.
There was an incredibly fierce wind today, which helped push me up the hill to 38, but made it very hard to get to 39. At that point, I started getting tired, and un-motivated. I debated turning around at that point, but decided to keep going. But the hesitation took it's toll, and I promptly made a mistake.
Kept going, but I knew it was time to pack it in as I started cursing out loud on the way to 46. Woods were unpleasant, I couldn't find the depression (although I know this location well) and I was bummed to see how much further I still had to go. All signs that the brain was done for the day, so I skipped the last few controls and jogged it in.
Fun course, and I enjoyed parts of it. Need to wear gaiters next time I'm out at Woodridge.
route
Saturday Nov 16, 2013 #
10 AM
orienteer 1:25:00 5.45 km (15:35 / km) +201m 13:10 / km
ahr:122 max:152
Beautiful fall day, temps in the upper 60s with a monster wind. What a agreat day to be outdoors. I did a slow and careful training at Rockcrusher, checking out some contour details. The area around 1 is now grass that is taller than me, so it was hard to move, and to gauge my location (but that was the point of this practice). The area around 3 always confuses me; don't know why.
route
route
Friday Nov 15, 2013 #
5 PM
sprint drills 35:00 3.25 km (10:46 / km) +9m 10:37 / km
ahr:124 max:194
stretch 1 [0]
Wednesday Nov 13, 2013 #
stretch 1 [0]
weights 30:00 [3]
Tuesday Nov 12, 2013 #
Nordic track 30:00 [1]
Sunday Nov 10, 2013 #
3 PM
orienteer 1:08:00 4.81 km (14:09 / km) +77m 13:06 / km
ahr:96 max:179
My own "boulder dash" at Clinton. I wanted to go to places I don't see very often, so I set a course to look for boulders and old rock walls. I deliberately used the old version of the map, to make it more challenging.
Changed my route while I was out there. Never found the boulder at 9. Wonder what's up with that?
Beautiful fall day, 60 degrees. Still leaves on the trees, and lots of underbrush, so it was a bit rough in places. Also, wore my HR strap in a new way, and it went really wonky.
route
Changed my route while I was out there. Never found the boulder at 9. Wonder what's up with that?
Beautiful fall day, 60 degrees. Still leaves on the trees, and lots of underbrush, so it was a bit rough in places. Also, wore my HR strap in a new way, and it went really wonky.
route
Saturday Nov 9, 2013 #
1 PM
stretch 1 [0]
run/walk 2:00:00 12.23 km (9:49 / km) +99m 9:26 / km
ahr:155 max:173
My monthly long run at Clinton (with repeats of 9 jog/1 walk). Absolutely perfect day, with temps in the 60s. Tons of mountain bikers out there today. Was surprised when one of them saw me coming, and he stopped and pulled over to let me pass. What a nice change!
I felt pretty good today, just got a little bit tired on the last repeat. I had hoped for a new personal record (distance covered) but I've been remarkable consistent lately (~12.2 km the last three months, not always the same location).
Probably my last long trail run for awhile. Will substitute with long O outings for the next few months.
I felt pretty good today, just got a little bit tired on the last repeat. I had hoped for a new personal record (distance covered) but I've been remarkable consistent lately (~12.2 km the last three months, not always the same location).
Probably my last long trail run for awhile. Will substitute with long O outings for the next few months.
Friday Nov 8, 2013 #
6 PM
run/walk 5:00 0.71 km (7:03 / km) +1m 7:00 / km
ahr:139 max:181
cycle 20:00 [1] 2.04 mi (9:49 / mi) +1m 9:48 / mi
ahr:101 max:106
run/walk 5:00 0.77 km (6:29 / km) +13m 5:58 / km
ahr:131 max:174
Nordic track 20:00 [1]
ahr:102 max:110
Needed to do 50 minutes of training tonight. Didn't want to run (much) since tomorrow is my long run. And I couldn't bear the thought of spending 50 minutes on equipment in our basement.
So I ran to the Holcom gym, rode the bike, then ran home and tracked in the basement. Just right.
So I ran to the Holcom gym, rode the bike, then ran home and tracked in the basement. Just right.
Thursday Nov 7, 2013 #
6 PM
stretch 1 [0]
sprint drills 25:00 2.25 km (11:06 / km) +1m 11:04 / km
ahr:165 max:244
Monday Nov 4, 2013 #
cycle 45:00 [2]
Had a dentist appointment this afternoon. Got home in time to squeeze in a bike ride before sunset. Must find my head lamp......
Sunday Nov 3, 2013 #
8 AM
stretch 1 [0]
orienteer 1:00:00 4.28 km (14:02 / km) +102m 12:32 / km
ahr:134 max:177
Orienteered at Rockcrusher, almost all on trails. These trails don't get used much in the summer, so they were overgrown and hard to see sometimes. Legs were tired from yesterday. I accidentally hit "stop" instead of taking a split at one point, so I manually adjusted the time. Had to cut my intended route short , since I had to get home in time to meet some friends for lunch.
Saturday Nov 2, 2013 #
11 AM
stretch 1 [0]
orienteer 1:27:56 6.3 km (13:57 / km) +321m 11:07 / km
ahr:156 max:213
First local event of the season. Leaves are still out, so the woods were thick. Nice to be on the east side of Wyandotte lake (better terrain) and it reminded me of my "short and hilly" routes of old.
Decent effort. Confused by the new trails between 4 and 5, and the changed vegetation around 7. After I missed 7 the first time, I made sure to stop and relocate right away, instead of wandering. May not have been really necessary at a local event, but I wanted to practice good habits.
route
Perfect set up from the last control to the finish, so I got to practice my sprinting (and dominated the split:). Mike took a slo-mo video of me:
Decent effort. Confused by the new trails between 4 and 5, and the changed vegetation around 7. After I missed 7 the first time, I made sure to stop and relocate right away, instead of wandering. May not have been really necessary at a local event, but I wanted to practice good habits.
route
Perfect set up from the last control to the finish, so I got to practice my sprinting (and dominated the split:). Mike took a slo-mo video of me:
Friday Nov 1, 2013 #
6 PM
stretch 1 [0]
sprint drills 40:00 3.84 km (10:25 / km) +12m 10:15 / km
ahr:170 max:247
Went over to west campus and ran around in the dark. My HR was not as high as recorded; don't know why it "sticks" some times.