Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: maprunner

In the 30 days ending Jun 30, 2015:

activity	#	time	miles		km		+m		load
sprint drills	14	8:29:00	22.97		36.97		108		603.3
orienteer	6	2:51:03	6.37		10.25		35	8c	264.4
cycle	3	2:42:00	26.97	(6:00)	43.4	(3:44)	191		162.0
weights	4	2:00:00							360.0
run/walk	5	1:55:00	2.26		3.64				125.0
yoga	3	1:25:00							85.0
Nordic track	3	50:00							85.0
erg	2	45:00							60.0
stretch	21	21
run	1	19	0.06	(5:06)	0.1	(3:10)			1.3
Total	28	20:57:43	58.64		94.37		334	8c	1746.0
[1-5]	28	20:57:22

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Tuesday Jun 30, 2015 #

6 PM

stretch 1 [0]

sprint drills (200 m) 44:00 3.8 km (11:36 / km) +13m 11:24 / km
ahr:121 max:155

sprint drills (stretch) 10:00 [1]

200m repeats. GPS is off (says I ran less). Yet my walk back was 200 meters :)

On the 5th rep, I felt a little something in my right calf. Felt more like a cramp than a pull, but I decided to stop. No need to do anything stupid at this point.

On the walk home, I saw 8 bunnies. They're every where this year.

Monday Jun 29, 2015 #

yoga 30:00 [1]

Sunday Jun 28, 2015 #

10 AM

stretch 1 [0]

cycle 21:00 [1] 5.76 km (3:39 / km) +23m 3:34 / km
ahr:119 max:134

orienteer 30:00 3.55 km (8:27 / km) +13m 8:18 / km
ahr:147 max:156

cycle 21:00 [1] 5.79 km (3:37 / km) +28m 3:32 / km
ahr:92 max:127

Rode my bike to the arboretum to check out Mike's courses for the event next month. I forgot my bike lock, so I put my bike in some bushes behind the gazebo and hoped that it would stay put (it did).

Saturday Jun 27, 2015 #

1 PM

sprint drills (100 repeats) 1:00:00 4.07 km (14:46 / km) +3m 14:42 / km
ahr:120 max:156

sprint drills (stretch) 10:00 [1]

stretch 1 [0]

Mike and I started off the day with a very rare visit to a movie theater, to see Jurassic World. There were only 3 other people in the theater for the 10:30 AM showing :)

Then, sprint drills at the track. After some warm up drills, I brought out the spiked shoes and the starting blocks, and did six 100 meter repeats. (Since I was using the blocks, I didn't bother to try to time myself) I rested for 5 minutes between reps. It was only 25C out, but I still stood in the shade (under the stands) between reps. By the 6th rep, I was starting to lose my form. And I felt a bit woozy at the finish. So woozy in fact, that as I was walking back to my blocks, it took me a second to recognize that the approaching bike rider was Mike! It was nice to see him, as he passed by on the way to the Arboretum.

For those who are interested in all the data (except HR which always goes wonky as I start to sprint, for some reason), check out my Garmin entry here:
https://connect.garmin.com/activity/816656254#

Friday Jun 26, 2015 #

6 PM

sprint drills (in and outs) 45:00 3.83 km (11:46 / km) +20m 11:28 / km
ahr:115 max:156

Crazy weather day, mix of sun and storms. But I found a gap in the storms and went over to west campus to work on some speed drills. A few in-and-outs, and then some downhill flying 30s. Kind of fun to sprint on a slight downhill, but hard to keep up the cadence and maintain form.

Thursday Jun 25, 2015 #

12 PM

orienteer 15:00 [1] ** 1.0 km (15:00 / km)
8c

This barely counts, but I needed to make sure I did some orienteering this week, to keep my streak alive. (I might O on Sat, but it will be tough to fit it in).

Easy walk around a partial course at JCCC. I give myself props for going out in the noon heat in work clothes. I kept myself focused by using a 1:10,000 map, and reading every detail along the way (including noting what has changed). Also, was in the SW portion of the map, which I don't know very well.

C • Out at noon 3

Wednesday Jun 24, 2015 #

weights 30:00 [3]

Tuesday Jun 23, 2015 #

stretch 1 [0]

erg 30:00 [1]

Monday Jun 22, 2015 #

5 PM

sprint drills (1 minute) 20:00 [1] 1.96 km (10:11 / km) +11m 9:55 / km
ahr:64 max:75

sprint drills (1 minute) 25:00 3.15 km (7:56 / km) +39m 7:28 / km
ahr:116 max:181

sprint drills (stretch) 10:00 [1]

stretch 1 [0]

Ugh, first miserable day of summer: 35 degrees and a fierce southern breeze. But I stayed in the shade and took lots of rest between reps. I did 4 one-minute runs tonight (although I hit stop instead of lap on the first one) which is one more than previous. I felt like I could do one more rep, but I decided to not push it in the heat.Finished with some exercises in the cool basement at home

Saturday Jun 20, 2015 #

9 AM

stretch 1 [0]

run/walk warm up/down 15:00 [1]

orienteer race 47:35 3.2 km (14:52 / km) +3m 14:48 / km
ahr:143 max:158

A longish "sprint" race at Longview today. I knew that I was not psyched for this race, but I figured I would do my best and make it some HTFU training.

Total fail.

I was sleepy and tired at the start, and I knew I would have to work to overcome the inertia.

I stood there at the start trying to decide the best way to go to number 1: I didn't like any option. Woods are off limits this time of year (too thick, ticks, etc). And the semi open field around this park had not been mowed this summer, so the grass was tall (like Little House on the Prairie)

Slugged my way to 1, but thought the marker was on a fence, so I went in too early. So much for my plan to focus well today.

On my way to 3, I was heading in the right direction, when I got distracted by Gene, and back tracked the wrong way.

GPS watch didn't charge (even though it was on the charger all night) so it ran out about half way through the course. So you don't get to see my biggest mistake: I walked right past 4 (said to myself, it must be on the other course) and never realized I had DQd until I down loaded.

This was no fun, due to the heat, humidity, vegetation and my total brain disintegration.

The day was saved by an excellent lunch with the whole gang after

Friday Jun 19, 2015 #

stretch 1 [0]

Nordic track 15:00 [1]

yoga 30:00 [1]

TGIF

Thursday Jun 18, 2015 #

6 PM

stretch 1 [0]

sprint drills (stretch) 10:00 [1]

sprint drills (30s) 35:00 2.85 km (12:18 / km) +10m 12:05 / km
ahr:115 max:148

Some speed work tonight: ins-and-outs and flying 30s in the parking lot at Holcom.
I saw several rabbits on the fields. Mike read that wet springs are good for rabbit populations, and I believe it. We have too many in our yard, too.
I also had a guy in pickup truck try to pick me up. It's been a long time since anyone has asked me if I'm single :)

Wednesday Jun 17, 2015 #

stretch 1 [0]

weights 30:00 [3]

Nordic track 15:00 [2]

erg 15:00 [2]

Monday Jun 15, 2015 #

6 PM

stretch 1 [0]

sprint drills (stretch) 10:00 [1]

sprint drills (200 m) 40:00 4.6 km (8:41 / km) +5m 8:39 / km
ahr:114 max:149

Time to try 200 m repeats. I was spooked by this workout, since I hurt my hamstring last year on my first attempt. This time I was on grass, not a track, so I didn't have to worry about the curve. And I made sure I was well warmed up first.

Goal is to increase lactic threshold by running 200 m, while holding form. Pace is a few seconds slower than race pace. I stopped whenever I felt my form start to fall apart. I was nervous on the second rep (different direction) and I stopped way too early. It turns out I need lot more practice with these:
Time (distance)
44 (190)
31 (140)
42 (180)
38 (150)

C • Better 1

Sunday Jun 14, 2015 #

7 AM

orienteer 30:00 [1]

Putting out markers for our event on West Campus. We had 15 starts, which is decent turnout for a sprint. Two families saw the listing on the "Lawrence Kids Calendar" and two guys had just learned to O at the Ernie Miller clinic a few weeks ago.

1 PM

cycle 1:00:00 [1] 15.78 km (3:48 / km) +59m 3:44 / km

sprint drills (stretch) 10:00 [1]

stretch 1 [0]

Nothing eventful to note from today's ride. A fair amount of "serious" bikers today, compared to usual.

Saturday Jun 13, 2015 #

12 PM

sprint drills (100 repeats) 55:00 5.04 km (10:55 / km)
ahr:94 max:147

stretch 1 [0]

Cooler, overcast day was good for a track work out. I practiced some starts using my blocks, and filmed myself in slo-mo to check my technique.

Then I ran 5 X 100. I felt ok for the first 4, but started to get tired and lose technique at the end of #5 Self-timed laps (standing start) were
18.8
18.8
18.0
18.1
18.1
Ugh, I have a long way to go to get back in PR shape! Next race is July 11th....

Friday Jun 12, 2015 #

6 PM

cycle 1:00:00 [1] 16.06 km (3:44 / km) +81m 3:39 / km

Wow, a nice cool eveinng! Perfect for a bike ride. I took it really easy, so didn't go very far on my "one hour" loop.

Thursday Jun 11, 2015 #

6 PM

stretch 1 [0]

sprint drills (stretch) 10:00 [1]

sprint drills (in and outs) 25:00 2.16 km (11:33 / km) +2m 11:30 / km
ahr:119 max:144

it was hot (32) and humid, and the wind was strong out of the south. I planned to do more speed work tonight, but legs were tired and I felt a twinge or two in left hamstring and calf. So I decided to cut it short.

Wednesday Jun 10, 2015 #

stretch 1 [0]

sprint drills (stretch) 10:00 [1]

weights 30:00 [3]

Monday Jun 8, 2015 #

stretch 1 [0]

sprint drills (stretch) 10:00 [1]

yoga 25:00 [1]

Sunday Jun 7, 2015 #

12 PM

stretch 1 [0]

run/walk warm up/down 30:00 [1]

orienteer 30:00 [1]

sprint drills (1 min) 15:00 2.31 km (6:30 / km) +4m 6:27 / km
ahr:112 max:185

Went over to west campus to check out my courses for next weekend. First really hot day. I got warn out moving around in the open and paved areas.

Then I did my sprint drills. Stayed in the shade of the trees, but it was still tough. I did three repeats of 1 minute runs. I managed to do this by taking long breaks in between (9 minutes, not counted in my total time). what should I do next time: increase the number of reps (with same long rest period) or keep three reps (but decrease the rest time)?

C • sprint drills 1

Saturday Jun 6, 2015 #

9 AM

stretch 1 [0]

orienteer race 18:28 2.5 km (7:23 / km) +19m 7:07 / km
ahr:124 max:172

run/walk (marker pick up) 10:00 [2]

New map for PTOC, an easy park sprint. It was raining, as it has been all spring, so the ground was mushy and muddy and lots of fun.

The mapper/course setter has his own ideas on course drafting. He has finally stopped using black ink (!) for the course overprinting. Today was a new twist, with super large circles and connecting lines that showed his preferred route (?) rather than just linking the circles. Odd.

I kept a steady pace, with only one hesitation as I saw the thick vegetation near the fence from 2 to 3. I was the only person who wimped out and ran all the way around the ball field, which cost me 2nd place today.

Followed by a few minutes of marker pick up. Then a nice lunch with Dick, Reta and Mike at Panera.

C • 1:3750? 3

Friday Jun 5, 2015 #

12 PM

run/walk 25:00 [1]

Got a semi-workout in over lunch since we're going to a T-Bones game tonight.

Thursday Jun 4, 2015 #

stretch 1 [0]

C • new sport 3

Nordic track 20:00 [2]

sprint drills (stretch) 10:00 [1]

Wednesday Jun 3, 2015 #

8 PM

stretch 1 [0]

run/walk warm up/down 35:00 [1] 3.64 km (9:36 / km)
ahr:76 max:108

run race (100 m) 19 [4] 0.1 km (3:10 / km)

KC Corporate Challenge 100m race

This went just as I expected, which was not well. As I was warming up, I could feel that my legs were pretty dead. I felt OK, mentally, as I lined up to race. Not too nervous, maybe a bit too relaxed. Everyone else was starting from a standing position, and only a few in my heat were wearing spikes. I felt good during the race, just thinking about my form. Bit near the end I felt something bouncing around in my shirt, and then start to fall out: it was my HR strap! I was so startled that I lost form for a step or two, thinking I had to catch it, but then I just kept going. Finished dead last in my heat, but it was the fastest heat.

My results were just as I expected: extremely slow (19.179, two seconds off my PR) but decent for my age group (13/58). I hope my slow time is due to lack of preparation and dead legs, and not the fact that I'm two years older.
Full results

C • race 3

Tuesday Jun 2, 2015 #

stretch 1 [0]

weights 30:00 [3]

Probably wasn't smart to do a full weight work out the night before a race, but I missed the last two weeks and it felt good to push again.

Monday Jun 1, 2015 #

6 PM

stretch 1 [0]

sprint drills (stretch) 10:00 [1]

sprint drills (w-j-r-s) 35:00 3.21 km (10:54 / km) +1m 10:53 / km
ahr:126 max:159

Back home. Went tot he track for some sprint training. My first race is Wednesday night and I'm woefully unprepared. Tonight's training was the beginning of my prep for the July and August races.

I did practice a few standing starts, while wearing my spikes. I always feel fast when wearing the spikes. Hopefully that will give me a psychological boost on Wednesday. Physically, I'm just hoping I finish in the top 15 in my age class. I have no expectation of a good personal time.

C • Blocks. 4

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