Training Archive: maprunnerIn the 31 days ending 2007-01-31:
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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 | W | ||||||||||||||||||||||
Wednesday Jan 31 | ||
| weights 20:00 [1] | |
| C • I heard on the news that I-35 ... 2 | ||
Tuesday Jan 30 | ||
| Note | |
| A late night. | ||
Monday Jan 29 | ||
| weights 20:00 [1] | |
| weight:115lbs | ||
Sunday Jan 28 | ||
| orienteering 1:53:37 [3] *** 10 km (11:22 / km) | |
| ahr:154 19c | ||
|
SMP Long and Flat: I finally broke 2 hours! I was a bit sluggish in the beginning, and a bit cold on the open leg under the powerline, but I finally hit #17 cleanly. Mike ran the course, also, but backwards. It was fun to see his footprints in the snow on the second half of the course. A beautiful sunny day today made it nice to be outdoors. | ||
Long and Flat - Splits | ||
Saturday Jan 27 | ||
| orienteering 1:05:00 [3] *** | |
| ahr:155 10c | ||
|
Mike set a course for me at Weston Bend. It was just what I wanted: control picking interspersed with some long trail runs. This kept the climb manageable, while making me read the map on the move. I can see some improvement in moving through the forest, and reading the contours. I also kept up a good pace, with a reasonable average HR. It was fun to be out in the woods by myself. The cold weather and icy trails deterred anyone without O spikes :) Also had fun tracking animal prints in the snow. | ||
| Note | |
| January movie-at-the-theater: The Queen | ||
Thursday Jan 25 | ||
| Note | |
| A stressful day. Last haircut with my stylist of nine years. How dare she get a life, and move out of town????? I'm in denial. I need chocolate. | ||
| C • You could always go the Rapunz... 3 | ||
Wednesday Jan 24 | ||
| Nordic track 40:00 [3] | |
|
Ho hum. Work and life schedule is a bit weird this week, so just trying to make it to the weekend. | ||
Tuesday Jan 23 | ||
| jog 40:00 [3] | |
| ahr:150 weight:114lbs | ||
|
around the fields at SMP | ||
Sunday Jan 21 | ||
| ski 45:00 [3] | |
| ahr:145 | ||
|
Wheeee! Enough snow to ski! I spent the morning sewing, and planned to ski at Bonner this afternoon. But sudenly I heard the sound of dripping water--the snow was already melting (darn weather guys told us it would be below freezing all day). So I quickly grabbed the skis, stepped out the back door, and skied over to the high school. I manged three loops before the tracks turned to slush. Lots of fun today :) | ||
| C • Sewing? 5 | ||
| weights (shoveling) 30:00 [1] | |
Saturday Jan 20 | ||
| orienteering 50:00 [3] | |
| (sick) | ||
|
Back outdoors, at Wyandotte. It was fun to be in the woods again, and I felt fine, except for a madening case of itchy legs. | ||
Friday Jan 19 | ||
| weights 20:00 [1] | |
| (sick) | ||
|
Feeling a little better, every day, and only using half a box of kleenex per day now. Will try to get back into the woods tomorrow. | ||
Thursday Jan 18 | ||
| Note | |
| Finished Absurdistan | ||
Tuesday Jan 16 | ||
| bounce 15:00 [2] | |
| Nordic track 15:00 [2] | |
| (sick) | ||
Monday Jan 15 | ||
| weights 20:00 [1] | |
| weight:114lbs (sick) | ||
| Note | |
| I like how Lisa lists her current book on her blog, so I tried to think of a way to do that on AP. I decided to list it as a "shoe". I wonder how many "shoes" I can list, before I have to delete some? Any other suggestions on how to list my current book? | ||
Sunday Jan 14 | ||
| Note | |
| (sick) | ||
| Being sick sucks. | ||
| C • sick 3 | ||
Wednesday Jan 10 | ||
| Note | |
| (sick) | ||
| C • Get better soon! 1 | ||
Tuesday Jan 9 | ||
| jog 25:00 [3] | |
| ahr:149 | ||
|
Moving around at SMP, including three intervals of faster running. | ||
Monday Jan 8 | ||
| weights 20:00 [3] | |
| weight:116lbs | ||
Sunday Jan 7 | ||
| orienteering 1:14:14 [3] *** 5.76 km (12:53 / km) | |
| ahr:153 16c | ||
|
Third running of the Wyandotte short and hilly course. I can see that this practice is beginning to pay off. I feel more confident moving through the woods, and I'm beginning to get used to the feeling of moving quickly and steadily through an O course. I must feel more confident of my footing, since I found that I was able to look ahead more often, and I recognized features and tapes sooner than in the past. Felt a little bit stronger going up the hills, too. Several deer, turkey and bald eagle sightings made for an excellent AOWN day. | ||
short and hilly - Splits | ||
Saturday Jan 6 | ||
| trails 20:00 [3] | |
| before and after | ||
| orienteering 19:51 [3] *** 1.9 km (10:27 / km) | |
| ahr:148 7c | ||
|
Ran Mike's Wyandotte sprint course, to practice orienteering quickly. It was a fun course. And I was able to read the map on the run, thanks to my new magnifier. Thank you Santa !!!!! | ||
| C • magnifier 4 | ||
Thursday Jan 4 | ||
| jog 25:00 [3] | |
|
at SMP after work tonight | ||
Wednesday Jan 3 | ||
| weights 20:00 [2] | |
Monday Jan 1 | ||
| weights 20:00 [2] | |
| orienteering 20:03 [3] *** 2.7 km (7:26 / km) | |
| ahr:143 6c weight:115lbs | ||
|
Ran an old Yellow course at Weston Bend. The idea was to orienteer quickly. Unfortunately, the crappy woods slowed me down, as did my hesitations reading the map. I felt like I was moving really slowly, but was pleasantly surprised at my time. Teaches me that I'm not the best judge of how fast I'm moving. It would have been cool if I was four seconds slower :) | ||
| C • Crappy woods? At Weston Bend?... 3 | ||
| Note | |
|
Time to set my goal for 2007, since Im a goal-oriented type. And since this is my one year without Kissy and Peggyd in my age group, I want to win F40 at the US Champs. But thats a pretty fine point, so instead Ill phrase it this way: my goal is to prepare myself to be in place to win F40 at the US Champs. If I train hard, and end up losing by a couple of minutes, so be it. I just dont want to lose by 30 minutes or so (as I did at the 2006 Champs). Even if I phrase it this way, its an ambitious goal. I was able to win F35 five years ago, but I had different competition then. My current competitors are much better than I. I will need a combination of hard training, with a little bit of luck, to be in place to win F40. The other difficulty with this goal is the timing. Our local O season begins in late October; the champs are in early November. I will need to stay in good O shape through the long hot summer, with little or no woods time just before the race. So, how do I plan to reach this goal? 1) physical training: build on my current base, and improve a) ability to run on trails b) ability to jog in the woods 2) orienteering training: a) improve map reading ability i) get better contacts ii) use a magnifier iii) armchair practice b) practice orienteering quickly i) train on quick, short courses ii) log 100 hours of O training for the year c) training camps | ||
| C • 2007 Goals 20 | ||