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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: maprunner

In the 31 days ending Aug 31, 2010:

activity # timemileskm+mload
  cycle7 4:48:46 37.79 60.82 268374.7
  orienteer6 2:21:14 8.85(15:58) 14.24(9:55) 146500.6
  run/walk2 2:01:17 7.57(16:01) 12.18(9:57) 112381.0
  weights6 1:50:00110.0
  run2 1:30:36 6.52(13:54) 10.49(8:38) 44295.1
  erg5 1:30:0098.0
  walk4 50:14 1.56 2.51 2662.7
  hike2 15:0030.0
  pilates1 10:0010.0
  Total20 15:17:07 62.29 100.24 5961862.2
  [1-5]20 15:14:21

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Sunday Aug 29, 2010 #

10 AM

cycle 17:03 intensity: (19 @0) + (7:44 @1) + (9:00 @2) 2.43 mi (7:00 / mi) +39m 6:40 / mi
ahr:120 max:139

orienteer 10:56 intensity: (10 @1) + (4 @2) + (1:34 @3) + (9:04 @4) + (4 @5) 0.84 mi (13:01 / mi) +13m 12:25 / mi
ahr:167 max:183

cycle 16:09 intensity: (3:12 @1) + (10:16 @2) + (2:41 @3) 2.46 mi (6:34 / mi) +24m 6:22 / mi
ahr:128 max:155

back to campus to test Mike's fourth NOD loop. Rode over and back. Legs felt much better; mental attitude was much better. A good day of training.

Now that August is almost over, it's time to return to my regular training routine. I appreciate the mental break every August, but I need the structure of routine to get me out the door the rest of the year.

For the rest of the year, I plan to work on O and hills. My goal is to orienteer at least once a week, every week, for the rest of the year. I've done pretty well so far this year (only missed 7 weeks) and I want to keep it up. Should be easy, with plenty of sprints maps to get me through to the start of our regular season in October.

Saturday Aug 28, 2010 #

4 PM

walk warm up/down 10:01 intensity: (54 @0) + (7:15 @1) + (1:52 @2) 0.47 mi (21:24 / mi) +21m 18:47 / mi
ahr:103 max:124

orienteer 18:19 intensity: (2 @0) + (30 @1) + (1:33 @2) + (7:38 @3) + (8:36 @4) 1.23 mi (14:54 / mi) +47m 13:19 / mi
ahr:156 max:179

orienteer 15:14 intensity: (1 @1) + (10 @2) + (9:43 @3) + (5:20 @4) 1.06 mi (14:22 / mi) +19m 13:37 / mi
ahr:155 max:177

Went to campus to run some O course. First I went over to the Mt Oread map, and ran a practice course I had set for Mike a year or two ago. Then I walked back to the Robinson map, and ran one of Mike's NOD courses.

Wish I could say I had fun. First, I started too late in the day, and it was hot; and second, all I wanted to do was go home and take a nap. A sure sign that the mind is not in the game. And when I started, my legs felt like lead. But I pushed on and did what I could. Not a fast pace, lots of walking, so I was able to read the map and not make any mistakes. But it was not an efficient O training session.

Friday Aug 27, 2010 #

6 PM

weights 20:00 [1]

erg 20:00 intensity: (16:00 @1) + (4:00 @2)

Fun in the basement. We're almost done unpacking boxes, and the room looks a lot bigger. Soon we'll hang some stuff on the walls, and make it a finished gym.

Thursday Aug 26, 2010 #

cycle 40:00 [1]

I was working at home today, so I went for a ride at lunchtime. Great fun. Feels like I was playing hooky, even though I wasn't.

Wednesday Aug 25, 2010 #

6 PM

walk warm up/down 10:00 [1]

run 30:57 intensity: (11 @0) + (11 @1) + (14 @2) + (27:56 @3) + (2:25 @4) 2.13 mi (14:32 / mi) +43m 13:40 / mi
ahr:150 max:163

Wow. Eighty-two degrees, low humidity, and dry trails: what a great night for a trail run. Mike and I went out to Clinton for a short outing. Felt good.

Sunday Aug 22, 2010 #

9 AM

cycle 57:02 [1] 8.0 mi (7:08 / mi)

Mike and I rode downtown to eat breakfast at the Global Cafe. I don't mind riding with traffic, as long as it's a Sunday morning :) Nice way to start the day.

Saturday Aug 21, 2010 #

9 AM

cycle 19:00 intensity: (1:11 @0) + (8:41 @1) + (9:01 @2) + (7 @3) 2.88 mi (6:36 / mi) +38m 6:20 / mi
ahr:116 max:140

cycle 15:39 intensity: (58 @1) + (11:21 @2) + (3:20 @3) 2.46 mi (6:21 / mi) +25m 6:09 / mi
ahr:132 max:148

orienteer 28:07 intensity: (6 @1) + (9 @2) + (14:00 @3) + (13:43 @4) + (9 @5) 2.5 km (11:15 / km) +37m 10:28 / km
ahr:160 max:184

Rode over to campus and ran a test NOD course. Fun.

Friday Aug 20, 2010 #

7 PM

erg 20:00 [1]

weights 20:00 [1]

end of a busy week

Wednesday Aug 18, 2010 #

Note

We have 44 email addresses from KU students. Following the 80/20 rule, about 8.8 of them are serious. And again, I predict 20% will actually show up. So we should get 1.76 students at NOD :)
C • freed food 1

Tuesday Aug 17, 2010 #

Note

Going to the KU events fair to sing the praises of O. My goal: to get one student to attend our NOD event next month. Odds are long. But I'm an optimist.
C • NOD 'n KU 9

Monday Aug 16, 2010 #

6 PM

cycle 22:07 [1] 3.53 mi (6:16 / mi) +33m 6:05 / mi

weights 15:00 [1]

7 PM

Note

Tomorrow is the KU student activity fair. eelgrassman and I will be manning a table for OK. This is the poster we will be displaying:
From Maps

Sunday Aug 15, 2010 #

10 AM

walk warm up/down 10:13 intensity: (9:38 @1) + (35 @2) 0.95 km (10:45 / km) +3m 10:35 / km
ahr:107 max:126

run 59:39 intensity: (3 @0) + (2 @1) + (56 @2) + (35:25 @3) + (23:13 @4) 7.07 km (8:27 / km) +1m 8:26 / km
ahr:159 max:171

I had a good night's sleep, woke up at 8:30, and the temp was only 72. Woohoo! All signs pointing to a long run. I went to the river trails, which are flatter and smoother than the Clinton trails. And I started at the far end, because I knew the trailhead would be mobbed (the students are back). Threw in one km at a decent pace, and kept going until I returned to the parking area. Very satisfying day.

Saturday Aug 14, 2010 #

8 AM

orienteer race 22:39 intensity: (1 @0) + (19 @1) + (43 @2) + (9:17 @3) + (12:19 @4) 2.0 km (11:20 / km) +1m 11:18 / km
ahr:160 max:174

10 AM

orienteer race 16:49 intensity: (53 @1) + (1:22 @2) + (4:48 @3) + (9:46 @4) 1.9 km (8:51 / km) +27m 8:16 / km
ahr:155 max:173

OK organized two sprints today. I helped with day-of-meet stuff, but not the courses, so I was able to compete. Didn't push the pace in either race, because it was hot, I had not warmed up, and it was going to be a long day. And, as a result, I had no BDM (brain dead moments). Although I had a slight stupor from 1-2 on the Clinton course. First course was set by Fritz, and it was lots of fun to see all the other competitors crisscrossing around you. Gene's course was perfect for the second race at Clinton, and made good use of the small area. Inaugural event on this map.

Also fun to have Mook in town for these events. Although the Barrett boys were not happy to see how easily he beat them :) Great turnout, including some newbies. Fun day.
C • Fun day. 6

Thursday Aug 12, 2010 #

erg 10:00 [1]

I had planned to do much more tonight. But I just had no energy. Maybe because I ran some errands after work? The heat was brutally draining. Or maybe because I tossed and turned last night? Doesn't matter. I felt terrible, so I stopped.

Tuesday Aug 10, 2010 #

6 PM

hike 10:00 [2]

erg 20:00 [1]

weights 20:00 [1]

Still no relief from the heat. Hope this wave ends before our sprints on Saturday.

Saturday Aug 7, 2010 #

9 AM

run/walk (warm up) 10:01 intensity: (1 @0) + (1:06 @2) + (3:39 @3) + (5:12 @4) + (3 @5) 1.05 mi (9:33 / mi) +5m 9:25 / mi
ahr:158 max:181

orienteer race 29:10 intensity: (2 @0) + (17 @2) + (2:55 @3) + (25:38 @4) + (18 @5) 2.8 km (10:25 / km) +2m 10:23 / km
ahr:170 max:187

run/walk (marker pickup) 11:16 intensity: (6:15 @2) + (4:42 @3) + (19 @4) 0.51 mi (22:05 / mi) +1m 21:57 / mi
ahr:139 max:167

PTOC sprint at English Landing. New map for the club, but I used to run here a lot when we lived in KC. I think my familiarity with the park was my undoing today. That, and I was running too hard. Had a complete Brain Dead Moment leaving 13.

They had told us at the start that the map printing was funky, and that parking lots came out looking like white woods. So when I looked at the route from 13 to 14, all I thought to myself is: oh, that's in the woods. Never mind that the woods were 1) 90 degrees off and 2) not on the map. Lovely track as I wandered on the trails in the woods, before I finally relocated back at the trail/road junction. Lost about 7 minutes. Very mad at myself for thinking about running instead of thinking about orienteering. Definitely not a good day.

The irony is that I was the only female at today's race, so I earned maximum sprint points. I'm going to have a very high series ranking, due to the number of sprints we've had this summer, and limited competition. Does this mean I have to try hard at the sprint finals in Oct? Or do I save myself for the classic champs that weekend?

route
7 PM

cycle 40:56 intensity: (1 @0) + (20:00 @1) + (18:54 @2) + (1:28 @3) + (33 @4) 6.43 mi (6:22 / mi) +46m 6:14 / mi
ahr:117 max:174

Mike and I went for a bike ride after dinner. I wanted to get in some more outdoors training while I could, since a heat warning is in effect for the next few days.

Friday Aug 6, 2010 #

6 PM

weights 15:00 [1]

hike 5:00 [2]

pilates 10:00 [1]

Decided to mix things up tonight, do some different things. I had bought a pilates DVD a million years ago, but never tried it before. It was OK, but a little slow. Guess it's better to start easy, right?

Wednesday Aug 4, 2010 #

6 PM

cycle 1:00:50 intensity: (1 @0) + (48:54 @1) + (11:46 @2) + (9 @3) 9.59 mi (6:20 / mi) +63m 6:13 / mi
ahr:110 max:140

Walked out of work and nearly fell over: it was only 85 degrees! The clouds came in this afternoon and cooled things off. WooHoo! Perfect night for a leisurely bike ride with Mike,

Tuesday Aug 3, 2010 #

6 PM

erg 20:00 intensity: (16:00 @1) + (4:00 @2)

weights 20:00 [1]

Outside: 99 degrees, 60% humidity
Basement: 69 degrees, 50% humidity
Enough said.

Sunday Aug 1, 2010 #

9 AM

walk warm up/down 10:00 intensity: (4:05 @1) + (5:55 @2) 0.5 mi (19:51 / mi) +2m 19:36 / mi
ahr:121 max:149

walk warm up/down 10:00 intensity: (5:00 @1) + (5:00 @2)

run/walk intervals 1:40:00 intensity: (4 @1) + (18:10 @2) + (44:32 @3) + (37:11 @4) + (3 @5) 9.67 km (10:20 / km) +106m 9:48 / km
ahr:153 max:183

Plan was 2 hours at Clinton, with 7 jog/3 walk repeats. I did OK for the first hour. Out and back on the upper trail, back to the car for a new water bottle. Lots of cobwebs out there today, but otherwise felt OK.

But as I started the second hour, my legs were tired. By 70 minutes, various body parts were starting to complain. And when I hit a normally dry stream bed that was now full of water (and someone had strung a rope to help you cross) I decided it was time to turn around.

Pushed on until I hit an hour 40, but that was enough.

Looking at my split times, I see that I started out too fast. Last month my laps were 15-16 minute miles; today they were 14 minutes. Ah well.

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