Training Log Archive: maprunnerIn the 31 days ending Jan 31, 2012:
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| Su | 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 | ||||||||||||||||||||||||||||||||||||||||||||
Tuesday Jan 31, 2012 #
6 PM
PT 1 [0]
weights 1:00:00 [3]
Monday Jan 30, 2012 #
3 PM
walk 10:00 [1]
5 PM
cycle 25:00 [2] 4.0 mi (6:15 / mi) +34m 6:06 / mi
I couldn't resist getting outside on a record-breaking 67 degree day. I tried to go for a walk at work, but I was wearing bad shoes, so I turned around. Then I left a few minute early, in order to get a quick ride in just at sunset. Fun!
C • 67! 1
Sunday Jan 29, 2012 #
2 PM
walk warm up/down 10:00 [1]
orienteer 35:35 3.25 km (10:57 / km) +47m 10:13 / km
ahr:128 max:149 15c
Fun training on west campus set by Mike. He drew me a window course, with most of the map blanked out. This is the perfect way to use this map, since we know it so well. By removing the buildings, it adds a whole new challenge. Plus my brain is still a bit fuzzy, so it was the perfect concentration exercise for me. I walked most of the way. Tried to jog a few times, but my stuffed sinuses were uncomfortable. Only real mistake was 7, when I was on the wrong side of the road.
route
route
Saturday Jan 28, 2012 #
10 AM
weights 1:00:00 [3]
1 PM
orienteer 20:00 [1]
4c
Walked around checking a few points for a white course for next month's event. Getting sick right now really sucks. I'm not worried about losing fitness, but this will be two weekends in a row without serious O training. And that does worry me. I'm also concerned about getting sick again in the next 6 weeks. My office is cubicle central, and any disease spreads like wild fire. Wonder if I can take a sabbatical :)
Thursday Jan 26, 2012 #
walk 20:00 [1]
Wednesday Jan 25, 2012 #
erg 20:00 [2]
(sick)
Feeling better every day, although I'm still driving everyone crazy with this cough. There's at least 6 of us at work who have the same thing. It's very noisy.
Tuesday Jan 24, 2012 #
PT 1 [0]
Nordic track 15:00 [2]
(sick)
Off to sewing group meeting. Challenge this month was to make a top. I tried sewing this weekend. Stopped when I realized I had sewn the sleeve in wrong side out. Brain dead. But at least I made one pair of pants and modified a Christmas sweater already this month, so I'm track to meet my goal of 12 new wearable garments this year.
Monday Jan 23, 2012 #
PT 1 [0]
erg 15:00 [2]
(sick)
Figured, if I was well enough to go to work, I could do a bit of mindless exercise. Also, I think a small amount of exercise helps you recover from a cold.
Saturday Jan 21, 2012 #
Note
(sick)
So, if I spent the day lying on the couch, watching TV, napping, coughing and sneezing, does that mean I'm sick? Shit, I _am_sick.
Friday Jan 20, 2012 #
Nordic track 30:00 [2]
PT 1 [0]
I will not admit that I have a cold. Although my nose is running and I've been coughing all day, I _am_not_sick.
Wednesday Jan 18, 2012 #
6 PM
PT 1 [0]
Nordic track 20:00 [2]
Tuesday Jan 17, 2012 #
weights 1:00:00 [3]
Monday Jan 16, 2012 #
6 PM
PT 1 [0]
erg 20:00 [2]
First day on the new job. My head is spinning from all the new stuff. But I also really enjoyed telling one colleague that I couldn't help with his question, since I was no longer in my old job. Never have to deal with that crazy subject again !
Sunday Jan 15, 2012 #
10 AM
PT 1 [0]
orienteer 1:58:52 8.86 km (13:25 / km) +239m 11:49 / km
ahr:151 max:181 13c
Clinton Lake Winter Course, 3rd run. Goal today was to push the pace a bit. So of course, I made mistakes. Pretty embarrassing at 3 and 9. But 4 is even worse, since 1) the previous two runs I had stopped at a known control location (from previous runs) which was one rentrant too soon and 2) today I thought I had corrected, but I had not. Wow, what a brain fart! Wore my new bottle carrier (two bottles), so I drank often, which helped. But legs still got pretty tired by 90 minutes. Pushed at the end when I saw I had a chance to beat 2 hours, despite my mistakes.
route
route
Saturday Jan 14, 2012 #
PT 1 [0]
12 PM
run/walk warm up/down 10:00 0.91 km (11:00 / km) +27m 9:35 / km
ahr:128 max:167
orienteer 51:42 3.96 km (13:04 / km) +138m 11:07 / km
ahr:145 max:171 12c
run/walk warm up/down 7:30 0.77 km (9:47 / km)
ahr:137 max:157
Practice at Rockcrusher. Mike and I set course for each other. Funny, we picked several control locations in common. I tried to get in the right frame of mind before starting, but obviously it didn't work. Now realize I wasn't at the start triangle, which explains why I had a hard time following the trail in the beginning. Drifted downhill when I tried to go straight to 2, and it took me a while to figure it out. Sloppy the rest of the way, especially 5. Tried to settle down and concentrate, but never succeeded. Not a good navigation day.
route
route
Friday Jan 13, 2012 #
PT 1 [0]
Nordic track 20:00 [2]
Thursday Jan 12, 2012 #
PT 1 [0]
Tuesday Jan 10, 2012 #
PT 1 [0]
weights 1:00:00 [3]
Monday Jan 9, 2012 #
6 PM
orienteer 28:57 *** 3.43 km (8:26 / km) +60m 7:46 / km
ahr:171 max:217 8c
Mike and I went to the Nature Park for a little night O. I ran the course I designed for him the other day. Ran without a compass, and tried to hit 2 accurately, but missed. Took a while to warm up (literally and figuratively) but then I pushed the pace once or twice near the end.
route
route
PT 1 [0]
Saturday Jan 7, 2012 #
PT 1 [0]
Other (recumbant) 30:00
Other (ellipse) 30:00 [2]
Other (recumbant) 30:00
Plan was to run a 10K woods course at SMP today. But my heel was hurting all day yesterday, and was still hurting today. It hurts in the fleshy part towards the outside of the heel. It is tender to the touch, and hurts just sitting still. Self diagnosis is probably a bruise (from Thursday's run?) or tendinitis. It's probably fine, but I'm pretty paranoid about getting hurt or sick right now, so I decided a day of ice, ibuprofen and cross training was in order.
Went to the gm for only the second time, and used their equipment. Thank goodness I could read and listen to podcasts to help pass the time. Technically, I should have done ~20 more minutes of exercise this week, but I just couldn't stay in the gym any longer. Heel didn't hurt on the bike or the ellipse.
Went to the gm for only the second time, and used their equipment. Thank goodness I could read and listen to podcasts to help pass the time. Technically, I should have done ~20 more minutes of exercise this week, but I just couldn't stay in the gym any longer. Heel didn't hurt on the bike or the ellipse.
Thursday Jan 5, 2012 #
12 PM
walk 20:00 [1]
6 PM
walk 10:00 0.89 km (11:16 / km) +13m 10:30 / km
ahr:110 max:130
run 40:00 4.49 km (8:54 / km) +61m 8:20 / km
ahr:159 max:168
I woke up this morning feeling like I might be catching Mike's cough-thingy. So I took it easy. As I was driving home, I was contemplating taking the night off to rest. But it was 60 degrees out on a January night. How could I pass that up? And when I got home, the power was out (semi knocked down a power pole). So all signs pointed to a trail run.
January is supposed to be my month to work on speed, but I decided not to push the pace tonight, in case I am getting sick. I was also not sure how long I would be out. I was quiet surprised; I felt fine. More than fine, I felt good. Yeah!
Came home to find the power had been restored.
January is supposed to be my month to work on speed, but I decided not to push the pace tonight, in case I am getting sick. I was also not sure how long I would be out. I was quiet surprised; I felt fine. More than fine, I felt good. Yeah!
Came home to find the power had been restored.
PT 1 [0]
Monday Jan 2, 2012 #
11 AM
orienteer 1:13:50 *** 6.6 km (11:11 / km) +3m 11:10 / km
ahr:148 max:177 16c
Mike set a practice course on his new Riverfront Park map. I was excited to train in a new area. It's very flat, but rough. Downed trees in the woods; tall, lumpy grass in the fields. This was a mix of O and trail running, which was just right. Lots of fun. But now my legs are tired after three tough days. route
Sunday Jan 1, 2012 #
Note
2012 goals:
2012 is my “window” year. The one year in five that I have a window of opportunity to win my age class. Since kissy and peggyd are much better orienteers than me, I have to wait until they are both in the age class above me to take my shot. There are many other good orienteeers in my age group, but on any given day, I have a chance to beat them (while I never have a chance against kissy and peggyd). And I must admit that the timing does help me: for the first time in the past 22 years, the US Champs will be in the spring, which is just at the end of our local O season, so I should be in the best possible O shape.
So, I am going all out this year, to meet my goal of winning F45 at every championship. To meet this goal, I will have to keep the weight down, continue strength training, increase running speed and practice O, practice O and practice O.
Goal 1: Time Lost : lose <13% of time in >80% of my O races. Same goal as 2011.
Goal 2: USOF Ranking: 65.10 ranking points. This would match my best ever.
Goal 3: orienteer at least once a week, and log 100 hours of O for the year.
Race of the Year: NA Champs. This fall champs will be my toughest challenge. Since it comes at the wrong time of the year for me (in terms of O fitness), and it will probably have the largest field of competitors. It will be hard to stay in shape all summer and be prepared to navigate well. But it will be a good motivator.
2012 is my “window” year. The one year in five that I have a window of opportunity to win my age class. Since kissy and peggyd are much better orienteers than me, I have to wait until they are both in the age class above me to take my shot. There are many other good orienteeers in my age group, but on any given day, I have a chance to beat them (while I never have a chance against kissy and peggyd). And I must admit that the timing does help me: for the first time in the past 22 years, the US Champs will be in the spring, which is just at the end of our local O season, so I should be in the best possible O shape.
So, I am going all out this year, to meet my goal of winning F45 at every championship. To meet this goal, I will have to keep the weight down, continue strength training, increase running speed and practice O, practice O and practice O.
Goal 1: Time Lost : lose <13% of time in >80% of my O races. Same goal as 2011.
Goal 2: USOF Ranking: 65.10 ranking points. This would match my best ever.
Goal 3: orienteer at least once a week, and log 100 hours of O for the year.
Race of the Year: NA Champs. This fall champs will be my toughest challenge. Since it comes at the wrong time of the year for me (in terms of O fitness), and it will probably have the largest field of competitors. It will be hard to stay in shape all summer and be prepared to navigate well. But it will be a good motivator.
2 PM
orienteer 45:04 *** 3.2 km (14:05 / km) +97m 12:14 / km
ahr:152 max:175 12c
Local OK event at Rockcrusher. Beautiful weather, and a great turn out. Fritz set the course, and he also modified the map around 11. Which turned out to be incorrect, so we were told to skip control 11.
I want to treat each local event as a true competition this year, in order to get as much race experience as possible. But I guess my mind hadn't switched from organizer (I worked registration) to competitor. Made a 90 degree error at the start and lots of little mistakes along the way. Concentration and plan execution were very bad today.
route
I want to treat each local event as a true competition this year, in order to get as much race experience as possible. But I guess my mind hadn't switched from organizer (I worked registration) to competitor. Made a 90 degree error at the start and lots of little mistakes along the way. Concentration and plan execution were very bad today.
route