Training Log Archive: maprunnerIn the 31 days ending Dec 31, 2013:
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Tuesday Dec 31, 2013 #
Note
2013 Goals Review
Goal 1: Time lost is <10% in 80% of my races. Result: Close. I was <10% in 71% of my races
Goal 2: Consistency is <20 in all races. Result: Fail. Was over 20% in several races.
Goal 3: Consistency is <17 in 80% of my races. Result: Bad. Only 61% of my races were under 17. Was very disappointed in this. Major area for improvement.
Goal 4: More overall training hours, and more O hours, than in 2012. Result: OK. Met the goal, but only by one hour each.
Goal 5: OUSA ranking of 65. Result: Good: 66.26
2103 Highlights:
1. Winning a medal in F50: didn't expect this, in my first year in this super group. I won the silver in the Sprint championships.
2. Orienteering in a new country: so much fun to orienteer in new terrain and see how other groups do it. Thanks to the Wimberley family and all the members of RAC for their kind hospitality.
3. Continued two good trends of the last few years, of increased training and decreased weight. Plus, I continued my streak of orienteering at least once per week.
4. Had fun learning to sprint (i.e.,100 meters on a track). Worked with a coach to learn how to use starting blocks, and bought some track spikes. This is just a fun thing for me, and I hope to continue to race next year.
Goal 1: Time lost is <10% in 80% of my races. Result: Close. I was <10% in 71% of my races
Goal 2: Consistency is <20 in all races. Result: Fail. Was over 20% in several races.
Goal 3: Consistency is <17 in 80% of my races. Result: Bad. Only 61% of my races were under 17. Was very disappointed in this. Major area for improvement.
Goal 4: More overall training hours, and more O hours, than in 2012. Result: OK. Met the goal, but only by one hour each.
Goal 5: OUSA ranking of 65. Result: Good: 66.26
2103 Highlights:
1. Winning a medal in F50: didn't expect this, in my first year in this super group. I won the silver in the Sprint championships.
2. Orienteering in a new country: so much fun to orienteer in new terrain and see how other groups do it. Thanks to the Wimberley family and all the members of RAC for their kind hospitality.
3. Continued two good trends of the last few years, of increased training and decreased weight. Plus, I continued my streak of orienteering at least once per week.
4. Had fun learning to sprint (i.e.,100 meters on a track). Worked with a coach to learn how to use starting blocks, and bought some track spikes. This is just a fun thing for me, and I hope to continue to race next year.
Monday Dec 30, 2013 #
6 PM
stretch 1 [0]
sprint drills (stretch) 10:00 [1]
sprint drills (10-20-10-20) 20:00 2.01 km (9:57 / km) +2m 9:54 / km
ahr:117 max:156
A different sprint drill: 5 repeats of 10 meters slow-20 meters fast-10 meters slow-20 meters fast with 100 meters walking in between. I decided to run 100 meters fast for the last rep, just because I felt like it. his was not a hard work out, more for technique. I should probably do it at the track or on a field where the distances are marked.
And just for fun, some of my numbers from 2013:
1 orienteering medal
2 new stamps in my passport
8 garments sewn
16 happy years of marriage
17.1 my 100 meter PR
20 books read
50- the perfect age and 50th state
90 years for Dad
232 hours of physical training
320 orienteers attended our A meet
countless hours of fun with family and friends
Hope there's so much more in 1-4
And just for fun, some of my numbers from 2013:
1 orienteering medal
2 new stamps in my passport
8 garments sewn
16 happy years of marriage
17.1 my 100 meter PR
20 books read
50- the perfect age and 50th state
90 years for Dad
232 hours of physical training
320 orienteers attended our A meet
countless hours of fun with family and friends
Hope there's so much more in 1-4
Sunday Dec 29, 2013 #
stretch 1 [0]
Nordic track 20:00 [2]
sprint drills (Stretch) 10:00 [1]
Saturday Dec 28, 2013 #
1 PM
stretch 1 [0]
orienteer 1:06:02 4.1 km (16:06 / km) +131m 13:53 / km
ahr:123 max:155
Maybe practice makes perfect? or maybe a slow pace is all that I needed. Another beautiful day (58 degrees) another day in the woods. Much better navigation today, and I kept up a steady pace, which was one of my goals. I kept it slow because I'm fighting off a cold. tried to stay in the woods, on a straight line, where possible. Sometimes I aimed off to the trail on purpose, sometimes I just missed. Skipped 13 because I was ready to head in. Forgot that there was a big field of very tall grass near the finish, so I had to back track. Finished with some jogging, to test the cadence and foot speed on my 620. route
Mike was following me live again. Do you want to see this feature? I'm offering to let folks follow my live track during our New Year's event (see promo here.) I'll be starting around 1:00 pm central time. Just send me an email address, and I'll send you the live link just before I start. I'll also ask Mike to send you the course map in advance. This should be a fun experiment.
Mike was following me live again. Do you want to see this feature? I'm offering to let folks follow my live track during our New Year's event (see promo here.) I'll be starting around 1:00 pm central time. Just send me an email address, and I'll send you the live link just before I start. I'll also ask Mike to send you the course map in advance. This should be a fun experiment.
Friday Dec 27, 2013 #
10 AM
stretch 1 [0]
weights 30:00 [3]
sprint drills (stretch) 10:00 [1]
2 PM
orienteer 58:49 3.79 km (15:32 / km) +100m 13:43 / km
ahr:121 max:145
Just had to get outside today: it was 55 degrees! And I'm so close to hitting my goal of 85 hours of orienteering this year, so I headed out to Clinton. Most of the snow is gone, but I still took it slow and tried to concentrate. Practiced go down hills on a diagonal, or up and over to a location. Was confused by all the new trails around 6, and totally screwed up 8 (parallel error). disappointed that it took me so long to figure out what I had done wrong there....
route
route
Wednesday Dec 25, 2013 #
1 PM
orienteer 54:46 3.37 km (16:15 / km) +74m 14:39 / km
ahr:118 max:145
stretch 1 [0]
Christmas day traditions continue. Another orienteering outing, but this year I resumed the tradition (unexpectedly) of getting new O gear for Christmas. Mike surprised me with a Garmin 620 (which is way more than our usual Christmas budget). But man, is it cool. Mike was able to follow my live track(and meet me in the woods at one point) and I uploaded the track, via my phone, before we even got home. Plus it has all sorts of other neat functions, like cadence and time your foot is on the ground. Don't know what I''ll do with the data. For now, it's just nice that I can collect it.
Mike drew me a short course on the Rockhaven map. I tried to follow it as a quasi-line o, and again, no compass. Totally messed up 4 and 5. Need to really be careful about how high/low I am on a hill.
A fantastic day in the woods, looking at tracks. We were the first humans out since it snowed. Saw coyote tracks, and lots of deer, tracks of course. If I was a hunter, I would take advantage of days like this to figure out where the deer like to walk.
Then off to Mom and Ron's for the big Christmas gift exchange, and another delicious dinner.
route
Mike drew me a short course on the Rockhaven map. I tried to follow it as a quasi-line o, and again, no compass. Totally messed up 4 and 5. Need to really be careful about how high/low I am on a hill.
A fantastic day in the woods, looking at tracks. We were the first humans out since it snowed. Saw coyote tracks, and lots of deer, tracks of course. If I was a hunter, I would take advantage of days like this to figure out where the deer like to walk.
Then off to Mom and Ron's for the big Christmas gift exchange, and another delicious dinner.
route
Tuesday Dec 24, 2013 #
3 PM
orienteer 45:47 [1] 2.08 km (22:03 / km) +81m 18:27 / km
ahr:115 max:141
stretch 1 [0]
A long day. started at 5 am when the kids woke up and wanted to be entertained. Included hosting Vivian's 5th birthday party for 12 folks in the morning, followed by a much needed nap. Finally made it out to the woods for some training, before heading to Mom and Ron's for a traditional Norwegian meal cooked by Annette.
We went to Rockcrusher, and I decided to do some more of the Line O I had started last month. Since I was wearing my heavy mittens, I tried to do this training without my compass (I wear a thumb compass). Hills were slippery with the mushy snow, so I just walked.
Started off fairly well, but I had a problem staying on the line as I went down and up hill between 10 and 11. I figured it out as I got to "11" the first time,and went across the hill to where I was supposed to be.
I have no idea why I went so far down hill on the way to 13. Cut it short to meet Mike back at the car.
Beautiful quiet day in the woods, with only animal tracks (for the most part).
route
We went to Rockcrusher, and I decided to do some more of the Line O I had started last month. Since I was wearing my heavy mittens, I tried to do this training without my compass (I wear a thumb compass). Hills were slippery with the mushy snow, so I just walked.
Started off fairly well, but I had a problem staying on the line as I went down and up hill between 10 and 11. I figured it out as I got to "11" the first time,and went across the hill to where I was supposed to be.
I have no idea why I went so far down hill on the way to 13. Cut it short to meet Mike back at the car.
Beautiful quiet day in the woods, with only animal tracks (for the most part).
route
Monday Dec 23, 2013 #
stretch 1 [0]
erg 20:00 [2]
sprint drills (strength) 10:00 [1]
Nordic track 20:00 [2]
Exercised at various times during the morning, between cleaning up the house and getting ready to host our niece and nephew for the night. Should be lots of fun!
Sunday Dec 22, 2013 #
12 PM
stretch 1 [0]
ski 45:00 [1] 3.46 km (13:00 / km) +5m 12:55 / km
ahr:126 max:139
Woo hoo, just enough fresh snow to go skiing. So I wandered around Holcom park for a while.
orienteer 1:29:37 5.86 km (15:18 / km) +102m 14:05 / km
ahr:124 max:144
Then Mike and I went out to Clinton for some orienteering practice. I took it slow since the snow was fluffy and slippery. But so beautiful, to see the snow on the tees, and quiet, with only animal tracks on the trails.
Saturday Dec 21, 2013 #
stretch 1 [0]
Nordic track 20:00 [2]
erg 21:00 [2]
Busy day getting ready for Christmas. Made my first ever continuous bias binding today; I feel like an honorary quilter! Squeezed in a bit of exercise before heading off to Gene and Dee's annual Christmas pot luck.
Friday Dec 20, 2013 #
stretch 1 [0]
Nordic track 5:00 [2]
sprint drills (Stretch ) 10:00 [1]
Thursday Dec 19, 2013 #
6 PM
run/walk 25:00 2.8 km (8:56 / km) +24m 8:34 / km
ahr:126 max:164
stretch 1 [0]
Couldn't pass up this lovely weather (58 degrees!!) so I went for a short jog on west campus and explored all the construction projects.
Wednesday Dec 18, 2013 #
stretch 1 [0]
weights 30:00 [3]
Found out that I have to take a business trip to Scotland in January. Good news: I get to visit a new country and meet colleagues I only know through phone conversations. Bad news: I'll miss the Georgia meet, which I enjoy every year and was marked as one of my important races for 2014.
Tuesday Dec 17, 2013 #
6 PM
stretch 1 [0]
sprint drills (stretch) 10:00 [1]
sprint drills (1 minute) 30:00 2.99 km (10:03 / km) +5m 9:58 / km
ahr:123 max:192
Tonight's exercise: Run as fast as you can for 1 minute, while maintaining good form. Try to get up to 6 repeats, with 3-4 minutes rest in between.
This was difficult to judge how hard to run. I tried the first repeat on grass, but I was thinking too much about the surface, so I switched to the parking lot for the rest.. I managed 4 repeats tonight, which was probably enough for the first time trying this exercise.
This was difficult to judge how hard to run. I tried the first repeat on grass, but I was thinking too much about the surface, so I switched to the parking lot for the rest.. I managed 4 repeats tonight, which was probably enough for the first time trying this exercise.
run/walk 30:00 2.99 km (10:03 / km) +5m 9:58 / km
ahr:123 max:192
Monday Dec 16, 2013 #
stretch 1 [0]
sprint drills 10:00 [1]
Nordic track 15:00 [2]
erg 15:00 [2]
In the basement, watching "Revenge" and thinking about Christmas gifts.
Sunday Dec 15, 2013 #
12 PM
stretch 1 [0]
orienteer 1:19:21 6.16 km (12:52 / km) +110m 11:49 / km
ahr:127 max:175
Practice at Clinton. I pulled an old course, and decided to take it backwards. I walked today because I think I jumped into O too hard, too fast this season. Wanted a long slow day to start building a base.
Concentration was mixed. I had a busy morning, desperately trying to finish sewing some Christmas gifts. Then I had to chose between watching the Giants game or getting out in the warm (40s) weather. Unfortunately, that was an easy decision, with the way the Giants are playing. And I had to rush back to get ready for FIL and SMIL's Christmas party. So it took me a while to turn my brain to orienteering. Did OK, except for one leg where my mind wandered to "how to plan a birthday party for a 5 year old girl".
I had fun taking the culvert between 16 and 9. I hadn't been through there in years. It was easy to get through, but hard to get out. A big tree has blocked the end, and I had to crawl over some branches to get out.
This map is old, so the trails and vegetation are changed. I like the challenge of being flexible in reading the map.
route
Concentration was mixed. I had a busy morning, desperately trying to finish sewing some Christmas gifts. Then I had to chose between watching the Giants game or getting out in the warm (40s) weather. Unfortunately, that was an easy decision, with the way the Giants are playing. And I had to rush back to get ready for FIL and SMIL's Christmas party. So it took me a while to turn my brain to orienteering. Did OK, except for one leg where my mind wandered to "how to plan a birthday party for a 5 year old girl".
I had fun taking the culvert between 16 and 9. I hadn't been through there in years. It was easy to get through, but hard to get out. A big tree has blocked the end, and I had to crawl over some branches to get out.
This map is old, so the trails and vegetation are changed. I like the challenge of being flexible in reading the map.
route
Saturday Dec 14, 2013 #
1 PM
stretch 1 [0]
orienteer 35:55 2.9 km (12:23 / km) +83m 10:50 / km
ahr:144 max:155
run/walk 20:00 1.94 km (10:18 / km) +14m 9:56 / km
ahr:141 max:155
Mike set a course at Rockcrusher, and hung some mini-markers a few weeks ago. Then he posted the course on Facebook, so anyone could do it any time they wanted. I went out today.
Wore my mittens which was a big help (in terms of keeping hands warm and mind on orienteering) but it was hard to carry my thumb compass.
I was trying to focus the whole time, but I made a mistake leaving 3, caught it quickly, and then proceeded to make another mistake. Duh! Minor mistakes, but still , this is easy orienteering....
Then, it turns out that I had accidentally stopped my GPS somewhere on the way to 3, so I guess I don't have to fess up here after all :)
After I finished the course, I went back out on the trails for another 20 minutes, to hit my target time for the week.
route
Wore my mittens which was a big help (in terms of keeping hands warm and mind on orienteering) but it was hard to carry my thumb compass.
I was trying to focus the whole time, but I made a mistake leaving 3, caught it quickly, and then proceeded to make another mistake. Duh! Minor mistakes, but still , this is easy orienteering....
Then, it turns out that I had accidentally stopped my GPS somewhere on the way to 3, so I guess I don't have to fess up here after all :)
After I finished the course, I went back out on the trails for another 20 minutes, to hit my target time for the week.
route
Friday Dec 13, 2013 #
stretch 1 [0]
sprint drills 10:00 [1]
Nordic track 30:00 [2]
Wednesday Dec 11, 2013 #
stretch 1 [0]
weights 30:00 [3]
Tuesday Dec 10, 2013 #
sprint drills 10:00 [1]
run/walk 10:00
cycle 20:00 [2]
erg 20:00 [2]
stretch 1 [0]
I think the best way to handle indoor exercise is to break it up. So I started with my sprint exercises, then I ran to and from the rec center, to use the recumbent bike. The weight room was the most crowded I have ever seen ( 6 people). Then back home to erg and watch a bit of the KU game. finished with a good bout of stretching.
Sunday Dec 8, 2013 #
3 PM
Nordic track 10:00 [2]
sprint drills (strength) 10:00 [1]
sprint drills (2x(8X100)) 30:00
ahr:138 max:192
My coach gave me a few more drills to try for the next few weeks. The plan is to to do the strength type exercises three times a week, and the running drills once a week. Today I tried to do 2X(8X100), at 3-5 seconds below race pace. But I could only make it through 6 reps on the second set before my form started to fall apart. HR monitor was totally useless today. Kept getting "stuck" at one HR, whether it was high or low. Annoying.
erg 10:00 [1]
stretch 1 [0]
Saturday Dec 7, 2013 #
10 AM
stretch 1 [0]
orienteer 59:37 4.92 km (12:07 / km) +88m 11:08 / km
ahr:134 max:165
PTOC event at Landahl, one hour score O. Just one of those days when I was Just Not Having Fun. And since it was not fun, and I was in a bad mood, every little thing ticked me off. Which meant I was not concentrating on my orienteering, and made lots of mistakes. All my fault, of course. Just one of those days.
I decided to walk most of it, to avoid aggravating my foot. I thought I might jog a few times to test it out.
Temp was 10 degrees when we started. I know my hands are always cold, so I ran around for a few minutes before the start to keep warm, and I wore two pairs of gloves. No help. Hands were blocks of ice for first 20 minutes. I alternated holding them under each armpit, which is not convenient for also holding a map an compass. Quite distracted, and cursing under my breath the whole time.
Stupid route choice to 16 (changed my mind in the middle of the leg because I didn't want to climb the hill). Got to 14 and saw the marker, on the other side of a very deep, very steep gully. No way down and up, at least for me. Stood there a few minutes, cursed some more, and decided to go on.
Obviously distracted as I had no plan to approach 13 and instead wandered in dark green (literally crawling on hands and knees a few times). Had to give up in order to get back by the one hour deadline.
The good news: foot felt fine today.
route
I decided to walk most of it, to avoid aggravating my foot. I thought I might jog a few times to test it out.
Temp was 10 degrees when we started. I know my hands are always cold, so I ran around for a few minutes before the start to keep warm, and I wore two pairs of gloves. No help. Hands were blocks of ice for first 20 minutes. I alternated holding them under each armpit, which is not convenient for also holding a map an compass. Quite distracted, and cursing under my breath the whole time.
Stupid route choice to 16 (changed my mind in the middle of the leg because I didn't want to climb the hill). Got to 14 and saw the marker, on the other side of a very deep, very steep gully. No way down and up, at least for me. Stood there a few minutes, cursed some more, and decided to go on.
Obviously distracted as I had no plan to approach 13 and instead wandered in dark green (literally crawling on hands and knees a few times). Had to give up in order to get back by the one hour deadline.
The good news: foot felt fine today.
route
Friday Dec 6, 2013 #
stretch 1 [0]
erg 15:00 [2]
sprint drills 10:00 [1]
Nordic track 15:00 [2]
Wednesday Dec 4, 2013 #
stretch 1 [0]
weights 30:00 [3]
Tuesday Dec 3, 2013 #
stretch 1 [0]
sprint drills 10:00
erg 15:00 [2]
Monday Dec 2, 2013 #
12 PM
walk 15:00 [1]
A short walk at lunch time, to stretch out all my tight muscles (why are my knees stiff???) and enjoy the last of the warm temps.
stretch 1 [0]
Sunday Dec 1, 2013 #
stretch 1 [0]
sprint drills 1:00 [1]
Met my sprint coach at the track to review my progress and learn a few new drills. Practiced some drills, but did not do any running exercises, since I wanted to rest my foot.