Training Log Archive: maprunnerIn the 31 days ending Aug 31, 2015:
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| 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 | We | Th | Fr | Sa | Su | Mo | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
Monday Aug 31, 2015 #
erg 15:00 [1]
Nordic track 15:00 [1]
Sunday Aug 30, 2015 #
10 AM
stretch 1 [0]
run/walk 2:00:00 [2] 11.45 km (10:29 / km) +168m 9:46 / km
ahr:53 max:91
Nice cool day at Clinton. Mike and I went out together, but split up right away. But later, he went around Land's End and I cut up the hill, so I was ahead of him. After he caught up with me, I tried to keep him in view for awhile, but it didn't last long. I went out with 8 jog/2 walk, turned around just before 1 hour, and came back with 7 jog/3 walk repeats. My legs felt fine.
Nice afternoon stroll at the Arts and Craft Fair with Sandy, then neighborhood block party in the evening. I could do this every day. Why do I have to go to work tomorrow?
Nice afternoon stroll at the Arts and Craft Fair with Sandy, then neighborhood block party in the evening. I could do this every day. Why do I have to go to work tomorrow?
Saturday Aug 29, 2015 #
2 PM
stretch 1 [0]
erg 15:00 [1]
cycle 40:00
Thursday Aug 27, 2015 #
5 PM
stretch 1 [0]
orienteer 37:24 4.29 km (8:43 / km) +25m 8:28 / km
Wednesday Aug 26, 2015 #
weights 30:00 [3]
Tuesday Aug 25, 2015 #
Nordic track 30:00 [1]
Sunday Aug 23, 2015 #
12 PM
stretch 1 [0]
run/walk 1:30:00 8.56 km (10:30 / km) +145m 9:41 / km
ahr:69 max:138
What a beautiful day! Sunny and 21 in August! Perfect day for an outing on the Clinton Trails. I did 8 jog/2 walk repeats. Quads got really tired after 80 minutes, so I walked the last set. Didn't see any one else the whole time (other than Mike at the very beginning).
Saturday Aug 22, 2015 #
10 AM
aerobics 20:00 [1]
6 PM
cycle 1:00:00 16.03 km (3:45 / km) +69m 3:40 / km
Nice cycle after dinner, to round out my long training week
Friday Aug 21, 2015 #
6 PM
orienteer 33:47 2.32 km (14:32 / km) +23m 13:51 / km
ahr:58 max:72
It was only 27 with a nice breeze, so I was looking forward to this training. But I should never have tried to do a window exercise on a map where you couldn't go straight. The woods and grass were crappy. I thought I would remember all the trail routes on this map, but I was wrong. Very wrong.
I had a long moment of hesitation on the route to 5 when the grass wasn't mowed. But then I decided to go ahead, and had a most unpleasant time bashing through the grass and woods to what I thought were the next few controls. Total fail on all levels. This was not fun. Of course, I didn't realize how badly I was doing until I was almost at 9. And then the full horror of it all was revealed when I made the Quickroute.
I had a long moment of hesitation on the route to 5 when the grass wasn't mowed. But then I decided to go ahead, and had a most unpleasant time bashing through the grass and woods to what I thought were the next few controls. Total fail on all levels. This was not fun. Of course, I didn't realize how badly I was doing until I was almost at 9. And then the full horror of it all was revealed when I made the Quickroute.
Thursday Aug 20, 2015 #
5 PM
sprint drills (1 minute) 45:00 3.97 km (11:20 / km) +16m 11:06 / km
ahr:114 max:143
Nordic track 15:00 [1]
Wednesday Aug 19, 2015 #
weights 30:00 [3]
Tuesday Aug 18, 2015 #
Nordic track 20:00 [1]
erg 20:00 [1]
We're starting to plan a trip to NZ for spring 2016. Need advice from folks who have been there, in terms of itinerary (especially, north vs south island). We are interested in : geysers, glaciers, hiking, orienteering, wine (in that order) Your suggestions?
C • NZ! 6
Monday Aug 17, 2015 #
6 PM
cycle 1:00:00 [1]
Wheee, I like riding my bike! Especially down hill.
Sunday Aug 16, 2015 #
4 PM
stretch 1 [0]
aerobics (step) 40:00 [2]
Nordic track 20:00 [1]
Up early to travel home via LaGuardia and Chicago. No problems, just a long day. So nice to be home again with Mike. Too hot to exercise outside this afternoon, so I did some stuff in the basement.
Saturday Aug 15, 2015 #
7 AM
run/walk 35:00 3.34 km (10:29 / km) +54m 9:42 / km
ahr:119 max:155
Spent the night at my brother's house, visiting with him, SIL and the kids. Very nice.
Since today is a travel day, I decided to get some exercise in first thing. And besides, how can I ever turn down the opportunity to run on a beach? Hot already this morning, but nice to be near the water.
Since today is a travel day, I decided to get some exercise in first thing. And besides, how can I ever turn down the opportunity to run on a beach? Hot already this morning, but nice to be near the water.
4 PM
weights 10:00 [1]
Well, this is not what I expected. Got to the airport on time, saw my flight was delayed 15 minutes. No biggie. But then I checked and it never took off from Baltimore. Then, a few minutes later, they announced that my flight was canceled. ugh. Turns out there was computer glitch in DC air traffic control.
Fortunately, I was able to re-book on a flight out of LGA early tomorrow morning. Found a hotel nearby, and got ready to spend one more night on LI. So, I decided to check out the exercise room, and did some weight work on my arms.
Fortunately, I was able to re-book on a flight out of LGA early tomorrow morning. Found a hotel nearby, and got ready to spend one more night on LI. So, I decided to check out the exercise room, and did some weight work on my arms.
Thursday Aug 13, 2015 #
8 AM
aerobics 20:00 [1]
yoga 20:00 [1]
A little bit of exercise in my hotel room this morning, before spending too many hours in the car, driving dad back to the old house. We had to pick up some stuff they wanted, and go to the bank to close out the safe deposit box.
Wednesday Aug 12, 2015 #
8 AM
stretch 1 [0]
elliptical 20:00
cycle (recumbent) 20:00
weights 10:00 [1]
sprint drills (stretch) 10:00 [1]
I'm working in the mornings, and visiting my parents in the afternoon. Good news is, I'm on Eastern time, but my work is still on Central. So I can sleep in, exercise and eat breakfast, all before work starts :)
4 PM
orienteer 30:00 [1] 2.29 km (13:07 / km) +1m 13:05 / km
Mike is so awesome. When he found out I would be spending this week with my parents at their new place, he immediately started to make me a map of a park close by. So I went out for few minutes to explore the very twisty bike paths, so Mike could get a good GPS track, to help complete the map. I walked it, since I didn't want to get too sweaty. It was fun to follow along with the subtle contours. Will have to scan my map when I get home.
Monday Aug 10, 2015 #
Nordic track 30:00 [1]
erg 30:00 [1]
Heading to LI tomorrow, to visit my parents and help them adjust to their new home. Only bummer about them moving is we no longer have free housing close to Harriman and West Point (although Mike's brother lives in the Hudson valley, about 20 minutes further commute). However, I an explore some new maps: the LI O Club kindly sent me some pdf maps in the area, and Mike created a quick O map near my parent's house for me. So I should get a few more O sessions in this week.
Sunday Aug 9, 2015 #
8 AM
stretch 1 [0]
run/walk 20:00 1.8 km (11:05 / km) +36m 10:05 / km
ahr:104 max:144
orienteer 14:50 1.69 km (8:47 / km) +121m 6:28 / km
ahr:136 max:148
Forgot that I had rotated the map 90 degrees in order to fit it over the blown up West Campus map, so I made a 90 error from 3 to 4.
sprint drills 25:00 [1] 2.11 km (11:52 / km) +82m 9:56 / km
ahr:101 max:125
Looking for 200 meters of parking lot to do some extended sprints. Tried two ways today, but both appear to be about 150 meters. I'll keep looking....
11 AM
C • Fun! 2
Saturday Aug 8, 2015 #
8 AM
stretch 1 [0]
cycle 22:00 [1] 6.06 km (3:38 / km) +27m 3:33 / km
ahr:117 max:133
orienteer 15:40 1.86 km (8:25 / km) +3m 8:21 / km
ahr:138 max:150
cycle 38:00 [1] 9.47 km (4:01 / km) +46m 3:55 / km
ahr:91 max:104
sprint drills (stretch) 10:00 [1]
Got up early to beat the heat, but it was pretty muggy from this morning's rains. Rode my bike to the arboretum and ran a window course. I couldn't start at the exact triangle (vegetation is too thick, but I have no excuse for missing 1 (not far enough) or 6 (too far)
5 PM
Note
My parent's phone was supposed to be active at midnight on 03 Aug. I was actually active today at 5 pm. I spent hours on the phone with the phone company this week. And had to relay messages to my parents through the front desk. My poor parents are in a new home, with no contact with their kids. So glad it is finally over, although I'm still debating a written complaint.
Friday Aug 7, 2015 #
erg 15:00 [1]
Nordic track 15:00 [1]
Still dealing with phone companies to get mom and dad to have a working phone. Unbelievably frustrating day.
Wednesday Aug 5, 2015 #
weights 30:00 [3]
Tuesday Aug 4, 2015 #
Note
A momentous day. After months of long talks, tough love, fights, laughs and rational discussion, we moved mom and dad into assisted living today. Many thanks to two of my brothers and one sister-in-law who did the actual move. I celebrated by getting a massage and having several glasses of wine. It's been a struggle, but the kids are all sure they will be much happier in their new home,
Monday Aug 3, 2015 #
stretch 1 [0]
erg 15:00 [1]
Nordic track 15:00 [1]
yoga 20:00 [1]
sprint drills (stretch) 10:00 [1]
Stressful day. Mom and dad are preparing to move to assisted living tomorrow. Several phone calls today with my brother who is there with them in NY. Also, many phone calls and much aggravation dealing with cable and phone companies today (I'm setting up the utilities). So this evening called for some relaxing workouts in the cool basement.
Sunday Aug 2, 2015 #
9 AM
stretch 1 [0]
run/walk 40:00 4.26 km (9:23 / km) +69m 8:41 / km
ahr:130 max:151
Made it out the door in the morning (27 and humid) in order to be back in time to watch the WOC sprint. I went to the Clinton trails for the first time in a long time (due to wet spring/summer and focus on sprint training). I had planned to go for 60 minutes, but my legs were surprisingly tired and I was just not having fun. So I stopped after 40 minutes. Very fun to watch live orienteering, and so exciting to have Ali finish 15th!
Saturday Aug 1, 2015 #
12 PM
stretch 1 [0]
sprint drills 1 [0]
run/walk warm up/down 30:00 2.61 km (11:29 / km) +2m 11:26 / km
ahr:132 max:151
run race 16 [5] 0.1 km (2:40 / km)
State Games of America, 100m, in Lincoln NE.
Mike and drove up the night before, and had a nice dinner. I got a decent night's sleep, slept late, and then we had to kill time. Since there were only 4 women in my age class (3 from NE) we would not be running a qualifying heat in the morning, and the race was scheduled for 1:28.
So we went out to breakfast, picked up my packet, then toured the state capitol building. Made it to the track, and it took forever to check in; I was worried about having time to warm up.
But then I had enough time. I am still figuring out how to prep for my races; I seem to need a long warm up. So I did some jogging, then some sprint specific warm ups, then more jogging. I also decided to drink some caffeine about a half hour before the race.
The other new thing I did was to run two 100m warm ups. The first was at "run as fast as you can" pace, then a 8 minute break, then sprint 100 m at "just below race pace", about 10 minutes before the scheduled start.
The last new thing I did was to use a standing start, instead of the blocks.
I felt a bit nervous at he start, definitely felt some adrenaline, but I was not super nervous.
I followed my plan: right at the start, I said (in my head) dig, dig, dig. Then I said push, push, push. Then I noticed that I was getting tired and my form was starting to fail, so I looked at the woman ahead of me and tired to stay with her. Finally I just lunged across the line. They announced right away that the winner took 14.98. I knew I wasn't 2 whole seconds behind her, so I felt pretty sure I had a PR. But it took 40 minutes before they finally posted the results, which confirmed it: 16.56. I was so happy!
Mike and I decided to take back roads home. We saw a sign for Homestead Monument of America and decided to stop. It was very interesting, about the Homestead Act and family farms. We walked along mowed paths through the prairie flowers from one exhibit to another, watched the film, and walked along the woods trail. Just a nice little museum and setting.
Stopped in Marysville (where else ? :) for dinner at the very popular Wagon Wheel restaurant, and finished the day with champagne and chocolate cake when we got home. A perfect day!
Mike and drove up the night before, and had a nice dinner. I got a decent night's sleep, slept late, and then we had to kill time. Since there were only 4 women in my age class (3 from NE) we would not be running a qualifying heat in the morning, and the race was scheduled for 1:28.
So we went out to breakfast, picked up my packet, then toured the state capitol building. Made it to the track, and it took forever to check in; I was worried about having time to warm up.
But then I had enough time. I am still figuring out how to prep for my races; I seem to need a long warm up. So I did some jogging, then some sprint specific warm ups, then more jogging. I also decided to drink some caffeine about a half hour before the race.
The other new thing I did was to run two 100m warm ups. The first was at "run as fast as you can" pace, then a 8 minute break, then sprint 100 m at "just below race pace", about 10 minutes before the scheduled start.
The last new thing I did was to use a standing start, instead of the blocks.
I felt a bit nervous at he start, definitely felt some adrenaline, but I was not super nervous.
I followed my plan: right at the start, I said (in my head) dig, dig, dig. Then I said push, push, push. Then I noticed that I was getting tired and my form was starting to fail, so I looked at the woman ahead of me and tired to stay with her. Finally I just lunged across the line. They announced right away that the winner took 14.98. I knew I wasn't 2 whole seconds behind her, so I felt pretty sure I had a PR. But it took 40 minutes before they finally posted the results, which confirmed it: 16.56. I was so happy!
Mike and I decided to take back roads home. We saw a sign for Homestead Monument of America and decided to stop. It was very interesting, about the Homestead Act and family farms. We walked along mowed paths through the prairie flowers from one exhibit to another, watched the film, and walked along the woods trail. Just a nice little museum and setting.
Stopped in Marysville (where else ? :) for dinner at the very popular Wagon Wheel restaurant, and finished the day with champagne and chocolate cake when we got home. A perfect day!