Training Log Archive: maprunnerIn the 31 days ending May 31, 2016:
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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 May 31, 2016 #
sprint drills 15:00 [3]
Monday May 30, 2016 #
11 AM
orienteer 1:03:10 [3] 6.44 km (9:49 / km) +84m 9:13 / km
Sandy and I planned to run today, but there are no dry trails, so we decided on campus O. She wanted a longish course with longish legs.It was more of a social outing than an O training, which was fun (but a bit different than I am used to).
In honor of Memorial Day, I set a star shaped course. Plus it gave us lots of opportunities to cut it short. Which we did.
it was hot and sunny, first really hot run of the season. It was draining. My quads were also tired, so any uphill was tough.
We took turn leading to the controls. We decided to cut through the parking garage even though it was out of bounds. And At the end, we split up (16-17-18) so Sandy could run fast.
In honor of Memorial Day, I set a star shaped course. Plus it gave us lots of opportunities to cut it short. Which we did.
it was hot and sunny, first really hot run of the season. It was draining. My quads were also tired, so any uphill was tough.
We took turn leading to the controls. We decided to cut through the parking garage even though it was out of bounds. And At the end, we split up (16-17-18) so Sandy could run fast.
Sunday May 29, 2016 #
9 AM
cycle 1:25:08 [3] 21.5 km (3:58 / km) +95m 3:52 / km
I have a section on my Garmin Connect homepage that shows personal records. My longest cycle (18.4 km) had been staring me in the face since 2013 and I decided it was time to change that. So Mike and I went out with a goal of at least 20 km today. (Obviously, I am not an endurance athlete and never will be :)
My legs were tired from yesterday, so we took it slow and easy. Very little wind, which was nice. Tons of people out enjoying the sunshine, after all the rain. There were a few deep puddles on the bike path, but mostly it was fine. Although I did enjoy riding through one deep puddle and getting a mud stripe on my back: made me feel like a real cyclist!
We made it to Bob Billings exit, then turned around. New PB = 21.5 km
My legs were tired from yesterday, so we took it slow and easy. Very little wind, which was nice. Tons of people out enjoying the sunshine, after all the rain. There were a few deep puddles on the bike path, but mostly it was fine. Although I did enjoy riding through one deep puddle and getting a mud stripe on my back: made me feel like a real cyclist!
We made it to Bob Billings exit, then turned around. New PB = 21.5 km
Saturday May 28, 2016 #
11 AM
cycle 23:00 [3] 5.72 km (4:01 / km) +12m 3:59 / km
to the arboretum, into the headwind. Got a nice "you can do it" shout out from a stranger as I was pushing up a small hill
orienteer 14:18 [3] 1.73 km (8:17 / km) +2m 8:15 / km
Short course at the arboretum. I tried to make it somewhat like a control picking course. I should have numbered my controls. I really messed up on the trees on the north side of the lake, both in which control I was supposed to go to, and actually picking the correct tree. Not a good day.
sprint drills 7:00 [3] 0.2 km (34:39 / km)
sprint drills 24:00 [3] 1.86 km (12:54 / km)
Accidentally stopped my Garmin one time when I was trying to take a split, so I have two entries.
It was hard to find a place to practice today. I had to consider the strong wind out of the west. And the standing water all over the park (grass and trails). My goal was to sprint longer than 100 meters, and maintain form. And not get injured. And try to do more than 4 reps.
I tried several different locations, finally settled on the bike path for the last three reps (once into the wind, twice with the tail wind to give me a boost). No injury and 5 reps. Had to cut reps 3 and 4 short because I was losing form. Decided to do 5 slower and longer and holding form, and that worked out well.
It was hard to find a place to practice today. I had to consider the strong wind out of the west. And the standing water all over the park (grass and trails). My goal was to sprint longer than 100 meters, and maintain form. And not get injured. And try to do more than 4 reps.
I tried several different locations, finally settled on the bike path for the last three reps (once into the wind, twice with the tail wind to give me a boost). No injury and 5 reps. Had to cut reps 3 and 4 short because I was losing form. Decided to do 5 slower and longer and holding form, and that worked out well.
cycle 21:00 [3] 5.74 km (3:39 / km) +19m 3:36 / km
And back home, with the benefit of the tailwind
Friday May 27, 2016 #
weights 30:00 [3]
yoga 30:00 [1]
After my training, I mixed myself the first Gin and Tonic of the "summer" season to kick off the long weekend. Ahhhh!
Thursday May 26, 2016 #
orienteer 5:00 [1]
Crazy day. First, my trainer texted and asked if I could train tomorrow instead of today. No problem.
Then I decided to try to orienteer at SarKoPar after work (I missed the recent PTOC event there, and I had the map). Had my gym clothes, including my brand new (and very white!) shoes. Not ideal for O, but might work. Didn't have compass or GPS, but oh well.
At 5:15, when I left work, the skies were threatening with severe thunderstorms, including heavy winds. Made it to the park just as it got really bad, and sat in my car. It was about 5:30, and the weather app said the storm warning was in effect until 5:45. OK, I could wait.
At 5:45,the warning was extended to 6:00. At 6:00, it was extended to 6:15. This was not going to work.
There was a small gap in the weather about 6:15, so I decided to get home. But since I had sat through all that rain and stuff, and I was at the park, I had to do SOME orienteering. So I jumped over the raging streams now running through the parking lot, and went to two controls. I stayed off the grass and mud to keep my shoes clean :)
Hit some more heavy winds and rain on the way home, but at least the traffic had thinned out so it was less scary to be driving through the low visibility.
Then I decided to try to orienteer at SarKoPar after work (I missed the recent PTOC event there, and I had the map). Had my gym clothes, including my brand new (and very white!) shoes. Not ideal for O, but might work. Didn't have compass or GPS, but oh well.
At 5:15, when I left work, the skies were threatening with severe thunderstorms, including heavy winds. Made it to the park just as it got really bad, and sat in my car. It was about 5:30, and the weather app said the storm warning was in effect until 5:45. OK, I could wait.
At 5:45,the warning was extended to 6:00. At 6:00, it was extended to 6:15. This was not going to work.
There was a small gap in the weather about 6:15, so I decided to get home. But since I had sat through all that rain and stuff, and I was at the park, I had to do SOME orienteering. So I jumped over the raging streams now running through the parking lot, and went to two controls. I stayed off the grass and mud to keep my shoes clean :)
Hit some more heavy winds and rain on the way home, but at least the traffic had thinned out so it was less scary to be driving through the low visibility.
Wednesday May 25, 2016 #
5 PM
sprint drills (1 minute) 45:00 [3] 3.92 km (11:28 / km) +22m 11:09 / km
Hot and steamy night, but it was time to try some 1 minute runs. Good news: my calf felt fine. Bad news: I was slow and could only manage three reps.
Tuesday May 24, 2016 #
erg 15:00 [2]
Nordic track 15:00 [2]
Monday May 23, 2016 #
Note
Woo hoo, received a full refund from the NZ rental car accident today.
Sunday May 22, 2016 #
sprint drills (Stretch) 10:00 [1]
Saturday May 21, 2016 #
9 AM
orienteer 1:09:28 [1] 5.8 km (11:58 / km) +74m 11:15 / km
Mike and I drove up the Ft Leavenworth for their BingO event. You were given a score O map, and a BingO control card. You had three options:
1. get all the controls listed on your card
2. get the controls listed on three of the outer edges (a U)
3. get the controls on the two diagonals (an X)
I originally planned to do the U, so I drew a course that connected those controls.
I planned to walk today, to give my calf a rest. It doesn't hurt, but I want to be super cautious and make sure it heals quickly.
It took a long time to get to my first control, so I quickly changed my plan from U to X.
It was fun to walk today. I am beginning to know this map pretty well, but I never had time to stop and enjoy the historic sites, or the views. Today, I read a lot of plaques, and enjoyed the views. I also had fun watching kids at play (and the dynamics of who was included and who was not. We must have been that way when we were kids, but I don't remember it).
As usual, there was nice social atmosphere at the end, with nice give-a -ways and cool food (Klondike bars!). MeanGene and Sandy (and Max and Simon) also came; they both earned their adventure race jerseys today.
Cleaned up in the nearby gym locker room (so convenient!) and hit the road towards Clyde MO (population: 80). My elderly aunt is a nun, and she just moved back to the Clyde monastery in April. This is their main facility, and includes assisted living. It was nice to see her, and to realize that she is in pretty decent shape, both physically and mentally. She just needs a little bit of help right now, and it was a good time to move.
We had a nice long visit, and she enjoyed the chocolates and the DVDs.
1. get all the controls listed on your card
2. get the controls listed on three of the outer edges (a U)
3. get the controls on the two diagonals (an X)
I originally planned to do the U, so I drew a course that connected those controls.
I planned to walk today, to give my calf a rest. It doesn't hurt, but I want to be super cautious and make sure it heals quickly.
It took a long time to get to my first control, so I quickly changed my plan from U to X.
It was fun to walk today. I am beginning to know this map pretty well, but I never had time to stop and enjoy the historic sites, or the views. Today, I read a lot of plaques, and enjoyed the views. I also had fun watching kids at play (and the dynamics of who was included and who was not. We must have been that way when we were kids, but I don't remember it).
As usual, there was nice social atmosphere at the end, with nice give-a -ways and cool food (Klondike bars!). MeanGene and Sandy (and Max and Simon) also came; they both earned their adventure race jerseys today.
Cleaned up in the nearby gym locker room (so convenient!) and hit the road towards Clyde MO (population: 80). My elderly aunt is a nun, and she just moved back to the Clyde monastery in April. This is their main facility, and includes assisted living. It was nice to see her, and to realize that she is in pretty decent shape, both physically and mentally. She just needs a little bit of help right now, and it was a good time to move.
We had a nice long visit, and she enjoyed the chocolates and the DVDs.
Friday May 20, 2016 #
5 PM
cycle 17:32 [1] 4.86 km (3:37 / km) +29m 3:30 / km
sprint drills 30:30 [2] 2.5 km (12:12 / km)
cycle 20:31 [2] 4.85 km (4:14 / km) +36m 4:05 / km
Rode my bike to the track and did some sprint drills. I was trying to do some slightly-greater-than 100 meter repeats, at a slow speed but several reps. By the third rep I was feeling good, and decided to see how fast I could do 100 meters (as a baseline). I was pleased with ~18 secs (self timed) until I realized that I had started at the wrong spot and only ran ~90 meters on that rep! I was getting tired on the 5th rep, but was concentrating on holding my form, when I suddenly felt a twinge in my left calf. I stopped immediately, and walked it out. It didn't hurt, so I rode home. Iced it tonight, just to be safe. Hope it feels OK tomorrow.
Thursday May 19, 2016 #
erg 20:00 [2]
Nordic track 20:00 [2]
sprint drills (Stretch) 10:00 [1]
Wednesday May 18, 2016 #
weights 30:00 [3]
yoga 30:00 [1]
Tuesday May 17, 2016 #
6 PM
sprint drills (stretch) 10:00 [1]
sprint drills 40:00 [3] 3.61 km (11:04 / km) +21m 10:46 / km
Sunday May 15, 2016 #
11 AM
orienteer 51:45 [3] 5.09 km (10:10 / km) +98m 9:16 / km
Mike, Sandy and I went to Perry to explore the trails. Sandy had never been here before, and she was impressed. The map is a blend of Lidar data for the contours and vegetation; and Strava heat map for the trails. The trails were pretty good, but there were some notable omissions, and some averaging of tracks into straighter lines than the real trails
Sandy and I went out together, while Mike went out on his own. We had one blank map, and one map with some circles on it. We took turns leading to the circle, while the other person had the blank map and had to follow along. This was a good exercise for Sandy, since she is till learning to read the contours, as well as the trails; and for me, because I tend to blank out on trails and run blindly along, and lose track of where I am.
Sandy and I went out together, while Mike went out on his own. We had one blank map, and one map with some circles on it. We took turns leading to the circle, while the other person had the blank map and had to follow along. This was a good exercise for Sandy, since she is till learning to read the contours, as well as the trails; and for me, because I tend to blank out on trails and run blindly along, and lose track of where I am.
orienteer 28:46 [3] 2.75 km (10:28 / km) +55m 9:31 / km
We stopped back at the car for a refreshment break, then Sandy and I went out on our own. She is a much faster runner, and she likes to let loose. And I wanted some more O training, so I drew 5 circles on the map, and went to those, trying to keep moving the whole time. I drew 3 because it looked interesting. But when I got there, the vegetation was yucky, so I didn't look long.
Saturday May 14, 2016 #
10 AM
orienteer 1:06:15 [3] 7.4 km (8:57 / km) +45m 8:41 / km
run/walk 15:00 [1]
I ran the World O Day course today. I had run parts of it before, but never the whole thing. I decided to run the course backwards, to add some more challenge. A bit chilly and windy to start, but sunny. It was crowded around Lied Center (it's graduation weekend).
This was a good exercise, even though I know the map well. Lots of practice on changing direction, looking ahead, and reading the map on the move.
This was a good exercise, even though I know the map well. Lots of practice on changing direction, looking ahead, and reading the map on the move.
sprint drills (Stretch) 15:00 [1]
Friday May 13, 2016 #
6 PM
aerobics 30:00 [2]
Thursday May 12, 2016 #
cycle 40:00 [2]
Usual route to the movie theater and back, to enjoy the perfect spring evening
Wednesday May 11, 2016 #
5 PM
sprint drills 15:00 [3] 1.55 km (9:40 / km) +5m 9:30 / km
World O Day, event on West Campus
This was a very low-key event.
100 controls in a 7 kn campus course
No markers or ribbons
I got there at 5:15, and Dick, Paul and Gene were already waiting for the 5:30 start.
Unfortunately, they were the only ones who showed up.
Gene did all 100 controls; Dick and Paul did the even numbered controls on the lower part of the map (didn't go up the hill)
While they were out on the course, I did some sprint drills in the parking lot.
We all went to Panera for dinner after, and Mike joined us there,
This was a very low-key event.
100 controls in a 7 kn campus course
No markers or ribbons
I got there at 5:15, and Dick, Paul and Gene were already waiting for the 5:30 start.
Unfortunately, they were the only ones who showed up.
Gene did all 100 controls; Dick and Paul did the even numbered controls on the lower part of the map (didn't go up the hill)
While they were out on the course, I did some sprint drills in the parking lot.
We all went to Panera for dinner after, and Mike joined us there,
Tuesday May 10, 2016 #
weights 30:00 [3]
yoga 30:00 [1]
Monday May 9, 2016 #
Note
Bought my 2015 Toyota Corolla S Plus today. Manual transmission and only 7000 miles. This is the newest car I have ever owned (and my 4th Corolla). Love the 6 speed, Bluetooth , ABS and rear view camera. Feel safer already !
Sunday May 8, 2016 #
10 AM
run/walk 1:00:00 [3] 5.4 km (11:07 / km) +86m 10:18 / km
Mike and I went to the Clinton trails, with a plan of being out for 90 minutes. I was tired from yesterday, so I decided to jog 4 min/walk 1 min. I went out one direction for 45 minutes, and started on the second loop. But my head, heart and legs were just not feeling another 45 minutes, so I cut it short and stopped at one hour.
Saturday May 7, 2016 #
7 AM
run race 28:20 [4] 5.0 km (5:40 / km) +33m 5:29 / km
run/walk warm up/down 20:00 [1]
KC Corporate Challenge 5k (although my Garmin has recorded it as 5.13k the past two years)
I didn't have as much of a warm up as I would have liked (car pooled with co-workers and there were some logistics difficulties). My goal was to beat last years time (28:39). I lined up at the back of the 25-28 min pack. I went out a bit fast, as always (the iced tea I drank earlier was providing lots of caffeine). But I told myself to keep it slow and steady for the second kilometer, which is all uphill. Some where in here, I passed a woman in a red shirt, and she immediately passed me right back and kept on going. I kept her in sight as we turned around at the half way point, and went up the last bit of hill. Then, when I knew it was all downhill from there, I opened it up, caught her, and continued on to the finish. It was tough at the very end, I had to push hard to get a PR, but I did it.
I didn't have as much of a warm up as I would have liked (car pooled with co-workers and there were some logistics difficulties). My goal was to beat last years time (28:39). I lined up at the back of the 25-28 min pack. I went out a bit fast, as always (the iced tea I drank earlier was providing lots of caffeine). But I told myself to keep it slow and steady for the second kilometer, which is all uphill. Some where in here, I passed a woman in a red shirt, and she immediately passed me right back and kept on going. I kept her in sight as we turned around at the half way point, and went up the last bit of hill. Then, when I knew it was all downhill from there, I opened it up, caught her, and continued on to the finish. It was tough at the very end, I had to push hard to get a PR, but I did it.
Friday May 6, 2016 #
6 PM
orienteer 30:00 [1] 2.56 km (11:42 / km) +43m 10:48 / km
Checking out some control locations for our WOD event (100 controls in 7k on campus). Took it nice and easy in preparation for tomorrow's 5k race.
I test drove my "new" car today (2015 Corolla). It is so nice to jump up in safety features with each new car (my last one was a 2008). But this will be my first car with a "smart key" (keyless fob??). Any suggestions on how to carry this during a run? Does it fit into the little key pocket that is on the inside of running shorts? Or is it too bulky?
I test drove my "new" car today (2015 Corolla). It is so nice to jump up in safety features with each new car (my last one was a 2008). But this will be my first car with a "smart key" (keyless fob??). Any suggestions on how to carry this during a run? Does it fit into the little key pocket that is on the inside of running shorts? Or is it too bulky?
Thursday May 5, 2016 #
Note
Added notes and photos from our trip. Long notes, you may want to scroll through the photos. Probably better on a full screen rather than mobile.
You can start at the beginning
http://www.attackpoint.org/viewlog.jsp/user_246/pe...
You can start at the beginning
http://www.attackpoint.org/viewlog.jsp/user_246/pe...
Wednesday May 4, 2016 #
weights 30:00 [3]
yoga 30:00 [1]
Tuesday May 3, 2016 #
6 PM
sprint drills 30:00 [1] 3.41 km (8:48 / km) +35m 8:23 / km
A little bit of speed work on west campus tonight. Time to start preparing for sprint season, first race is 5 weeks away.
Sunday May 1, 2016 #
12 PM
cycle 1:15:57 [2] 16.84 km (4:31 / km) +171m 4:18 / km
Mike and I went out for a ride on the bike path. But I wanted to go someplace new(ish) so we drove to the Overlook and started from there. Today included some other new stuff for me: downhill on gravel, and up a very steep hill (that finally forced me to get off and walk). Nice outing.