Training Log Archive: maprunnerIn the 31 days ending Jan 31, 2020:
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Thursday Jan 30, 2020 #
5 PM
elliptical 30:00 [2]
cycle (recumbant) 30:00 [2]
Another early to work, earlier back to hotel day. A successful day at work, one more big push tomorrow for the big deadline. The team has made heroic efforts this week.
Wednesday Jan 29, 2020 #
5 PM
elliptical 20:00 [2]
weights 20:00 [2]
stretch 20:00 [1]
I was at work by 6:45 am this morning, so I had no qualms about going home at 4:30 and working out in the hotel gym
Busy days, I'm mentally and physically tired.
Busy days, I'm mentally and physically tired.
Tuesday Jan 28, 2020 #
Note
Nice dinner with Dave and Bethany in Stoughton.
Monday Jan 27, 2020 #
6 PM
HIIT 30:00 [2]
Travel day back to Madison. I did a HIIT workout in my hotel room, I had taken a HIIT class last year (Parks and Rec) but it wasn't really what I expected. This was a workout that I found online and was more like I expected (30 seconds intense, 30 seconds rest)
C • HIIT 2
Sunday Jan 26, 2020 #
10 AM
orienteer race 1:02:56 7.33 km (8:35 / km) +154m 7:46 / km
ahr:153 max:168
Shawnee mIssion Park Score O, PTOC
Before the race, I thought I might take it easy today and just enjoy being outside. But it's hard not to get excited at a mass start, especially when most people are heading in the same direction... I ended up running quite fast.
This was a fun race because Fritz and I were together the whole time. He is a faster runner than I, and he could run up the hills while I had to walk. But I could sometimes beat him on route choice. I made a game of it, taking the trail when he went straight, going straight when he cut a corner, etc. It was a mini training-camp for me.
I ended up going for 10 and 12 while he went to 3 and 10. We met at 2 and I rushed into the finish but was still 3 minutes late. He walked it in and got back 5 minutes after me. I later found out that he had already run a road race earlier in the day: impressive!
I was pleased that I pushed the pace and ran hard the whole time, It's been a while since I pushed this hard in an O race (helps that it is a familiar park).
Before the race, I thought I might take it easy today and just enjoy being outside. But it's hard not to get excited at a mass start, especially when most people are heading in the same direction... I ended up running quite fast.
This was a fun race because Fritz and I were together the whole time. He is a faster runner than I, and he could run up the hills while I had to walk. But I could sometimes beat him on route choice. I made a game of it, taking the trail when he went straight, going straight when he cut a corner, etc. It was a mini training-camp for me.
I ended up going for 10 and 12 while he went to 3 and 10. We met at 2 and I rushed into the finish but was still 3 minutes late. He walked it in and got back 5 minutes after me. I later found out that he had already run a road race earlier in the day: impressive!
I was pleased that I pushed the pace and ran hard the whole time, It's been a while since I pushed this hard in an O race (helps that it is a familiar park).
Saturday Jan 25, 2020 #
orienteer 1:00:00 [1]
Mike and I taught an "Intermediate O Skills" workshop today. We each took a group of people and walked around the woods doing various activities. We were out for a total of two hours but I'm only counting about 1 hour of moving time.
I had three women, one of whom had never orienteered before, so we focused on some very basic skills. They all understood the map and enjoyed being out in the snowy woods. Three of the participants had been to my Women in O classes. Everyone seemed to enjoy it and appreciate the time and training.
I had three women, one of whom had never orienteered before, so we focused on some very basic skills. They all understood the map and enjoyed being out in the snowy woods. Three of the participants had been to my Women in O classes. Everyone seemed to enjoy it and appreciate the time and training.
Friday Jan 24, 2020 #
Note
Thank you Eli. This photo sums up his whole career. Clutch player, never gave up, two key Patriots defeats :)
4 PM
run/walk 1:00:00 6.67 km (9:00 / km) +103m 8:21 / km
ahr:137 max:161
A nice run on west campus. I enjoyed looking at animal tracks; and the invasive honeysuckle even looked pretty with the sticky snow on the branches.
Thursday Jan 23, 2020 #
12 PM
aerobics 30:00 [1]
5 PM
sprint drills (stretch) 30:00 [1]
weights 30:00 [3]
Tonight's set:
15X leg press, unknown weight
20X walking lunge, body weight
30X resistance band side steps
12X arm presses, unkown weight (heavy, I needed assistance on the last rep)
12X chest pull downs, setting "8"
10X inclined push up
15X leg press, unknown weight
20X walking lunge, body weight
30X resistance band side steps
12X arm presses, unkown weight (heavy, I needed assistance on the last rep)
12X chest pull downs, setting "8"
10X inclined push up
Wednesday Jan 22, 2020 #
erg 30:00 [2]
Monday Jan 20, 2020 #
Note
Nice day. Started with a good breakfast (recommended by Mike's former co-worker) then an hour visit to the Carter Museum. Easy travel home in the middle of the day.
Sunday Jan 19, 2020 #
Note
Ten years ago I asked "Why don't more folks come to the Georgia meet?" Discussion link here https://www.attackpoint.org/discussionthread.jsp/m...
Any different reasons now?
Any different reasons now?
10 AM
orienteer race 59:09 4.4 km (13:27 / km) +146m 11:32 / km
ahr:150 max:166
Georgia Day 3, Hard Labor Creek, Brown x
I didn't feel great today, too tired. I was sloppy on the way to 1, just reacting instead of planning ahead. Lost my nerve about going straight to 2 and lost time on the trail. Big mistake on 7, knew I had gone too high, but didn't stop and consider how close i might be. Instead, I went way out of my way to relocate.
As I was climbing the hill to 10, I looked at the time, 57 minutes. I was really hoping to finish under an hour. But I couldn't remember when I started my watch (sometime in the start call up). So I had to push hard to the finish. Slow, but I made it. Not happy with today overall, too sloppy.
I didn't feel great today, too tired. I was sloppy on the way to 1, just reacting instead of planning ahead. Lost my nerve about going straight to 2 and lost time on the trail. Big mistake on 7, knew I had gone too high, but didn't stop and consider how close i might be. Instead, I went way out of my way to relocate.
As I was climbing the hill to 10, I looked at the time, 57 minutes. I was really hoping to finish under an hour. But I couldn't remember when I started my watch (sometime in the start call up). So I had to push hard to the finish. Slow, but I made it. Not happy with today overall, too sloppy.
run/walk warm up/down 15:00 [1]
Fun times at a local sports bar, watching the Chiefs win the AFC champs. Amanda and Steve joined us.
Saturday Jan 18, 2020 #
11 AM
orienteer 1:02:55 4.1 km (15:21 / km) +158m 12:52 / km
ahr:145 max:162
Georgia day 2, Hard Labor Park, Camp Rutledge, Brown X
I couldn't move as well as yesterday due to the downed trees and viney things (especially for the first few controls) and it took a while for me to wake up and get my mind into the map. I knew I wasn't sure of my route approaching 2, but I didn't think I had wandered as much as my track shows. I remember I finally told myself to just head down the hill and stop trying to figure out the ditches, the trail behind the control would stop me.
I had a lot of fun going to 7. Finally, there was open woods, down hill and good visibility to my attackpoint. I actually said "Weee!" as I ran down this section.
I thought the stream between 7 and 8 would be harder to cross (is the color incorrect?), so I headed out of the way to cross on the trail. But when I saw that the stream was crossable, I corrected and went straight across.
I go tired and sloppy going to 11. When I climbed too high (in the wrong direction) and saw the road, my brain thought I was near 12 but nothing made sense. I decide to run back down hill to the trail bend and start again. This time I was going in the correct direction, but got pulled aside (stupidly) when I saw someone leaving another control to my left.
I enjoyed the challenge of today's race, and some of the nice woods. The temps were perfect.
Nice dinner in downtown Covington at Mystic Grill with Dick, Nancy and Reta.
I couldn't move as well as yesterday due to the downed trees and viney things (especially for the first few controls) and it took a while for me to wake up and get my mind into the map. I knew I wasn't sure of my route approaching 2, but I didn't think I had wandered as much as my track shows. I remember I finally told myself to just head down the hill and stop trying to figure out the ditches, the trail behind the control would stop me.
I had a lot of fun going to 7. Finally, there was open woods, down hill and good visibility to my attackpoint. I actually said "Weee!" as I ran down this section.
I thought the stream between 7 and 8 would be harder to cross (is the color incorrect?), so I headed out of the way to cross on the trail. But when I saw that the stream was crossable, I corrected and went straight across.
I go tired and sloppy going to 11. When I climbed too high (in the wrong direction) and saw the road, my brain thought I was near 12 but nothing made sense. I decide to run back down hill to the trail bend and start again. This time I was going in the correct direction, but got pulled aside (stupidly) when I saw someone leaving another control to my left.
I enjoyed the challenge of today's race, and some of the nice woods. The temps were perfect.
Nice dinner in downtown Covington at Mystic Grill with Dick, Nancy and Reta.
run/walk warm up/down 15:00 [1]
Friday Jan 17, 2020 #
1 PM
orienteer race 35:18 3.1 km (11:23 / km) +110m 9:41 / km
ahr:147 max:172
Georgia Day 1, Bert Adams Scout Camp, middle
This went better than I expected, but not as well as I wanted. As I warmed up, I realized that I was not in orienteering shape, I hadn't been in a competition in a long time and my map reading and mental habits were rusty. My goal for the day was to "read the map".
I felt OK physically and was able to move well through the nice woods. Things seemed a bit off on the first few markers and I doubted myself a few times, but kept moving. Until 3 where I was right on track, saw my marker but also saw another one that seemed to make more sense and I stupidly went there first.
As I was going from 4 to 5, I took a glance at the next leg. I knew that straight was probably the best choice but somehow in my brain the gully looked bigger and longer and I decided ahead of time I had to run southeast around the gully and then up to the marker. When I got close to 5 I was surprised to see MeanGene (who had started before me). I told myself not to get thrown off or think about him, just punch and run SE. So I did, never looking at the map again to see that the gully was not an issue and I was making a stupid error.
I was lucky it was a short leg so I didn't lose much time, but I'm disappointed in how my brain functioned (or really, didn't) on 3 and 6.
I'm probably the only person who rested at the Go control before the run in :) I had fun sprinting, I haven't sprinted in months. Hope my finish chute time holds up well among the USMAOC cadets.
Bummer of the day was that MeanGene pulled a hamstring, wasn't able to finish the course, and will not be running day 2 and 3. This was his first time at the GAOC event and he was looking forward to the competition in the nice woods.
Nice dinner at a Thai place (Bangkok Cafe) with Cristina and Gene. And I almost forgot, we started the day with a visit to the camera museum, which was interesting and just the right amount of touristing.
This went better than I expected, but not as well as I wanted. As I warmed up, I realized that I was not in orienteering shape, I hadn't been in a competition in a long time and my map reading and mental habits were rusty. My goal for the day was to "read the map".
I felt OK physically and was able to move well through the nice woods. Things seemed a bit off on the first few markers and I doubted myself a few times, but kept moving. Until 3 where I was right on track, saw my marker but also saw another one that seemed to make more sense and I stupidly went there first.
As I was going from 4 to 5, I took a glance at the next leg. I knew that straight was probably the best choice but somehow in my brain the gully looked bigger and longer and I decided ahead of time I had to run southeast around the gully and then up to the marker. When I got close to 5 I was surprised to see MeanGene (who had started before me). I told myself not to get thrown off or think about him, just punch and run SE. So I did, never looking at the map again to see that the gully was not an issue and I was making a stupid error.
I was lucky it was a short leg so I didn't lose much time, but I'm disappointed in how my brain functioned (or really, didn't) on 3 and 6.
I'm probably the only person who rested at the Go control before the run in :) I had fun sprinting, I haven't sprinted in months. Hope my finish chute time holds up well among the USMAOC cadets.
Bummer of the day was that MeanGene pulled a hamstring, wasn't able to finish the course, and will not be running day 2 and 3. This was his first time at the GAOC event and he was looking forward to the competition in the nice woods.
Nice dinner at a Thai place (Bangkok Cafe) with Cristina and Gene. And I almost forgot, we started the day with a visit to the camera museum, which was interesting and just the right amount of touristing.
run/walk warm up/down 15:00 [1]
Wednesday Jan 15, 2020 #
aerobics 20:00 [1]
weights 30:00 [2]
We took it easy on my legs tonight since I have a race this weekend.
Tonight's set:
20X walking lunge, body weight
15X glute bridge
15X squat, body weight
15X TRX row
25X band press
12X kneeling pulldown
Tuesday Jan 14, 2020 #
Nordic track 30:00 [2]
Monday Jan 13, 2020 #
5 PM
run/walk 35:00 3.82 km (9:09 / km) +44m 8:40 / km
ahr:132 max:149
An easy run to check out the new tunnel under 19th and Iowa. We often stopped to look at progress this summer/fall, trying to guess how it would be laid out. Now it's finished so I could finally see it all. My GPS tracking worked going east/west. but got all wonky when I went north/south.
Sunday Jan 12, 2020 #
10 AM
orienteer 1:31:01 5.54 km (16:25 / km) +160m 14:21 / km
ahr:124 max:156
Mike and I went to Rockcrusher. I ran a course that I set for NY 2015 (god, how can it be 5 years already??!)
There was fresh snow and a layer of ice on the trees so I took it slow. I also chose routes through the fields, on purpose, to get some terrain practice. It will also make me really love the woods in Georgia on Friday!
I must admit I wasn't mentally into this training and my mind wandered a lot. (edited): I was distracted by looking at tracks in the snow. Mostly deer, of course. But also squirrel, bobcat and coyote.
The shoreline is really eroded so I had to take some different routes on the way to 6. Then I noticed it was time to get back to the car to meet Mike, I didn't mind skipping 6 and 7.
There was fresh snow and a layer of ice on the trees so I took it slow. I also chose routes through the fields, on purpose, to get some terrain practice. It will also make me really love the woods in Georgia on Friday!
I must admit I wasn't mentally into this training and my mind wandered a lot. (edited): I was distracted by looking at tracks in the snow. Mostly deer, of course. But also squirrel, bobcat and coyote.
The shoreline is really eroded so I had to take some different routes on the way to 6. Then I noticed it was time to get back to the car to meet Mike, I didn't mind skipping 6 and 7.
Saturday Jan 11, 2020 #
1 PM
ski 45:00 3.9 km (11:33 / km) +31m 11:07 / km
ahr:126 max:160
Wee, this was fun. We got just enough snow to ski. I did a couple of laps around Holcom. I saw a dad and daughter sledding and the dad commented that he had never seen anyone cross country skiing in Lawrence. He was from Belarus and said he wished he had skis here.
Friday Jan 10, 2020 #
1 PM
run/walk 20:00 2.67 km (7:29 / km) +28m 7:07 / km
ahr:145 max:160
6 PM
weights 15:00 [2]
stretch 15:00 [1]
Thursday Jan 9, 2020 #
Note
Half work day then half travel day. I really wish I felt like training when I got home because it was so warm, but I just didn't.
Wednesday Jan 8, 2020 #
12 PM
hike 10:00 [1]
Crazy busy day at work. I was desperate to get outside for a few minutes alone at lunchtime. It was a beautiful sunny day but it was -11C and I didn’t have face protection. I couldn’t last very long.
Tuesday Jan 7, 2020 #
4 PM
orienteer 5:28 0.71 km (7:39 / km) +8m 7:16 / km
ahr:133 max:148
I promised myself I was going to orienteer today. But I left work later than planned and it was a cloudy day, which meant it was pretty dark. So I only did a tiny bit of O but it was fun.
A very weird thing happened at the park: several cars pulled in at the same time I did, and each person jumped out and ran to the corner of the parking lot (near the finish of my course). Then they stood there in a circle looking at their phones. They were still there when I got back, but left soon after, one by one. Pokemon Go? A scavenger hunt? I'll never know.
A very weird thing happened at the park: several cars pulled in at the same time I did, and each person jumped out and ran to the corner of the parking lot (near the finish of my course). Then they stood there in a circle looking at their phones. They were still there when I got back, but left soon after, one by one. Pokemon Go? A scavenger hunt? I'll never know.
6 PM
aerobics 25:00 [1]
My hotel room is nicely designed for dancing around.
Monday Jan 6, 2020 #
12 PM
hike 20:00 [1]
Mike made me a quick map of the research park where our facility is located. I got out for a short exploratory hike during lunch while the sun was shining. It felt good to get out and being on a map made it seem less like I was at work.
6 PM
aerobics 20:00 [2]
cycle (recumbant) 20:00
an interval session in the hotel gym
Sunday Jan 5, 2020 #
9 AM
orienteer 13:35 3.26 km (4:10 / km) +33m 3:58 / km
ahr:129 max:157
Modified memory O on west campus
run/walk warm up/down 16:25 [2]
to and from campus
5 PM
elliptical 15:00 [2]
weights 15:00 [2]
Back in Madison. Did a little bit of exercise at the hotel to get the blood moving after traveling for 6 hours
Saturday Jan 4, 2020 #
2 PM
orienteer 1:15:41 5.32 km (14:14 / km) +92m 13:06 / km
ahr:112 max:140
Hanging tapes at Woodridge. It was a beautiful day to be out in the woods.
Friday Jan 3, 2020 #
4 PM
run/walk 20:00 [2]
aerobics 20:00 [2]
Thursday Jan 2, 2020 #
2 PM
weights 30:00 [3]
Today's set:
10X squat +25 lbs
24X walking lunge +15 lbs
8X squat jumps (these burn)
12X TRX row
12X standing push outs, unknown weight
12X seated lat row, unknown weight
10X squat +25 lbs
24X walking lunge +15 lbs
8X squat jumps (these burn)
12X TRX row
12X standing push outs, unknown weight
12X seated lat row, unknown weight
Wednesday Jan 1, 2020 #
Event: New Year's at Rockhaven
Note
2020 Goals
Total Training: 262 hours
Orienteering: 85 hours
Ranking: 80
Races: medal at NAOC
Fun: add at least one new O state and three O countries
Total Training: 262 hours
Orienteering: 85 hours
Ranking: 80
Races: medal at NAOC
Fun: add at least one new O state and three O countries
2 PM
orienteer 2:00 [1] 0.1 km (20:00 / km)
Our annual New Year's event. I had a sense that we would get a good turnout, since I was getting emails and Facebook messages from strangers. Plus it was 15C. And we had a massive turnout (for us. 46 starts, probably 75+ people). We ran out of epunches and even had to use my 2 punches. I tried to be greeter, but then I gad to give 2 beginner's briefings and then there was a mass start. I decided to help Fritz in case there were issues with results (and there were tons of issues). People started finishing right away and then we were swamped again. It all ended up well and people had a good time.
Fritz set unusual courses, as is his style. At the end, there was a maze-O which looked fun. So after most people had finished, I walked over and did the Maze O section. I had really wanted to go out today but it was not possible, so this was the best I could do.
Nice lunch after with the usual gang, then home to get the results all cleaned up and posted. I was also tired and worn out from the day, which was very windy (things kept blowing over, including the computer).
Fritz set unusual courses, as is his style. At the end, there was a maze-O which looked fun. So after most people had finished, I walked over and did the Maze O section. I had really wanted to go out today but it was not possible, so this was the best I could do.
Nice lunch after with the usual gang, then home to get the results all cleaned up and posted. I was also tired and worn out from the day, which was very windy (things kept blowing over, including the computer).