Training Log Archive: maprunnerIn the 7 days ending Jul 6, 2013:
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Saturday Jul 6, 2013 #
9 AM
stretch 1 [0]
orienteer 55:00 6.12 km (8:59 / km) +110m 8:14 / km
ahr:136 max:169
Mike and I went out to Perry. Mike set an "trail O" course for me. This was good training for 1) reading the map on the run and 2) keeping track of where I am on a trail. I often have trouble with both of these things. Concentration was good today. Helped that the pace was slow.
route
route
1 PM
sprint drills 32:00 3.1 km (10:19 / km) +1m 10:18 / km
ahr:134 max:184
back to the track. About 6 people there today. Tried wearing my spikes for the first time. Is the heel supposed to strike the ground at all in these shoes? I'll have to ask my coach on Monday.
Friday Jul 5, 2013 #
1 PM
stretch 1 [0]
orienteer 24:36 2.8 km (8:47 / km) +50m 8:04 / km
ahr:151 max:177
Ran Mike's "staircase" training course (others ran it a week or two ago). It was hot and my quads are tired, so I didn't push the pace . Kept it at a good clip, but not race pace. Had to walk up hills, of course.
route
route
run/walk hills 25:30 2.19 mi (11:39 / mi) +62m 10:42 / mi
ahr:129 max:162
Went right from the sprint to run up Ulrik's hill. Plan was to do three reps, but only manged two. Legs are really tired, and I decided to cut it short today, and pace myself for the next two days.
Slow pace today, as evidenced by my HR. Accidentally stopped the watch instead of taking a split on the first lap, so I'll just give it the same time as lap two (manually added to my Garmin time above). Slowest times ever on this route
7:15
7:15
Slow pace today, as evidenced by my HR. Accidentally stopped the watch instead of taking a split on the first lap, so I'll just give it the same time as lap two (manually added to my Garmin time above). Slowest times ever on this route
7:15
7:15
Thursday Jul 4, 2013 #
Note
Four day weekend = training camp!
The plan for each day:
1. watch TDF live (edit: and WOC, of course!)
2. orienteer
3. sew
4. run
5. nap
6. read
7. go to bed early
11 AM
stretch 1 [0]
orienteer 41:30 4.0 km (10:23 / km) +81m 9:25 / km
ahr:144 max:192
West Campus bike O: I ran the course that Mike set for last week's event. It was designed for bikes, which meant it was tough, and a bit boring, for those on foot. Down and up the hill twice was not fun. But it was a nice day, temps in the 70s. Kept a slow steady pace, but had to walk up the hills.
route
1 PM
sprint drills 18:30 1.6 km (11:36 / km)
ahr:133 max:174
Only one other person at the track in the middle of the day. It was hot and windy. Good practice for the conditions I will probably face on July 12 and Aug 24th.
Wednesday Jul 3, 2013 #
stretch 1 [0]
weights 30:00 [3]
Tuesday Jul 2, 2013 #
Note
Here is the link to the Topeka news story about orienteering: http://www.wibw.com/video?videoid=2629601
6 PM
stretch 1 [0]
sprint drills 45:00
I was supposed to meet my track coach tonight, but he had car trouble and couldn't make it. So we had a "cell phone" session, where he gave me some new drills for tonight.
1. jog 100m, stride 100, sprint 100m, walk 100m. Did two laps.
2. sprint ladder: 10,20, 30, 40, 50, 40, 30, 20, 10 yard sprints. Three sets.
There were a few other folks at the track also doing sprint drills tonight (now that I can recognize why they are doing those funny steps :)
1. jog 100m, stride 100, sprint 100m, walk 100m. Did two laps.
2. sprint ladder: 10,20, 30, 40, 50, 40, 30, 20, 10 yard sprints. Three sets.
There were a few other folks at the track also doing sprint drills tonight (now that I can recognize why they are doing those funny steps :)
Monday Jul 1, 2013 #
5 PM
stretch 1 [0]
sprint drills 25:00 2.22 km (11:17 / km)
ahr:132 max:162
at the high school track. Quite a lot of people there tonight, representing a range of activities. An overweight woman walking along; an older guy running stadium steps; some young boys playing baseball on the field; football players doing drills; young fit guys running laps, young fit women running laps, and even a group doing sprint drills!
On the home front, two cool packages arrived today:
1. my first pair of sprint spikes. Boy, do they look and feel weird.
2. my Plair arrived (it had been back ordered) just in time for WOC. Currently, we watch internet stuff by hooking my computer up to our TV with a cable. Now I can stream the WOC video to the TV, and still use the computer to track results and GPS tracking pages simultaneously.
Sunday Jun 30, 2013 #
9 AM
stretch 1 [0]
run/walk 2:00:00 13.11 km (9:09 / km) +139m 8:42 / km
ahr:147 max:167
Woo hoo, temps in the low 70s! Together with a good night's sleep, I was almost ready to do this run today. I certainly wasn't dreading it, as usual. And I rarely looked at my watch, and manged to keep up the pace during the second hour. I'll have to confirm, but this may have been the longest distance I have ever covered in a 2 hour run/walk.