Monday Dec 31 |
 | Power Yoga warm up/down 10:00 [2] | |
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| Core Training 20:00 [4] | |
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| 15 minutes upper body with brother's workout equipment. 5 minutes abs.
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Sunday Dec 30 |
| Running tempo 1:20:00 [2] | |
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| 80 minute run at brother's house in Schererville. A flat run, cold in the mid-thirties (wind chill 28). Felt good. |
| Walk warm up/down 20:00 [1] | |
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| 10 minute warm up, 10 minute cool down |
| Core Training 25:00 [4] | |
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| 15 minutes upper body, 10 minutes abs |
Saturday Dec 29 |
| Power Yoga 10:00 [1] | |
| (rest day) |
| travel day with family to Schererville, IN, to celebrate New Years' at my brother's house with the family. Did 10 minutes of movement prep to loosen up before the drive. Much fun when we finally arrived--lots of wine, food, movies, and football--a nice day off. |
Friday Dec 28 |
| Running 50:00 [3] | |
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| Walk warm up/down 22:00 [1] | |
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Thursday Dec 27 |
| Power Yoga 5:00 [2] | |
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| Core Training 40:00 [3] | |
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| 30 minutes upper body, 10 minutes abs.
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| Armchair Orienteering 15:00 [0] | |
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Wednesday Dec 26 |
| Power Yoga 20:00 [2] | |
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| 10 in the morning, 10 in the evening |
| Running tempo 10:00 [3] | |
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| 15 minutes of medium intensity running, with 15 minutes of high intensity.
5 of medium
10 of high
5 of medium
10 of high with sprint finish |
| Walk 20:00 [1] | |
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| 10 minute warm up, 10 minute cool down |
| Running intervals 20:00 [4] | |
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Tuesday Dec 25 |
| Core Training 20:00 [4] | |
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| 15 minutes upper body, 5 minutes abs |
| Power Yoga 10:00 [2] | |
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| 10 in the morning |
Monday Dec 24 |
| Tai Chi 30:00 [1] | |
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| 30 minutes of light stretching and tai chi. Fighting off a cold. |
| Walk 30:00 [1] | |
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| 10 minute walk on campus during work day, 20 minute walk from home to Walgreens. |
Sunday Dec 23 |
| Running long 1:10:00 [2] | |
| rhr:50 weight:176lbs |
| Ran 70 minutes. After 60, my right knee was feeling tired, even sore, so I walked 5 minutes before finishing the last 10 minutes. Next week I'll back off the weight-bearing leg core exercises in the morning. |
| Walk warm up/down 20:00 [1] | |
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| Armchair Orienteering 15:00 [0] | |
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| Map reading and memory practice of three legs from last year's Babler green course. |
Saturday Dec 22 |
| Walk warm up/down 20:00 [1] | |
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| 10 minute warm up, 10 minute cool down |
| Running 20:00 [3] | |
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| 20 minute run to work out kinks in the legs. |
| Core Training 5:00 [3] | |
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| 5 minutes of upper body core. Not feeling really great today. Just enough in me to do a short run and 5 minutes of push ups and pull ups. If I'm catching something, I want to keep it at bay and have enough in the tank for a long run tomorrow. |
Friday Dec 21 |
| Power Yoga 5:00 [1] | |
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| Power Yoga 5:00 [2] | |
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| Core Training 20:00 [4] | |
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| Upper body and abs. |
Thursday Dec 20 |
| Running intervals 30:00 [3] | |
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| 30 minute run with 4 30 second intervals. |
| Core Training 20:00 [3] | |
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| Core training for legs, with some elasticity training. Knees awfully tired. |
| Walk warm up/down 20:00 [1] | |
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| 10 minute warm up, 10 minute cool down. |
| Power Yoga 5:00 [2] | |
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| Armchair Orienteering 30:00 [0] | |
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| Map reading, visualization, and memory practice with Greensfelder. |
Wednesday Dec 19 |
| Power Yoga 5:00 [2] | |
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| Core Training 20:00 [4] | |
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| 15 minutes upper body, 5 minutes abs. God I hate ab work. |
Tuesday Dec 18 |
| Running tempo 30:00 [3] | |
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| A slow tempo run tonight. Interesting conditions, with a fair bit of ice and snow on the roads. Went slow enough to avoid slipping and pulling anything. |
| Power Yoga 10:00 [2] | |
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| Core Training 20:00 [4] | |
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| Walk warm up/down 20:00 [1] | |
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| 10 minute walk to warm up, 10 minute walk to cool down |
Monday Dec 17 |
| Tai Chi 30:00 [1] | |
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| Walk 20:00 [1] | |
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| 10 minute walk from parking garage, 10 minute walk back. |
Sunday Dec 16 |
| XT--Biking 20:00 [3] | |
| rhr:50 weight:178lbs |
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| Power Yoga 10:00 [2] | |
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| Core Training 15:00 [4] | |
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| 15 minutes, mostly upper body, some abs and lats. |
| Armchair Orienteering 10:00 [0] | |
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| map reading and visualization, with some memory practice |
Saturday Dec 15 |
| XT--Biking long 1:10:00 [2] | |
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| Snow today! That, a birthday party at Bounce U, writing bills, and sledding wtih Bob all kept me off the trails for my long run for the week. So I took it to the stationary bike. |
| Tai Chi 20:00 [1] | |
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Friday Dec 14 |
| Power Yoga 10:00 [2] | |
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| Core Training 10:00 [4] | |
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| Focus on lower body. Hip flexor feeling better today, though kept a careful eye on it through the exercises. |
| Core Training 10:00 [4] | |
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| Abs and lower back. |
Thursday Dec 13 |
| XT--Biking (Bike) 10:00 [3] | |
| (injured) |
| 10 minutes medium ride, 20 minutes of cranking. |
| Power Yoga 10:00 [1] | |
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| 10 minutes movement prep |
| Core Training 10:00 [3] | |
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| 10 minutes upper body core training. |
| Core Training 6:00 [3] | |
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| 6 minutes ab and lower back work. |
| Passive Stretching 5:00 [0] | |
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| 5 minutes light stretching. |
| XT--Biking (Bike) 20:00 [4] | |
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| Walk 20:00 [1] | |
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| 20 minute walk at lunch |
| Armchair Orienteering 10:00 [0] | |
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| Map reading with attention to the idea of reading for high-visibility marks on legs. |
Wednesday Dec 12 |
| Passive Stretching 40:00 [0] | |
| (injured) (rest day) |
| 40 minutes light stretching, 20 in the morning and 20 in the evening. Sore again today. Planning to lay off running this week, taking it to the stationary bike.
Also iced my hip flexor about 5 times for 20-30 minutes a time. Feeling better by the end of the evening, but still not all better. |
| Walk 30:00 [1] | |
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| About 30 minutes of walking today. Hip flexor feels better with warming up. |
| Armchair Orienteering 10:00 [0] | |
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| 10 minutes map reading and memory practice for 3 legs. |
Tuesday Dec 11 |
| XT--Biking 30:00 [3] | |
| (injured) |
| Stationary bike. Hip flexor too sore to run. |
| Power Yoga 7:00 [2] | |
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| Core Training 13:00 [3] | |
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| Focus on upper body again. Usually don't like to focus on the same area two days in a row, but my hip still feels too sore to do exercise in the morning AND run in the afternoon. While doing the exercises, I also didn't feel like I was overstraining my upper body. In fact, I'm wondering now if I should do more double days. |
| Core Training 10:00 [3] | |
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| 10 minutes of ab and lower back. Extending time on this part of my exercise. |
| Passive Stretching 5:00 [0] | |
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| 5 minutes gentle stretching, especially for hip and lower back. |
| Walk 20:00 [1] | |
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| 20 minute walk around campus. Right hip flexor feeling particularly sore after sitting for a while. I'll probably opt out of running today and do the stationary bike instead. |
| Armchair Orienteering 10:00 [0] | |
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| Practice reading map and remembering routes. |
Monday Dec 10 |
| Power Yoga 5:00 [2] | |
| (injured) |
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| Core Training 20:00 [3] | |
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| 20 minutes upper body core workout |
| Core Training 10:00 [3] | |
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| 10 minutes ab and lower back core workout |
| Walk 20:00 [1] | |
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| Walk at lunchtime around campus. |
| Passive Stretching 30:00 [0] | |
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| Ended workout with 5 minutes of light stretching.
25 minutes of light stretching in evening. Feeling pretty sore today, especially in the hips. |
| Armchair Orienteering 15:00 [0] | |
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| 15 minutes of map reading, visualization, and memory practice with legs from Greensfelder that I didn't run. |
Sunday Dec 9 |
| Orienteering race (57%) 57:29 [4]*** | |
| spiked:12/22c |
| Holiday Score-O at Greensfelder. Cold and rainy today, with ice in the trees and the leaves on the ground.
13 points out of a possible 25 points, for 52%. Improvement from Turkey-O 45%. Also, scored 68% of winner's score, improvement from Turkey-O 45%. All around 57% this time, and 45% at the Turkey-O.
The route I took was 13, 20 (2 points), 19, 7, 8, 9, 10, 4, 3, 2, 1, 12.
What went well: I stayed on the map for the duration, except a moment of confusion at 19. I moved through the controls knowing fairly well which direction to move in next.
What could have gone better: it's hard for me to tell whether a different route would have gotten me more points. After the race I plotted a few alternatives, and I may have gotten one more point if I had tried the following: 13, 20, 10, 9, 8, 7,6, 5, 4, 3, 2, 1, 12 (and stretched it with 2, 12, 1, 11).
A more conservative approach would have worked better, at least till my stamina's better. I'm glad I had the ambition to get the more far flung controls, but today, like at the Turkey-O, I ended up paying for the ambition. Next O-meet, I'll keep it more conservative.
Two minor things that cost me time: hesitation, but I'm OK with them for now, none of them being excessive and all necessary for keeping me on the map. Also, I could have moved more quickly at times with a more efficient way of getting my control card in and out of my pocket.
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| C • Hey, good job. So what do ... 3 |
| Passive Stretching 20:00 [0] | |
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| 20 minutes of stretching in the evening |
Friday Dec 7 |
| Tai Chi 25:00 [1] | |
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| Walk 26:00 [1] | |
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Thursday Dec 6 |
| XT--Biking (Stationary Bike) 30:00 [3] | |
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| Stationary bike tonight. Planned to run, but freezing rain drove me inside. |
| Power Yoga 10:00 [2] | |
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| Core Training 20:00 [4] | |
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| 14 minutes core training with focus on lower body
6 minutes core training with focus on abs and lower back |
| Armchair Orienteering 15:00 [0] | |
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| map reading and memory-drawing. |
Wednesday Dec 5 |
| Power Yoga 7:00 [2] | |
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| Core Training 16:00 [4] | |
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| upper body core workout |
| Core Training 3:00 [4] | |
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| abs |
| Walk 20:00 [1] | |
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| 20 minute walk. |
Tuesday Dec 4 |
| Running 30:00 [3] | |
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| Power Yoga 10:00 [2] | |
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| Core Training 20:00 [3] | |
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| 15 minutes core work out for legs, 5 minutes for abs and lowerback |
| Walk warm up/down 20:00 [1] | |
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| 10 minute warm up, 10 minute cool down |
| Armchair Orienteering 20:00 [0] | |
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| More practice memorizing multiple legs of routes and visualizing them from leg to leg. Given my difficulty remembering key details accurately during this kind of practice, I think getting better at it will really pay dividends in meets. |
Monday Dec 3 |
| Power Yoga 10:00 [2] | |
| rhr:49 weight:177lbs |
| A good resting heart rate and weight. |
| Core Training 20:00 [4] | |
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| 15 minutes upper body, 5 minutes core-abs and lower-back |
| Walk 10:00 [1] | |
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Saturday Dec 1 |
| Orienteering (Map hike) 50:00 [2] | |
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| 50 minute map hike at Laumeier, about half and half memory-0 and genuine map hike. |