Training Log Archive: vmeyerIn the 7 days ending Jan 29, 2006:
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Sunday Jan 29, 2006 #
Event: QOC - Great Falls, MD
Orienteering race (Great Falls MD Brown) 46:30 [4] *** 3.5 km (13:17 / km)
spiked:4/8c shoes: Silva K80
White and Brown were the only offerings today, so I went with Brown... With Sandy in town and manning the epunch with Heidi, I started out around 10, instead of my usual 8 AM. A couple of sprinkles on the way to the park. Why didn't this get through to me - I went out without a map case. Too high on #1, nailed 2, one hill off on 3, hit the trail on 4 though I didn't intend to, long leg to 5 - happy with this effort though it was mostly a memory O' so that I could keep the map dry enough so it wouldn't fall apart, 6 was very short leg & no problem, glasses fogging badly so off they come, and I blow 7 with about 3 minutes of error, 8 another tentative control, and then done. Whew, is that one long sentence, or what?! About 5 minutes of error. Rain mostly stopped as I was finishing.
Orienteering (GF MD Brown Take 2) 1:45:00 [2] *** 3.5 km (30:00 / km)
8c shoes: Silva K80
Went out on the Brown for a second time with dtdo. Good thing she got me before I changed clothes, because I was wet and cold and ready to hunker down in the warm building... I put a dry shirt on, had a GU and water and was ready to go again.
Original idea was to do a Orange together, but with no Orange today, we tackled the Brown, and not an easy Brown at that. I probably talked too much, but I hope it was some help. I enjoyed myself except when I helped Dan blow #2 (about 20 minute error) and #5 (about 10 minutes). I had nailed these the first time... Part of the time at #2 was deciding whether I could go on after hearing my ankle pop. After a bit, I was able to go on and finished the course with no pain. We'll see how smart that was tomorrow - swollen and bruised. Pictures tomorrow if it gets real pretty.
Original idea was to do a Orange together, but with no Orange today, we tackled the Brown, and not an easy Brown at that. I probably talked too much, but I hope it was some help. I enjoyed myself except when I helped Dan blow #2 (about 20 minute error) and #5 (about 10 minutes). I had nailed these the first time... Part of the time at #2 was deciding whether I could go on after hearing my ankle pop. After a bit, I was able to go on and finished the course with no pain. We'll see how smart that was tomorrow - swollen and bruised. Pictures tomorrow if it gets real pretty.
Saturday Jan 28, 2006 #
Orienteering 1:01:33 [3] *** 2.6 mi (23:40 / mi)
8c slept:6.0 weight:175lbs shoes: Silva K80
Training. One major error with partner, Kathleen L - on one of my legs of the Handrails/Leap Frog exercise (2.7 km). What a beautiful day - spring like conditions, great company, good exercise. Here is the Forerunner 301 route - in additional to my poor navigation on the way to 7, the was some poor gps tracking near 7.
Handrails/Leapfrog route
Handrails/Leapfrog route
Orienteering 24:21 [4] *** 2.1 km (11:36 / km)
spiked:6/7c shoes: Silva K80
Zig Zag Compass exercise. Only had 25 minutes to do this one after messing up the first exercise, so did this one as hard as I could. Nailed all controls except the one that most of the people were also off on as well.
Zig Zag Compass Route
Zig Zag Compass Route
Orienteering (Line O') 43:09 [1] 1.16 mi (37:12 / mi)
shoes: Silva K80
Only did half of this. Didn't realize that map was 1:5000 at first. Adjusted finally and then was in the scruffy part of the woods. Not reading the map well, and couldn't convince myself that the brown circles (knolls as far as I was concerned), were actually boulders which couldn't move. Whatever, I bailed and came back to the car with pooped legs and sore feet. So, enjoyed the rest of my day as a spectator.
Friday Jan 27, 2006 #
Misc (Inside) 1:00:00 [1]
slept:5.0 weight:174lbs shoes: Saucony 7 - Banana 2
Inside again today since it was "only" 28 F out. That was fine with me. Stretching, 50 jumping jacks, suicide sprints, and then ultimate frisbee for ~ 40 minutes - teams were 4 on 4. We played in the small gym, so the action was quick. I can not throw a frisbee worth a darn, and I don't catch too well either. So, I ran around as a decoy on offense, and on defense I used intimidation tactics & jumped up and down and hooted and hollered. Our team won. For the last 10 minutes, we did crunches.
I had 2 packets of oatmeal before class, but I was craving McD's pancakes on the way to work. I have fought off the urge...for now.
I had 2 packets of oatmeal before class, but I was craving McD's pancakes on the way to work. I have fought off the urge...for now.
Note
Last day of the BC session for the month - though the next session starts right up on Monday. This has been well worth the time and money ($109 per month for 3 months). Though I haven't really lost any weight this month, things are getting easier to do - breathing wise and fitness wise.
Thursday Jan 26, 2006 #
Misc (Inside) 1:00:00 [2]
slept:6.0 weight:176lbs shoes: Saucony 7 - Banana 1
Damn, it was windy & cold this morning - a "feels like" temp of 16 F! So, we had the session inside the community center. Whew, thank goodness since I really hate wind! I had to take off 4 layers.
Jogging, stretching, then abs - on a 4 count, we did flutter kicks, scissor kicks, bicycle, and leg lifts x 10 or 20 - 3 sets. Then lunges followed by jumping rope (3 sets). Pulsing squats and suicide sprints (show them up on these today). :) Pushups and situps (60s, 45s, 30s) of each. Did 15 regular pushups, the rest on my knees. Finished with shoulder presses and crunches with partner resistance. Then bolted out of there since it was 7 AM.
Good session. Chris did a nice job.
Jogging, stretching, then abs - on a 4 count, we did flutter kicks, scissor kicks, bicycle, and leg lifts x 10 or 20 - 3 sets. Then lunges followed by jumping rope (3 sets). Pulsing squats and suicide sprints (show them up on these today). :) Pushups and situps (60s, 45s, 30s) of each. Did 15 regular pushups, the rest on my knees. Finished with shoulder presses and crunches with partner resistance. Then bolted out of there since it was 7 AM.
Good session. Chris did a nice job.
Running warm up/down (Treadmill) 10:00 [1] 0.67 mi (14:56 / mi)
shoes: Saucony 7 - Banana 1
and situps after: 100
pushups this evening: 3 x 10
pushups this evening: 3 x 10
Running (Treadmill program) 50:00 [2] 4.63 mi (10:48 / mi)
shoes: Saucony 7 - Banana 1
Program: 1 min @ 5.0 6.0 5.0 5.4 6.4 mph x 10
Wednesday Jan 25, 2006 #
Misc 1:00:00 [2]
slept:3.0 weight:176lbs shoes: Saucony 7 - Banana 1
A crappy night again - no reason - just kept waking up...
Boot Camp was good - Jeff was back after being out two days.
Warm up lap, stretching, Mountain Climbers & Burpees. Off to the field to run a lap. Then pushups - did 10 each time before switching to girlie pushups for 20 more. Alternated pushups with other some stuff - shoulder presses, tricep curls. Sprints & V sits, then lots of situps with variations to finish.
Chillier today because it was a little windy. 39 F but wished I had kept my long sleeve shirt on - moisture in the air...
Boot Camp was good - Jeff was back after being out two days.
Warm up lap, stretching, Mountain Climbers & Burpees. Off to the field to run a lap. Then pushups - did 10 each time before switching to girlie pushups for 20 more. Alternated pushups with other some stuff - shoulder presses, tricep curls. Sprints & V sits, then lots of situps with variations to finish.
Chillier today because it was a little windy. 39 F but wished I had kept my long sleeve shirt on - moisture in the air...
Tuesday Jan 24, 2006 #
Note
My daughter, Sarah, turns 25 today. And so does the first of my five dental crowns - I went into labor at the dentist...
Misc 24:00 [1]
slept:7.0 weight:176lbs shoes: Saucony 7 - Banana 1
Slept from 10 to 5 without waking up! Yeah!! Stretching, 80 jumping jacks, then the run list below. I got back before everyone else (the faster people took a detour to stretch out the route), so I ran an extra loop and missed a bunch of ab work. Did do some situps, crunches, and situps with resistance.
Running 36:00 [2] 3.6 mi (10:00 / mi)
shoes: Saucony 7 - Banana 1
From the BC site to Walter Reed, right to Dinwiddie, right to George Mason, right to Four Mile Run (2.42 miles). Then ran up and back between Walker Reed and George Mason (1.18 miles).
Running warm up/down (Wakefield track) 8:26 [1] 0.6 mi (14:03 / mi)
shoes: Saucony 7 - Banana 2
Evening run with temps in the high 40s. Jogged down to the track & walked back.
100 situps afterwards since I missed a bunch of the ab work this morning.
100 situps afterwards since I missed a bunch of the ab work this morning.
Running (Wakefield HS Track) 57:23 [3] 5.95 mi (9:39 / mi)
shoes: Saucony 7 - Banana 2
Ran in lane 6 - 22 laps. Spilts were 240 235 234 235 232 234 235 237 233 234 235 238 236 236 238 236 239 241 241 240 239 235. Average lap time of 236 = 224 in lane 1. Felt good, just dragging a little near the end as it got dark.
Monday Jan 23, 2006 #
Misc 1:00:00 [2]
slept:6.0 weight:177lbs shoes: Saucony 7 - Banana 2
Raining & 37 F this morning at 0520, but I had no problem getting up. Did contemplate then crawling back into bed when I got back, but the desire was gone by then...
Not the best class. Second instructor was new & a bit tentative. Split into 2 groups after stretching & 80 jumping jacks. Up & back high kicks, side shuffle, high kicks, side shuffle, lunges, standing lunges, sprints. Some other filler things while standing around - jumping jacks, mountain climbers, ski hop, jumping jacks with scissor kick, body shapers (Burpees w/ 2 push ups thrown in). Finished with crunches (I did situps) and flutter kicks.
I liked the sprints best & did not like the ski hopping side to side.
I stripped to shorts sleeves & then to my shorts. Got a few gasps from the others. :)
Not the best class. Second instructor was new & a bit tentative. Split into 2 groups after stretching & 80 jumping jacks. Up & back high kicks, side shuffle, high kicks, side shuffle, lunges, standing lunges, sprints. Some other filler things while standing around - jumping jacks, mountain climbers, ski hop, jumping jacks with scissor kick, body shapers (Burpees w/ 2 push ups thrown in). Finished with crunches (I did situps) and flutter kicks.
I liked the sprints best & did not like the ski hopping side to side.
I stripped to shorts sleeves & then to my shorts. Got a few gasps from the others. :)