Training Log Archive: mmaceIn the 31 days ending Aug 31, 2008:
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Sunday Aug 31, 2008 #
Note
slept:5.4 weight:152.6lbs
Mowed the lawn and pruned some trees and shrubs.
Saturday Aug 30, 2008 #
Orienteering 1:12:33 [3] 6.4 km (11:20 / km)
weight:154lbs shoes: Inov 8 Mudrock 280
Eddie hosted SSS-Loch Raven Reservoir in Cockeysville, MD. Warm and humid I didn't complained that kind of weather. I made 2 slight error on control #4 and 14 but otherwise did ok. I was kind of slow and thirsty. Should have bring my Camelbak with me. Yummy! Eddie fed Patti, Heidi, Dave, Ted, Darcy, Francis and I with two different kind of lasagna. One with turkey and plain cheese. Good chatted with them..
Friday Aug 29, 2008 #
Stretching 31:55 [3]
slept:7.0 weight:154.4lbs shoes: addidas Supernova 5
Cycle situps - 90 & crunches - 25
Running 44:46 [3] 5.64 km (7:56 / km)
shoes: addidas Supernova 5
On Piney Orchard Nature Trail with light rain and humid. Couldn't run completed over 5km cause I was running out of breath few times. Maybe its from humidity air.
Cool Down 6:00 [3]
shoes: addidas Supernova 5
Wednesday Aug 27, 2008 #
Stretching 34:27 [3]
slept:7.4 weight:154lbs shoes: addidas Supernova 5
Cycle situps - 90 & crunches - 25.
Running 31:14 [2] 3.99 km (7:50 / km)
shoes: addidas Supernova 5
From home to Piney Orchard Nature trail then around the Huron pond then home along with my wife, Patti. Nice warm and cloudy and few sprinkles.
Cool Down 6:00 [2]
shoes: addidas Supernova 5
Saturday Aug 23, 2008 #
Orienteering 54:35 [3] 4.12 km (13:15 / km)
slept:6.0 weight:154lbs shoes: Inov 8 Mudrock 280
Arrived about an hour late for SSS-Blockhouse Point Conservation Park in Potomac, MD. Just after when I entered to Balt-Wash Parkway, there was an accident and stuck with traffic for about 20-30 minutes. I wasn't sure it was too late for the SSS but decided to go ahead. When entered to the Blockhouse parking lot. No one there but see mostly QOC license plates on cars. There was several maps laying on the ground back of Nadim's van. I grab the map and change clothes meanwhile Peggy came out from the woods and gave me a brief explaination about the map. emphasizing on contours. There were 16 controls on the map but I decided run up to 8 controls cuz of late. Afterward, some of us joined Dave & Heidi's apt for Papa John's pizza and Ben & Jerry ice cream also watched the Olympics - marathon until the race over around at 10:00.
Wednesday Aug 20, 2008 #
Warm up 6:22 [3]
slept:4.8 weight:152lbs shoes: addidas Supernova 5
Running 45:48 [3] 5.51 km (8:19 / km)
shoes: addidas Supernova 5
On different section in Piney Orchard Nature Trail where the trail that has very steep and zig-zag. The zig-zag trail is about 30 to 40 meter length. Went up and down the steep at 6 times then run straight to home.
Cool Down 5:00 [3]
shoes: addidas Supernova 5
Sunday Aug 17, 2008 #
Note
slept:7.7 weight:150.2lbs (rest day)
Still having the jet lag and feel so blah all day. Want to go for running but maybe tomorrow.....
Wednesday Aug 13, 2008 #
Note
Now, we are back in Denver from Steamboat Springs. There were no WiFi in the camping site area. Steamboat Springs is gorgerous and so beautiful with strong spruce fresh air. Right now, everyone is hungry and wants to go out eat NOW..... Will return AP when I can.
Sunday Aug 10, 2008 #
Note
slept:6.2
Today is 2nd day US Champs.... Patti seems feel much better and will orienteering. After the US Champs.. we will traveling to Steamboat Springs National park in Colorado. Staying with Patti's sister and camping until Wednesday. We flying home on this Friday morning. Dunno if Steamboat Springs do have WiFi that i can update my AP.
Saturday Aug 9, 2008 #
Note
slept:5.6
DNF - Patti got sick last night and this morning. Her tummy hurts and weak. She wants me to go the US Champs. I don't feel comfortable to leave her at the hotel by herself. Right now, she seems better and eat dinner. We bumped Chuck at our hotel lobby and chat for few minutes. Hopefully, she will be ok for tomorrow morning.
C • Sick 1
Friday Aug 8, 2008 #
Warm up 12:33 [3]
slept:6.2 shoes: Inov 8 Mudrock 280
At Medicine Bow National Forest - East Pelican Bay. Arrived around 9:45am with partly clouds and nice dry cool. Beautiful view of interesting rocks.
Orienteering 1:20:08 [3] 5.46 km (14:41 / km)
shoes: Inov 8 Mudrock 280
Pah! (Finally) this time the map is 10,000, mostly open fields and lots of boulders. I made one big mistake and one bobbled at the end of the race. Sam chatted with us while we were eating our lunch. Then we walked to sell the USA Deaf Orienteering team bands and meet some new friends too. Saw our QOC Greg but he didn't see us. Probably will see him tomorrow at the US Champs.
Note
Went to restaurant called Jeffery's Bistro in downtown of Laramie. A guy who was sitting next to our table. He was staring few times but before we leave. He asked if we are from QOC. Then we chatted for about 10 minutes. Surprise, he said his 2nd favorite orienteering was QOC US Champ last November. He is from Seattle, Wash. Interesting.... :-)
Thursday Aug 7, 2008 #
Orienteering 2:01:36 [3] 6.36 km (19:07 / km)
shoes: Inov 8 Mudrock 280
At Laramie Daze Medicine Bow - Happy Jack. Breezy, sunny and lil chilly at around 11:00am. Noticed more people today than yesterday. Saw our QOC friend Kris. I decided to wear different O' shoes today. It seems feel better and easier to climb on boulders and dry dirt. I felt a little dizzy and my hands were swollen. Its probably dehydrated but I finished completed. I think I getting better on read contours.
Orienteering 36:53 [2] 3.8 km (9:42 / km)
shoes: Inov 8 Mudrock 280
At Laramie Daze Medicine Bow - First with the Most - map scale is 10,000. Mostly in open field, boulders, knolls and trails. I decided to run only 10 instead 29 controls. I use my Forerunner 405 for the distance and time. Seems I do much better this time and its probably the map is 10,000. My weakness is with map scale. Tomorrow, I will try to work on pace count if that will help.
Wednesday Aug 6, 2008 #
Note
slept:5.9 (rest day)
Today is resting day. We traveled to Wyoming Territorial Prison State Historic Site for about 2 hours. Very nice for historic tour then went to Historic Downtown Laramie and took some pictures. Later, we drove to Vedauwoo Recreation Area. It is gorgeous view with many wierd stunning rock formations. There were some rock climbing people up the rocks. Saw a white tail deer, several mule deers and pronghorns.
Tuesday Aug 5, 2008 #
Note
weight:5.3lbs
Couldn't sleep longer and brought my laptop downstairs at hotel lobby with a cup of coffee. Right now it is 55 degree at 7:30am. It will go up to in the low 70's.
Note
Help! How can I put some pictures in AP?
Orienteering 1:45:35 [3] 5.31 km (19:53 / km)
slept:6.0 shoes: VJ Falcon 2
Went up to Medicine Bow National Forest - Middle Crow's Toe in mid early morning. Sunny, clear and cool but very comfortable than yesterday. We must put SPF 30 lotion all over our bare skin. The sun was very strong with about over 8,000 ft altitude. Oh man, the green course map size is only about 8"x 8" with 15,000 scale and many, many details mostly boulders, bare rocks and of course open field with sages. My foot got stuck into the hole size as bowling ball twice. I believe those holes are where the Badgers live. Thank god they didn?t bite my toe off. I got little better this time than yesterday but still need to pay attention on contours and boulders. This map is 5.310 with 13 controls. I didn?t finish after control #12 because I saw Patti was sitting. She has a bad sore blister on her left foot. So, I help her to go back the finish area. Saw our some our QOC people ? Sam and Chuck. So, we rested and eat our lunch at Middle Crow?s Toe for about an half hour then drove to Plains of Despair for training.
Orienteering 1:14:33 [2]
shoes: VJ Falcon 2
At Plains of Despair ? much warmer but still very comfortable. The map is much larger than the Middle Crow?s Toe. It is 8? x 12? with 15,000 and 18 controls. I seems don?t get used it with 15,000 yet. It looks like about 95 % of open field on the map. So, stubborn Patti wants to orienteering. She taped on the blisters and bought a new pair of long orienteering socks. I also bought for myself too. I really love the long orienteering socks with my shorts on. We went together from control # 1 to 8. Her blisters seem handled ok with new socks and dry. Meanwhile, drive back to the hotel, we saw a pronghorn. I also saw a 6 point Elk yesterday.
Monday Aug 4, 2008 #
Warm up 8:00 [3]
slept:6.3 shoes: VJ Falcon 2
At Medicine Bow National Forest-Twin Boulders area. Sunny, warm and DRY. Warm up and adjusting run on sages. Wow, it isn't easy to run over the sages.
Orienteering 2:02:21 [3] 6.18 km (19:48 / km)
shoes: VJ Falcon 2
Made several errors with navigating. It seems the compass isn't accurate sometimes. Not sure why. There were so many boulders that didn't show on the map so I had to not rely on the boulder too much. Hope today I will do better. Wait and see.....
Sunday Aug 3, 2008 #
Note
We stayed awhile with Patti's sister and serve us a big brunch with her family. Left around 1 00 for Laramie, Wy. The traffic up to Laramie was great and arrived about 3:15. There were some showers and lightings on highway but got here with sunny, windy and lil chiily. Most of the highway speed limit were 75mph. Never seen with speed limit in the east. Staying at Hampton Inn nearby I-80. Very nice hotel and brand new but their WiFi is very weak so had to use ethernet cable.
Saturday Aug 2, 2008 #
Running 35:06 [2] 3.7 mi (9:29 / mi)
slept:7.1 shoes: Nike Air Zoom
On Smokey Hill Trail in Aurora, Colorado - very nice trail but all concrete pavements. It was in high 80's degree at 7:30am. I thought the 5165 ft altitude would effect my breathing while running but seems not.
Later, we are planning to go for kayaking.
Later, we are planning to go for kayaking.
Stretching 14:22 [2]
shoes: Nike Air Zoom
Kayaking 53:00 [2]
Patti & I were kayaking at Cherry Creek State Park in Denver. We wish continue kayaking longer but the time was up limit an hour. Oh well.. but had a good time and exercise too.
Friday Aug 1, 2008 #
Note
We are now in Denver. Geez... It is over 100 degrees and the sun is so HOT but much drier than in Washington, DC. No way to go out and run. There are nice trail nearby. It called Powerline trail that goes many miles but no shades. Forget it. Maybe later in the evening.
swimming 47:33 [3]
Decided go for a swim nearby Patti's sister neighborhood. I swam and play for exercise.