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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: matzah ball

In the 31 days ending May 31, 2006:

activity # timemileskm+m
  biking21 20:22:00 103.75 166.97
  running15 11:22:00 59.5 95.76
  swimming7 3:50:00 3.0 4.83
  yoga5 2:30:00
  orienteering2 1:07:20 3.0 4.83
  hiking1 30:00
  Total27 39:41:20 169.25 272.38

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Wednesday May 31, 2006 #

biking 40:00 [2] 12.0 mi (3:20 / mi)

clients house in brentwood w/ work pack
C • Lots of biking! 2

running 10:00 [3] 1.25 mi (8:00 / mi)
shoes:

mini-brick, after bike ride

biking 20:00 [1] 5.0 mi (4:00 / mi)

errands

biking tempo 30:00 [4] 11.0 mi (2:44 / mi)

to bike shop

biking 18:00 [3] 5.0 mi (3:36 / mi)

from shop to clients mtg.

biking 27:00 [3] 8.0 mi (3:22 / mi)

from clients back home.

Tuesday May 30, 2006 #

yoga 25:00 [2]

biking intervals 15:00 [4]

stop and start errands around town

biking 38:00 [3] 11.0 mi (3:27 / mi)

to bike shop

biking 28:00 [4] 9.0 mi (3:07 / mi)

test tri bike in f.p.

biking 10:00 [2]

trainer in bike shops

biking 20:00 [3] 6.0 mi (3:20 / mi)

test ride at other bike shop (u readin this, ed?)

biking 45:00 [2] 11.0 mi (4:05 / mi)

home from bike shops

running 5:00 [2]

just a bit of a run to see how the legs felt after riding the tri bike

Monday May 29, 2006 #

swimming long 1:10:00 [2] 2.0 mi (35:00 / mi)

lake, before and after run

running 30:00 [3] 3.0 mi (10:00 / mi)

w/ 15 pound pack, some hills, pacing Jim

biking 25:00 [2]

some with pack back from Jim's office, warm up/cool down

Sunday May 28, 2006 #

hiking 30:00 [1]

walk to church and back

Saturday May 27, 2006 #

biking 50:00 [3]

working on cadence and aero position - errand and grants trail. taking mat cavales' advice of doing 1 hour slow runs and bikes to acclimatize to the heat. except the slow part. I figure i'm slow anyway.

Friday May 26, 2006 #

running 45:00 [3] 5.0 mi (9:00 / mi)
shoes: asics speed trainer

walked, jogged, ran, strided, sprinted on flat grass, mixed bag, my favorite workout. ran an '800' in 2:51 and felt good. guess I'm over the heat doldrums.

Thursday May 25, 2006 #

yoga warm up/down 35:00 [2]

biking warm up/down 15:00 [2]

around 'block'

Wednesday May 24, 2006 #

biking warm up/down 20:00 [2]

lunch @ mom's, and a couple of extra laps around Hill.

Tuesday May 23, 2006 #

Note
(rest day)

What is all this training for? It is not to be the best orienteer, or the best of my age, or the most average or the worst. Orienteering is beautiful, but I am training so I can stop training and start giving, when training and giving will be one and the same. I am grateful that my illusions about my self have led me to this. I can't wait for the day when instead of carrying a pack full of groceries home on the bike, I am delivering them to someone else. Some of that is already happening but I am looking forward to being able to help others more, be strong, fast and well oriented, not needing to wish for myself.

Monday May 22, 2006 #

Note
(rest day)

I wonder how many rest days I'll have. I have a trail marathon next weekend, feel hammered: I'm thinking maybe not do anything before the marathon.

Sunday May 21, 2006 #

biking race 1:11:00 [4]

my first olympic distance tri -faded very badly in the run. basically a training race. pretty dissappointed in my times, but it was good experience. There were 40 guys in my AGEGROUP (50-55) ahead of me. Wow.

swimming race 33:00 [3]

running race 58:00 [3]
shoes:

walked a lot, very hot. felt very faint at the finish and had to put my head down.

Saturday May 20, 2006 #

swimming 15:00 [2]

600 yards to preview course/loosen up

biking warm up/down 15:00 [2]

around campground to escape mosquitoes

Friday May 19, 2006 #

Event: US Team Trials
 

orienteering intervals 22:20 [4]
shoes: asics speed trainer

3 significant errors, did not push running ability hard enough for fear of losing oxygen to brain, probably a justified lack of confidence.

Some notes on sprint course: it was very enjoyable, i would like having more urban sprints like this. it also seemed fairly straight forward, was able to dispense w clues, and it didnt seem like there was a whole lot of route choice. even when there was, one choice seemed so much more sensible that it was no contest, like taking the road to 8 - well, actually on that one, given my hill-training maybe i should have gone over the hill!

There were several legs where i just didnt want to take time to figure out which way to go, so i just went, and in those cases it turned out to be the right way.

My mistakes were totally, scarily senile mistakes. On one, I did't take the diagonal path, but went around on the road, because I had Eric's caution about not going through the green ringing in my ears. I know it doesnt make sense.

On four, I was just having trouble reading the map, and staying focused. I didn't understand the symbol for the big earth mass, it bothered me that it was drawn so orthogonally, (the symbol is for impassable fence or railing, but if there was one it was not evident to me, and also there was some dot shading that i think might have been talked about, but i cant place it) and there were people milling around, and i was confused. I can see that I lost about a minute and a half here, which is truly amazing.

On 17, I ran to the stair at the front of the building instead of the back, which wouldnt have been that bad except then i was trapped and had to run down the steps in the opposite direction.

I like e-punching, and I LOVE splits!! I even beat Peter Gagarin by ONE second on one leg! Seriously, I can see from the splits that there is no physical reason why I couldn't run a 16 or 17, that there is a whole lot of room for improvement, simply by focusing on orienteering discipline. I just need to keep practicing map/mind coordination.

C • E Punch 2

running warm up/down 15:00 [3]
shoes: asics speed trainer

warmup in spectator area, and running up and down the ramps in the parking garage

biking tempo 20:00 [3]

checked out bolt-on aerobars. don't drop low enough, even at lowest possible position. they should invent bolt-ons where the pads drop down beside the bars

Thursday May 18, 2006 #

Note
(rest day)

not conscious decision to rest, but involuntary exhaustion

biking warm up/down 15:00 [2]

errands/checking out adjustments made to bike for triathlon - new tires, bigger ring, different casette.

Wednesday May 17, 2006 #

running long 1:00:00 [2] 6.0 mi (10:00 / mi)
shoes:

tyson part of chubb trail. ran new trail not on our map as mapping-on-site, tracing my finger. 3 meter pit was not mapped, but teeny 2 foot rock was. Alice in Wonderland map?

pacing for Berryman trail marathon, if i can do 10 min.miles i'll be very happy. haven't done the distance though.

orienteering 45:00 [2] 3.0 mi (15:00 / mi)
shoes:

went back to look for assorted ledges, and afore-mentioned pit and boulder.

Tuesday May 16, 2006 #

biking warm up/down 30:00 [2]

client in kirkwood, parents house

running warm up/down 20:00 [3] 2.5 mi (8:00 / mi)
shoes:

warmup, stretch, jog, a few 200 m sprints, etc.

Monday May 15, 2006 #

yoga warm up/down 30:00 [2]

biking warm up/down 15:00 [2]

errand

Sunday May 14, 2006 #

running tempo 32:00 [3] 4.25 mi (7:32 / mi)
shoes:

Forest park Kennedy forest trails etc. while my sister and mother walked w wheelchair - they were my 'roaming control'

running warm up/down 14:00 [2] 1.5 mi (9:20 / mi)
shoes:

Saturday May 13, 2006 #

swimming long 40:00 [2] 1.0 mi (40:01 / mi)

open water practice swim

running long 1:10:00 [2] 7.5 mi (9:20 / mi)
shoes:

Ran with my bud who has not trained quite as much. did some hill sprints and repeats to add some difficulty. very hilly course - Innsbruck Estates

biking 20:00 [2]

with pack over to Jim's house

biking 1:45:00 [3] 18.0 mi (5:50 / mi)

also overall slow pace. did some fast spinning, hill repeats, and turn around-or-slow down-and catchups to burn off excess energy

Friday May 12, 2006 #

running intervals 19:00 [4]
shoes:

6 x '400' grass. 1:26 x 4, 1:29, 1:29 w/ 2 min. recovery

running warm up/down 26:00 [2] 2.0 mi (13:00 / mi)
shoes:

strides, stretching, run from parents house

Thursday May 11, 2006 #

Note
(rest day)

Wednesday May 10, 2006 #

swimming 50:00 [2]

In lincoln lake at cuivre river, wetsuit. slow - just trying to get comfortable. biggest struggle is to relax and breath, trust that body will function in this different element, let hips flex rather than be rigid as in running and cycling.

running long 2:20:00 [3] 13.0 mi (10:46 / mi)
shoes:

trail run at cuivre river. had map all prepared but forgot to bring it, so no orienteering.

biking 20:00 [3]

errands w/ pack for cuivre river

Tuesday May 9, 2006 #

biking 1:10:00 [2]

to and from clients house in U. city

Monday May 8, 2006 #

biking 1:30:00 [3]

to meeting in town and country and back. tired feeling, even though duration and intensity of training has slacked off (?). Must be all that air swimming.

biking 15:00 [3]

shopping w/ pack

yoga 30:00 [2]

w/ leg lifts and sit-ups.

Sunday May 7, 2006 #

swimming 10:00 [2]

biking 54:00 [3]

ssl and back. Went to church, then saw Andy Goldsworthy movie. the guys not pretentious or egotistical at all, just in tune with the wonder of it all.

running warm up/down 10:00 [2]

jog thru park after church

Saturday May 6, 2006 #

running warm up/down 30:00 [2] 2.0 mi (15:00 / mi)
shoes:

warmup/stretching on grass, for run later in day

running 58:00 [3] 7.0 mi (8:17 / mi)
shoes:

to s.s.l.

biking tempo 26:00 [4] 7.75 mi (3:21 / mi)

back from s.s.l. around midnight, slight detour for train blocking weil road crossing

Thursday May 4, 2006 #

biking 1:10:00 [2]

errands

Wednesday May 3, 2006 #

biking 1:20:00 [2]

to new house and back. sanded drywall and wiped up dust all day. ugh.

Tuesday May 2, 2006 #

yoga 30:00 [2]

w/ leg lifts a la pilates, and sit-ups

swimming 12:00 [2]

w/ and w/o weights, also bungee - lat pull

running 40:00 [2] 4.5 mi (8:53 / mi)
shoes:

stop and start: from old house to bus, from bus to new house on the map thru willmore, and then back thru wilmore again to girl friends house.

Monday May 1, 2006 #

biking 1:30:00 [3]

to client meeting & back

biking 15:00 [3]

shopping, back w/ 25# pack

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