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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: maprunner

In the 30 days ending Sep 30, 2010:

activity # timemileskm+mload
  cycle6 4:18:13 40.97(6:18) 65.94(3:55) 304364.1
  run/walk2 2:20:00 8.78(15:57) 14.12(9:55) 136454.2
  weights7 2:13:00133.0
  erg5 2:00:00124.0
  orienteer4 1:52:01 7.13(15:42) 11.48(9:46) 75362.7
  run3 1:50:00 7.51(14:39) 12.09(9:06) 86427.3
  walk5 1:03:00 2.13 3.43 21105.2
  pilates2 45:0045.0
  PT1 5:00
  Total21 16:26:14 66.52 107.05 6222015.5
  [1-5]20 16:14:40

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Thursday Sep 30, 2010 #

PT 5:00 [0]

So my left knee has been hurting, off and on, since Sunday. I'm in denial that it is anything serious. At this moment, my best guess is tendinitis. Or maybe a recurrence of patellofemeral syndrome (I had it in 2007). So, I'm RICE-ing, and on ibuprofen all day long. I pulled out my PT exercises from 2007, and I'll try those for a few days. We'll see.

Wednesday Sep 29, 2010 #

5 PM

walk warm up/down 10:00 [1]

orienteer 35:00 intensity: (8 @1) + (18 @2) + (5:37 @3) + (28:57 @4) 3.48 km (10:03 / km) +26m 9:41 / km
ahr:164 max:178

O training at JCCC. Mike drew me a fun course. It was not the best time to be running around campus; there were lots of cars and people. But the weather was perfect and I felt good. I adjusted the time and distance, to account for when I turned off the Forerunner for two controls.
route

Monday Sep 27, 2010 #

5 PM

cycle 59:24 intensity: (2:56 @0) + (48:33 @1) + (7:55 @2) 9.75 mi (6:06 / mi) +77m 5:57 / mi
ahr:109 max:137

Beautiful fall evening, so Mike and I went for a ride. I think this is a PR for distance. Good conversation made the time fly by.
C • 118 pounds 3

Sunday Sep 26, 2010 #

2 PM

erg 20:00 intensity: (16:00 @1) + (4:00 @2)

A little bit of intervals on the land boat while watching football

Saturday Sep 25, 2010 #

10 AM

run/walk warm up/down 10:00 intensity: (1 @0) + (3:54 @1) + (1:44 @2) + (1:34 @3) + (2:47 @4) 0.64 mi (15:36 / mi) +2m 15:27 / mi
ahr:134 max:170

orienteer 36:01 intensity: (16 @2) + (4:21 @3) + (31:24 @4) 2.72 mi (13:15 / mi) +38m 12:42 / mi
ahr:166 max:178

Decided to do a training run at the Overlook, so I drew a course for myself. Even though I drew the course, and I know the area well, it still felt like good O training. I pushed the pace, and I found myself making the same types of mistakes that I make in races. But I talked myself through them, and worked on not repeating them later in the course.

The grass hadn't been mowed in most areas, so it was slower going than I expected. And there were tons of spider webs on the less-used trails. Ugh.
route
2 PM

weights 15:00 [1]

Thursday Sep 23, 2010 #

11 AM

walk warm up/down 10:00 intensity: (47 @1) + (7:57 @2) + (56 @3) + (20 @4) 0.57 mi (17:33 / mi) +4m 17:11 / mi
ahr:129 max:179

run 30:00 intensity: (7:39 @3) + (22:21 @4) 2.17 mi (13:50 / mi) +35m 13:10 / mi
ahr:135 max:170

Mike went out of town for a few days. This morning he suggested that I do some sewing while he was away. Once the idea was in my head, it was all I wanted to do. So I decided to run at lunchtime, to have the whole evening available. I don't like running at lunch time; I don't know how peggyd does it all the time. Wasn't too much fun, but I got it done.
C • run at lunch 1

Wednesday Sep 22, 2010 #

Note

Nice dinner out with Mike tonight, complete with celebrity sighting (Barbara Brachman). Evening was ruined when I got home and opened my mail; thanks to Tom.
C • Huh? 3

Monday Sep 20, 2010 #

12 PM

cycle 38:49 intensity: (1:49 @0) + (12:00 @1) + (22:50 @2) + (2:10 @3) 6.46 mi (6:00 / mi) +42m 5:53 / mi
ahr:120 max:150

Felt like a Mad Dog, going out in the noonday sun. Mid 80s and windy. Tailwind helped me get up the Kasold hill.
5 PM

erg 30:00 [1]

weights 11:00 [1]

Sunday Sep 19, 2010 #

Note

National O day on campus. Great turnout, including 15 first-timers. No students, though. I think Sunday morning is just not possible for a college kid.

Every first-timer elected to go out on additional courses. They finished the advanced courses in reasonable time, too. A great success.

Another success was getting almost all the local OKers to attend and help. Including George McCleary! Thanks to you all for your efforts.

Maps and courses will be posted on Spike's blog (okansas.blogspot.com). Pictures are available on our Facebook group page.
C • Geoge McCleary 1

Saturday Sep 18, 2010 #

11 AM

walk warm up/down 10:00 intensity: (3:35 @1) + (6:25 @2) 0.43 mi (23:15 / mi) +2m 22:56 / mi
ahr:121 max:139

run 50:00 intensity: (41 @2) + (3:41 @3) + (45:38 @4) 3.23 mi (15:29 / mi) +51m 14:45 / mi
ahr:164 max:173

walk warm up/down 10:00 intensity: (39 @2) + (8:29 @3) + (52 @4) 0.43 mi (23:15 / mi) +6m 22:17 / mi
ahr:147 max:171

Mike and I went to Clinton. It was hot and humid. I felt like I was moving faster, but it was the same pace I ran in May. Unless you factor in the climb. In that case, I averaged 30 secs faster per mile today. So maybe I'm making some progress.

Thursday Sep 16, 2010 #

5 PM

cycle 40:00 intensity: (18:58 @1) + (20:32 @2) + (30 @3) 6.44 mi (6:12 / mi) +41m 6:05 / mi
ahr:119 max:143

pilates 20:00 [1]

weights 20:00 [1]

Wednesday Sep 15, 2010 #

6 PM

orienteer 30:00 intensity: (1:43 @0) + (11:41 @1) + (12:00 @2) + (1:54 @3) + (2:42 @4) 1.46 mi (20:31 / mi) +7m 20:13 / mi
ahr:121 max:180

This week's training plan called for vetting Mike's NOD course descriptions today. Problem was a line of thunderstorms just over Lawrence. Generally, I can be flexible about moving my training plan around. But I have other things to do the rest of the week, so I had to do this tonight. So I did. I waited in the car a few minutes for one shower to end, and then I managed to walk around with just some light showers. Took it slow, to carefully check each site. Hard to read the map in the near dark. And it was the first time I had been on campus since classes started; there were a lot of people out there.

Tuesday Sep 14, 2010 #

6 PM

erg 30:00 [1]

weights 30:00 [1]

Monday Sep 13, 2010 #

6 PM

cycle 1:00:00 intensity: (1 @0) + (29:54 @1) + (28:43 @2) + (1:22 @3) 9.15 mi (6:33 / mi) +73m 6:24 / mi
ahr:119 max:145

Back to Lawrence, back to warm temps (upper 80s today). Seemed like a good day for a long bike ride. Lots of folks out tonight, jogging, walking riding and even some roller bladers. Haven't 'bladed in many years. I used to love it (and even commuted by rollerblade when I lived in St Louis)
C • Off-road roller blades 3

Wednesday Sep 8, 2010 #

6 PM

walk warm up/down 5:00 intensity: (1 @0) + (4:38 @1) + (15 @2) + (6 @3) 0.31 mi (16:23 / mi)
ahr:99 max:146

orienteer 11:00 intensity: (1 @0) + (16 @1) + (20 @2) + (4:29 @3) + (5:54 @4) 0.78 mi (14:01 / mi) +4m 13:48 / mi
ahr:157 max:170

walk warm up/down 7:00 intensity: (3:00 @1) + (3:42 @2) + (18 @3) 0.4 mi (17:43 / mi) +9m 16:33 / mi
ahr:122 max:144

weights 17:00 [1]

Walked over to West Campus to do short training course, which Mike had run last year. Realized right after I started, that I would have to run through tall grass. Decided to see how bad it was. Found deer trails and stuck to areas where the grass was dying off, so it wasn't so bad.

Finished with some arm work in the basement.

Now heading off to family vacation in Annapolis. No more training this week. Just lots of talking and eating.

Monday Sep 6, 2010 #

9 AM

run/walk 2:10:00 intensity: (48 @1) + (19:19 @2) + (48:00 @3) + (1:01:53 @4) 13.09 km (9:56 / km) +134m 9:27 / km
ahr:154 max:172

Mike and I went for a long day at Clinton. Ten min walk to warm up, then 12 repeats of 8 jog/2 walk. Temps were in the mid 80's, low humidity, very high winds. A pleasant day. Tons of people on the trails (including many dogs).

First hour, I jogged up slight inclines, but walked the steeper ones. Second hour, I walked up anything that resembled an incline. Very tired during the second hour. One fall and two near misses.

But it's been two years since I was healthy enough and fit enough to spend two hours on the trails. I'm happy to have met this goal.
C • nice 3

Sunday Sep 5, 2010 #

5 PM

cycle 30:00 intensity: (2 @0) + (18:38 @1) + (10:03 @2) + (1:17 @3) 4.58 mi (6:33 / mi) +44m 6:22 / mi
ahr:116 max:158

erg 20:00 [1]

weights 20:00 [1]

Now that the boxes are all out of the gym, I set up my TRX for the first time. I find it a better workout than just dumbbells. My biceps were feeling it tonight. But I was pleasantly surprised to find that all my crunches have helped me develop some core strength, so I was able to do more reps of the suspended exercises.

Saturday Sep 4, 2010 #

10 AM

walk warm up/down 11:00 [1]

run 30:00 [4] 3.4 km (8:49 / km)

On the trails at Clinton. Started at the far end, to avoid the Trail Nerds race.

My favorite day of the year. Not the date. Rather, the first day that the summer temps and humidity are gone, and you suddenly feel like you're flying through your easy run. Unfortunately, I forgot my Forerunner this morning, so I don't know how much faster I was actually moving. Distance is an estimate based on the O map. Lots of fun.
2 PM

cycle 30:00 intensity: (20:00 @1) + (10:00 @2) 4.59 mi (6:32 / mi) +27m 6:25 / mi
ahr:114 max:139

Mike and I explored some nearby neighborhoods. (I got turned around a few times)

Thursday Sep 2, 2010 #

pilates 25:00 [1]

I can do the balance steps well enough. But I can never straighten out my legs as far as the demonstrator on the video.

Wednesday Sep 1, 2010 #

6 PM

erg 20:00 [1]

weights 20:00 [1]

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