Training Log Archive: maprunnerIn the 31 days ending Dec 31, 2009:
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| Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | ||||||||||||||||||||||||||||||||||||||
Thursday Dec 31, 2009 #
Note
2009 Analysis
Well, I had a lot of goals for the year. But I did not plan on 8 months of injury, or buying and selling a house, so of course the goals were not all met. Here are the goals I set back in January, and the results:
1. Time Lost
2008: 83% of races <15%. Median was 9.85%. Range was 0 to 34.3.
My 2009 goal is to lose <10% of time in >80% of my O races.
Result: Well, on paper, I met this goal. But I had only 4 data points… Median time lost was 11.0.
2. Consistency
2008: 78% of races <20. Median was 17.10. Range was 8.4 to 45.
My 2009 goal is to have a consistency level <17 in >80% of my O races.
Result: Did not meet this goal. Again, only 4 races. Median consistency was 19.05
3. USOF Ranking:
2008 ranking points: 65.10
My 2009 goal is to increase my USOF ranking points
Result: My ranking points this year were 58.51 (only 4 races, none to drop). Slid back to 2006 level. Three years to make up. Sigh.
4. Stretch Goal: make a very small local level O map, learning the process from start to finish.
Result: did not even start this project
5. Fun goal: I will train/take a class in a unique sport.
Result: well, I learned to aquajog as part of my recovery (not fun) and started riding a bike again after a 30 year hiatus (lots of fun)
6. Race of the Year: West Point.
Result: Not possible. I walked the yellow course at West Point.
Highlights of 2009:
1. competed in 20th consecutive US Champs
2. weight fluctuated during the year, but today I weigh only one pound more than I did on 01 January 2009
4 PM
run/walk 35:00 0.0 mi
ahr:137 max:157
We got out of work early, so I was able to get out in the daylight. Plan was to jog on the trails at Clinton, but the snow was deep enough to make it tough to run. All I could do was jog some downhills, and hike the uphills. So at the turn around point, I headed up to the cleared campground road, and cut the outing a few minutes short.
Wednesday Dec 30, 2009 #
weights 15:00 [1]
erg 20:00 [1]
Tuesday Dec 29, 2009 #
6 PM
run/walk 30:00 2.64 km (11:22 / km)
ahr:137 max:183
nice little outing around west campus, playing in the snow and following animal tracks. Thank goodness for spiked O shoes and neoprene socks.
Sunday Dec 27, 2009 #
erg 15:00 [1]
weights 20:00 [1]
ski 25:00
one last ski. The sun is starting to make the snow a bit slushy. Had to walk on the road, since they actually plowed our street today!
Saturday Dec 26, 2009 #
walk 10:00 [1]
We barely made it out of neighborhood last night, so it was no surprise that we couldn't make it back in (turning while going uphill, in deep snow drifts: too much for my Corolla). So we parked the car in another neighborhood and walked home. Today we walked back to the car, dug it out, and moved it to a plowed parking lot at Holcom. I'm logging the walk back home, since we had to work a bit, breaking a path in the deep snow. I hope they plow our street, sometime.
1 PM
ski 41:29 2.68 km (15:28 / km)
ahr:138 max:149
Really fun. I was able to ski right from the house, up and around Holcom park. Wind was fierce sometimes, but the temps were fine.
Friday Dec 25, 2009 #
3 PM
weights 10:00 [1]
erg 15:00 [1] 0.0 mi
ahr:108 max:117
I thought about going skiing with Mike, but the 30 mph winds changed my mind. So I just did a small workout in the basement, before heading out for Christmas dinner at Dad and Pam's house.
Thursday Dec 24, 2009 #
10 AM
walk (cool down) 6:00 0.52 km (11:28 / km)
ahr:135 max:164
run 28:00 2.97 km (9:26 / km)
ahr:161 max:174
walk (warm up) 6:00 0.11 km (55:03 / km)
ahr:113 max:124
Mike and went to Clinton. Thirties and raining. Howling winds on the surface, but not so bad in the woods. Temps dropped and rain turned to sleet by the end. Walking to the car, I had to use my map to protect my face from the full force of the sleet. Guess there really is a storm coming. They're teasing us, saying we might get more than 6 inches. Maybe we can ski tomorrow? I won't get my hopes up.
Getting ready to entertain the Eglinski clan this afternoon. Should be fun.
Wednesday Dec 23, 2009 #
Note
When Tom and Lisa were visiting during the Possum Trot, I knew they would try to sneak in some sort of Dallas Cowboy paraphernalia into my Giants household. I quickly discovered a tiny (maybe one inch high?) figurine hiding in the buffet. I laughed, and figured it was done.
But, nnnoooo. Today, as I was blissfully sewing and getting into the holiday spirit, I opened the accessory bin on my sewing machine and found....ANOTHER ONE! Now I'm very afraid to ask, how many are there?
And if the Giants miss the playoffs, I'm blaming Tom and Lisa for the jinx.
7 PM
weights 15:00 [1]
Tuesday Dec 22, 2009 #
6 PM
walk 7:00 0.47 km (14:52 / km)
ahr:131 max:144
run 26:00 2.77 km (9:24 / km)
ahr:161 max:171
walk 7:00 0.5 km (14:02 / km)
ahr:95 max:109
out at Clinton. Walked to warm up and cool down, and constant jog in between. I still have to walk up some steeper inclines, and stop once in a while to stretch (or make a clothing adjustment).
Thank you Ken for the HR zones setting for us 405 users. Worked well. I added some comments to the main discussion.
Monday Dec 21, 2009 #
7 PM
weights 15:00 [1] 0.0 mi
ahr:86 max:105
Sunday Dec 20, 2009 #
2 PM
run/walk 55:00 4.99 km (11:01 / km)
ahr:143 max:178
I explored the trails at Perry park, and mapped them with the GPS for Lawrence Parks and Rec. Fun place, with lots of trails. It was hard to keep track of which ones I had already covered; I'm sure I missed some. Warm sunny day; fun.
Saturday Dec 19, 2009 #
11 AM
orienteer 1:00:00 5.04 km (11:55 / km)
ahr:141 max:190
ran the 2003 MoKs Champs course at Clinton. I designed the course, but I don't think I've ever run the whole thing. And I didn't make it today, either. Slow work getting through the crappy woods, plus I'm out of shape. Pretty depressing to feel this way again. I remember what it felt like to be able to run through a course like this. Ah well. Slowly, slowly....
Cold and windy today. Took a long time for my hands to warm up, and I didn't start sweating until 50 minutes. Open areas were the worst; cold wind froze my face. Turned around at 30 minutes, because I only wanted to be out for 60 minutes today.
Now there's time for a nap before heading out to two holiday parties tonight :)
Friday Dec 18, 2009 #
5 PM
weights 15:00 [1] 0.34 km (44:23 / km)
ahr:97 max:121
run/walk 30:00 3.01 km (9:59 / km)
ahr:130 max:172
over at West Campus tonight. Glad I can post my tracks, now that the KS Champs "map embargo" is over :)
Wednesday Dec 16, 2009 #
Note
slept:8.2
Fitbit is beginning to reveal some interesting data. Seems I'm in bed for long stretches, but I wake up often (although it measures any movement as actually waking). The first night I woke up 17 times, the second night was 11. Most were minor movements, but there are a few points every night where I'm awake for a stretch of time. Might explain why I don't always feel completely rested in the morning.
6 PM
orienteer (night) 30:52 *** 3.67 km (8:25 / km)
ahr:164 max:178 11c
Fun night O training organized by Mike in honor of Raymond's last week in Lawrence. Tried to work on reading the map. Mix of jogging and walking. Followed by a great dinner (food and company) at Dempsey's.
OK, my HR zones didn't get recognized when I exported from Garmin to AP (I entered them manually). Do I need to program this on my 405? Or somewhere else, like Garmin connect?
OK, my HR zones didn't get recognized when I exported from Garmin to AP (I entered them manually). Do I need to program this on my 405? Or somewhere else, like Garmin connect?
walk warm up/down 15:00 [1] 1.42 km (10:36 / km)
ahr:114 max:135
Monday Dec 14, 2009 #
erg 15:00 [2]
weights 15:00 [1]
Note
slept:7.9
Took the day off from work. Had a leisurely day, including reading, sewing and a 1.5 hour nap. All of my activities (including sleep) were tracked by my new Fitbit.
Doubt that I will use all the capabilities. I'm not going to use it to track calories eaten, for example, or hours of training. I mostly bought it to track my sleep. Here is a screenshot of part of my data for today. Just having fun playing with my latest toy :)
Sunday Dec 13, 2009 #
Note
Possum Trot #13. Another fun day working at the food station, taking splits and watching the race unfold. Temps in the 40s was helpful.
Followed by lunch in Warrensburg with Mook, Tom, Lisa, Raymond, Gene and Mike. Great company all weekend long, and lots of fun. I enjoy this weekend more and more every year.
Saturday Dec 12, 2009 #
Event: Possum Trot XIII Weekend
orienteer 35:00 3.94 km (8:53 / km) +45m 8:24 / km
ahr:174 max:253
another successful KS champs. Fritz's course was great, everyone finished in good time. After it was allover, I decided to run part of the course, and explore other parts of the map, on the way home. I did a mix of walking and jogging, taking it pretty easy.
Thursday Dec 10, 2009 #
walk 16:00
run 24:00 [3]
made it out the door tonight, over to west campus. Walked to and from, although it was tempting to keep running, just to stay warm. Jogged 24 minutes on the snow-covered grass.
Problem with SportsTrack import tonight. Keep getting "intensities not mapped" error, although I already have. It worked last night, but not tonight. Frustrating...
Wednesday Dec 9, 2009 #
aerobics 40:05
ahr:119 max:156
Once again, the plan was to be outside. But temps in the low teens and dropping.... makes it hard to breathe, and no fun at all. Since I'm still in my basic "get back into shape" phase, I decided it would be OK to substitute some aerobics in the basement.
When I finished and turned off my 405, it started to beep. Looked down and it was transferring data to the computer located one floor above me :)
And I finally figured out how to export mixed intensities from SportTracks. Yeah!
Tuesday Dec 8, 2009 #
erg 10:00 [2]
just a few minutes of rowing to relax after driving home through the snow.
Sunday Dec 6, 2009 #
walk warm up/down 20:00 [1]
All the way to the start. I love living two blocks away from an O map
orienteer 15:00 [4] ***
part of the KS champs course
run 7:00 [4]
on the way towards home, to bring my run time up to 22 minutes
walk 3:00 [1]
walking the last bit towards home, until Mike drove by and picked me up (about 5 houses away from home:)
Note
Spent a lot of time fixing up stuff around the house today. Included clearing out the Mikell-Tom room (which will be the Swampfox-Mook room next weekend, unless Tom makes one too many attackbadger or Cowboys comments).
Saturday Dec 5, 2009 #
walk 1:30:00 7.0 km (12:51 / km)
ahr:125
Mike and I went to the Woodridge map at Clinton. I went for a long, brisk walk. Lovely day to be out, clear, chilly and windy. I was slightly overdressed. Carried a basic map with contours and trails.
AOWN: as we were driving to the park, I had to put on the brakes to avoid hitting the bobcat that was crossing the road. Very cool; my first ever wild sighting.
Friday Dec 4, 2009 #
erg 25:00 [2]
Yeah, so the plan was 40 minutes of walk/jog. So I wimped out and stayed indoors (and warm). So what. I can still make up the time tomorrow.
Thursday Dec 3, 2009 #
erg 30:00 [2]
weights 15:00 [2]
Wednesday Dec 2, 2009 #
run/walk 40:00 3.64 km (10:59 / km) +98m 9:41 / km
ahr:142 max:170
at Clinton again. I tried to export from SportTrack. How do I specify intensity? I thought it might auto-calculate from my HR data???
Went to a different part of the park, which was slightly hilly and rocky, so my "22 min jog" was not quite continuous as I walked a few times. Saw two TrailHawks runners, who were surprised to see me. Friendly Hello, but they always ask why I'm not running with them. Beautiful night; fun to watch the huge moon just rising. And I felt perfectly safe, since I knew Mike was tracking my progress from home, thanks to Instamapper and my iPhone.
Also, used my MagicShine 1 meter extension cord, which arrived in today's mail. Nice to be able to carry the battery in a fanny pack now.