Training Log Archive: maprunnerIn the 31 days ending May 31, 2011:
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Tuesday May 31, 2011 #
weights 1:00:00 [2]
PT 1 [0]
Here's some things I learned (about my orienteering) this weekend:
1. I'm pretty sloppy. In terms of visualizing/describing to myself what I expect to see next, and setting/following a general compass bearing.
2. I cannot let go and just read the big features in complex terrain. Maybe some day I will have this skill, but I'm not even close right now.
3. I'm also sloppy in deciding where to leave a trail. "This bend looks right" doesn't cut it. I need to also check off other features, such as contours, to really confirm the location.
4. I can recover my concentration after totally blowing one control, so I shouldn't give up.
5. I should stop and reconsider when I find myself saying things like "this wasn't what I expected" or " "this is weird but I'll just keep going".
6. I do have some moments where I can orienteer, and I am absolutely confident of where I am and where I want to go. Just need to string together more of those moments.
I haven't yet watched the video from my disastrous outing on Sunday. Maybe I'll learn more, if I can ever bring myself to watch it :)
1. I'm pretty sloppy. In terms of visualizing/describing to myself what I expect to see next, and setting/following a general compass bearing.
2. I cannot let go and just read the big features in complex terrain. Maybe some day I will have this skill, but I'm not even close right now.
3. I'm also sloppy in deciding where to leave a trail. "This bend looks right" doesn't cut it. I need to also check off other features, such as contours, to really confirm the location.
4. I can recover my concentration after totally blowing one control, so I shouldn't give up.
5. I should stop and reconsider when I find myself saying things like "this wasn't what I expected" or " "this is weird but I'll just keep going".
6. I do have some moments where I can orienteer, and I am absolutely confident of where I am and where I want to go. Just need to string together more of those moments.
I haven't yet watched the video from my disastrous outing on Sunday. Maybe I'll learn more, if I can ever bring myself to watch it :)
Monday May 30, 2011 #
9 AM
orienteer 1:06:00 3.36 km (19:37 / km) +79m 17:33 / km
ahr:121 max:151
Lisa and I went to the day 2 map (Cat's Agenda) while Linear Ice drove home. We drew a yellowish course, and talternated with memory O legs. For instance, I would memorize the route to one leg, then lead while Lisa followed with the map. This was hard and I certainly struggled at times. But very educational. I obviously need to concentrate more when I decide to just "head in that direction" on my compass. Plus I need to be sure what direction that is! To be fair, I was also quite tired from the long weekend, probably dehydrated and the warm sun made it hot and sticky in the woods. Not the best conditions for maximum O concentration.
Overall, it was a great weekend. Learned a lot, had fun orienteering with others, as well as trading stories, telling jokes and just relaxing. Thanks, disorienteer and Linear Ice!
Overall, it was a great weekend. Learned a lot, had fun orienteering with others, as well as trading stories, telling jokes and just relaxing. Thanks, disorienteer and Linear Ice!
Sunday May 29, 2011 #
Note
Maps from Sunday's training have been added to my log entries.
10 AM
PT 1 [0]
run/walk warm up/down 15:00 0.82 mi (18:17 / mi) +13m 17:26 / mi
ahr:132 max:150
orienteer 1:33:06 5.44 km (17:07 / km) +136m 15:13 / km
ahr:141 max:179
The plan was to re-run day 1 from the 2009 US Champs. On that day, I was thrilled to see a 1k leg to the first control, but I totally screwed it up. I wanted to come back and execute this leg perfectly this time. Plan was to simplify features: run the trail to start, then hit the two really big kettles, then climb the ridge and attack the control.
I was not in the right frame of mind at the start. I was not prepared to treat this as a race, nor was I prepared to treat it as a training exercise. Plus I was wearing the head cam, and trying to narrate my navigation. I was thinking too much about that, and went horribly wrong right at the start. I didn't know it at the time, of course. Obviously could not follow a compass bearing (probably since I'm female). Kept thinking I had relocated properly on the way to 1. Only when I was heading north, in the out-of-bounds field, for way too long, did I finally figure out where I was.
I was so discouraged at that point, that I thought of just heading back to the car. But I decided to do 8-9-10-11-12. At this point, I was taking it slow and reading off each feature, which seemed to work best for me. Totally depressed and mad at myself at the finish.
route
I was not in the right frame of mind at the start. I was not prepared to treat this as a race, nor was I prepared to treat it as a training exercise. Plus I was wearing the head cam, and trying to narrate my navigation. I was thinking too much about that, and went horribly wrong right at the start. I didn't know it at the time, of course. Obviously could not follow a compass bearing (probably since I'm female). Kept thinking I had relocated properly on the way to 1. Only when I was heading north, in the out-of-bounds field, for way too long, did I finally figure out where I was.
I was so discouraged at that point, that I thought of just heading back to the car. But I decided to do 8-9-10-11-12. At this point, I was taking it slow and reading off each feature, which seemed to work best for me. Totally depressed and mad at myself at the finish.
route
1 PM
orienteer 1:19:12 4.83 km (16:24 / km) +95m 14:56 / km
ahr:143 max:176
After lunch, I decided I could not leave without conquering #1. So I went out again, but left the head cam behind. I took a slightly different route, and checked off features as I went. And this time I made it cleanly ! Finally! Guess three is my lucky number (thank goodness I didn't need 23 to be my lucky number on this control). Then I continued through 6, again, checking off features as I went. Sometimes I took a deliberately safe route (on the ridge, for example). Worked pretty well. Until I got to 6, when I was tired. Stopped there and headed back to the car to meet disorienteer and Linear Ice.
Had some drinks at dinner to celebrate my lion-like prowess over control 1 :)
Maps and splits will have to wait until I'm sober again. Thanks, Lisa, for being the designated driver.
route
Had some drinks at dinner to celebrate my lion-like prowess over control 1 :)
Maps and splits will have to wait until I'm sober again. Thanks, Lisa, for being the designated driver.
route
Saturday May 28, 2011 #
9 AM
PT 1 [0]
10 AM
orienteer 2:16:38 4.5 km (30:22 / km) +69m 28:12 / km
ahr:114 max:155
Line O exercise (can't show the map since it will be used at next month's Badger training camp).
Took turns following the line to the control circle, while the other two followed with a map (but no line). Each had to relocate and identify where we were when we stopped. Great fun to walk slowly through this complex terrain. We struggled with a few controls, but it was good training to work together to relocate. After we had each silently led to a control, on the next set the leader spoke out loud to narrate how they were navigating. That was fun for the followers, because it made it easier to follow along on the map, and it was also interesting to see how each of us thinks as we navigate.
Took turns following the line to the control circle, while the other two followed with a map (but no line). Each had to relocate and identify where we were when we stopped. Great fun to walk slowly through this complex terrain. We struggled with a few controls, but it was good training to work together to relocate. After we had each silently led to a control, on the next set the leader spoke out loud to narrate how they were navigating. That was fun for the followers, because it made it easier to follow along on the map, and it was also interesting to see how each of us thinks as we navigate.
2 PM
orienteer 1:00:41 3.19 km (19:02 / km) +46m 17:45 / km
ahr:126 max:177
After lunch, we went out to hang streamers on the day 1 Green course from the 2009 champs (we plan to run the course tomorrow). Another good practice, to be sure I was hanging the tape in the right place. Really struggled with 12, but managed better on 11 and 10. Nice that Lisa had also hung a tape at 10, since it confirmed we were both right :)
Perfect weather to be outside (60s and overcast). Also, there was a mountain bike race in progress, so we had some entertainment during lunch.
route
Perfect weather to be outside (60s and overcast). Also, there was a mountain bike race in progress, so we had some entertainment during lunch.
route
Thursday May 26, 2011 #
PT 1 [0]
Heading to Cat's Meow for a long weekend of Old Lady Training Camp. Linear Ice and disorienteer will be there, too. Should be a blast!
Good luck to everyone heading to the team trials this weekend, and have fun!
Good luck to everyone heading to the team trials this weekend, and have fun!
Wednesday May 25, 2011 #
6 PM
PT 1 [0]
Nordic track 20:00 [2]
weights 20:00 [1]
My trainer canceled our session at the last minute, so I had to work out on my own. I certainly didn't do as many reps as usual, nor do I have heavy enough weights at home. So it was a pretty light session. I just remembered that I could have gone to the gym on my own; funny how it never crossed my mind.
Interesting day at work: spent 30 minutes crammed into the bathrooms with all my coworkers, as we waited out the tornado warning. Some funnel clouds did appear nearby, but no tornadoes. Sedalia wasn't so lucky; I haven't heard any news from St Louis yet.
Interesting day at work: spent 30 minutes crammed into the bathrooms with all my coworkers, as we waited out the tornado warning. Some funnel clouds did appear nearby, but no tornadoes. Sedalia wasn't so lucky; I haven't heard any news from St Louis yet.
Tuesday May 24, 2011 #
PT 1 [0]
erg 20:00 [1]
Monday May 23, 2011 #
PT 1 [0]
Sunday May 22, 2011 #
PT 1 [0]
My annual work-in-the-yard day. I am not the gardening type. Which means I leave the weeds in the front until they are getting embarrassingly high. So I spent some time pulling, weed-wacking and chopping things down.
Saturday May 21, 2011 #
2 PM
Nordic track warm up/down 10:00 [1]
walk 47:36 5.0 km (9:31 / km) +11m 9:25 / km
ahr:127 max:153
walk warm up/down 15:00 [1]
Walking 5K test loop. Much easier to hold a steady HR today; I think the warm up on the Nordic Track helped. The funny blip around 3.1 is when I stopped to consult with a group of kids about the baby raccoon hanging out in a tree. Since I had stopped for a few minutes, I had to jog a bit to get my HR up again. Don't know why my HR was going so wonky near the end, though.
Slightly faster than last time, but still slower than the first. Obviously not making any progress yet. We'll see how much longer I keep up with this experiment.
Slightly faster than last time, but still slower than the first. Obviously not making any progress yet. We'll see how much longer I keep up with this experiment.
PT 1 [0]
Thursday May 19, 2011 #
PT 1 [0]
erg 20:00 [1]
Wednesday May 18, 2011 #
PT 1 [0]
Tuesday May 17, 2011 #
weights 1:00:00 [3]
Planks on a balance ball become harder when you add in alternating leg lifts
Monday May 16, 2011 #
PT 1 [0]
5 PM
orienteer 49:57 5.1 km (9:48 / km) +51m 9:20 / km
Ran at JCCC after work. This course was part of a two-course event that PTOC had last month, but I didn't run it that day. Good training because I had not looked at the map, so it felt like a race (without markers). Hard to run on a campus with people and cars; slows you down sometimes. But I pushed pretty hard, since I knew what times other folks had done. I was trying to be about 45 minutes, but then my goal became under 10 min/k. Pushed hard at the end. Brought my Garmin, and I swear I put the HR strap in too, but couldn't find it when I was ready to run. So I had to guess at the intensity tonight.
Didn't warm up as long as I should have so my legs felt tight at the beginning. A slight twinge or two in the hamstring, the first in a few outings. Some day, soon, it will be fully healed.
route
Didn't warm up as long as I should have so my legs felt tight at the beginning. A slight twinge or two in the hamstring, the first in a few outings. Some day, soon, it will be fully healed.
route
Sunday May 15, 2011 #
PT 1 [0]
erg 20:00 [1]
Nordic track 20:00 [1]
Saturday May 14, 2011 #
3 PM
PT 1 [0]
4 PM
orienteer 30:40 2.5 km (12:16 / km) +56m 11:02 / km
ahr:159 max:204
Gene and I went to the sprint race at SMP. Temps in the upper 50s were perfect for running, but not for the annual club picnic after wards. Still we stayed and enjoyed the food and company.
route
route
Thursday May 12, 2011 #
erg 15:00 [1]
Nordic track 15:00 [1]
saw a license plate today that said : Mookman
Wednesday May 11, 2011 #
PT 1 [0]
6 PM
cycle 30:00 8.42 km (3:34 / km) +48m 3:28 / km
ahr:117 max:143
Tuesday May 10, 2011 #
PT 1 [0]
weights 1:00:00 [3]
Tough session because we're moving into the next phase. Very tired. But a bonus tonight: my trainer introduced me to another client who is a good job networking contact!
Monday May 9, 2011 #
PT 1 [0]
erg 30:00 [1]
Did not expect to have to avoid the heat in early May (record highs). I'll be outside in 90 degree temps enough in July and August, so I refused to deal with it tonight.
Sunday May 8, 2011 #
PT 1 [0]
A very rare day, where I was inspired to work around the house. Cleaned up some piles of junk and put away stacks of papers.
Followed by a nice picnic with some OKers (who had done a trail run earlier), to say farewell to Raymond.
Followed by a nice picnic with some OKers (who had done a trail run earlier), to say farewell to Raymond.
Saturday May 7, 2011 #
11 AM
cycle 11:00 2.35 km (4:41 / km) +42m 4:18 / km
ahr:121 max:145
orienteer 26:54 2.02 km (13:20 / km) +14m 12:53 / km
ahr:125 max:141
Walked around a fun training course that Jagge designed for Mike. It's fun to compare the training map with the satellite image on my GPS track.
The scale was really blown up, so I got confused on the west side. I was right the first time, and should have kept going around the building, but I lost confidence and wandered a bit.
Overall, this was really fun and a very clever use of an easy area that I know well.
The scale was really blown up, so I got confused on the west side. I was right the first time, and should have kept going around the building, but I lost confidence and wandered a bit.
Overall, this was really fun and a very clever use of an easy area that I know well.
cycle 22:00 6.37 km (3:27 / km) +16m 3:25 / km
ahr:122 max:134
PT 1 [0]
Friday May 6, 2011 #
PT 1 [0]
weights 1:00:00 [3]
I'm getting better at doing planks on the balance ball
Thursday May 5, 2011 #
PT 1 [0]
Wednesday May 4, 2011 #
6 PM
walk 1:00:00 5.14 km (11:41 / km) +36m 11:17 / km
ahr:123 max:155
hiking at Clinton. A beautiful night. I saw trailhawks, dogs, and bicyclists. But no one I knew.
PT 1 [0]
Tuesday May 3, 2011 #
6 PM
PT 1 [0]
Nordic track 30:00 [2]
erg 30:00 [1]
I have updated my entries from the weekend, and added my maps (below).
Monday May 2, 2011 #
PT 1 [0]
I was really hungry all day, and suddenly I was craving beef, in a big way. So I met Mike downtown for dinner and enjoyed a wonderful gourmet hamburger. Yum!
Sunday May 1, 2011 #
7 AM
orienteer race 1:49:03 5.9 km (18:29 / km) +236m 15:24 / km
ahr:148 max:168
Long course. I was tired. I made mistakes.
More later about the nice weather, good courses, fine organization and lots of fun conversations with friends.
More later about the nice weather, good courses, fine organization and lots of fun conversations with friends.
8 AM
PT 1 [0]
walk warm up/down 11:00 [3]
Walk to start
11 AM
Note
Long course notes:
I kept repeating "no mistakes" in my head (and out loud) through most of this course. I needed it to keep me focused. I was physically tired, and could only walk at a slow pace. My concentration was pretty bad today, and I was constantly reacting instead of reading ahead. I had almost no confidence moving through the woods.
My biggest mistake was the execution on 3. I was with Lynn as we crossed the first stream, and after that I was distracted by her, and I lost track of where I was on the flat area with lots of rocks. Suddenly I had no idea where I was, so I stopped and tried to relocate. I could not. I found some obvious cliffs and boulders in the terrain, but could not find them on the map. I stood here for quite a while before I admitted that I had not yet crossed the stream and gone up several contour lines. So just get moving up the hill, for goodness sakes! Thought I knew where I came up the hill, hesitated a bit on the top, looked around and saw the clearing, and then headed right to the control.
Slow to 5, then started getting more and more tired and making more and more mistakes. Headed up a parallel reentrant at 10, and totally lost track of where I was on the way to 11. I should have known I was in trouble because I was cursing like a sailor as I stumbled my way through the woods, which is a sure sign that I've gone past tired. Ah well. Not my best day.
consistency: 15.7
time lost: 4.1
long route
I kept repeating "no mistakes" in my head (and out loud) through most of this course. I needed it to keep me focused. I was physically tired, and could only walk at a slow pace. My concentration was pretty bad today, and I was constantly reacting instead of reading ahead. I had almost no confidence moving through the woods.
My biggest mistake was the execution on 3. I was with Lynn as we crossed the first stream, and after that I was distracted by her, and I lost track of where I was on the flat area with lots of rocks. Suddenly I had no idea where I was, so I stopped and tried to relocate. I could not. I found some obvious cliffs and boulders in the terrain, but could not find them on the map. I stood here for quite a while before I admitted that I had not yet crossed the stream and gone up several contour lines. So just get moving up the hill, for goodness sakes! Thought I knew where I came up the hill, hesitated a bit on the top, looked around and saw the clearing, and then headed right to the control.
Slow to 5, then started getting more and more tired and making more and more mistakes. Headed up a parallel reentrant at 10, and totally lost track of where I was on the way to 11. I should have known I was in trouble because I was cursing like a sailor as I stumbled my way through the woods, which is a sure sign that I've gone past tired. Ah well. Not my best day.
consistency: 15.7
time lost: 4.1
long route