Training Log Archive: maprunnerIn the 31 days ending Mar 31, 2012:
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| 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 | Fr | Sa | ||||||||||||||||||||||||||||||||||||||||
Saturday Mar 31, 2012 #
10 AM
PT 1 [0]
run/walk 45:02 4.96 km (9:05 / km) +38m 8:44 / km
ahr:154 max:181
Nice little outing at Clinton Lake with Mike. Felt sleepy today, so a mindless jog on the trails seemed just right.
Thursday Mar 29, 2012 #
6 PM
PT 1 [0]
cycle 42:00 10.72 km (3:55 / km) +48m 3:50 / km
ahr:115 max:146
The bike path was really crowded tonight. Eighty degrees in March will do that. The high winds from the south really helped push me up Kasold again.
I guess no one else remembers Hans and Franz.
I guess no one else remembers Hans and Franz.
Wednesday Mar 28, 2012 #
6 PM
PT 1 [0]
weights 1:00:00 [3]
Working with a trainer has pumped me up. I laugh at the puny F50s, with their girly arms and flabby abs. I will stomp all over them in Georgia!
Tuesday Mar 27, 2012 #
Note
Interesting observation:
A Facebook fan contest put on by Applebee’s has discovered a trend among basketball smack-talkers — they’re largely women. On the casual dining chain’s Fan Fanatics Facebook page — which offers Applebee’s gift cards to the biggest college basketball fans — 71 percent of those posting shout-outs and photos have been women. “Our female Fan Fanatics are dishing it out online far more often than men,” said Jill McFarland, senior manager of digital and social media for Applebees.
A Facebook fan contest put on by Applebee’s has discovered a trend among basketball smack-talkers — they’re largely women. On the casual dining chain’s Fan Fanatics Facebook page — which offers Applebee’s gift cards to the biggest college basketball fans — 71 percent of those posting shout-outs and photos have been women. “Our female Fan Fanatics are dishing it out online far more often than men,” said Jill McFarland, senior manager of digital and social media for Applebees.
Monday Mar 26, 2012 #
PT 1 [0]
Sunday Mar 25, 2012 #
1 PM
PT 1 [0]
orienteer 45:50 3.5 km (13:06 / km) +107m 11:22 / km
ahr:151 max:173 11c
Mike drew me a cool middle course at Rockhaven. This was a good training, since it's only the second time I've been on this map-in-progress, so I really had to read and navigate.
He very nicely gave me lots of options of trail or woods. But it was a difficult choice today, because the trails were muddy, pitted horse trails. And the woods were thick and full of cobwebs. I tried to go through the woods as much as possible, since that was the point of this weekend's training.
Not surprisingly, I was tired today. I had difficulty concentrating and pushing the pace. I had hoped to be around 12 min/k, but couldn't do it. route
He very nicely gave me lots of options of trail or woods. But it was a difficult choice today, because the trails were muddy, pitted horse trails. And the woods were thick and full of cobwebs. I tried to go through the woods as much as possible, since that was the point of this weekend's training.
Not surprisingly, I was tired today. I had difficulty concentrating and pushing the pace. I had hoped to be around 12 min/k, but couldn't do it. route
Saturday Mar 24, 2012 #
1 PM
PT 1 [0]
orienteer race 2:57:46 16.2 km (10:58 / km) +354m 9:54 / km
ahr:143 max:176 10c
Three hour score O at Fleming park. It was sunny and mid 70s when we started. I knew I would need one water bottle (with diluted Gatorade) per hour, but my pack only holds two bottles. I had planned to carry some Gatorade powder with me on the course, and fill one of the bottles at a water stop. and then I found out there was no water on the course. So, I changed my plan. I decided to come back to the start after one hour, and change out water bottles.
So I started to the south and did a loop to a few controls. I decided that my goal today would be to keep moving and navigating well, for three hours. I was not thinking about speed or points. So, after I went through the start at one hour, I decided on a silly route choice: all the way up to 68 (the point value was based on the first digit, and this was the highest value control on the course). I was dragging during this second hour, and took it pretty slow.
I punched 68 at 2:06 and realized that I would have to hustle back. So I did. The limited time made me push up the hills (walking slightly faster) and try to jog once or twice on the flats. I made it back with about 2 minutes to spare.
route, part 1
route, part 2
So I started to the south and did a loop to a few controls. I decided that my goal today would be to keep moving and navigating well, for three hours. I was not thinking about speed or points. So, after I went through the start at one hour, I decided on a silly route choice: all the way up to 68 (the point value was based on the first digit, and this was the highest value control on the course). I was dragging during this second hour, and took it pretty slow.
I punched 68 at 2:06 and realized that I would have to hustle back. So I did. The limited time made me push up the hills (walking slightly faster) and try to jog once or twice on the flats. I made it back with about 2 minutes to spare.
route, part 1
route, part 2
Friday Mar 23, 2012 #
6 PM
PT 1 [0]
orienteer 29:46 3.0 km (9:55 / km) +61m 9:00 / km
ahr:166 max:196 14c
Linear Ice thinks that trash talking is the way to win a championship. I think that training hard is the way to win a championship. So that's what I'm doing this weekend, and will look damn good in the process, too.
Unfortunately, the mild winter means that the leaves arrived three weeks early, so this will be our last weekend in the woods (and it's already pretty thick). So I decided to take advantage of it and make it my "champs" weekend. Sprint tonight; long tomorrow; middle on Sunday. Just like Georgia in three weeks.
I ran a 3K sprint course on the KU campus that Fritz set for our upcoming event on April 1st. I made sure to warm up well, since my legs were still tired from Wednesday. I was a bit concerned that my mind wouldn't be sharp, since I had a crazy day at work. But I did manage to turn my attention to orienteering, and to concentrate pretty well the whole time. I was also pleased with my physical effort. I had to walk up Campanile Hill, of course, but I was able to push it at other times. I felt strong. One navigation mistake, lost maybe 15 seconds. Overall, a great run, and a real confidence booster.
Unfortunately, the mild winter means that the leaves arrived three weeks early, so this will be our last weekend in the woods (and it's already pretty thick). So I decided to take advantage of it and make it my "champs" weekend. Sprint tonight; long tomorrow; middle on Sunday. Just like Georgia in three weeks.
I ran a 3K sprint course on the KU campus that Fritz set for our upcoming event on April 1st. I made sure to warm up well, since my legs were still tired from Wednesday. I was a bit concerned that my mind wouldn't be sharp, since I had a crazy day at work. But I did manage to turn my attention to orienteering, and to concentrate pretty well the whole time. I was also pleased with my physical effort. I had to walk up Campanile Hill, of course, but I was able to push it at other times. I felt strong. One navigation mistake, lost maybe 15 seconds. Overall, a great run, and a real confidence booster.
Wednesday Mar 21, 2012 #
6 PM
PT 1 [0]
weights 1:00:00
Ugh, very tough tonight. Torture move of the day: lie on your back on a weight bench. Left foot on the ground, right foot in the air. Weight in right hand, now bench press. Do not tip over. Repeat, do not tip over. Do not rock from side to side. Feel the burn all across your core. Die.
Tuesday Mar 20, 2012 #
PT 1 [0]
Monday Mar 19, 2012 #
5 PM
PT 1 [0]
orienteer 40:00 3.03 km (13:12 / km) +42m 12:21 / km
ahr:122 max:145 4c
Met Mike and Nadim at SMP for a little bit of training after work. I decided to do part of the Possum Trot course. At first I thought I would run a few legs and see if I could beat Linear Ice's times, but then I figured that would be too easy, and I lost all motivation. So, I ended up doing a leisurely map hike in the rain instead.
Nice dinner after wards. Good to see Nadim again so soon after our last visit !
Nice dinner after wards. Good to see Nadim again so soon after our last visit !
Sunday Mar 18, 2012 #
12 PM
PT 1 [0]
orienteer 1:49:24 8.86 km (12:21 / km) +225m 10:57 / km
ahr:150 max:183 13c
One last run of my winter course. This was tough to get out the door, because we had dinner with friends last night, which meant too much food and wine and too little sleep. Plus it was 75 degrees today, and the woods are starting to green up. But I managed to hit 4 cleanly (finally!) and to knock a minute or so off my best time. I manually adjusted the HR zones, because my HR strap slipped down and was recording way too low for most of the course.route
Saturday Mar 17, 2012 #
12 PM
PT 1 [0]
orienteer 1:10:00 4.1 km (17:04 / km) +144m 14:31 / km
ahr:131 max:171 16c
Mike set a training course at Rockhaven. I wanted to practice contouring, and up and over to a feature. Used this as a practice session, with lots of slow walking and careful map reading. Should have been more confident at 7; I was in the right place the first time, but then I continued up the stream.
Hot and but overcast. Leaves are starting to come out, so it was tough to move through some sections of woods. Other sections were nice and open. Always nice to explore a new area.route
Hot and but overcast. Leaves are starting to come out, so it was tough to move through some sections of woods. Other sections were nice and open. Always nice to explore a new area.route
Thursday Mar 15, 2012 #
6 PM
PT 1 [0]
cycle 40:00 6.44 mi (6:13 / mi) +45m 6:05 / mi
ahr:121 max:148
I love being able to jump on the bike trail for a leisurely little ride on a warm spring evening. Also helps that I had a tail wind to push me up Kasold :)
Wednesday Mar 14, 2012 #
weights 1:00:00 [3]
As I expected, now that the champs are over, Randall (my trainer) showed no mercy. Arms are already a bit sore.
Tuesday Mar 13, 2012 #
Note
Had every intention of going for a bike ride after work, to enjoy the beautiful weather. But I haven't slept well for a few nights (was up for several hours last night after midnight) and I can barely keep my eyes open now. Best to just go to bed early tonight.
I can also celebrate my one year accomplishment: I have orienteered at least once a week, every week, since last March 12. (My streak actually could go back to July 2010, but last March 12, when I coulda, shoulda, woulda gone orienteering, for some reason, I just didn't.)
Updated my logs from the weekend with my GPS data and quickroutes. Can also find the QR maps here for
Saturday and Sunday.
I can also celebrate my one year accomplishment: I have orienteered at least once a week, every week, since last March 12. (My streak actually could go back to July 2010, but last March 12, when I coulda, shoulda, woulda gone orienteering, for some reason, I just didn't.)
Updated my logs from the weekend with my GPS data and quickroutes. Can also find the QR maps here for
Saturday and Sunday.
Sunday Mar 11, 2012 #
PT 1 [0]
8 AM
orienteer 1:10:36 5.9 km (11:58 / km) +199m 10:14 / km
ahr:152 max:185 14c
Things that didn't go so well today:
1. I didn't warm up enough. My legs were tight as I had to start the course with some climb to control 1.
2. Fitness is not all there yet. In the beginning of the course, I could jog on the flats and down hills. By the end of the course, I could only manage to jog down hill.
Things that went well today:
1. I was in the right frame of mind to start: relaxed but concentrated. I knew what I had to do.
2. I executed really well. Only a minute or two of hesitations through out the course. Maybe some overly cautious route choices, but no big navigation mistakes.
3. I finshed first in F45 and would have been third (on the day) in F50.
4. I won! I won! I won!
5. Had a great time hanging out with friends after the run.
Erin: Got your scalp :)
Peggy: congrats on your 10th (or more?) classic champs title. You're a goddess!
Gail: I had a candy bar after the run, AND a gelato at the airport :)
route
1. I didn't warm up enough. My legs were tight as I had to start the course with some climb to control 1.
2. Fitness is not all there yet. In the beginning of the course, I could jog on the flats and down hills. By the end of the course, I could only manage to jog down hill.
Things that went well today:
1. I was in the right frame of mind to start: relaxed but concentrated. I knew what I had to do.
2. I executed really well. Only a minute or two of hesitations through out the course. Maybe some overly cautious route choices, but no big navigation mistakes.
3. I finshed first in F45 and would have been third (on the day) in F50.
4. I won! I won! I won!
5. Had a great time hanging out with friends after the run.
Erin: Got your scalp :)
Peggy: congrats on your 10th (or more?) classic champs title. You're a goddess!
Gail: I had a candy bar after the run, AND a gelato at the airport :)
route
Saturday Mar 10, 2012 #
PT 1 [0]
9 AM
orienteer race 1:24:16 5.7 km (14:47 / km) +192m 12:39 / km
ahr:156 max:198 16c
Things that went badly today:
1. I was nervous at the start and felt kinda frantic on the first few controls.
2. I tried a new technique, to speak out loud the features I was looking for up ahead. I had a hard time doing this very well.
3. I made lots of parallel errors.
4. Made about 15 minutes of mistakes.
Things that went well today:
1. I relocated quickly when I needed to, for the most part.
2. I eventually calmed down and navigated better later in the course.
3. Fitness was not a factor. I felt fine the whole time and was able to move well till the end.
4. I beat ken and alic on the finish split
5. I ran faster than the other F45s
6. I had lots of fun talking with many friends.
Tomorrow, I'm going to stop trying so hard, not try anything new and just trust my preparation and fitness.
route
1. I was nervous at the start and felt kinda frantic on the first few controls.
2. I tried a new technique, to speak out loud the features I was looking for up ahead. I had a hard time doing this very well.
3. I made lots of parallel errors.
4. Made about 15 minutes of mistakes.
Things that went well today:
1. I relocated quickly when I needed to, for the most part.
2. I eventually calmed down and navigated better later in the course.
3. Fitness was not a factor. I felt fine the whole time and was able to move well till the end.
4. I beat ken and alic on the finish split
5. I ran faster than the other F45s
6. I had lots of fun talking with many friends.
Tomorrow, I'm going to stop trying so hard, not try anything new and just trust my preparation and fitness.
route
Thursday Mar 8, 2012 #
PT 1 [0]
Can't wait to see y'all tomorrow!
Wednesday Mar 7, 2012 #
6 PM
PT 1 [0]
weights 1:00:00 [2]
Yeah! My regular trainer is back! He took it easy on me, due to the races this weekend. Although we did a lot of planks, which I didn't do much over the past 8 weeks. So those weren't easy at all.
I'm alternating between nervousness and calm about the upcoming weekend. Nervous, because, well, I want to win. Calm because I'm in good shape and I have lots of recent O training. I'm disappointed that there are only 4 of us entered in F45. But there are tons of F50s, so I'll also see if I can grab some scalps out of that group:)
I'm alternating between nervousness and calm about the upcoming weekend. Nervous, because, well, I want to win. Calm because I'm in good shape and I have lots of recent O training. I'm disappointed that there are only 4 of us entered in F45. But there are tons of F50s, so I'll also see if I can grab some scalps out of that group:)
Tuesday Mar 6, 2012 #
Note
Sanctioning bid submitted today. Guess I know what Mike and I will be doing with all of our free time for the next year :)
Monday Mar 5, 2012 #
5 PM
PT 1 [0]
run/walk 35:00 3.68 km (9:31 / km) +70m 8:41 / km
ahr:132 max:172
Random exploration of west campus trails. Some were man made, some were deer made. Nice to see and chat with Mike as he was riding home. Sixty degrees out and still sunny. Beautiful evening.
Sunday Mar 4, 2012 #
PT 1 [0]
Saturday Mar 3, 2012 #
12 PM
PT 1 [0]
orienteer 1:05:14 4.8 km (13:35 / km) +103m 12:16 / km
ahr:162 max:184 11c
Green course at Smithville Lake. Goal was to think about navigation, and not think about running. Which was tough since I started late and knew everyone else's time on the course.
Was a bit too nervous at the start and didn't read the trails carefully, and made a poor route choice to 1. Wasn't sure if I would stay on the fields or take the trail, but then I noticed that they had recently burned the field. Yeah!
Slow moving through the grass to 2. I think I should have warmed up more before the start.
As I approached 4, I knew this could be tricky: single tree in woods. I couldn't find it on the first pass, so I bailed out to the trail. Second time was still tough, since the tree was not very distinct, and it was actually on the far side of the circle. In retrospect, I should have had more confidence that I was in the area, and gone over to the vegetation boundary to relocate, instead of the trail. Lost 3 minutes here.
Maybe could have chosen a better route to 5 (found an unmapped trail for part of the route) but then the rest of the course went fairly well. Was concerned about 8 (another single tree in woods) but I was able to see the marker from far away.
Coming up the hill out of 9, I looked at my watch and realized I would have to hustle if I wanted to beat Marv and Angie. Pushed the pace from there, and sprinted into the finish. I tried to duck under the low hung (fabric) finish sign, but it caught me right in the face and bounced me right onto my back. What a spectacular finish (not!). My watch said 1:05:13 (which tied Marv) but they recorded me as 1:05:14. Later found out Marv had MP. Beat Angie by one minute; lost to Paul and Dick. Fun course.
We had to jump in the car and drive right back to Lawrence, to prepare for our big night out in the "city". As a Christmas gift to Mike's mom and step-dad, we were taking them to Michael Smith for dinner, followed by a KC Symphony performance at the fabulous new Kauffman Center
Was a bit too nervous at the start and didn't read the trails carefully, and made a poor route choice to 1. Wasn't sure if I would stay on the fields or take the trail, but then I noticed that they had recently burned the field. Yeah!
Slow moving through the grass to 2. I think I should have warmed up more before the start.
As I approached 4, I knew this could be tricky: single tree in woods. I couldn't find it on the first pass, so I bailed out to the trail. Second time was still tough, since the tree was not very distinct, and it was actually on the far side of the circle. In retrospect, I should have had more confidence that I was in the area, and gone over to the vegetation boundary to relocate, instead of the trail. Lost 3 minutes here.
Maybe could have chosen a better route to 5 (found an unmapped trail for part of the route) but then the rest of the course went fairly well. Was concerned about 8 (another single tree in woods) but I was able to see the marker from far away.
Coming up the hill out of 9, I looked at my watch and realized I would have to hustle if I wanted to beat Marv and Angie. Pushed the pace from there, and sprinted into the finish. I tried to duck under the low hung (fabric) finish sign, but it caught me right in the face and bounced me right onto my back. What a spectacular finish (not!). My watch said 1:05:13 (which tied Marv) but they recorded me as 1:05:14. Later found out Marv had MP. Beat Angie by one minute; lost to Paul and Dick. Fun course.
We had to jump in the car and drive right back to Lawrence, to prepare for our big night out in the "city". As a Christmas gift to Mike's mom and step-dad, we were taking them to Michael Smith for dinner, followed by a KC Symphony performance at the fabulous new Kauffman Center
Friday Mar 2, 2012 #
PT 1 [0]
weights 1:00:00 [3]
Nice to have Swampfox drop by for a short visit tonight.
Thursday Mar 1, 2012 #
PT 1 [0]