Training Log Archive: maprunnerIn the 31 days ending May 31, 2012:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||
| 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 | ||||||||||||||||||||||||||||||||||||||||||||||
Wednesday May 30, 2012 #
weights 1:00:00 [3]
Tonight's torture move: side planks with feet suspended.
Monday May 28, 2012 #
10 AM
PT 1 [0]
run/walk 1:30:00 8.34 km (10:48 / km) +748m 7:27 / km
ahr:146 max:167
Long slow run on the trails at Clinton with Mike. I went out on the lower trail, but back on the upper. Lots of folks on the water, and at the beach. But I only saw two other runners on the trails (and one of them was Mike :). Nice way to spend the holiday.
Sunday May 27, 2012 #
9 AM
run/walk warm up/down 13:00 [2]
PT 1 [0]
orienteer 27:21 2.4 km (11:24 / km) +30m 10:44 / km
ahr:146 max:175 10c
Control picking on west campus. I practiced lots of direction changes, without a compass. Hot out there already.
Saturday May 26, 2012 #
6 PM
cycle 15:00 2.75 km (5:27 / km) +56m 4:57 / km
ahr:110 max:135
Mike and I rode up to the start of the O practice.
PT 1 [0]
orienteer 20:03 [4] 2.2 km (9:07 / km) +40m 8:21 / km
ahr:151 max:175 13c
Mike set a short course on the Daisy Hill map, which is still a work in progress. I like running on this map, because I don't know this area of campus very well. I ran today without a compass, just for extra practice.
My route and the "photo finish"
My route and the "photo finish"
cycle 15:00 4.31 km (3:29 / km) +9m 3:27 / km
ahr:119 max:137
I rode a little bit extra on the way back, to get in my total training time for the week. Returned to a refreshing dinner of homemade gazpacho. Thanks Mike!
Thursday May 24, 2012 #
PT 1 [0]
Nordic track 20:00 [2]
I had planned to go for a run, but our meeting with the landscaper (to discuss the wall he built but I didn't want) was long and a bit stressful, so I just wanted something easy and close by. Nordic track in the basement was just the ticket.
Wednesday May 23, 2012 #
weights 1:00:00 [3]
Monday May 21, 2012 #
erg 20:00 [2]
I planned to row for 30 minutes, but I just couldn't stay on more than 20. Too boring today.
Sunday May 20, 2012 #
10 AM
walk 30:00 [1]
Long walk with Mike and Pam around the grounds at Crystal Bridges ( only counting part of the time). The grounds are already a beautiful setting, and then they added art and made man objects to enhance it. Amazing what one can do on an unlimited budget :)
Saturday May 19, 2012 #
Note
Lovely day. Enjoyed the museum, then a nice dinner at Table Mesa Bistro on the town square. Sat and people watched for a bit, too.
Friday May 18, 2012 #
6 PM
PT 1 [0]
erg 25:00 [2]
Nordic track 20:00 [2]
Managed to squeeze in the last of this week's training before we leave town. I'm glad next week is my light week; I'm tired.
We're taking Mike's dad and step-mother to Crystal Bridges this weekend (in fact, it's our Christmas gift to them).
We're taking Mike's dad and step-mother to Crystal Bridges this weekend (in fact, it's our Christmas gift to them).
Thursday May 17, 2012 #
5 PM
PT 1 [0]
run/walk warm up/down 10:00 0.97 km (10:17 / km) +7m 9:56 / km
ahr:122 max:164
orienteer 20:00 1.77 km (11:19 / km)
ahr:144 max:176 7c
Random circle O training at JCCC. I didn't feel well as I warmed up (GI distress) so I took it pretty easy on the running, but tried to work hard on the concentration. I like this exercise for areas I know well. Plus it's really hard (for me) to keep track of where I am and where I'm trying to go when there are no circles on the map.
run/walk 15:00 1.49 km (10:04 / km) +2m 10:00 / km
ahr:153 max:221
I signed up to run the 100M in the Corporate Challenge in a few weeks, so I thought I should practice a bit. I read up on how to do a standing start, and went to the track and practiced the start 4 or 5 times. I also ran the 100M twice, at the beginning and end of my track workout. I wasn't going 100%, but I was going 95% and it felt hard enough and very long. I was surprised to see my HR get over 200 by the end. I wonder how accurate the Garmin is at that range? When I checked a few other recent sprint efforts, I see that my HR routinely gets over 200 at the end, so maybe it's real??? Seems awfully high.
Wednesday May 16, 2012 #
weights 1:00:00 [3]
Tuesday May 15, 2012 #
6 PM
cycle 1:00:00 14.97 km (4:00 / km) +81m 3:54 / km
ahr:107 max:127
I like cycling because it doesn't feel like exercise (until I hit the big hill at 50 minutes)
Monday May 14, 2012 #
7 PM
PT 1 [0]
erg 15:00 [2]
Nordic track 15:00 [2]
Sunday May 13, 2012 #
10 AM
run/walk 2:00:00 11.27 km (10:39 / km) +87m 10:15 / km
ahr:146 max:182
Long run at Clinton with Mike. I tried the Shot Bloks recommended by Sandy. Planned to take 2 bloks at 30, 60 and 90 minutes. But at 45 minutes, my legs were starting to feel tired already, so I switched to 1 every 15 minutes. I liked them.
Managed to jog often enough, but pretty slow. Stayed on the lower trail, which is easier. Legs were really tired by 100 minutes, so finished up with a brisk walk.
Managed to jog often enough, but pretty slow. Stayed on the lower trail, which is easier. Legs were really tired by 100 minutes, so finished up with a brisk walk.
Saturday May 12, 2012 #
10 AM
PT 1 [0]
run/walk warm up/down 20:00 [2]
orienteer race 27:55 2.2 km (12:41 / km)
14c
PTOC sprint at Kill Creek. As I was warming up, I could tell that it wasn't a good day. My legs were tight and felt like lead. And then I realized I had left my Forerunner at home. But as I started, I felt OK. No great, but decent. I was moving along fine, until I went brain dead from 8 to 9. It should have been a 2 minute leg, but I did an extra tour of the trails and took over 6 minutes. Lost all mental and physical energy after that, and didn't push any more. I even walked in the finish chute :)
Followed my a nice pot luck and time spent visiting with PTOC regulars, so it ended up as a nice way to spend the morning.
Followed my a nice pot luck and time spent visiting with PTOC regulars, so it ended up as a nice way to spend the morning.
Thursday May 10, 2012 #
5 PM
PT 1 [0]
cycle 47:00 7.17 mi (6:33 / mi) +41m 6:26 / mi
ahr:111 max:128
rode to Walmart to pick up my prescription
Wednesday May 9, 2012 #
6 PM
PT 1 [0]
weights 1:00:00 [3]
Monday May 7, 2012 #
10 AM
PT 1 [0]
walk 20:00 [1]
Nice walk at Rockland Lake with Mom and Dad; counting part of the time. Some subjects of conversation: school trips, economic woes of NYS parks, killing goose eggs, walking paces and economically motivated adulteration of pharmaceuticals.
Sunday May 6, 2012 #
8 AM
PT 1 [0]
run/walk warm up/down 15:00 1.05 km (14:20 / km) +52m 11:29 / km
ahr:119 max:142
a very scenic walk to the start today
orienteer race 1:54:59 6.4 km (17:58 / km) +247m 15:04 / km
ahr:147 max:169 15c
Long course at West Point. Legs were very tired after yesterday of course. Stuck to my plan of "no mistakes" and by that I meant the "complete brain dead wander for 15 minutes type" of mistake. And I succeeded! First weekend in a long time where I had three steady races. I made mistakes, of course, but they were smaller and controlled. I'm very pleased with my racing this weekend. Now just need to work on endurance, so I can actually run a long race some day.
I carried an energy bar and ate some of it at 30, 60 and 90 minutes. That seemed to help. Didn't like this chewy bar, however. May try have to try Sandy's suggested Gel Shots.
I felt so slow out there, and was dismayed that I was going to be out close to two hours. I was pretty bummed, even though I had met my goal of no (big) mistakes. And then I finished and saw that Peter and Peggy had taken ~90 minutes, so my 2 hours wasn't so bad. Felt better instantly :) (As long as I didn't look at Kristin's time). EDIT: I misunderstood Peter's time. He ran 1 hr 13 minutes.
Another fun weekend at West Point.
route
I carried an energy bar and ate some of it at 30, 60 and 90 minutes. That seemed to help. Didn't like this chewy bar, however. May try have to try Sandy's suggested Gel Shots.
I felt so slow out there, and was dismayed that I was going to be out close to two hours. I was pretty bummed, even though I had met my goal of no (big) mistakes. And then I finished and saw that Peter and Peggy had taken ~90 minutes, so my 2 hours wasn't so bad. Felt better instantly :) (As long as I didn't look at Kristin's time). EDIT: I misunderstood Peter's time. He ran 1 hr 13 minutes.
Another fun weekend at West Point.
route
Saturday May 5, 2012 #
Event: 33rd West Point A Meet
8 AM
PT 1 [0]
run/walk warm up/down 25:00 +87m
ahr:143 max:154
orienteer race 58:27 3.5 km (16:42 / km) +151m 13:44 / km
ahr:155 max:178 15c
Middle, Green X at West Point. My goal today was to be clean, and to concentrate on navigation, not running. I was pretty successful. Took a few minutes to get into the map (what's mapped as rock and what's mapped as contours, especially) but I was good ta relocating quickly as I walked slowly in the neighborhood of 2 and 3. It was also easy to forget about running, because it's a physical impossibility for me at West Point. Very nice course, I really enjoyed it as a middle.
route
route
12 PM
run/walk warm up/down 15:00 [1]
orienteer race 19:51 2.0 km (9:56 / km) +51m 8:48 / km
ahr:166 max:207 16c
Green X sprint at West Point. Legs were a bit stiff at the beginning, but loosened up as I ran. Another nice course, a good mix of campground and woods. I was pleased to be clean on this race. I was not pleased to miss the finish punch TWICE; I really wanted to beat my finish chute finish time from the morning (they were the exact same for the middle and sprint). Ended up with the exact same time.
I enjoyed having the middle and sprint at the same location, because it allows a lot more time for socializing. Lots of good conversations today with many O friends, new and old.
route
I enjoyed having the middle and sprint at the same location, because it allows a lot more time for socializing. Lots of good conversations today with many O friends, new and old.
route
Friday May 4, 2012 #
PT 1 [0]
walk 30:00 [1]
Various small hikes around congers and Nyack with Mom and Dad; I'll count it as 30 minutes. Nice to see the big, wide Hudson again ( a real river). Followed up by pastries from the French bakery, so I'm not sure I should really count this as training :)
Wednesday May 2, 2012 #
6 PM
weights 1 [0]
run/walk 35:00 3.61 km (9:41 / km) +32m 9:17 / km
ahr:134 max:169
erg 10:00 [2]
Unexpected change of training plans tonight, so I went for a short run on campus. I find it boring to just run around the fields, so I took a map and went to a few control locations. Finished off with a bit of erg to get my time in for the day. Now I have to pack; leaving for West Point tomorrow (by myself; Mike has a work trip).