Training Log Archive: maprunnerIn the 31 days ending Jan 31, 2013:
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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 Jan 31, 2013 #
stretch 1 [0]
Mike arranged some training tonight in Burcham Park. I planned to run, but then I wimped out in the end. Just joined Mike, F-Torti, jennybengtsson and Ulrik for dinner.
Wednesday Jan 30, 2013 #
stretch 1 [0]
weights 50:00 [3]
Tuesday Jan 29, 2013 #
stretch 1 [0]
Monday Jan 28, 2013 #
Note
Well, this doesn't seem fair. Last week was bitterly cold, and it was my long (6 hour week) so I was outside a lot..
Today is my first day off (and the start of my light week), and it was 75 (!!!!) degrees outside. Not fair.
Also not fair, but helps explain, partly, yesterday's disaster: I have another bladder infection. I used to get these all the time, then they stopped for two years. This is my second one in a month. Definitely not fair.
Today is my first day off (and the start of my light week), and it was 75 (!!!!) degrees outside. Not fair.
Also not fair, but helps explain, partly, yesterday's disaster: I have another bladder infection. I used to get these all the time, then they stopped for two years. This is my second one in a month. Definitely not fair.
Sunday Jan 27, 2013 #
12 PM
stretch 1 [0]
orienteer race 52:40 4.47 km (11:47 / km) +98m 10:37 / km
ahr:146 max:173
Nice warm day in January, perfect for being outside. Jenny, Ulrik, Mike and I headed to PTOC's local race at Blue and Gray.
Unfortunately, I was not motivated to orienteer today. This was my ninth training day in a row, and I was mentally and physically shot. Mike suggested that maybe I could use it as a training exercise, to push myself through a hard day. So I went out on green.
The map is old, so the trails are outdated, which took me a while to figure out, on my way to 1. Did OK to 2. Then disaster on the way to 3. Totally lost track of where I was, spent time exploring a parallel stream system, kept telling myself I had relocated correctly. Reminded me of the good old days when I was out of shape. I think people underestimate the impact of low fitness/energy on map reading ability. I was just wandering around, practicing bad habits instead of good ones.
Decided to head back in after that. Salvaged a bit of the day by turning it into a trail run to the finish. Looking back, I might have decided to deal with a bad day by starting out REALLY slowly, reading everything on the map, and stopping as soon as things didn't make sense. Lesson learned for next time. Also, note to self: distance judgement is bad when you are tired.
route
Unfortunately, I was not motivated to orienteer today. This was my ninth training day in a row, and I was mentally and physically shot. Mike suggested that maybe I could use it as a training exercise, to push myself through a hard day. So I went out on green.
The map is old, so the trails are outdated, which took me a while to figure out, on my way to 1. Did OK to 2. Then disaster on the way to 3. Totally lost track of where I was, spent time exploring a parallel stream system, kept telling myself I had relocated correctly. Reminded me of the good old days when I was out of shape. I think people underestimate the impact of low fitness/energy on map reading ability. I was just wandering around, practicing bad habits instead of good ones.
Decided to head back in after that. Salvaged a bit of the day by turning it into a trail run to the finish. Looking back, I might have decided to deal with a bad day by starting out REALLY slowly, reading everything on the map, and stopping as soon as things didn't make sense. Lesson learned for next time. Also, note to self: distance judgement is bad when you are tired.
route
Saturday Jan 26, 2013 #
stretch 1 [0]
11 AM
orienteer 1:38:00 6.29 km (15:34 / km) +125m 14:10 / km
ahr:117 max:172
Checking controls for the A meet. Beautiful day, upper 40s and sunny.
Friday Jan 25, 2013 #
stretch 1 [0]
Nordic track 15:00 [2]
erg 15:00 [2]
In honor of Lisa, I tried rowing at 24 SPM. Made it through one minute before I stopped
Thursday Jan 24, 2013 #
5 PM
stretch 1 [0]
orienteer 19:51 1.8 km (11:02 / km) +69m 9:15 / km
ahr:163 max:184
A bunch of us got together for a short campus sprint, to welcome Ulrik to Lawrence. Gene, Paul, Mike and Jenny also ran. It was cold, so I wanted to run fast to keep warm. Which meant I ran too fast, and screwed up the navigation (and I set the course :( Followed by a nice Mexican dinner with good conversations.
Wednesday Jan 23, 2013 #
stretch 1 [0]
weights 50:00 [3]
Tuesday Jan 22, 2013 #
stretch 1 [0]
Nordic track 30:00 [2]
Monday Jan 21, 2013 #
stretch 1 [0]
erg 30:00 [2]
Sunday Jan 20, 2013 #
8 AM
stretch 1 [0]
orienteer race 1:13:51 5.2 km (14:12 / km) +195m 11:58 / km
ahr:152 max:196
run/walk warm up/down 20:00 [2]
Day 2 in Georgia. Warm (50s) and sunny. Woods were more open today, which was nice. I just wish I had enough energy to push hard for two days in a row. I walked most of the course today. In some ways, this was good, since my navigation was decent (except for when I turned off my brain on the way to 8, and walked way too far). Overall, a good start to the year. Just have to work on being fit enough for multi-day races.
route
route
Saturday Jan 19, 2013 #
10 AM
orienteer race 1:09:01 4.9 km (14:05 / km) +231m 11:24 / km
ahr:157 max:188
Day 1 in Georgia. Perfect temps for running and bright sunshine. Courses were OK, although we did go through some thick vegetation at the end, which I could have done without. I kept up a good pace and moved well in and out of controls. One mistake, when I got pulled offline by trying to run with a West Point cadet. Fortunately, I relocated quickly. Overall, a decent run.
route
route
Friday Jan 18, 2013 #
stretch 1 [0]
Travel day to Georgia. Picked up Jenny at the airport ; saw Marit at the hotel; and Glen stopped by during dinner. Looking forward to the warm temps and open woods this weekend.
Thursday Jan 17, 2013 #
stretch 1 [0]
Wednesday Jan 16, 2013 #
stretch 1 [0]
weights 50:00 [3]
First session with my new trainer, Eric. Definitely different than my last trainer, with more aerobic type intervals. And harder arm work! Quads and biceps are quivering now. And we train for only 50 minutes. Now I'll have to add 10 more minutes back into my training for this week...:)
Tuesday Jan 15, 2013 #
stretch 1 [0]
erg 20:00 [2]
Monday Jan 14, 2013 #
stretch 1 [0]
Nordic track 20:00
Sunday Jan 13, 2013 #
10 AM
orienteer 1:45:00 8.77 km (11:59 / km) +293m 10:16 / km
ahr:145 max:175
stretch 1 [0]
Checking A meet controls at SMP. It was really cold (15) so the ground was frozen, which made it tough to go up hills or run on trails. But the sun was shining, the woods were pleasant and the tapes were hung in the right place, so I had fun.
Saturday Jan 12, 2013 #
11 AM
stretch 1 [0]
orienteer 58:31 4.41 km (13:16 / km) +143m 11:25 / km
ahr:137 max:181
I read about a "relocation" exercise, where the course was blacked out except right around the control circle. I asked Mike to modify the Intermediate course from the New Year's event for me. I'm not sure it worked to make me have to relocate once I was back "on" the map, but it did help me pay more attention to other details (especially contours) as I ran along the trails in the blacked out sections. So, it wasn't what I expected, but it was a good training exercise.
On big mistake at 11 when my mind wandered, and I had no idea where I was. Surprised that my mind did not wander more often. I felt out of it today, sleepy with no energy. I just couldn't push it.
route
On big mistake at 11 when my mind wandered, and I had no idea where I was. Surprised that my mind did not wander more often. I felt out of it today, sleepy with no energy. I just couldn't push it.
route
Friday Jan 11, 2013 #
stretch 1 [0]
erg 20:00 [2]
Nordic track 20:00 [2]
Thursday Jan 10, 2013 #
stretch 1 [0]
Wednesday Jan 9, 2013 #
stretch 1 [0]
erg 20:00 [2]
Nordic track 20:00 [2]
Monday Jan 7, 2013 #
stretch 1 [0]
5 PM
run/walk 40:00 4.56 km (8:47 / km) +52m 8:18 / km
ahr:143 max:200
Warm evening, nice time to jog around west campus. Except I felt blah. Didn't sleep well at all last night, and it was a struggle to move tonight. Ah well.
Sunday Jan 6, 2013 #
12 PM
orienteer race (score O) 58:08 6.04 km (9:37 / km) +57m 9:11 / km
ahr:159 max:189
stretch 1 [0]
PTOC score O event at Kill Creek. My goal today was to keep moving the whole time. No stopping to read the map, no stopping to figure out a route choice. I wanted to move smoothly in and out of each control. I did a pretty good job; I only recall stopping three times, for a few seconds each time. I did walk a lot, which helped with the map reading on the run. But I think it was a good practice session. And someday my middle and long races' heart rate graphs will be nice and steady, like this one.
route
route
Saturday Jan 5, 2013 #
stretch 1 [0]
Friday Jan 4, 2013 #
stretch 1 [0]
erg 15:00 [2]
Wednesday Jan 2, 2013 #
stretch 1 [0]
Tuesday Jan 1, 2013 #
Note
2013 Goals
This year will be an Improvement year. Improve fitness. Improve orienteering. No big performance goals, since I'm now in the incredibly competitive F50 group. I look forward to the challenge, but have no expectations.
Goal 1: Time lost is <10% in 80% of my races
Goal 2: Consistency is <20 in all races
Goal 3: Consistency is <17 in 80% of my races
Goal 4: More overall training hours, and more O hours, than in 2012.
Goal 5: OUSA ranking of 65
Race of the Year: none
This year will be an Improvement year. Improve fitness. Improve orienteering. No big performance goals, since I'm now in the incredibly competitive F50 group. I look forward to the challenge, but have no expectations.
Goal 1: Time lost is <10% in 80% of my races
Goal 2: Consistency is <20 in all races
Goal 3: Consistency is <17 in 80% of my races
Goal 4: More overall training hours, and more O hours, than in 2012.
Goal 5: OUSA ranking of 65
Race of the Year: none
12 PM
stretch 1 [0]
orienteer race 1:11:21 5.0 km (14:16 / km) +209m 11:48 / km
ahr:161 max:216
orienteer (marker pickup) 25:00 2.48 km (10:06 / km) +41m 9:19 / km
ahr:131 max:168
OK's annual New Year's event. This used to be just a training run, but last year we turned it into a regular meet. We weren't sure how many folks would come out, with 20 degree temps and few inches of fresh snow, but we had a great turnout! The woods were really beautiful, with the fresh snow still sticking to the trees.
I worked registration, and then went out on my course. Goal was to treat it like a competition, and to have a clean run. I did really well. No major gaffes, just a few route choice decisions, and one total goofball moment when I didn't see the marker at the one and only obvious large boulder, and kept running up the trail. I was really pleased with my navigation today, and my pace. Finished well enough to take second place, for a rare win over Paul and Dick.
Gene set a tough, physical course, but I really liked that he used subtle control locations. Nice job, Gene! Thanks to Paul, Fletcher, Mike and Dick for help with the event.
Followed by a few minutes of marker pickup. Great way to start the New Year!
route
I worked registration, and then went out on my course. Goal was to treat it like a competition, and to have a clean run. I did really well. No major gaffes, just a few route choice decisions, and one total goofball moment when I didn't see the marker at the one and only obvious large boulder, and kept running up the trail. I was really pleased with my navigation today, and my pace. Finished well enough to take second place, for a rare win over Paul and Dick.
Gene set a tough, physical course, but I really liked that he used subtle control locations. Nice job, Gene! Thanks to Paul, Fletcher, Mike and Dick for help with the event.
Followed by a few minutes of marker pickup. Great way to start the New Year!
route