Training Log Archive: maprunnerIn the 31 days ending Aug 31, 2014:
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| 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 | Su | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
Sunday Aug 31, 2014 #
10 AM
stretch 1 [0]
run/walk 1:00:00 6.02 km (9:58 / km) +84m 9:19 / km
ahr:139 max:156
Original plan was a two hour trail run. But when I woke up at 9:30 this morning, it was already too late for a long run. And then I kept stalling as I got ready to go. So I started even later. Thought I might do 90 minutes, but I could barely make it through 60. Legs were dead from yesterday, it was hot, I was in a sour mood, and something was off physically (I had zero appetite at dinner last night). So I managed to to jog/walk for about 50 minutes, and walked it in from there. Just a very bad day.
6 PM
erg 30:00 [1]
Started to feel better this evening so I decide to row a bit. It's my long week so every bit helps.
Saturday Aug 30, 2014 #
9 AM
stretch 1 [0]
orienteer 45:48 4.36 km (10:30 / km) +93m 9:29 / km
ahr:129 max:165
Sandy contacted me earlier in the week and asked if I wanted to do some O training this weekend. I offered to set/find a course. At first I thought of corridor or memory or some other things I do by myself. But then I thought we should do something that is better with two (or more). I checked out o-training.net and liked the suggestion to do a mass start at each control. Mike joined us, but we made him wait 10 seconds (as a handicap) at each control.
This was good for me. Made me try to focus on my own race, and not care too much about what others were doing. It was also hard physically, because we ran hard to each control. (Then stopped and rested before heading off again). This was fun and I'm glad we did it.
Couldn't get to 7 because it's now gone, and part of a construction zone. The track to 12 got a bit wonky as I went under the building. route
This was good for me. Made me try to focus on my own race, and not care too much about what others were doing. It was also hard physically, because we ran hard to each control. (Then stopped and rested before heading off again). This was fun and I'm glad we did it.
Couldn't get to 7 because it's now gone, and part of a construction zone. The track to 12 got a bit wonky as I went under the building. route
Friday Aug 29, 2014 #
erg 30:00 [1]
Thursday Aug 28, 2014 #
stretch 1 [0]
Nordic track 30:00 [1]
Another hot day. Another evening in the basement. Ho hum.
Wednesday Aug 27, 2014 #
stretch 1 [0]
weights 30:00 [3]
Tuesday Aug 26, 2014 #
9 AM
run/walk 1:00:00 [1] 6.75 km (8:53 / km) +70m 8:27 / km
ahr:65 max:123
stretch 1 [0]
I took an extra vacation day. Had to get up early-ish to run before it got too hot. It was still really humid and the Clinton trails were full of spider webs. I felt sluggish and slow and I did not enjoy this at all. Sometimes one just has to slog through and get it done.
Monday Aug 25, 2014 #
stretch 1 [0]
sprint drills (ladders) 30:00
Wanted to do these in NY, where the temp was 60 degrees, instead of waiting until I got home to the 100 degree temps. We had a great time at JonesFest14.
Sunday Aug 24, 2014 #
Other (kayak) 1:30:00 [1]
Organized kayak trip on the Hudson river. We were supposed to go to Bannerman Castle (edited), but the winds were too high,and the water was too choppy. So we just went up and down the bank, and explored a marsh. It was fun, if a little bit boring.
Saturday Aug 23, 2014 #
Other (swimming) 30:00 [1]
Splashing around in the pool with nieces and nephews. Mike's brother, wife and two kids came and joined us for the afternoon. So we had 4 kids to keep entertained in the pool today. Fun.
Friday Aug 22, 2014 #
3 PM
orienteer 35:00 [1] 2.72 km (12:52 / km) +93m 10:59 / km
Since Mike and I were in the neighborhood, we just had to stop and orienteer at Harriman. Went out on Surebridge. I picked out two control locations on the fly. It was hard to keep track of where I was going without any circles (I drew them ion later). Took it slow and careful to the first control. Was feeling more confident on the way to the second control, but I got confused once I crested the hill and things didn't look as I expected. I missed the control the first time (walked right past it) but quickly relocated from the trail. route
Then we headed to Cornwall-on-Hudson, where we stayed in a great rental house, and hung out with my whole family for the weekend.
Then we headed to Cornwall-on-Hudson, where we stayed in a great rental house, and hung out with my whole family for the weekend.
Thursday Aug 21, 2014 #
stretch 1 [0]
Nordic track 20:00 [1]
erg 20:00 [1]
Wednesday Aug 20, 2014 #
12 PM
run/walk (C25K) 30:00 [1]
Boy, it was hot and muggy today. Thank god for Action Wipes, or my co-workers would not have appreciated sitting next to me all afternoon.
5 PM
stretch 1 [0]
weights 30:00 [3]
Monday Aug 18, 2014 #
6 PM
stretch 1 [0]
sprint drills (w-j-r-s) 30:00 3.16 km (9:30 / km) +2m 9:28 / km
ahr:120 max:160
Weeee! Sprinting! These were my first sprints since May. They were less than 100 meters, but that's OK for now (plus, it was really hot out there). It was just fun to be sprinting. And all I thought about was my form. Never thought about my hamstring at all.
C • Yay! 1
Sunday Aug 17, 2014 #
1 PM
stretch 1 [0]
orienteer 27:39 3.14 km (8:49 / km) +74m 7:53 / km
ahr:135 max:152
Another sprint with some artificial barriers. I drew some on a course from 2012, then Mike added a few more, so I would be surprised on the run (although I rarely remember what I've drawn when I makeup my own training). This was fun. And it feels like real orienteering because I have more challenges to deal with during the run.
Had some extra barriers of construction fences near 3 and 11. Lots of cars on campus as the dorms opened today. Not too many pedestrians, though.
route
Had some extra barriers of construction fences near 3 and 11. Lots of cars on campus as the dorms opened today. Not too many pedestrians, though.
route
Saturday Aug 16, 2014 #
10 AM
stretch 1 [0]
run/walk 1:15:00 7.75 km (9:41 / km) +91m 9:09 / km
ahr:112 max:149
Mike and I went to Clinton this morning. Right away we ran into a group of Trail Hawks who asked us to join them. Mike said yes, I said no, mostly because I was sure I couldn't keep up. But then I did! They took lots of walking breaks, which was surprising. (Found out later that they were in the last part of a 25 mile run; so the walking breaks made sense!) It was very strange to be running with others. I couldn't keep my usual steady pace. And they talked so much (well. two of them did). I'm so used to being alone with my thoughts during trail runs. I was happy to turn around at my half-way point, and run back on my own.
Friday Aug 15, 2014 #
5 PM
stretch 1 [0]
run/walk 19:00 [1]
orienteer 21:24 [2] +17m
ahr:122 max:148
orienteering on west campus. I decided to make it a big more challenging, so I arbitrarily drew some "impassable" features on the map. I had a hard time around 6, because the grass is very high and I didn't want to go through it. Overall, this was a fun exercise. route
Thursday Aug 14, 2014 #
6 PM
stretch 1 [0]
cycle 1:00:00 [2] 17.48 km (3:26 / km) +97m 3:20 / km
Went 400 meters further tonight. Lots of folks on the bike path. Had to educate one woman that her dogs were supposed to be on a leash.
Wednesday Aug 13, 2014 #
stretch 1 [0]
weights 30:00 [3]
cycle (recumbant) 30:00 [1]
Monday Aug 11, 2014 #
11 AM
stretch 1 [0]
run/walk (C25K) 30:00 [1]
Sunday Aug 10, 2014 #
10 AM
run/walk warm up/down 20:00 [1]
11 AM
stretch 1 [0]
orienteer 1:14:48 6.6 km (11:20 / km) +109m 10:28 / km
ahr:143 max:161
US Champs, Round Mountain, RMOC
A better day. My focus was good and I was reading the map. A small bobble on 3, but overall things were going well.
Until 6. As I approached it, I thought for the first time "I'm doing better today". Ha! I chose to go up the right side of the vegetation boundary. I didn't see that the out of bounds area was bordered by a fence. It's obviously the better route choice, along the fence and up the reentrant. Instead, I went up a parallel reentrant. When I missed, I still thought I was to the left of the control, so I went to the right. I found another marker and looked at it, but the location and number did not click. Only when I downloaded my track (tonight, two days later) did I realize that I had gone back to 3. I'm pretty embarrassed to see this now and realize that I was clueless at the time. The only salvation was that after a moment I did settle down, looked at the map, and figured out I had to go back.
9 to 10: I was surprised that I had drifted so far off the line, but I know now that the north lines were off. I figured out that I was off when I crossed the bare rock, and I ran to a marker I saw in the distance. Not mine, silly! On to the correct control.
From then on, the course was flat, easy and retraced our steps from yesterday. So I felt compelled to jog the whole way. Was very tired at the end,but glad that I had improved over yesterday.
Drove 2 hours to DEN, took 2 hours to return rental car, check luggage, go through security and grab a sandwich. Flight was delayed an hour. One hour flight, 30 minute wait for luggage, 1 hour drive home. Total travel time: 9 hours. Google maps estimates that we could have driven the same distance in 10 hours :)
Thanks to RMOC for great event. The woods were very pleasant (could have skipped the altitude though :) the event center was great, and all the logistics went well.
route
A better day. My focus was good and I was reading the map. A small bobble on 3, but overall things were going well.
Until 6. As I approached it, I thought for the first time "I'm doing better today". Ha! I chose to go up the right side of the vegetation boundary. I didn't see that the out of bounds area was bordered by a fence. It's obviously the better route choice, along the fence and up the reentrant. Instead, I went up a parallel reentrant. When I missed, I still thought I was to the left of the control, so I went to the right. I found another marker and looked at it, but the location and number did not click. Only when I downloaded my track (tonight, two days later) did I realize that I had gone back to 3. I'm pretty embarrassed to see this now and realize that I was clueless at the time. The only salvation was that after a moment I did settle down, looked at the map, and figured out I had to go back.
9 to 10: I was surprised that I had drifted so far off the line, but I know now that the north lines were off. I figured out that I was off when I crossed the bare rock, and I ran to a marker I saw in the distance. Not mine, silly! On to the correct control.
From then on, the course was flat, easy and retraced our steps from yesterday. So I felt compelled to jog the whole way. Was very tired at the end,but glad that I had improved over yesterday.
Drove 2 hours to DEN, took 2 hours to return rental car, check luggage, go through security and grab a sandwich. Flight was delayed an hour. One hour flight, 30 minute wait for luggage, 1 hour drive home. Total travel time: 9 hours. Google maps estimates that we could have driven the same distance in 10 hours :)
Thanks to RMOC for great event. The woods were very pleasant (could have skipped the altitude though :) the event center was great, and all the logistics went well.
route
Saturday Aug 9, 2014 #
11 AM
stretch 1 [0]
orienteer 1:47:33 7.4 km (14:32 / km) +189m 12:53 / km
ahr:147 max:171
US Champs, Badger Gulch, RMOC
Wow, this was bad. My head was not in the game at all. I kept trying to focus, but it was hard. I think my biggest problem was not having a good idea of what I would see in the circle, especially on 2 and 7. On 2, I now know that the north lines were a bit off, but I was also having problems reading the vegetation, and telling the difference between boulders and knolls. I walked right past the pit the first time without seeing it, duh!
On 7, when I got into the circle, I went to another large boulder and no marker. And then I looked around and nothing made sense, so I wandered a bit and then went down to the trails to relocate. Back up and missed again. Just couldn't seem to understand that the boulder I wanted was right next to the base of the hill.
9 was another mess. I was just tired and stopped paying attention. Thank goodness the rest of the course was flat and easy. I was really tired after this race. It was the longest effort I had done in months.
It was a fun evening, with dinner at the event center and good conversations all around. Also nice to see Peter recognized for his Oringen win.
route
Wow, this was bad. My head was not in the game at all. I kept trying to focus, but it was hard. I think my biggest problem was not having a good idea of what I would see in the circle, especially on 2 and 7. On 2, I now know that the north lines were a bit off, but I was also having problems reading the vegetation, and telling the difference between boulders and knolls. I walked right past the pit the first time without seeing it, duh!
On 7, when I got into the circle, I went to another large boulder and no marker. And then I looked around and nothing made sense, so I wandered a bit and then went down to the trails to relocate. Back up and missed again. Just couldn't seem to understand that the boulder I wanted was right next to the base of the hill.
9 was another mess. I was just tired and stopped paying attention. Thank goodness the rest of the course was flat and easy. I was really tired after this race. It was the longest effort I had done in months.
It was a fun evening, with dinner at the event center and good conversations all around. Also nice to see Peter recognized for his Oringen win.
route
Friday Aug 8, 2014 #
8 AM
stretch 1 [0]
erg 20:00 [2]
A little bit of exercise before starting our travel day. See y'all soon!
Thursday Aug 7, 2014 #
12 PM
walk (C25K) 30:00 [1]
Wednesday Aug 6, 2014 #
stretch 1 [0]
weights 30:00 [2]
He took it easy on me tonight, in preparation for this weekend. Can hardly believe that this will be my 25th consecutive US (classic) champs! Looking forward to seeing everyone.
Tuesday Aug 5, 2014 #
5 PM
stretch 1 [0]
run/walk 50:00 5.38 km (9:17 / km) +51m 8:52 / km
ahr:120 max:155
Mike and I went for a slow outing on the Clinton trails. I figured running in the heat would feel equivalent to running at altitude this weekend. This was a good reminder of what it will feel like,
OK, I need help with my HR monitor again. I put on some gel (buh-bump) and strapped it on my chest. I never touched it after that. Once again, it recorded low until I started sweating. For awhile, it was working fine. Then, after the turn around, it started that long slow decline. Picked up to normal once again near the end. My pace was going up and down during this time But even when I was jogging at a steady pace, the HR was wonky. And I repeat: I never touched my strap during the whole run. It was 95 degrees, so I sweating a lot. Any ideas?
OK, I need help with my HR monitor again. I put on some gel (buh-bump) and strapped it on my chest. I never touched it after that. Once again, it recorded low until I started sweating. For awhile, it was working fine. Then, after the turn around, it started that long slow decline. Picked up to normal once again near the end. My pace was going up and down during this time But even when I was jogging at a steady pace, the HR was wonky. And I repeat: I never touched my strap during the whole run. It was 95 degrees, so I sweating a lot. Any ideas?
C • HRM 4
Monday Aug 4, 2014 #
erg 25:00 [1]
Nordic track 25:00 [1]
sprint drills 10:00 [1]
stretch 1 [0]
Sunday Aug 3, 2014 #
1 PM
Other (zip line) 15:00 [1]
Had a Groupon for Adventure Zip KC that was about to expire. Sandy B joined me (my adventure buddy!) for good times in Bonner Springs. This was lots of fun, I recommend that anyone who hikes near a zip line should try it :)
We went on three lines, which were spread out in the woods. We had to walk along the trails from one to the other, and then we zipped across the reentrants. It was hot, and we had to wait our turn (10 eleven-year old boys were there as part of a birthday party). But the zipping was fun. Next time, I'll try the bigger lines (which go from tower to tower).
We went on three lines, which were spread out in the woods. We had to walk along the trails from one to the other, and then we zipped across the reentrants. It was hot, and we had to wait our turn (10 eleven-year old boys were there as part of a birthday party). But the zipping was fun. Next time, I'll try the bigger lines (which go from tower to tower).
Saturday Aug 2, 2014 #
9 AM
stretch 1 [0]
cycle 1:00:00 [1] 17.0 km (3:32 / km) +86m 3:27 / km
Yeah for full tires and no wind! In my continuing quest to expand my 60 minute ride, I made it further on the way out today. New PR of 17.0 Km.
Only hazards today were kids: on bikes and on foot. Pretty hard to predict what a toddler will do.
I've decided this is my PG weekend. Today I saw two bald eagles soaring over the Overlook. Add tomorrow: well, you'll just have to wait and see what I'm doing.
Only hazards today were kids: on bikes and on foot. Pretty hard to predict what a toddler will do.
I've decided this is my PG weekend. Today I saw two bald eagles soaring over the Overlook. Add tomorrow: well, you'll just have to wait and see what I'm doing.
Friday Aug 1, 2014 #
12 PM
walk 30:00 [1]
stretch 1 [0]
Started another C25K group at work. .This is time we're starting really easy for folks just getting started, so we're walking for a few weeks to start. Beautiful day, so nice to ge t outside during the work day.