Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: maprunner

In the 31 days ending May 31, 2015:

activity	#	time	miles		km		+m	load
run/walk	6	4:04:00	10.87		17.49		181	296.8
sprint drills	9	3:40:00	7.35		11.84		11	247.3
cycle	4	2:29:00	13.3		21.4		83	149.0
orienteer	5	2:27:56	10.47	(14:08)	16.84	(8:47)	128	271.7
yoga	3	1:30:00						90.0
Nordic track	5	1:30:00						110.0
weights	5	1:25:00						205.0
erg	3	58:00						78.0
run	1	28:40	3.11	(9:14)	5.0	(5:44)	35	114.7
stretch	7	7
Total	23	18:32:43	45.09		72.57		438	1562.4
[1-5]	23	18:32:36

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Friday May 29, 2015 #

9 AM

stretch 1 [0]

run/walk warm up/down 10:00 [1]

orienteer 11:03 1.38 km (8:00 / km) +2m 7:56 / km
ahr:139 max:148

run/walk 12:00 [1]

walking from end of sprint part 1 up the hill to start the woods sprint

orienteer 20:37 1.93 km (10:41 / km) +70m 9:02 / km
ahr:131 max:167

run/walk 12:00 [1]

walking back down to run the sprint part 2

orienteer 9:52 1.35 km (7:20 / km) +14m 6:58 / km
ahr:129 max:142

Thursday May 28, 2015 #

6 AM

run/walk 55:00 5.18 km (10:37 / km) +142m 9:20 / km
ahr:106 max:141

Up the hill to the lookout. The Hudson River was covered in fog, so the view was not so great :)

C • early 2

2 PM

sprint drills (stretch) 10:00 [1]

weights 10:00 [1]

Wednesday May 27, 2015 #

1 PM

stretch 1 [0]

sprint drills (1 mi) 40:00 3.37 km (11:52 / km) +1m 11:51 / km
ahr:113 max:153

Sprint drills in the afternoon at the park. Minus the 10 minutes I was on the phone with my brother. Poor guy, beside dealing with our parents, his father-in-law is the terminal stage of ALS. I did some skill drills and practiced a few starts (I have an app that does random "ready, set, gun")

Today there was one surprise: my legs felt springy and fast. At least for a bit. I tried to do two reps of "run one minute as fast as you can". Made it the full 60 seconds for rep one but only 50 seconds on rep two. Although it was nice to hear an unsolicited "that's the way to do it!" from a bystander as I ran past him on rep two.

Mom and dad seem to be on an every-other-day schedule. One day is fine; the next erupts in some sort of drama or other. Very tiring. At least all the worry and stress, combined with no time to eat, means I'm losing a bit of weight this week. The other nice thing is that mom and dad do seem to really appreciate how I'm trying to help them, and it's nice to hear them ramble on about family history. I even hear a new story once in a while, in the middle of all the repeats.

Tuesday May 26, 2015 #

1 PM

orienteer 43:14 4.87 km (8:53 / km) +2m 8:52 / km
ahr:111 max:151

sprint drills (stretch) 10:00 [1]

weights 5:00 [1]

Really hot and humid. I got tired and over heated near the end, so I just walked it in. Plus my mind was not really into O today.

Sunday May 24, 2015 #

9 AM

stretch 1 [0]

run/walk 50:00 6.02 km (8:19 / km) +2m 8:18 / km
ahr:126 max:150

weights 10:00 [1]

Saturday May 23, 2015 #

2 PM

sprint drills (stretch) 15:00 [1]

sprint drills (w-j-r-s) 45:00 4.03 km (11:11 / km) +10m 11:03 / km
ahr:128 max:175

Cool day, with perfectly clear skies. Went to Rockland Lake again and did some sprint drills. I haven't been sleeping well, and therefore my body was not ready for a lot of hard work. So I did some warm up and skill drills, then only 2 reps of walk-jog-run-sprint.

C • East 1

Friday May 22, 2015 #

6 PM

orienteer 18:51 2.68 km (7:02 / km) +1m 7:01 / km
ahr:166 max:181

run/walk warm up/down 10:00 [1]

Thursday May 21, 2015 #

yoga 30:00 [1]

followed a You Tube video. I needed something to calm me down today, so this was perfect.

Tuesday May 19, 2015 #

stretch 1 [0]

Nordic track 25:00 [1]

erg 25:00 [1]

sprint drills (stretch) 10:00 [1]

Preparing for our trip to NY. My siblings and I are taking turns staying with the parents as we figure out the next steps. Both have failing health and memories, which is certainly to be expected for 88 and 92 year olds. Just wish we could get dad to stop driving. And for them to agree with each other (mom wants to move, dad does not). Could be a draining week or so. On the other hand, it will be nice to visit with them, and get away from work. Might even be able to sneak off to Harriman once or twice. And a slim chance to visit with sibs and nieces/nephews. We shall see.

C • Parents 2

Sunday May 17, 2015 #

11 AM

stretch 1 [0]

run/walk 1:00:00 6.3 km (9:32 / km) +37m 9:16 / km
ahr:134 max:151

Went to Clinton, to check out the trail conditions after last night's heavy rains. There was standing water on the upper trail, so I decided to just run around on the mowed grass in the park. Temp was nice (20) but it was really breezy out of the south. I had fun meandering around, with no set route. But the legs felt heavy and after 40 minutes, I just started walking (with a few bursts of jogging every so often). I guess I haven't been doing enough long runs lately. I should also have started out with walking breaks.

Saturday May 16, 2015 #

1 PM

cycle 30:00 [1]

4 PM

orienteer 22:57 2.4 km (9:34 / km) +39m 8:51 / km
ahr:137 max:181

PTOC annual picnic at Kill Creek. I was not in the mood for this. I felt off all day, and I was really sleepy this afternoon. I almost forgot to bring my compass and e-stick; I definitely did not have my head in the game. Fortunately is was an easy sprint. I went out with out any warm up (not needed, it was 26 degrees), and just tried to keep moving, reading on the run. I only had to walk a few times, but I never felt comfortable. One hesitation on the last control when I turned the corner and didn't see the marker.

Then a very brief annual meeting, followed by a nice potluck dinner,

Thursday May 14, 2015 #

yoga 45:00 [1]

Wednesday May 13, 2015 #

weights 30:00 [3]

sprint drills (stretch) 10:00 [1]

Nordic track 20:00 [2]

Monday May 11, 2015 #

6 PM

stretch 1 [0]

sprint drills (ladders) 50:00 4.44 km (11:16 / km)
ahr:123 max:157

First time back at a track in almost a year. Felt good to be back, mentally, but hips got sore by the third set of ladders. Lots of work to do before my first race in a couple of weeks.

C • race in a few weeks 2

Sunday May 10, 2015 #

erg 20:00 [2]

Nordic track 20:00 [1]

Saturday May 9, 2015 #

10 AM

cycle 10:00 [1]

weights 30:00 [3]

cycle 10:00 [1]

sprint drills (Stretch) 15:00 [1]

Rode my bike to the gym to work out with my trainer.

Thursday May 7, 2015 #

5 PM

cycle 15:00 [1]

sprint drills (stretch) 15:00 [1]

Managed to squeeze in a little bit of exercise in the hotel gym in St Louis. Why do they make conference schedules so full?

Official results from the 5K: http://www.kccorporatechallenge.com/results/2015
Click on 5K individual results to download; I ran W50.

C • Congrats - Corp Challenge 5K 1

Sunday May 3, 2015 #

2 PM

cycle 39:00 [1] 10.24 km (3:48 / km) +45m 3:44 / km

orienteer 21:22 [1] 2.23 km (9:34 / km)

cycle 45:00 [1] 11.16 km (4:02 / km) +38m 3:58 / km

Rode my bike to the Arboretum, and did a short course. To make it a bit harder, I gave myself the restriction that I could not go on, or next to, the man-made trails. I could cross them, but I had to minimize the area I crossed. It was particularly tough choosing a route from 8 to 9.

Then did some more bike riding to get in a long day. I have a crazy week, and it will be hard to squeeze in some exercise, so I tried to do a lot today. Although it was all at an easy pace, because my legs are still tired.

Saturday May 2, 2015 #

7 AM

run/walk warm up/down 35:00 [1]

run race 28:40 [4] 5.0 km (5:44 / km) +35m 5:32 / km
ahr:87 max:126

Unofficial time 28:40
Thank you all for your support
More details later, I need a nap

Ok, here's a report:
The worst part of the day was waking up at 5:00AM
The second worst part of the day was clipping a deer on the highway (it tried to move out of the way, but I definitely heard a thud as it passed out of my headlights. It was too dark to see what happened to it.)

Met my coworkers at 6:10 in a Home Depot parking lot to car pool (limited race parking). We had a great turn out (my Couch to 5K program is still going strong)

Warmed up for 20 minutes before the race (like peggyd, I need a long warmup). Temp was perfect, about 15, with overcast skies.

After weaving through folks at the start, I settled in behind two tall 30-somethings (Nothing runs like a Deere) and they pulled me up the hill. My goal was to stay with them, and to also stay ahead of the two tall 30-somethings from my company. I kept looking at my watch to keep track of my pace, and was happy to see that I was sub 6:00/k for a while. But I knew I couldn't push much faster than that on the uphill, and slowly dropped a bit behind the Deere women. I checked my times after each K, so I knew I was slightly ahead of my desired time.

At the turn around, the Deere women split up. One took off and I never saw her again., The other one was slightly ahead of me. I dropped further back on the last uphill, but then slowly caught back up on the remaining down hill. After 4k, I tried to really push it in, but I could only go a little bit faster. With the finish line in sight, I put in one last effort to just pass the Deere woman. Very pleased to see my finish time was 28:40. (Beat all the younger women from my company) It was nice to break 30, really nice to break 29. And set a PR.

It was tough, especially up the hills, but it wasn't as tough as last week's run. I could possibly have run a bit faster, but I might have crashed and burned if I pushed too much. My legs are really tired now (especially quads) So, I think I did it just right.

official results: http://www.kccorporatechallenge.com/results/2015

C • Woo! 9

2 PM

Nordic track 10:00 [1]

erg 13:00 [1]

Friday May 1, 2015 #

stretch 1 [0]

yoga 15:00 [1]

Nordic track 15:00 [1]

Yoga class was canceled this week, so I did a bit on my own, following a YouTube video. I really needed this tonight. I had a crappy, long day at work, which including finding out that management has reneged on what we had negotiated for my new position in the company. Really, really do not want to represent the company in the Corporate Challenge 5K tomorrow. I may be wearing their shirt, but I'm running for me!

C • Shirt 2

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