Training Log Archive: SpikeIn the 30 days ending Apr 30, 2013:
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| 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 | Mo | Tu | ||||||||||||||||||||||||||||||||||||||||
Monday Apr 29, 2013 #
Note
Resting and icing my ankle. The swelling is about the same as yesterday, but the discomfort is lower. I was walking around the office much better by the end of the day than the beginning.
Sunday Apr 28, 2013 #
7 AM
orienteering race 54:09 [4] *** 5.22 km (10:23 / km) +208m 8:39 / km
14c
WP middle day 2. I thought this was more fun than the first day...though it was a bit rougher and less pleasant. Both running and map reading were working better than the first day.
On the way to 12 I was comfortably ahead of the people I wanted to beat (Peter, Jenny and Anna) when I turned an ankle and that was pretty much the end of things. I "lost" a good 4.5 minutes over the last 10-12 minutes of the course because I was either not moving or moving slowly.
I'm guessing the ankle will be ok in a week or so, but that I'll be forced to race with an Active Ankle for the next few months. Oh well.
Oh yeah, despite being injured, I beat Anna.
5
On the way to 12 I was comfortably ahead of the people I wanted to beat (Peter, Jenny and Anna) when I turned an ankle and that was pretty much the end of things. I "lost" a good 4.5 minutes over the last 10-12 minutes of the course because I was either not moving or moving slowly.
I'm guessing the ankle will be ok in a week or so, but that I'll be forced to race with an Active Ankle for the next few months. Oh well.
Oh yeah, despite being injured, I beat Anna.
5
running 10:00 [1]
Warming up.
Saturday Apr 27, 2013 #
8 AM
orienteering race 42:25 [4] *** 4.9 km (8:39 / km) +171m 7:22 / km
16c
WP middle distance M45. I struggled with the running but felt like I was reading the map pretty well. Fun.
5
5
running 10:00 [2]
Some warm up (largely hiking up the steep hill).
12 PM
orienteering 21:54 [4] *** 3.16 km (6:55 / km) +95m 6:01 / km
14c
WP sprint. Slow running but otherwise good. Anna beat me.
It was interesting to compare splits to Jenny. She did much better than me in the forest and I was relatively closer on the urban-like areas. But it kind of looks like I was relatively better in the forest versus the field as a whole and worse in the urban-like areas. I guess that means that Jenny ran especially well in the forest.
5
It was interesting to compare splits to Jenny. She did much better than me in the forest and I was relatively closer on the urban-like areas. But it kind of looks like I was relatively better in the forest versus the field as a whole and worse in the urban-like areas. I guess that means that Jenny ran especially well in the forest.
5
running 10:00 [1]
A little bit of warming up.
Friday Apr 26, 2013 #
orienteering 30:00 [2]
Jogging around at Harriman with Jenny. We found a few locations. You could tell that one of us grew up in terrain with some rocks.
2
2
Thursday Apr 25, 2013 #
6 PM
MTB cycling 20:00 [1]
A little MTB riding...
MTB Orienteering 20:00 [1]
A little MTBO on the West Campus sprint map. One of the screws on my left shoe came out and when I twisted my foot to snap out of the pedals, the shoe didn't pop out (the cleat just twisted on the one remaining screw). I managed to avoid falling over still clipped in!
1
1
Wednesday Apr 24, 2013 #
cycling 45:00 [1]
Work commute with conditions that most would consider nice (i.e. no rain or sleet).
Mowed when I got home.
1
Considered a short run, but I'm feeling a bit worn mentally. The work week has been hectic - not in a bad way, but I come home feeling worn out.
Mowed when I got home.
1
Considered a short run, but I'm feeling a bit worn mentally. The work week has been hectic - not in a bad way, but I come home feeling worn out.
Tuesday Apr 23, 2013 #
cycling 45:00 [1]
Work commute.
To work featured 35F, strong headwind, rain and sleet.
Home was cold and dark. I was fairly late getting home since I had to present to the CC.
1
To work featured 35F, strong headwind, rain and sleet.
Home was cold and dark. I was fairly late getting home since I had to present to the CC.
1
Monday Apr 22, 2013 #
cycling 45:00 [1]
Work commute. On the way home I poked around Jayhawk Towers. I figured there might be a chance I'd find the stolen SI unit and marker. I didn't.
The plan for the evening was to mow the yard. The rain kept that from happening. Snow is forecast for tomorrow. I'm skeptical, but it would be pretty cool to have snow in late April.
1
The plan for the evening was to mow the yard. The rain kept that from happening. Snow is forecast for tomorrow. I'm skeptical, but it would be pretty cool to have snow in late April.
1
Sunday Apr 21, 2013 #
other 1:00:00 [1]
A mix of running and bikIng to put out and bring back controls. The Tour De KU seemed to go well. Mary did almost all of the work.
A SI unit near Jayhawk Towers was stolen. Bummer. I filed a report with KU PD. Not expecting to recover it but worth the slim chance. It also gives me something to talk about for the next crime victimization survey.
A SI unit near Jayhawk Towers was stolen. Bummer. I filed a report with KU PD. Not expecting to recover it but worth the slim chance. It also gives me something to talk about for the next crime victimization survey.
Saturday Apr 20, 2013 #
orienteering 45:00 [3] ***
8c
I designed a course for Mary at Rockcrusher. I wasn't planning to run it, but then changed my mind and ran it. Fun. Not much more time left to run in the woods (despite the late spring).
4-5 had a few route choice options:
https://twitter.com/okansas/status/325764819145871...
3
4-5 had a few route choice options:
https://twitter.com/okansas/status/325764819145871...
3
Friday Apr 19, 2013 #
cycling 45:00 [1]
Work commute. Legs still tired in the morning.
1
1
6 PM
MTB cycling 10:00 [1]
To/from the start triangle plus a little extra.
MTB Orienteering 20:00 [1] ***
20c
Mary designed a MTBO course on the West Campus map for me. It was fun, lots of controls and lots of direction changes.
2
2
Thursday Apr 18, 2013 #
running 40:00
After going to bed last night at 8 p.m. and sleeping soundly until the alarm went off 10.5 hours later, I felt a lot better.
4 x Ulrik's Hill with Ulrik and Jenny. Legs tired at the end.
3
4 x Ulrik's Hill with Ulrik and Jenny. Legs tired at the end.
3
Wednesday Apr 17, 2013 #
rowing 20:00 [1]
Row, row. That is all.
1
1
Tuesday Apr 16, 2013 #
cycling 45:00 [1]
Work commute. I got home late since I went to the CC meeting.
My left calf has been tight, beginning Monday night, so I wore a compression sleeve most of the day. I have no idea if that might help, but it seems like something that would make it more comfortable.
1
My left calf has been tight, beginning Monday night, so I wore a compression sleeve most of the day. I have no idea if that might help, but it seems like something that would make it more comfortable.
1
Monday Apr 15, 2013 #
cycling 45:00 [1]
Work commute.
I read more of the thread on park access for orienteering in MA and decided that I should write up my thoughts/experiences on how local government works and how to have influence. Add that to my list.
1
I read more of the thread on park access for orienteering in MA and decided that I should write up my thoughts/experiences on how local government works and how to have influence. Add that to my list.
1
Sunday Apr 14, 2013 #
running 1:30:00 [2]
Long easy run at Clinton. I started on the trails, but the trails between Lake Henry and the beach were being used for a MTB race (3 hour and 6 hour events). I headed off toward the "ski trails" and explored those and added a bit. Fun, but my legs were pretty tired.
2
2
Saturday Apr 13, 2013 #
8 PM
orienteering race 51:32 [4] *** 6.46 km (7:59 / km) +90m 7:28 / km
21c
PTOC night score event at Prairie Center. The forest was junky. The stream was high. On my way from 2-17 (the first two controls I took), I learned both of those lessons.
http://sprintseries.org/doma/show_map.php?user=spi...
Small turnout, but a really nice night to be out.
5
http://sprintseries.org/doma/show_map.php?user=spi...
Small turnout, but a really nice night to be out.
5
running 10:00 [2]
Jogging to warm up.
Friday Apr 12, 2013 #
cycling 45:00 [1]
Work commute. My legs felt a little tired in the morning and I took a route via LHS rather than over the hill. Kind of lazy.
1
1
rowing 20:00 [1]
Row, row.
Thursday Apr 11, 2013 #
running 50:00
Hill intervals 4 x 1 km on Ulrik's Hill. Tough for me but fun. We had a really good turnout of 10 runners.
Ulrik's Hill begins with a flat bit, then has a long gradual climb and ends with a flat bit. Here are a couple of the runners:
https://vine.co/v/btUZYVa01F3
https://vine.co/v/btUKHd5j2nv
If you think that second video looks like Nadim, well you're right. He was so excited to run Ulrik's Hill that he flew to Kansas City and drove to Lawrence just for the training.
2
Ulrik's Hill begins with a flat bit, then has a long gradual climb and ends with a flat bit. Here are a couple of the runners:
https://vine.co/v/btUZYVa01F3
https://vine.co/v/btUKHd5j2nv
If you think that second video looks like Nadim, well you're right. He was so excited to run Ulrik's Hill that he flew to Kansas City and drove to Lawrence just for the training.
2
Wednesday Apr 10, 2013 #
cycling 45:00 [1]
Work commute. Yesterday was warm. Today wasn't. Yesterday was dry. Today wasn't.
rowing 20:00 [1]
Row, row.
1
1
Tuesday Apr 9, 2013 #
cycling 45:00 [1]
Work commute. Warm enough in the morning that I rode without any jacket.
1
1
6 PM
cycling 15:00 [1]
On the MTB,
MTB Orienteering 30:00 [1] ***
12c
MTBO course on West Campus. I took the course I did last week and used the same control locations but went to the even controls and then the odd controls (i.e. 2-4-6-8-10-12-1-3-5-7-9-11). I took a few unusual routes. I climbed Ulrik's Hill twice.
1
1
Monday Apr 8, 2013 #
cycling 45:00 [1]
Work commute. Otherwise I'm doing nothing today. My legs got tired yesterday.
1
1
Sunday Apr 7, 2013 #
Note
Browsing the web while also watching bike racing on TV and looking at this map from a race in Sweden:
http://gustavbergman.se/doma/show_map.php?user=Gus...
I guess it looks fun.
The F21 results are worth a look (results are linked from the map above).
http://gustavbergman.se/doma/show_map.php?user=Gus...
I guess it looks fun.
The F21 results are worth a look (results are linked from the map above).
running 1:45:00 [2]
Trail run on the Perry bike trails. I carried a contour only map (with 1.25 meter contours) and planned to run the trails and read the contours. But I changed my mind and decided to run the north trails - an area not shown on the current contour map.
I think the last time I headed north was a run with Magnus, Sanna, Gene and Mark M. That was a long time ago. The trail network is longer than it was back then. Some of it would be really fun on a MTB. But some of it would be scary and rocky.
I got tired.
3
I think the last time I headed north was a run with Magnus, Sanna, Gene and Mark M. That was a long time ago. The trail network is longer than it was back then. Some of it would be really fun on a MTB. But some of it would be scary and rocky.
I got tired.
3
Note
An interesting way to get feedback after an orienteering event:
http://www.bl-orienteering.org.uk/index.php/result...
BL is Raymond's home club.
http://www.bl-orienteering.org.uk/index.php/result...
BL is Raymond's home club.
Saturday Apr 6, 2013 #
orienteering 1:00:00 [2] ***
12c
I did a kartlek course on the Rockcrusher/Rockhaven map. It was fun but it was warm. More ticks are out than I'd like.
I took a few hilly routes and imagined a voice in my head saying, "come on, it is training, run up that hill." And that actually helped.
3
In other news, I created my first tiny orienteering map using OpenOrienteering Mapper:
http://okansas.blogspot.com/2013/04/first-test-wit...
I took a few hilly routes and imagined a voice in my head saying, "come on, it is training, run up that hill." And that actually helped.
3
In other news, I created my first tiny orienteering map using OpenOrienteering Mapper:
http://okansas.blogspot.com/2013/04/first-test-wit...
Friday Apr 5, 2013 #
6 PM
cycling 5:00 [1]
To/from the start/finish.
MTB Orienteering 25:00 [1] ***
12c
A short MTBO course on the West Campus sprint map - mostly on roads, a few sidewalks and one or two places where I cut across a little grass.
My left pedal or shoe wasn't working correctly and it was very difficult to unclip. That's not fun. Fortunately the right pedal and shoe was fine and I managed to avoid tipping over with my feet stuck in the pedals. I'll have to take a look at the pedal and shoe and see if there's some explanation.
The difference between MTBO map reading and O' map reading is always noticeable when I switch to/from the MTB. It felt strange, especially for the first 10 minutes.
2
My left pedal or shoe wasn't working correctly and it was very difficult to unclip. That's not fun. Fortunately the right pedal and shoe was fine and I managed to avoid tipping over with my feet stuck in the pedals. I'll have to take a look at the pedal and shoe and see if there's some explanation.
The difference between MTBO map reading and O' map reading is always noticeable when I switch to/from the MTB. It felt strange, especially for the first 10 minutes.
2
Thursday Apr 4, 2013 #
cycling 45:00 [1]
Work commute. Pushed the pace a bit on the way home. The construction site dog on West Campus chased me a bit.
running 30:00 [2]
Short jog with Mary on the brand new West Campus sprint map that Ulrik made. Also, spent some time dealing with the construction site dog who wanted to chase me.
1
1
Wednesday Apr 3, 2013 #
cycling 45:00 [1]
Work commute.
running 15:00 [1]
I'll call this 15 minutes of jogging. I was shuffling around and making a few notes for my newest sprint map. I was out a bit over 45 minutes.
1
1
Tuesday Apr 2, 2013 #
running 50:00 [2]
Ran on the river trail with Ulrik, Mary, Jenny and Barbara Sue. Ulrik pulled away quickly and Mary ran on her own. Jenny lead us and seems to be a good bit stronger than she was a couple of months ago (and/or I'm weaker?). Fun.
We got dinner at La Tropicana afterwards.
2
We got dinner at La Tropicana afterwards.
2
Monday Apr 1, 2013 #
cycling 45:00 [1]
Work commute. Colder than it looked.
1
I also came across some interesting data that I think covers Great Falls. Maybe this is old news, but it was new to me:
http://opentopo.sdsc.edu/gridsphere/gridsphere?gs_...
1
I also came across some interesting data that I think covers Great Falls. Maybe this is old news, but it was new to me:
http://opentopo.sdsc.edu/gridsphere/gridsphere?gs_...