Training Log Archive: SpikeIn the 31 days ending Jan 31, 2006:
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| 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 | Mo | Tu | |||||||||||||||||||||||||||||||||||||||||
Tuesday Jan 31, 2006 #
running 1:00:00 [2]
ahr:132
Jogging around in the dark (and a bit before dark) at SMP. I spent some time testing my new Mats Troeng-style kartpekaren.
orienteering 30:00 [4] ***
ahr:163 11c
I re-ran last week's night O' course at SMP. I was a bit annoyed with how poorly I orienteered last week, so I wanted to re-run the course and doing it right. I ran it in just under 33 (compared to 40 last week). Other than a momentary bobble when I got hung up in some thick stuff, I orienteered pretty well.
The local trail runners were out on the trail with their headlamps. I came across them a few times and the string of lights in the distance gave a slight Tio Mila feel to the run.
Another bizarre warm day (60).
I used my kartpekaren. It worked ok.
The local trail runners were out on the trail with their headlamps. I came across them a few times and the string of lights in the distance gave a slight Tio Mila feel to the run.
Another bizarre warm day (60).
I used my kartpekaren. It worked ok.
Note
30 minutes of map study -- mostly looking at an old O Sport with maps from Norway and Switzerland, but also 10 minutes looking at FDR park in GA.
Monday Jan 30, 2006 #
cycling 1:00:00 [1]
Some easy time on the trainer, including watching the first half of the KU-Texas Tech game. The Jayhawks are up at halftime and looking good. Too early for the Rock Chalk Chant...but, with a good second half, look for the chant to pick up with about 1:30 to go.
Note
Half hour of map study at lunch. I was looking at maps from Denmark and Norway in an old O' Sport.
Sunday Jan 29, 2006 #
running 2:40:00 [2]
Long run at Clinton SP. I printed out the map at 1:7500 and carried a pen so I could sketch in some of the new trails.
Saturday Jan 28, 2006 #
running 1:10:00 [2]
ahr:125
Easy jog on trails and in the woods at Wyandotte. Lots of rain, but not so cold (maybe 45). I took it easy and didn't feel especially good in the beginning or when I went up hills. Fun.
orienteering 1:12:00 [4] *** 8.55 km (8:25 / km)
ahr:161 14c
PTOC meet at Wyandotte (courses by Dan W.). I changed into dry clothes after my first jog, then went out on the course. The rain eased off as soon as I began.
The course was odd, but mostly fun, I guess.
My legs felt better than I'd expected (given how they felt in the pre-O' run). I feel a lack of hill training, though.
I lost a little time at one control where I'd mis-marked the map. Dumb.
Got home in time to watch the last few minutes of the Jayhawks' win over ISU. Then Gene, Mary and I ate some quesadillas.
The course was odd, but mostly fun, I guess.
My legs felt better than I'd expected (given how they felt in the pre-O' run). I feel a lack of hill training, though.
I lost a little time at one control where I'd mis-marked the map. Dumb.
Got home in time to watch the last few minutes of the Jayhawks' win over ISU. Then Gene, Mary and I ate some quesadillas.
Note
I should probably start noting the armchair orienteering I'm doing. All week I've followed the same routine -- 20+ minutes of concentrated map study at lunch.
The map study involved looking at maps from old O' Sport and O' Today magazines, looking at some maps I've run on in the last couple of years, and a little bit of course setting for Thursday's night O.
I don't count the short looks at maps I find on the web or the short looks of maps sitting around the house.
I'll try to do a better job of noting my armchair O' in the next week.
The map study involved looking at maps from old O' Sport and O' Today magazines, looking at some maps I've run on in the last couple of years, and a little bit of course setting for Thursday's night O.
I don't count the short looks at maps I find on the web or the short looks of maps sitting around the house.
I'll try to do a better job of noting my armchair O' in the next week.
Friday Jan 27, 2006 #
cycling 30:00 [1]
I guess this is the end of a few (5) very easy days.
Thursday Jan 26, 2006 #
orienteering 40:00 [2] ***
11c
A short night O' course at SMP -- lots of fun. Strange weather -- temp around 60. 60 in January! That can't be good.
I ran without the Active Ankle. It felt pretty good. I'd say that more than half of the time the ankle felt normal and I was rarely thinking about it or being careful.
We had a decent turnout: Mary, Gene, Dick and Nancy.
I ran without the Active Ankle. It felt pretty good. I'd say that more than half of the time the ankle felt normal and I was rarely thinking about it or being careful.
We had a decent turnout: Mary, Gene, Dick and Nancy.
Wednesday Jan 25, 2006 #
cycling 30:00 [1]
Another very easy day. After eating some fish tacos, I rode the trainer while watching the Jayhawks on TV. They started the second half with a 16-0 run...very nice.
Tuesday Jan 24, 2006 #
running 50:00 [2] **
Jogging at PNS. I carried a map -- GPS tracks from a trail run at PNS last week displayed on top of the USGS topo -- and kept contact the whole way. I started just as it got too dark to read the map without my headlamp, though I could see the terrain pretty well. By the finish, it was dark.
It could probably consider this O' training (but I won't because it was so unstructured). It felt like some real map reading practice.
It could probably consider this O' training (but I won't because it was so unstructured). It felt like some real map reading practice.
Monday Jan 23, 2006 #
cycling 30:00 [1]
Some easy riding on the trainer. You might think that today's workout was a total waste of time and that a complete rest day would make more sense. But, then you just wouldn't understand.
Sunday Jan 22, 2006 #
running 1:15:00 [2]
Easy running at Clinton SP. I ran on a mix of trails/open areas/forest. Another test of running without the Active Ankle. It seemed ok and felt better than yesterday (probably because of a longer warm up before taking any rough terrain and generally easier terrain).
Really nice day in the traditional sort of way (i.e. warm, little wind, sunny). I saw several eagles. It turns out it was "eagle day" at Clinton.
Really nice day in the traditional sort of way (i.e. warm, little wind, sunny). I saw several eagles. It turns out it was "eagle day" at Clinton.
orienteering 1:15:00 [2] ***
11c
3 short courses at Clinton SP. I kept the pace very easy.
Saturday Jan 21, 2006 #
running 1:30:00 [2]
Easy, but a bit hilly, run at Wyandotte. I carried the O' map and read it quite carefully a few times (probably a total of 20 minutes or so).
I wasn't chomping at the bit to run, but after a couple of minutes I felt really good.
I discovered a new set of trails at the far NW corner of the map (which is also the hilliest part of the park). I think the psycho-wyco trail runners must have built the trails. I wonder if they've built other new trails. The new trail in the NW corner will make the park even better for running. I was pretty psyched to find it.
The real purpose for today's run was to spend some time on uneven surfaces wearing O' shoes and without the Active Ankle. I ended up spending all but about 5 minutes on trails rather than in the woods. My ankle felt stiff and a bit weak, some discomfort, too. But, the ankle didn't feel unstable at all. Very good news.
I wasn't chomping at the bit to run, but after a couple of minutes I felt really good.
I discovered a new set of trails at the far NW corner of the map (which is also the hilliest part of the park). I think the psycho-wyco trail runners must have built the trails. I wonder if they've built other new trails. The new trail in the NW corner will make the park even better for running. I was pretty psyched to find it.
The real purpose for today's run was to spend some time on uneven surfaces wearing O' shoes and without the Active Ankle. I ended up spending all but about 5 minutes on trails rather than in the woods. My ankle felt stiff and a bit weak, some discomfort, too. But, the ankle didn't feel unstable at all. Very good news.
cycling 1:30:00 [1]
2 x 45 minutes on the trainer while watching the Jayhawks play Nebraska. It wasn't an exciting game to watch, but it was nice to see Kansas win easily (something like 96-54 was the final score). The last 20 minutes (of the riding, not the game) felt like a chore.
Friday Jan 20, 2006 #
cycling 25:00 [1]
I was going to rest completely today. But, then I saw "Last 7 days (08:35:00)" and decided I should do 25 minutes so that it'd read an even nine hours.
That's not a very good reason to train, but what the heck.
That's not a very good reason to train, but what the heck.
Thursday Jan 19, 2006 #
running 1:20:00 [2]
Nice and easy on the trails at PNS. I thought about doing some night O' at SMP or Wyandotte, but decided my mind wasn't up to it.
running 10:00 [3]
On PNS trails (the flat parts), 4 x 3 minutes then 1 min walking. I kept a just-a-tick-below an honest effort (hr at about 158).
Wednesday Jan 18, 2006 #
cycling 1:20:00 [1]
On the trainer, 2 x 40 minutes (with a break to eat dinner).
Tuesday Jan 17, 2006 #
running 1:15:00 [2]
Easy jogging at PNS. I was able to run for the first ten minutes without turning on my headlamp.
I was surprised at how good my legs felt. Given how I felt on Sunday, I was certain I'd need two days off.
I was surprised at how good my legs felt. Given how I felt on Sunday, I was certain I'd need two days off.
Monday Jan 16, 2006 #
cycling 30:00 [1]
I seem to have recovered from the weekend much better than I'd expected. I spent a half an hour on the trainer watching Kansas lose a heartbreaker to Mizzou.
Sunday Jan 15, 2006 #
running 10:00 [2]
Warming up.
orienteering race 1:25:00 [4] ***
ahr:164 15c
Nearly a very nice run...but you've got to count all of the legs and if you do that, it was not a nice run. One big boom. Another interesting day of orienteering and only one stop to pull cactus spines out of my foot.
Running felt much better than I'd expected.
Running felt much better than I'd expected.
orienteering 30:00 [3] ***
5c
"Maze O'" in at A-B. Feet, knee, ankle, hand all hurt but orienteering in the terrain was something you couldn't miss. Really interesting and fun.
At one point I stood in awe, watching Clem come down a hill I'd decided I couldn't get up. After seeing Clem come down it, I decided I could probably make it up. I did, but it wasn't easy.
At one point I stood in awe, watching Clem come down a hill I'd decided I couldn't get up. After seeing Clem come down it, I decided I could probably make it up. I did, but it wasn't easy.
Saturday Jan 14, 2006 #
running 10:00 [2]
Jogging around to warm up.
orienteering 1:20:00 [4] ***
ahr:168 14c
M21 at Anza Borrego.
orienteering race 25:00 [4] ***
12c
Sprint at A-B. Not a very good run. Even where I didn't lose time I wasn't orienteering or running well. Learned some lessons. Fun, though.
Thursday Jan 12, 2006 #
running 10:00 [2]
Warm up jog while I waited for everyone to arrive (I was a few minutes early).
orienteering 45:00 [2] ***
5c
Mary designed a course that Gene, Nadim and I ran. We went as a group with one leading and running on map memory. The others would follow. We took turns leading. It was a nice training.
Wednesday Jan 11, 2006 #
cycling 1:30:00 [1]
I watched the KU-Colorado game while riding the trainer. Good game and watching b-ball makes the time pass quickly.
Tuesday Jan 10, 2006 #
running 1:20:00 [2]
I put on my headlamp and jogged around on the trails at PNS. We got a bit of snow today which made for a nice run.
I took it slow and easy.
I took it slow and easy.
Monday Jan 9, 2006 #
cycling 40:00 [1]
Some cycling on the trainer while watching an old cycling video.
Sunday Jan 8, 2006 #
orienteering 1:35:00 [3] ***
37c
O' session at the area next to the North American O' Champs terrain. Interesting, and difficult, orienteering.
I spent the first hour or so running around and orienteering poorly. I wasn't concentrating. I got mad at myself for that. I concentrated well for the last bit.
Fun.
I spent the first hour or so running around and orienteering poorly. I wasn't concentrating. I got mad at myself for that. I concentrated well for the last bit.
Fun.
running 10:00 [2]
In case you've been wondering -- What will Michael do for his second training? -- I've got an answer. I'll shuffle around the neighborhood for 10 minutes.
Actually, I ran 10:03.4. But, I'll round it to 10 minutes.
It felt pretty good to jog a bit.
Actually, I ran 10:03.4. But, I'll round it to 10 minutes.
It felt pretty good to jog a bit.
Saturday Jan 7, 2006 #
running 10:00 [2]
Warming up before the THOMASS race.
orienteering 1:00:00 [4] ***
11c
THOMASS race at Ancaster. Mass start race with a handicap system based on age and gender.
Fun, but a bit scary with all the ice on the trails and hillsides. I took a strange slide and hurt my arm a bit.
Fun, but a bit scary with all the ice on the trails and hillsides. I took a strange slide and hurt my arm a bit.
orienteering 50:00 [2] ***
4c
Route choice training at Ancaster. Peter and I took different routes.
I had more trouble with the ice than I had in the morning. More snow made it slicker. I ran in mixed shoes -- O' shoes on left foot, VJ Sarvas on right foot (which kept me from getting a blister from the AA).
I was tired at the end. The climb from the last control back to the car felt like Mt. Everest.
I had more trouble with the ice than I had in the morning. More snow made it slicker. I ran in mixed shoes -- O' shoes on left foot, VJ Sarvas on right foot (which kept me from getting a blister from the AA).
I was tired at the end. The climb from the last control back to the car felt like Mt. Everest.
Friday Jan 6, 2006 #
orienteering 15:00 [1]
Jogging around on the model map at Rattlesnake Point. This was, I realized, my first time orienteering with a map drawn to the sprint standard.
orienteering 20:00 [4] ***
16c
Sprint race at Rattlesnake Point. A so-so race. I worked hard and didn't make any big booms. But, I wasn't moving really well and had "dalig flyt." I had a good race against Peter.
orienteering 50:00 [4] ***
13c
Relay training at Bronte. Another fun session; another chance to run a bit harder than you'd run on your own.
The area looked easier than it was because the open areas could involve some difficult running -- lumpy ground, ice that you'd break through, etc.
The area looked easier than it was because the open areas could involve some difficult running -- lumpy ground, ice that you'd break through, etc.
Thursday Jan 5, 2006 #
orienteering 45:00 [4] ***
21c
Night O' mass start at Westdale Village. The O' was easy with lots of the controls in street/park O' settings. Lots of fun.
A little pack disappeared after about 1 km. I couldn't keep up with them. Then I met a couple of lose dogs out for a walk and came to a standstill while I dealt with that. Most of the rest of the time I was on my own (shadowed/led by a lamp-less Hammer for a couple of legs).
Really fun.
A little pack disappeared after about 1 km. I couldn't keep up with them. Then I met a couple of lose dogs out for a walk and came to a standstill while I dealt with that. Most of the rest of the time I was on my own (shadowed/led by a lamp-less Hammer for a couple of legs).
Really fun.
Tuesday Jan 3, 2006 #
running 20:00 [2]
Short jogs around the neighborhood. I tested two pairs of old O' shoes to try to find a pair that wouldn't give me a heel blister if I wear the active ankle. I know that the pair that is in best condition give me a blister (even with a good bit of work to try to make them fit better). I figure I need something better for the training camp. So, I tried two older pairs. I think I'll go with the "Lop" shoes. They don't feel perfect, but they might work better and I don't think they'll be any worse. I'll also bring the VJ Sarvas (which are fine with the active ankle).
Monday Jan 2, 2006 #
orienteering 1:15:00 [2] ***
53c
I jogged through a control picking course at Landahl. I have a memory of Landahl having nice forest. I don't know where that memory came from. The forest is thick and, in places, thorny. Fortunately, the park is full of mountain bike trails so you get some breaks from the junk. When you race a course at Landahl you can often avoid much time in the forest.
running 45:00 [2]
Easy jogging after the O' training. I stopped at the car and ate a couple of Clif Bloks, which made me feel a lot better.
Sunday Jan 1, 2006 #
running 15:00 [2]
Easy jogging to warm up. It was easy to warm up with the temps today -- must have been 60 at the start.
orienteering race 40:00 [4] ***
4c
Clinton Cross Country race. Even though this wasn't orienteering, I'm logging it as O' becasue I carried the map and read it quite a bit. It was something like a line O'. The race was fun and fairly tough. I won M40.
cycling 30:00 [1]
On the trainer when I got home. I watched some football - Philadelphia v Washington. Here in the Joneski household we want both of those teams to lose.