Saturday Aug 9 |
 | Orienteering 32:17 [3]*** 3.32 km (9:43 / km) +114m 8:18 / km | |
| ahr:161 max:180 spiked:13/15c |
| I jotted off a training course to do at Wirth. Not hard, but with lots of controls and some long legs. The course did not skirt the southern hills. My orienteering routine is a bit off. I tended to pick a route and not glance at the map much on the way. This is a dangerous way to orienteer. It is easy to be lulled into such casualness when the park is well known. I found myself "punching" the controls without having even looked at the next leg. Gotta get the routine clicking again. Plan the next control before arriving at the current one. Thumb my position constantly. Run with the head held high, scanning for distant and expected visible features. The running flow never came, but I moved fairly fast despite that. I came in under ten minutes on both circuits. Now, if I can only do that in meets consistently this fall! |
| Orienteering 30:37 [3]*** 3.32 km (9:13 / km) +114m 7:52 / km | |
| ahr:160 max:174 spiked:13/15c |
| Rerun Wirth training course. |
| Bicycle - Road 20:00 [0] | |
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| Down to Long Lake Park for the fireworks display. |
Friday Aug 8 |
| Kick Scooter (commute) 25:00 [1] | |
| weight:160lbs (rest day) |
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| Walk 30:00 [0] | |
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Thursday Aug 7 |
| Kick Scooter (commute) 25:00 [1] | |
| weight:159lbs (rest day) |
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| Kick Scooter 12:00 [1] | |
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| Over to the Metrodome to buy Twins tickets. |
| Note | |
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| Como Relays 8x1000m route. Wow, g-maps pedometer is amazingly accurate. |
| Walk 20:00 [0] | |
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Wednesday Aug 6 |
| Kick Scooter 25:00 [1] | |
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| Walk 15:00 [1] | |
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| Jog/Walk warm up/down 16:00 [3]1.5 km (10:40 / km) +10m 10:19 / km | |
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| Run - XC race 4:41 [4]1 km (4:41 / km) +10m 4:28 / km | |
| ahr:165 |
| Stayed near the back of the pack. Narrowly avoided a pileup. I am not used to running in traffic. |
| Run - XC race 4:45 [5]1 km (4:45 / km) +10m 4:31 / km | |
| ahr:174 |
| Excited to be there, I went out too fast. At the hills on the back stretch my HR topped 180. This is bad, I'll never last. Slow down. Slowing down doesn't help, my HR stays in the high 170s. Better go at a more even pace next lap. Slow the pace on the uphills. |
| Run - XC race 4:52 [4]1 km (4:52 / km) +10m 4:38 / km | |
| ahr:172 |
| A more measured pace. The running is painful but at one point I smile at how happy I am to be able to do this kind of thing. Two years ago I never would have thought that I would be able to run like this. Cracking a smile just drains the tension from my body. I try to work on improving my form and stride, but I am pushing too hard to really think about what I am doing. |
| Run - XC race 4:46 [5]1 km (4:46 / km) +10m 4:32 / km | |
| ahr:175 |
| Focus - keep the energy expenditure even on the uphills. Pushed hard at the end trying to turn in my fastest lap. I am sure everyone was wondering about the pained look on my scrunched up face. |
| Note | |
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| Como Relays - 8 x 1000m. Teamed up with my nephew. Our finishing time was 34:37. I reached my goal of running each leg in under five minutes. I pushed and could not have gone much faster. Pacing is difficult. I went out too fast on the second leg and could not really rein in my HR for the rest of the leg.
Other guys were passing me as though I was standing still. Some people can run! |
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| I love the way the Como Relays were run. All business, no fluff. There was a meager $3 entry fee. Very efficient registration. No fancy numbers. No computer timing. Some guy with a megaphone was barking the necessary orders at the runners. It worked very well. |
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| On Goals:
I averaged 4.77 minutes per kilometer. (on a course with some climb) The question is: How much faster can a 39 year old guy with zero running talent go? Would it be possible for me to trim half a minute off of my minutes per kilometer by next year? Is that too ambitious? Too timid? |
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| C • yeah, I am thinking that is... 1 |
Tuesday Aug 5 |
| Kick Scooter (commute) 25:00 [1] | |
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| Walk 25:00 [0] | |
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| Skyways. |
| Jog/Walk warm up/down 7:00 [2] | |
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| Orienteering 45:30 [3]6.95 km (6:33 / km) +215m 5:40 / km | |
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| Mike's TNT at Hyland Park Reserve. Indian drill? Orienteering and memory -o all on trails. It was fun to run with a group. Route. |
| Orienteering 4:00 [4]0.6 km (6:40 / km) +11m 6:06 / km | |
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| Score-O at Hyland. |
| Orienteering 15:30 [3]2.37 km (6:33 / km) +42m 6:01 / km | |
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| Coach sent me to find my way home with no map. He called it memory-o, but all I knew was that I was standing in the bottom third of the map on the West and had to make my way to the middle of the map on the East. I did a little jockstuffing and aimed way off just to be safe. No problem. Route. |
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| C • Hooked. 2 |
Monday Aug 4 |
| Kick Scooter (commute) 25:00 [1] | |
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| Walk 25:00 [0] | |
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| Skyways. |
Sunday Aug 3 |
| Jog/Walk 24:32 [1] | |
| ahr:101 max:143 |
| Jogging to and then through through the cemetery whilst the kids rode their bikes. This is a new thing. The kids both have training wheels and their street safety skills are improving to the point where we can jog and ride together. They love to ride away from home, and I could do with some more less intense workouts. I hope that we can enjoy doing this more in the future.
The undertaker was was digging a new grave while we were there. I don't think the kids deduced the the purpose of the backhoe because I heard no questions from them. |