Training Log Archive: vmeyerIn the 7 days ending Feb 11, 2007:
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Sunday Feb 11, 2007 #
Orienteering (Long Sprint) 46:12 [4] 4.8 km (9:37 / km)
slept:3.0 shoes: Poison Ice Bugs
First of three sprints which you could do in any order. I set up the epunch stuff early and then took off. One control box had been lifted, though the bag was still there. Just about 20 F at the start. Not feeling too fresh, but not bad either.
Got back and reported the missing box, and then decided to go for the Short since Heidi was handling the epunching for me.
Got back and reported the missing box, and then decided to go for the Short since Heidi was handling the epunching for me.
Orienteering (Short Sprint) 22:07 [3] 2.5 km (8:51 / km)
shoes: Poison Ice Bugs
Got to the 4th control and it was the incorrect number. Looked about 50 feet away, across the creek at what was the 8th control, and there it was. They needed to be swapped, but I didn't want to do it, just in case I was mistaken.
So, I kept going...all the while thinking about these controls, and the fact that I should have told Heidi about putting the replacement control code into the computer. It turns out that the only person affected by the missing control being replaced was Mr. AP himself. :)
So, I kept going...all the while thinking about these controls, and the fact that I should have told Heidi about putting the replacement control code into the computer. It turns out that the only person affected by the missing control being replaced was Mr. AP himself. :)
Orienteering (Medium Sprint) 37:42 [3] 3.3 km (11:25 / km)
shoes: Poison Ice Bugs
Wanted to stay under 10 minutes per km for all three runs, but I messed up a control pretty badly. By the third map, I should have known that the straight yellow clearings were more like trails, but I ended up one thinking I was on the parallel trail. Maybe a 6 minute error. Ironically, it was a good route choice out of the control which others missed. If only I hadn't messed it up when I got to the road.
I am one tired gal! No BC tomorrow, though I do plan on doing HC DVD in the evening.
I am one tired gal! No BC tomorrow, though I do plan on doing HC DVD in the evening.
Note
02/11: 1:0:0:1- George gave me a cold DC late in the day, and it sure hit the spot. Thanks!
FEB: 5:0:2:2
JAN: 10:6:15:10
YTD: 15:6:17:12
2 x 30 pushups
FEB: 5:0:2:2
JAN: 10:6:15:10
YTD: 15:6:17:12
2 x 30 pushups
Saturday Feb 10, 2007 #
O Training (Control Picking/reverse) 1:32:00 [3] 5.9 km (15:36 / km)
shoes: Poison Ice Bugs
No FFF45 available for training today, so I was on my own. Decided to do last week's training again, but in reverse order. Here are my tracks from both. I did better today, though I did mess up the easy 21 and 20 (2nd & 3rd controls of the day), and 10 still got me a little. A visit the "vicinity" of a couple of the circles, possibly not true misses. Maybe laziness? Heck, truth be told, I thought I was in the circle. So, I am going to have to try it again and see if "the third time is the charm."
At 8 AM, it was quite chilly at <20 F, but comfortable in the woods.
AOWN - a red fox about 50 feet in front of me, and lots of dens. One lone deer (a buck). What a great day!
At 8 AM, it was quite chilly at <20 F, but comfortable in the woods.
AOWN - a red fox about 50 feet in front of me, and lots of dens. One lone deer (a buck). What a great day!
Note
slept:6.0 weight:186lbs
The Potomac River is frozen - maybe not ice skating solid, but visually solid - it doesn't happen every year.
The rest of my orienteering training tale is about my tail. I slide down three hills - on puspose - and have bruises (and mud) to prove it.
Pushups: 2 x 30
02/10: 1:0:0:0
FEB: 4:0:2:1
JAN: 10:6:15:10
YTD: 14:6:17:11
The rest of my orienteering training tale is about my tail. I slide down three hills - on puspose - and have bruises (and mud) to prove it.
Pushups: 2 x 30
02/10: 1:0:0:0
FEB: 4:0:2:1
JAN: 10:6:15:10
YTD: 14:6:17:11
Friday Feb 9, 2007 #
Misc 10:00 [1]
slept:6.0 shoes: Saucony - Big Blue 2
Temps about 20 F with some wind making it feel like 10 F, but it was announced yesterday that we would be outside today for a run, so, I showed up. The usual whiners eneding to go inside did not show up.
Warm up lap, stretching, jj, and bicycle (on the cold concrete) at the end.
30 pushups at home.
Warm up lap, stretching, jj, and bicycle (on the cold concrete) at the end.
30 pushups at home.
Running 48:00 [3] 4.4 mi (10:55 / mi)
shoes: Saucony - Big Blue 2
To George Mason, King Street, back to center (dropped off a jacket), to Walter Reed & up the hill halfway, back to center, then I did another mile on my own from the center to WR and back. I was feeling good and didn't want to stop.
Two long sleeve shirts, light jacket, and very light reflective vest on top. Shedded the jacket after a mile.
Two long sleeve shirts, light jacket, and very light reflective vest on top. Shedded the jacket after a mile.
Note
30 more pushups before bedtime.
02/09: 0:0:0:1 - bought a 3rd dc at work today.
FEB: 3:0:2:1
JAN: 10:6:15:10
YTD: 13:6:17:11
02/09: 0:0:0:1 - bought a 3rd dc at work today.
FEB: 3:0:2:1
JAN: 10:6:15:10
YTD: 13:6:17:11
Thursday Feb 8, 2007 #
Misc (THE DVD) 40:00 [2]
slept:7.0
Also, pushups 3 x 30 during the day.
02/08: 1:0:1:0 - barely.
FEB: 3:0:2:0
JAN: 10:6:15:10
YTD: 13:6:17:10
02/08: 1:0:1:0 - barely.
FEB: 3:0:2:0
JAN: 10:6:15:10
YTD: 13:6:17:10
Wednesday Feb 7, 2007 #
Walking warm up/down (Treadmill) 10:00 [1] 0.6 mi (16:40 / mi)
shoes: Saucony - Big Blue 1
Five minutes each warm up and cool down.
Pushups today 2 x 30.
Pushups today 2 x 30.
Running (Treadmill program) 50:00 [3] 4.4 mi (11:22 / mi)
slept:7.5 weight:185lbs shoes: Saucony - Big Blue 1
Light dusting of snow this morning meant that the fence people weren't coming today after all, and schools were delayed two hours. None of this explains why I didn't go to BC, but at least I ran this evening.
Picked a program with incline changes - ugh, I hated running incline on a treadmill. Okay, I hate running incline period. So, I picked one with speed and incline changes.
1 minute at 0 incline and 5.0, 6.2, 5.8, 5.4, & 5.0 mph
1 minute at 5.0 mph and incline (10 is max) at 6, 4, 3, 2, & 0
Repeat 5 times.
Felt good breathing. Right knee aching a little.
02/07: 0:0:0:0 - 3 in a row!!
FEB: 2:0:1:0
JAN: 10:6:15:10
YTD: 12:6:16:10
Picked a program with incline changes - ugh, I hated running incline on a treadmill. Okay, I hate running incline period. So, I picked one with speed and incline changes.
1 minute at 0 incline and 5.0, 6.2, 5.8, 5.4, & 5.0 mph
1 minute at 5.0 mph and incline (10 is max) at 6, 4, 3, 2, & 0
Repeat 5 times.
Felt good breathing. Right knee aching a little.
02/07: 0:0:0:0 - 3 in a row!!
FEB: 2:0:1:0
JAN: 10:6:15:10
YTD: 12:6:16:10
Tuesday Feb 6, 2007 #
Misc (Rowing machine) 30:00 [2]
Took off a little early and went to the indoor gym - county recreation facility - to run. I forgot to take into consideration that there might be a middle school b-ball game going on. I didn't know it until I had paid my $5, so I surveyed the sea of equipment for an alternate activity. The rowing machine looked the least high tech, so I went over to that. Things have changed since I last tried one of these - it offered me options - Just Row, Fish Game, etc. I went for Just Row and did about 5100 meters. There was a switch on the side marked 1 to 10. Mine was set at 10. I assume that this was the lowest resistance.
Walking warm up/down 10:00 [3] 0.5 mi (20:00 / mi)
Then I did 30 pushups (to go along with my 30 earlier in the day). Added some stretching, and then thinking the track was now reopened, I ran 300 meters before being pulled off - floor still wet, I'll fall and hurt myself.
Also walked 400 meters to cool down after the run listed separately.
Also walked 400 meters to cool down after the run listed separately.
Misc (EFX Machine) 31:00 [3]
Well, so, after my 30 pushups and the aborted run, I went over and inspected the other choices. No thank you to the bikes - recumbent or otherwise. There was a machine which was actually real steps - pass. Declined the traditional elliptical machine, and studied the EFX thingee. Took me a while to figure out how to get it started - the guy next to me offered no advice.
Had to hold on the whole time, where the pudgy guy next to me did it hands free.
Thought I wouldn't make even 5 minutes. Track reopened, and I considered running instead, but I decided that I kind of liked it.
All kinds of information. The only thing I can remember besides the time was that I did 4100 strides. I would try that machine again.
Dutifully wiped off the machine with the provided paper towels and disinfectant spray.
Had to hold on the whole time, where the pudgy guy next to me did it hands free.
Thought I wouldn't make even 5 minutes. Track reopened, and I considered running instead, but I decided that I kind of liked it.
All kinds of information. The only thing I can remember besides the time was that I did 4100 strides. I would try that machine again.
Dutifully wiped off the machine with the provided paper towels and disinfectant spray.
C • What 4
Running 9:15 [3] 1.0 mi (9:15 / mi)
slept:9.0 weight:185lbs shoes: Saucony - Big Blue 2
Well, I really had enough after my machine adventures, but I figured that I had come to run, and I was all warmed up, so I knocked out 8 laps (113 111 110 108 111 109 107 105) in lane 2 - 220 yards each in lane 1. Felt really good. Though my new ipod shuffle died on the last lap - and remains dead as I write this.
02/06: 0:0:0:0
FEB: 2:0:1:0
JAN: 10:6:15:10
YTD: 12:6:16:10
02/06: 0:0:0:0
FEB: 2:0:1:0
JAN: 10:6:15:10
YTD: 12:6:16:10
C • oh no! 18
Monday Feb 5, 2007 #
Misc (THE DVD) 40:00 [2]
slept:3.0
Quads a little tight from yesterday. Good core session.
Note
02/05: 0:0:0:0 - yup, weekdays are usually easier than weekends.
FEB: 2:0:1:0
JAN: 10:6:15:10
YTD: 12:6:16:10
FEB: 2:0:1:0
JAN: 10:6:15:10
YTD: 12:6:16:10