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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: arcticQn

In the 7 days ending May 1, 2010:

activity # timemileskm+m
  Orienteering2 1:05:28 4.41(14:50) 7.1(9:13) 258
  Running2 1:00:00 1.55 2.5
  Spinning bike1 50:00
  Walking1 45:00
  Core strength3 30:00
  Total6 4:10:28 5.97 9.6 258
  [1-5]5 4:00:28
averages - sleep:5.5

» now

Saturday May 1, 2010 #

11 AM

Orienteering race (middle) 45:25 [5] 4.3 km (10:34 / km) +170m 8:49 / km
ahr:177 max:188 slept:5.5

Had a late start today at 10:37am, which, by the time I dillydallied around in the morning, got ready, ran to the start, saw my dad running BACK from the start yelling something about a race number, realized I also didn't have MY number, running back down the hill, then back up, I delayed my start by another 20-25mins. It was a good warmup. or not.

Perhaps due to this pre-start confusion, the brain wasn't really focused at the start line and when I turned the map over I just started running somewhat blindly, at least in the right direction. Stopped running when I felt like I should, then stood around for a bit trying to match things up. NOT the way to start a race. Fortunately I was able to relocate somewhat fast, and the splits show that it wasn't actually THAT slow..which is surprising.

Even after this bobble, I didn't slow myself down and was still was pushing aerobically much harder than I could orienteer. I know I do quite terribly in the heat, and this was standard can't breath, can't run, can't think fuzziness. No HUGE errors, but definitely some poor route choices, and there was often potential for larger mistakes due to not following along with the map or with the compass. I guess I was lucky. Other than the lack of navigational prowess I was just slow, slogging up every small hill and suffering over the top.

I'm going to start running/hiking hills wearing a snowsuit and carrying a 50lb pack. Will that do it??

Running warm up/down 20:00 [2] 2.5 km (8:00 / km)

Gah, even the warmup was wicked! 1.5km with 80m climb! (twice!!)
Thanks Dad for running the rest of the way back to the car for my #!
3 PM

Orienteering race (sprint) 20:03 [5] 2.8 km (7:10 / km) +88m 6:11 / km
ahr:180 max:190

I hadn't signed up for the sprint and knew that I would get ridiculed for not racing it so it was either leave the premises and go do something else with the afternoon, or suck it up and guilt-trip myself into doing it anyway.

I'm pretty good at guilt-tripping myself I guess.

It was reiterated to me that it would be good training and speedwork and since i have no results as far as US ranking... I guess I had to do it. It'd be fun anyway and honestly, what else is there to do around here?? except get a really nice tan while napping in the sun.

It wasn't that bad. I tried warming up a bit but it was SO hot that I was sweating just standing there. I already had a blazing headache from the morning and I really just wanted to get it over with. I knew it was going to be painful so I think i held back a bit in the beginning to save myself. Still had to walk the uphill to 5 and 6 but the rest was actually pretty great. Route choices weren't awful (mostly 'cause I had already scouted a bit of the course) but otherwise... not too shabby!
Glad I did it. and glad mom and dad did too!

Friday Apr 30, 2010 #

(rest day)

Travel day. Got out of work around 2:30, swung by Kristoffer's office to drop off Loki, then by a job that I'm working on to see how they were doing, then off down to Concord to meet the rents to drive the rest of the way together. Oh, and a quick stop at the market to pick up snacks! gotta have snacks for car tripping weekends!

Thursday Apr 29, 2010 #

7 PM

Running hills 40:00 [4]

Kristoffer kicked me out of the door when we got home (if he didn't say anything I would never have gotten in a workout), and so, since it was late I decided to run some quick hills. The parents always said.. if you don't have a lot of time, hills are the best thing you can do. So i did. I had settled on 4x90seconds down on the steep hill trail off the rail trail, but after the third rep it was getting dark quickly, loki had lost his frisbee that we had to go find and I'm not exactly sure i could finish a 4th anyway! At the top of the 3rd, we continued up the trail which turns quickly into blackberry/slashy central in an attempt to find the new subdivision road that we walked to the other day. From there i knew exactly how to get back to the house, even though it was through more stickers. yuck. Loki's paws are hurting, poor pup.
Got in some running drills on the rail trail during 15min warmup. Cool down was mostly walking, other than the brief time we were on the subdvision road. Lungs and legs appreciated the workout after all.

Core strength 10:00 [1]

4x30reps ball crunches, 3x20girlie pushups, various other exercises..

Tuesday Apr 27, 2010 #

Spinning bike hills 50:00 [4]
ahr:150 max:175

Got home after work and it was snowing. Yes, it WAS 85degrees out a few weeks ago. And now it's snowing. An inch of slushiness on the ground already! So instead of going down to the rail trail to run hills, I decided to do it on the bike.
Found a workout that I had downloaded back when I had full intentions of serious bike training. Basically 7x3min, 1min off. progessively more standing as the hill repeats went on.
Felt pretty good strength-wise, but I could hear myself wheezing pretty bad while inhaling as my HR climbed into the 70s, even through the music I was listening to through earbuds.. Disconcerting, but this is about what it's been like since I got that cold a few months back. I don't recall it so bad before.
Hopefully it just goes away. I can't blame it on pollen, because I'm sure it's all been dragged down by the falling slush!

Core strength 10:00 [1]

90 ball crunches, 60 girlie pushups and 20-30reps each of bi, back, hams, quads and calves.

Monday Apr 26, 2010 #

Walking 45:00 [1]

Stomach was crap when I got home and jostling around while running sounded like just about the worst idea ever, so instead Loki and I set off through the woods in search of fiddleheads for dinner. Didn't end up finding any (too early yet I think), but we discovered that the new subdivision road that was put in last summer below our house has amazing views of Moosilauke, Sugarloaf, Hogsback, Black, Kinsman and Lafayette mountains! Who knew! Wish we could clear out a bit more (ok, a LOT more) trees around our house! I mean, what's the point of living on a mountain (or hill I guess) if you're not going to have views... ;)

Sunday Apr 25, 2010 #

Core strength (yard work) 10:00 [0]

added a bunch of peat moss and fertilizer to the garden beds, then tilled it under and worked it around. Discovered that the garlic planted last fall is actually looking quite healthy and the scallions that we planted last summer (foolishly thinking that we'd harvest in the fall but didn't do anything at all) are still alive (two out of the four anyway... not bad for my lack of green thumb!)
Otherwise today was spent reading in the sun, napping and some other yard work. I wanted to get the lawnmower out of the basement, but it didn't happen, so our lawn will likely become a field until the next weekend I have available... mid-June is it?? :)

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