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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: AliC

In the 7 days ending Jun 5, 2011:

activity # timemileskm+m
  Orienteering5 3:56:04 16.06(14:42) 25.84(9:08) 81469c
  Running8 3:27:42 10.16 16.36 49416c
  Strength2 28:36
  Drills1 5:00
  Total8 7:57:22 26.22 42.2 130885c
  [1-5]8 7:52:13
averages - rhr:53

» now

Sunday Jun 5, 2011 #

10 AM

Running 4:52 intensity: (18 @0) + (3:27 @1) + (1:07 @2) 0.48 mi (10:03 / mi) +2m 9:56 / mi
ahr:121 max:139 16c

Orienteering 51:31 intensity: (1:06 @1) + (12:12 @2) + (20:55 @3) + (17:18 @4) 6.3 km (8:11 / km) +204m 7:02 / km
ahr:159 max:174 16c

Nobscot Red

Wow, so much more open and fun to run through than Baldwin Hill, really enjoyed it!

Goal was to run with a plan, so planning exits from controls and routes to the next one. This worked pretty well most of the way through, fell totally apart after about 12 though.

Smooth through the beginning, slight issues with 5 in circle, when slightly too far/low to cliff first. 6 was super scary, pit among other pits and rocks. Came in off the top two distinct pits, then think I went to the one mapped and circled, but no control, looked up and saw the control just a bit higher, maybe lucky...

Bizarrely off my bearing to 8. Started vaguely right, then I think what happened is I saw some rocks, that were big enough I decided they were mapped and that they must be the set on my line. So next stage in plan: head east and cross marsh. But I still had far downhill to go, so kinda enacted that plan but that did not leave me where I should be. Recovered ok, but not good.

Should have had a plan to 12 before just running and same with 13- totally didn't see the staying-high route, and was a muppet executing the route I did choose anyway (joged east on a trail while trying to head south?) At least realized and not punished horribly for being silly.



Orienteering race 16:17 intensity: (1 @0) + (28 @1) + (3:12 @2) + (9:42 @3) + (2:54 @4) 2.2 km (7:24 / km) +44m 6:44 / km
ahr:158 max:173 10c

Nobscot Yellow

Tried to do this as sprint training, found it very technical for a Yellow, jeez louise!

Hesitation at the beginning, my sprint mindset wanted to be running on a sprint scale I think. Sounds like 6 was put on the wrong boulder, I went to the right one first then onto the second. Have no idea what the map/my track is doing at 8... should be on the hill top, and I think it was on a hill top, but I do remember thinking it took a bit long off the trail... Goofmuppet to the finish, again, like towards the end of the red, just didn't have a plan, so first hesitated, then decided to go straight through the green marsh and then crossing, just decided to bold down the trail instead of heading to the finish... must keep focus up at end!!!



Saturday Jun 4, 2011 #

8 AM

Running 1:15 intensity: (18 @0) + (57 @1) 0.12 mi (10:01 / mi)
ahr:105 max:125

Orienteering 1:06:49 intensity: (10:39 @1) + (50:08 @2) + (6:02 @3) 4.05 mi (16:30 / mi) +201m 14:18 / mi
ahr:140 max:162 11c

Baldwin Hill, backwards Red 2010 A meet course

Gosh is it thick out there! Thick to get through, thick to see through, good training. Did 14->3 going around the course backwards, to make it a bit different than when I raced.

Mostly pretty well, still faked out by the big boulder at 14, thinking it was the lower one. Off bearing to 12, corrected well, but was going on little else other than the bearing for this leg, so should have been better about it.

Happy with 11-10-9-8-7, but looks like I didn't find the right boulder at 6. Darn it! Crossed marsh awkwardly, for some reason drawn from a bearing that would have not done any marsh to one that went straight through middle of light green marsh... 5-4 ok if timid at times, fine to 3.



Friday Jun 3, 2011 #

5 PM

Strength (ankle) 12:36 intensity: (3:29 @0) + (8:27 @1) + (40 @2) 0.0 mi
ahr:95 max:146

Stopped by gym on way home to do ankle stuff:
4 x hopscotch, mogul jumps, twist jumps
1 x in-out squats (they made me sore last time, so doing less)
3 x 15 throw-ups, 15 leg dips on right, 5 leg dips on left, 30s 2 legs eyes closed

Running 45:56 intensity: (24 @0) + (41:43 @1) + (3:49 @2) 0.0 mi
ahr:116 max:138

Was so looking forward to getting to go run all afternoon when it was beautiful and sunny and I was fixing my bug-ful code in at my desk... then I got out and it was still beautiful and sunny, but my legs were soooo tired. Guess I have done a good deal of hard stuff in the past week...

So took it real chill, ran the short Amethyst Brook loop looking at the Japan WOC long map, different terrain for sure! Ran sans ankle brace, maybe still need it for trail runs for a bit, esp if looking at maps while running.

Thursday Jun 2, 2011 #

5 AM

Running 5:19 intensity: (9 @0) + (3:09 @1) + (2:01 @2) 0.49 mi (10:46 / mi) +13m 9:57 / mi
ahr:124 max:137

Running (terrain) 43:23 intensity: (2:00 @1) + (25:17 @2) + (16:06 @3) 3.48 mi (12:28 / mi) +264m 10:05 / mi
ahr:148 max:164

PG's terrain loop at Mt. Tom, plus the extra bit he added on up the next hill to the South. Legs a bit tired, and don't know it well enough yet to not navigate. I would say I made a mistake once in the upper bit, caught when it was far steeper than it should have been!

Running 4:26 intensity: (2:41 @1) + (1:45 @2) 0.37 mi (12:01 / mi) +3m 11:43 / mi
ahr:126 max:146

Orienteering 33:34 intensity: (4:06 @1) + (23:29 @2) + (5:59 @3) 2.19 mi (15:20 / mi) +146m 12:42 / mi
ahr:143 max:162 10c

I hate diagnol-across slope with only vague features to find point feature legs, so figured I should practice those! Designed a little slope-o course, and went out to play.

1 and 2. Hm. My track does not add up with the map fantastically. I did hit the split at the backside of the hill at 1, but maybe the hill is longer or something? Other parts of the track add up to where I thought I was... And 2, I either punched at a wrong (unmapped) boulder or the boulder is not where the map says it was. Prob was just unmapped, because remember it was small, but then not sure how I didn't run into the bigger one right along the line to next control... Weird.

3-4-5-6-7-8-9 all went really well, pleased! Noticing the things along the way when there was anything, otherwise being good about my bearing and pacecounting from last available feature. (Yeah, yeah, pacecounting isn't cool, whatever, let's me run with more confidence on bland stuff, I don't have a sense of distance otherwise.)

10 I did not like, right about to it, hit the boulder between the streams on the way in, but then the in-the-circle made no sense. There was a dot knoll type thing that had a streamer on it that seemed to be in the right place, and then a little further on, there was an actual boulder that I would have mapped. Unsure what was going on.

11 was fine again


1438/2000 (not counting 2 that I may not have gotten to!)

Running 4:06 intensity: (4 @0) + (10 @1) + (3:34 @2) + (18 @3) 0.45 mi (9:08 / mi) +12m 8:26 / mi
ahr:140 max:157

Wednesday Jun 1, 2011 #

11 AM

Running warm up/down 12:20 intensity: (2:20 @1) + (10:00 @2)

Drills warm up/down 5:00 intensity: (2:30 @1) + (2:30 @2)

Running race 10:18 [5] 3.0 km (3:26 / km)

With the noonies, they bumped the 3k I suggested for tomorrow to today, Sanjay couldn't make it tomorrow... fine by me, luckily had running stuff, although no Garmin at work!

Plan was to try to run approximately 83's, figured that would be a good baseline, see if I could run that. Started out fast, but was able to hold it for a new PR (last year, pre-mono + Lyme ran 10.20). Happy with that! Was nice to have Sanjay run the first 1600, then last 800 with me. Alejandro was shooting for 10.45, think he got 10s under, but also did a bonus lap at the end for unclear reasons... Sergio was 11.04. Hot out!

79, 81, 82, 84, 84, 84, 82, 41

Running warm up/down 31:00 intensity: (3:00 @1) + (28:00 @2)

Warm down, talking of Great Lakes ice and potential wind farms, then onto babies and how and how not to raise them (they are all fathers, one very new one!) Then I remembered I left my glasses at the track, so back on my lonesome... silly dumpling!

Tuesday May 31, 2011 #

Running warm up/down 10:00 intensity: (5:00 @1) + (5:00 @2)

To/from gym, trying to plan a route that involved the most shade... figured today should mostly be rest, but not bad to get the physio stuff in!

Strength (ankle) 12:00 intensity: (5:00 @1) + (5:00 @2) + (2:00 @3)

hopscotch, mogul jumps, twist jumps x 3
inside-out squat jumps x 2
bosu ball: 15 throws, 30s eyes shut, 15 R leg dips x 3

Strength (hammies) 4:00 [1]

12-12-12 x 3, because they started off on the sore side, didn't want to push to 15!

Monday May 30, 2011 #

8 AM

Running 14:07 intensity: (8 @0) + (2:27 @1) + (11:32 @2) 1.13 mi (12:29 / mi) +97m 9:52 / mi
ahr:137 max:149 rhr:54

Orienteering race 35:38 intensity: (13 @0) + (13 @1) + (1:30 @2) + (7:03 @3) + (19:06 @4) + (7:33 @5) 3.8 km (9:23 / km) +99m 8:18 / km
ahr:170 max:189 12c

Team Trials Middle @ Blue Mountain

Last of the weekend's races, came in 2nd a bit after Andrew, a bit before Jenny (she was ahead all the way til control 10, actually!), first of trialers. A good race, but had to stay what felt like slow to not get confused for 1-6, then picked it up a bit in the slightly less crazy detailed bits. HR reflects that, L5:L4 is way lower today than in the long, which was way lower than in the sprint...

1- timid approaching and in the circle, now don't quite know why...
2- stayed on the trail a bit, then attacked from cliff nose, helped a bit by an Alex hurtling down the hillside on her way to 3...
3- did not go for the marsh crossing! and on the way in, ended up a cliff above even though I was trying to be careful *not* to do that!!
4- saw Alex in front, she must have been better to 3, full speed ahead to catch her
5- with Alex down the corridor a bit, she went up earlier, a bit later, I had a momentary panic that I wasn't sure exactly how long I had come, realized I had been kind of half-conciously pace counting from the trail junction and it was *exactly* time to head up and to the control, phew. Alex still a bit ahead!
6- hurtling down close to Alex, she was leading, counting cliffs, she was going really well, couldn't pass and keep in contact....
7- Alex and I choose different reentrant routes, seems like mine was a bit speedier
8- used little trails a bit
9 - over cliffy hills, then friendly recognizable marshes and in, was super suprised to see Sam coming at me when I punched
10- straightish, could hear Sam right behind, focus focus!
11- uhhhh, mixed up plan, initially wanted to go more straight, then saw how fast Sam was moving on the trail and changed plan... at that point, probably would have been better to stick to mine!! into the control, me chasing Sam chasing Boris
12- race race race, but could not catch on Sam or Boris
finish- hmmm, yeah, not a sprinter, lost time to both Sam and Boris!

Such a great weekend, thanks so so much to everyone who helped out!!!



Running 8:23 intensity: (5 @0) + (14 @1) + (7:14 @2) + (50 @3) 0.73 mi (11:28 / mi) +10m 11:00 / mi
ahr:144 max:158

11 AM

Running 11:21 intensity: (10 @1) + (5:10 @2) + (6:01 @3) 0.94 mi (12:05 / mi) +93m 9:15 / mi
ahr:151 max:161

Orienteering race 32:15 intensity: (12 @1) + (18 @2) + (6:46 @3) + (19:30 @4) + (5:29 @5) 3.5 km (9:13 / km) +120m 7:52 / km
ahr:170 max:185 10c

Green Rec Course

And it was really fun out there, so I wanted to play again, plus it's good training! Neil said the green should be pretty different than the Red, so headed out to do that.

Also went pretty well, actually faster per k than the real race, but think that's only because I didn't have to go to super-crazy-detailed land on top of the hill again. Not sure how Garmin thinks I did more climb on this course than the Red though...

Pretty smooth the whole way around, but do feel like I wasn't really simplifying much, just picking off pretty much everything on my way... is that over-cautious? It just doesn't seem like terrain that leads to easy simplification because there's just so much there in your way that you're trying to find the best micro-route over or around or making sure you don't fall off cliffs....



Running 56 intensity: (23 @2) + (24 @3) + (9 @4) 0.1 mi (9:30 / mi)
ahr:158 max:170

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