Training Log Archive: AliCIn the 7 days ending Oct 18, 2011:
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Tuesday Oct 18, 2011 #
7 AM
Rollerskiing 1:01:31 7.96 mi (7:43 / mi) +86m 7:28 / mi
ahr:100 max:151
Easy peasy distance double pole out on the bike trail. Normal mix of dogwalkers and bikers, even saw Sanjay on his bike with Osiris in little trailer behind- on way to daycare, presume. Stronger than a month ago, and cool weather = no blisters.
Did take mapholder out, with last year's Pine Hill maps. Psyched for the weekend's racing!
Did take mapholder out, with last year's Pine Hill maps. Psyched for the weekend's racing!
6 PM
Strength 14:01 [0]
Abs, kinda while cooking- delicious squash soup recipe from Gail!
Monday Oct 17, 2011 #
Strength 8:30 [0]
3 x pushups (15), hammies (3 x 15), dips (20)
Body feels pretty ok, except for a bit of niggle at back of R heel, did a reverse crunch painfully twice yesterday, must be from that. Still, think an easy day is probably warranted, so this is it!
Body feels pretty ok, except for a bit of niggle at back of R heel, did a reverse crunch painfully twice yesterday, must be from that. Still, think an easy day is probably warranted, so this is it!
Sunday Oct 16, 2011 #
Event: NEOC: Norwottuck
12 PM
Orienteering 20:00
4c
Trying to chase down Orange runners who headed off without map change to avoid shooting range... didn't find them to 1, or 2, or 3, must be fast orange folk! So went over to #7 and left my map with the change and a warning note, but turns out they hadn't started yet. Ah well, we'll call it a warm up.
Orienteering race 1:51:32 7.47 mi (14:56 / mi) +442m 12:37 / mi
ahr:151 max:177 17c
Blue @ Norwottuck
Race! Wowzer, that was long. Was really hoping to get Ian's predicted winning time of 1:40 before I totally botched 10. The control (128) was in the right place by the time I went through (wasn't for early runners), but the map there isn't very good, actually kind of a disaster... so I stopped at earlier, significant unmapped cliffs in the right reentrant. Eventually found it, coming in from the North.
Also mistakes to 6 and 7, 6 didn't execute plan well, forced higher by green... 7 came to boulders low in earlier reentrant, had a plan to go over to the right one, again, didn't execute that plan.... other things mostly alright, wonder if the stream would have been faster to 9.
Race! Wowzer, that was long. Was really hoping to get Ian's predicted winning time of 1:40 before I totally botched 10. The control (128) was in the right place by the time I went through (wasn't for early runners), but the map there isn't very good, actually kind of a disaster... so I stopped at earlier, significant unmapped cliffs in the right reentrant. Eventually found it, coming in from the North.
Also mistakes to 6 and 7, 6 didn't execute plan well, forced higher by green... 7 came to boulders low in earlier reentrant, had a plan to go over to the right one, again, didn't execute that plan.... other things mostly alright, wonder if the stream would have been faster to 9.
Orienteering 24:41 1.72 mi (14:21 / mi) +103m 12:06 / mi
ahr:135 max:170 8c
Control pick-up round 1:
Mostly nearby ones, still had issues with two of the yellow controls, right... felt faint towards end, ate leftover enchiladas upon return, mmm, needed those!
Mostly nearby ones, still had issues with two of the yellow controls, right... felt faint towards end, ate leftover enchiladas upon return, mmm, needed those!
Orienteering 43:38 2.62 mi (16:39 / mi) +143m 14:14 / mi
ahr:137 max:157 6c
Control pick-up round 2:
Did the loop south of the quarry, including the infamous 128, and a few others people couldn't find. I thought 128 was on the best cliff for the job, but really other cliffs in that reentrant should be mapped, and the trails actually indicated, think some of that is actually done on Phil's more recent map version. Found all the others exactly where I expected, not as major map issues in the vicinity.
Did the loop south of the quarry, including the infamous 128, and a few others people couldn't find. I thought 128 was on the best cliff for the job, but really other cliffs in that reentrant should be mapped, and the trails actually indicated, think some of that is actually done on Phil's more recent map version. Found all the others exactly where I expected, not as major map issues in the vicinity.
Orienteering 38:37 2.44 mi (15:50 / mi) +204m 12:34 / mi
ahr:139 max:159 6c
Control pick-up round 3:
Exhausterated to start, but back out and to it, set of 4 just south of mountaintop, that side of the mtn is so tough to run on loose rock perfect ankle-twisting size... and then 2 on the way in.
434/2000
Exhausterated to start, but back out and to it, set of 4 just south of mountaintop, that side of the mtn is so tough to run on loose rock perfect ankle-twisting size... and then 2 on the way in.
434/2000
Running 9:20 0.89 mi (10:29 / mi) +32m 9:26 / mi
ahr:146 max:155
Being cold won over being tired, making a nest of control flags was only so effective at keeping off the chill...
Saturday Oct 15, 2011 #
8 AM
Strength 14:02 [3]
10 min abs + 2 min back + 2 min side plank with Ian
10 AM
Orienteering 1:10:04 [1] 3.43 mi (20:26 / mi)
ahr:107 max:150 19c
Setting night-o controls and a few of the bottom slalom-o ones. Pretty waterfall at #1. Different training setting controls, making super-duper sure they are in the right places, more focused attn to map.
1 PM
Orienteering 55:10 3.43 mi (16:05 / mi) +313m 12:32 / mi
ahr:134 max:162 19c
Setting the rest of the slalom-o controls, while a bunch were out training Alex's exercise. Started raining at the end, cold rain! Decided that I'd do Alex's exercises another day... can pick up the streamers then.
Thursday Oct 13, 2011 #
11 AM
Running warm up/down 10:35 1.27 mi (8:19 / mi)
ahr:122 max:145
Drills warm up/down 5:05 0.38 mi (13:29 / mi)
ahr:129 max:149
Running intervals 36:03 4.85 mi (7:26 / mi) +23m 7:20 / mi
ahr:151 max:179
Track! With the noonies! Wow, that's been forever and ever. Since before WOC?
12 x 400 with Sanjay and Alejandro, part of Alejandro's master plan. I don't run into many people with such inflexible and proscribed training plans, he's a bit difficult, and believes trail running is bad training for road racing. Really? He has his workouts planned from here until early Dec. One includes 20 x 400, ug.
Anyways, this one goal was 80s 400s, with 200 roll-on. We more or less hit them, switching lead each time. Track was wet, so kinda sucked to be behind anyone else, on my not-led laps I just ran outside a bit. Legs felt fine, quads let me know they were being used, calves felt a bit sore afterwards.
12 x 400 with Sanjay and Alejandro, part of Alejandro's master plan. I don't run into many people with such inflexible and proscribed training plans, he's a bit difficult, and believes trail running is bad training for road racing. Really? He has his workouts planned from here until early Dec. One includes 20 x 400, ug.
Anyways, this one goal was 80s 400s, with 200 roll-on. We more or less hit them, switching lead each time. Track was wet, so kinda sucked to be behind anyone else, on my not-led laps I just ran outside a bit. Legs felt fine, quads let me know they were being used, calves felt a bit sore afterwards.
Running warm up/down 12:13 1.26 mi (9:41 / mi) +61m 8:25 / mi
ahr:137 max:155
8 PM
Strength 7:00 [0]
Soo didn't feel like this, was after dinner out with colloquium speaker, but buckled down, push ups don't do themselves...
3 x 14 pushups
3,3,3 x 15 hammies
3 x 20 dips
3 x 14 pushups
3,3,3 x 15 hammies
3 x 20 dips
Wednesday Oct 12, 2011 #
Note
Added QuickRoutes from weekend:
Middle - Unsure now of why I went longer route to 1, and reminded in addition to mistake at 5, was also off to 3 and 12 although saved better. Long route to 17 looks better than it felt at the time, was not so much well-planned...
Sprint - Wow, 16 -> 17 was even more atrocious than I feared, didn't even start in the right direction *at all*... what?
Long - Nothing super-silly shows up, cool to see the slow redness overlap the zones of green- accurate!
Relay1 - Detour to 1...
Relay2 - Issues making things line up from 8->9, not sure why, did on previous map...
Middle - Unsure now of why I went longer route to 1, and reminded in addition to mistake at 5, was also off to 3 and 12 although saved better. Long route to 17 looks better than it felt at the time, was not so much well-planned...
Sprint - Wow, 16 -> 17 was even more atrocious than I feared, didn't even start in the right direction *at all*... what?
Long - Nothing super-silly shows up, cool to see the slow redness overlap the zones of green- accurate!
Relay1 - Detour to 1...
Relay2 - Issues making things line up from 8->9, not sure why, did on previous map...
7 AM
Rollerskiing (specific strength) 1:17:03 11.06 mi (6:58 / mi) +405m 6:15 / mi
ahr:130 max:171
Morningski with Alex: specific strength up and down the hill with spectating cows. Starting to get chillier, leaves are certainly a-changin. Dead cat was still on the side of the road too =(
5 x triceps, single stick, no poles, double pole
2 x marathon skate each side, 1 x V2
5 x triceps, single stick, no poles, double pole
2 x marathon skate each side, 1 x V2