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Training Log Archive: AliC

In the 7 days ending Jun 6, 2010:

activity # timemileskm+m
  Orienteering4 3:00:57 10.0 16.1
  Running7 2:15:28
  Strength1 20:00
  Total10 5:36:25 10.0 16.1
averages - sleep:8 rhr:55

» now

Sunday Jun 6, 2010 #

10 AM

Running warm up/down 5:00 [1]

Little 5 min warm up. Also signing Dan up for a Yellow course- his first! =)
11 AM

Orienteering 1:01:26 [4] 6.1 km (10:04 / km)

Red @ Nobscot Scout Reservation

Many, many more contours and blue berries than yesterday! I felt good, not super quick, but orienteered mostly well. Was interesting pace to the race with quick little middle-like controls at the beginning, then some longer ones.

1->5 went well, some hesitations, some dealing with green.
6: really liked my route, knew exactly where I was on the little piece of stonewall near the control. Then noticed I wanted to go a bit up and the general bearing, but must have gone too high, took a bit to come down. Bummer. I guess 1 contour different really isn't too much, maybe to stay flat, look uphill?
7: fine not great, shouldn't have been so scared to go over the top of the hill
8, fine then had a dog just sitting on my heels all the way to 9. Not a mean dog, no barking, just stayed right with me, but turned around a few times to say 'stay' and 'back' which weren't heeded. Eventually dog disappeared on way to 10.
10-12 fine
13 should have gone north of lake, more direct
14- terrible!!! opted to not-trail because it looked easy, didn't think I'd run much faster on the trail. But then I didn't compass check when I obviously should have and ended up over looking down over the both red-lined out and black-lined out area. Surely that's overkill? Doesn't it need to be marked out of bounds only once? It was really hard to read under, which would have been helpful as that's where I was. I mean, I got the point to avoid it, but I really don't think you need both!!!!
15, 16 fine.

Wore my ankle brace on my left foot again, since it had been flopping (different than the crunching right ankle). Good things: no flop, no crunch. Bad things: wicked bad blisters, like 15 of them all around where the brace is. Still, blisters heal more easily than ankles!!!

Saturday Jun 5, 2010 #

Orienteering 1:00:50 [4] 7.2 km (8:27 / km)

Red course at Estabrook Woods.

This was the most similar to orienteering in southern England that I've done so far in New England. Trail choices were important and was not too tricky. My biggest mistake was to the low-information control #9. I pace counted (100) and think that gave me the right distance, but a bit off to the east on the bearing, must have been pretty close, but kept going farther as opposed to believing in the pace count....

Also bad to 2, too far west, but relocated based on contour detail in not forever too long. Number 14, I opted for the swamp route, which wasn't terrible (knee-height only), but I didn't do a great job of putting things together on the other side, had gone farther south then I thought already.

All in all, better than last week's prologue for sure, and probably running a bit faster than the afternoon chase, I hope!
10 AM

Running warm up/down 5:00 [1]

From car to registration, registration to start, finish to download. Woo starting to actually warm-up and warm-down again!

Friday Jun 4, 2010 #


54-96-57 resting HR, so still low after this week of actually training, that's good!

Today is a day off though- tourist around Boston day! =)

Thursday Jun 3, 2010 #

6 PM

Orienteering race 16:18 [4] 2.8 km (5:49 / km)

CSU park-O!! Happy to get to go to it. I went out in a major major thunderstorm, along with Alex and Kat. It thundered, lightninged and really, really downpoured. Made the orienteering a bit more challenging because it was difficult to see much of anything at times! =)

I flew by #2, which was a bit silly, and I think it was #13 that was in the wrong place, so contemplated that for an extra bit, checking around. I think I may have also gone through the fountain- didn't really matter, *everything* was so wet!

And, I was disappointingly slow. Getting slightly frustrated by being slow, but suppose it will turn around sometime in not-too-long now that I'm starting to train, right?
7 PM

Running 23:00 [1]

Trotting around afterwards with Boris, Ross, Alex, chitter-chatting, doing the course backwards... Much more fun than training on my own yesterday at Mt. Tom!

Wednesday Jun 2, 2010 #

3 PM

Running warm up/down 9:20 [1]

To and from physio, reading my way around a Leith Hill map- last year's BUCS relay. Much different than terrain here! Way fewer contours/rocks...

Strength (Ankle physio) 20:00 [1]

Pretty much back to pre-mono routine on this now! Did all my jump-roping, hopping about etc, just have one more thing to get up to 5 reps from 3. But really, I should go in more than once a week too...
6 PM

Orienteering 42:23 [2]

First 7 controls of this year's Billygoat- wanted to execute my way to 1 and 2 better. Probably was a bit more timid running through the terrain than in the race itself.

Control, Time Today, Time @ BG
1, 9.09, 8.40- this time on path
2, 11.28, 11.27- this time straight, not to #5 first!
3+4, 8.55, 8.04- ug, oops, messed up hills on way to 3, went up aways thinking I was heading to 4 before the side of me that knew things weren't quite right won and I went back for it.... argh.
5, 2.26, 2.28 fine
6+7, 10.20, 11.35- hah, finally faster second time around! probably because I wasn't a total disaster leaving 6 this time- went for the road successfully
total to 7, 42.23, 42.12

Crunched my ankle 7->8 and decided that was enough for the day. Not a bad crunch, but it's more sensitive afterwards, so might as well not irritate it!

In general, was faster while racing, not today training.

Running 17:00 [2]

To start, back from 7. Went up a firetower on the way back- great view!

Tuesday Jun 1, 2010 #

11 AM

Running 29:48 [1]

Argh, wanted to do my ankle exercises @ physio, but they were just closing for their annual office lunch party when I got there. Still had to head back to mine and take the pizza dough out of the freezer that I forgot this morning. A bit humid out... thunderstorms to break it later?

Hopefully will re-motivate to do ankle physio later this afternoon, but some work needs to get done too!!

Monday May 31, 2010 #

rhr:56 slept:8.0

Good, remembered to take resting HR and it's not too bad. So reason I'm slow is probably just being out of training, not still needing to hold back because of the mono. It's week 5 since I probably started with mono, a guideline is things are supposed to be back to 'normal' by week 6. But 'normal' also won't come back til I get back into training and get fit!

Running 46:20 [2]

Nice run right from my house- over to 116 via Dana, Orchard, H-something, then down to a little brook, on a trail along it for a mile, then back on the bike path. Nice loop without waiting for cars much!

Felt ok, not fast of course, but ok! =)

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