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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: AliC

In the 7 days ending Nov 7, 2010:

activity # timemileskm+m
  Running7 2:47:07 13.69 22.03 141
  Orienteering3 2:16:05 9.13 14.7 177160c
  Crosstrainer2 30:01
  Strength3 25:00
  Cycling1 10:03 2
  Total10 6:08:16 22.82 36.73 191460c
  [1-5]8 5:42:59
averages - weight:157lbs

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Sunday Nov 7, 2010 #

Orienteering 1:12:13 intensity: (23 @2) + (1:50 @3) + (35:00 @4) + (35:00 @5) 8.5 km (8:30 / km) +250m 7:24 / km

Hickory Run A-meet Red Long

So this was a very clean run, and I'm definitely happy with it. According to AP splits analysis, I had 6 seconds of mistake, and that was being a slowpoke into the finish. I was dropping significant time to Sam (and others on Red) almost every single control. I was really quite cautious, but I might have needed to be to not make costly mistakes (based on my all-overness of yesterday's middle).

I mostly had plans for the next route before coming into each control (occasionally did stroll into them while mapreading to make sure I could), although was a bit less disciplined about this than yesterday- have to keep the focus!!

1- Definitely scared. Did not want to mess up the first control, and didn't see a happy easy way in. Cut off the trail early, into reentrant, passed by the rocky bit, then into the clearing just E of control and actually pace-counted in.
2- Scared again. Was online, then on trail, went up to double boulders so I knew where I was. Then went flat, but that actually put me lower than control. Noticed when I saw some boulders around.
3- Still timid, but better, off spotted yellow.
4- Slow! Downhill, but not flying, came to the W side of hill, had to go around to the east.
6- Long, vague, relocated in yellow bits around trail above stream, then on a bearing from reentrant on opposite side.
8- Finally getting a bit more confident, went quickly on a bearing.
10- Ug. Out to trail, had a plan to take little shortcut trail down, failed on execution.
11- Took over stream immed, up old path, along trail then in.
12- Took indistinct trail, somehow did not find right way through green.
14- Route choice: down to trail, up to next trail, then crawled through some dark green to get to the corridor of loveliness along the stream. Sams route in the white longer was probably quicker though.
15- Remembered the green wasn't so bad here from yesterday, when straight-ish, but paid attn to white zones.


Running warm up/down 7:00 [1]

Warm up before start. Chilly! Did some drills too.

Orienteering 15:00 intensity: (5:00 @2) + (5:00 @3) + (5:00 @4)

Total muppet with my Garmin, kept hitting start and stop instead of lap for the controls, so it's track is just confusing more than anything else.

Warmed down redoing the women's sprint course, focusing on legs that I hadn't done well, or wanted to try a different route. Tried different routes to 1, 2, 10, 11. Mostly the new routes were improvements, I think, although hard to tell as I was tired now! And must have been tired, because I totally made mistakes on legs I did fine in the race (6 and 8 particularly).

Took particular note around 7, where I made my 30 sec mistake in the race. There is a first depression before 7, but it is pretty vague and almost runs into the other, I would almost give it a bit of hint of form line than a true depression mark, but it's not really a mistake in how it's mapped or anything.


Running race 2:38 [4]

2 x 100m (or so) on the boulder field @ Hickory Run, against JJ, who was much faster, particularly on the second one!

Such and impressive bit of nature, a sea of boulders!

Saturday Nov 6, 2010 #

Event: Hickory Run

Orienteering race 34:41 intensity: (17:20 @4) + (17:21 @5) 3.9 km (8:54 / km) +110m 7:48 / km

Hickory Run A-meet Red Middle

My first A-meet win! =) Although, was really tight, with me, then Jenny, then Sam within a minute. Exciting as Greg announced it for sure. But it wasn't a clean run for me, had quite a few times I was losing time as
QuickRoute shows. Not huge mistakes, worst ones 2, 9, 12.

Need to get better with compasswork. And maybe more respectful of green.

9 AM

Running warm up/down 5:00 [2]

Prancing around parking lots, trying to be warm!

Orienteering race 14:11 intensity: (7:00 @4) + (7:11 @5) 2.3 km (6:10 / km) +1411m 1:31 / km

Hickory Run A-meet Red Sprint

Woo, forest sprint. Had to go slower than a normal sprint just to keep with things. Mostly good, was very disciplined about knowing my way out of each control. Problem to 7, where my plan was "pass depression 1 after path, control in depression 2". I didn't notice depression 1, so despite seeing a control in depression 2, went onto depression 3, which also had a control, but not mine... argh!!

Just ahead of Hannah, who had a cleaner run and a minute back to Sam. Also, going over the course with folks after, my route to 10 wasn't ideal, for some reason I climbed through green when it was totally unnecessary...

12 PM

Running warm up/down 6:00 [1]

After becoming toasty warm in the Saeger's car (yay for warmth!), went back out into the cold to warm up for the middle.

Friday Nov 5, 2010 #

5 AM

Running 43:03 intensity: (1:56 @1) + (25:29 @2) + (13:26 @3) + (2:12 @4) 4.63 mi (9:18 / mi) +37m 9:04 / mi
ahr:134 max:156

Morning run, in the dark, along LA airport strip mall. So not the most fantastic run ever. But there was a very curious piece of fenced-off land owned and maintained by Chevron. Why? Very strange. It even had barbed wire at the top so they meant it. (Ah. Checked my gps track on map, it's some massive storage/processing facility.)

Knee feels ok still, although left leg just generally weird. Still thinking about having symmetric running form.
6 AM

Strength 5:00 [0]

5 min abs

Wednesday Nov 3, 2010 #

6 AM

Crosstrainer warm up/down 10:01 intensity: (17 @0) + (27 @1) + (9:17 @2)
ahr:129 max:137

Running 29:55 intensity: (1:05 @1) + (4:39 @2) + (5:33 @3) + (18:23 @4) + (15 @5) 4.0 mi (7:29 / mi)
ahr:149 max:171

Woke up 5.55 and went to the gym. Today, tried little intervals on the treadmill, did 4 x 3 min at 7, 6.40, 6.20, 6 pace. Was going to do a second at 6 with a little bit of incline, but hamstring was starting to let me know it existed on the first 6 min/mi pace interval, so I didn't do it. Interesting to see how my HR climbed with the interval intensity:
7 min/mi: ~ 153
6.40: ~ 157
6.20: ~ 162
6.00: ~ 167
Guess that's what it's supposed to do!

Cycling 10:03 intensity: (23 @1) + (8:57 @2) + (43 @3) 0.0 mi +2m null / mi
ahr:130 max:141

7 AM

Strength 16:00 [0]

10 min abs, 2 min back, 2 min side plank, 2 min arm weights

Tuesday Nov 2, 2010 #

6 AM

Running 44:47 intensity: (5:05 @1) + (29:55 @2) + (6:49 @3) + (2:58 @4) 4.67 mi (9:36 / mi) +104m 8:58 / mi
ahr:132 max:160

And a morning run at early o'clock- mission is to try to wake up earlier and earlier so switching to east coast time and immediately racing at the weekend's A meets isn't too terrible. Decided to check out the option of rollerskiing at the Rose Bowl parking lot as suggested, it's about 2 miles there, which is possible, but running that far with rollerskis and a backpack of boots won't be too much fun... will see if I fit that in!

Not that fast or anything, but hey, knee still feels fine afterwards, wahoo!

Running 3:44 intensity: (27 @1) + (3:17 @2) 0.39 mi (9:33 / mi)
ahr:125 max:134

Little bit more after picking up breakfast somewhere.

Monday Nov 1, 2010 #

5 PM

Crosstrainer 20:00 intensity: (10:00 @2) + (10:00 @3)

Now in LA, or Pasadena rather, conferencing it up. They gave us honest-to-goodness homemade (cooked by conference organizer's wife apparently) cookies when we registered at the hotel. Fav conference so far!

Anyways, a little toodle on the elliptical in the gym. My arms are totally stronger than they were 2 months ago- go rollerskiing! That being said, rollerskiing prospects here in Pasadena are grim. No car to drive to a nice road, and no poles.

Running 25:00 intensity: (10:00 @2) + (10:00 @3) + (5:00 @4)

And a bit on the treadmill. Focused on equal stride between legs, not too fast or anything, was 8 min pace most of the time, on flat, but got bored toward the end and did 4 x 2 min intervals with either some incline or at 7.30 pace.

And, I am almost scared to report it, in case it gets worse again, but just since yesterday, my knee seems way better. It doesn't feel week, it doesn't hurt after running... woo! I have no idea what made it better- hurt a bit, but not much after vampire-O, then not at all after yesterday's run. So maybe cooling it for a week really worked??? I hope, I hope, I hope!!

Strength 4:00 [0]

There are some weights in the gym, so I did a few arm exercises before rushing off to conference reception.

Also weighed myself on the scale- 157, 2 lbs heavier than right after WOC, which I attribute to the whole developing upper body strength thing.

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