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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: AliC

In the 7 days ending May 1, 2011:

activity # timemileskm+m
  Running6 2:53:25 14.11(12:17) 22.71(7:38) 440
  Orienteering4 2:41:54 9.63(16:49) 15.5(10:27) 60861c
  Strength3 20:00
  Rollerskiing1 4:47 0.4(11:57) 0.64(7:26) 20
  Total9 6:00:06 24.14 38.86 106861c
  [1-5]6 5:39:11

» now

Sunday May 1, 2011 #

8 AM

Running 10:42 intensity: (23 @1) + (10:11 @2) + (8 @3) 0.0 mi
ahr:146 max:158

Orienteering 1:23:16 intensity: (7 @0) + (18 @1) + (10:17 @2) + (29:19 @3) + (43:15 @4) 8.8 km (9:28 / km) +330m 7:58 / km
ahr:164 max:175 18c

Not terrible, but definitely not pretty. Lots of little errors, kept overrunning or tricked by nearby other features, again and again. 4 times in first 5 controls, ouch! A bright side was fantastically fun real route-choice legs:

4 - Over the top or around. I did over the top, think it was faster.
10 - Around left, around right, or over the top. I went around left, and went really well, quite fast compared to others who did over-the-top or around right, maybe the best choice?
15 - For this, I saw a high route, a mid route (along the shelf), and a lower route. Didn't like the lower, too long, climb back at end. Didn't like the middle, because the slope looked like I wouldn't be able to keep track of where I was on it, so went for the high route. Knew exactly where I was leaving the ridge, but then overran control anyways, boo. The mid route seems like fastest (Sam up by 3 min on this one, I think?) and apparently people could keep track of where they were.
16 - I only really saw the route I did, but you could also go over the hill, or around left. Could have improved by a more gentle cut down to the trail at the beginning, I think, and maybe more ferocity up that final hill!!!

As for what I need to do to prevent bobbles. QR shows I'm often just distracted off a line I'm maintaining fairly well right in close to the control, sometimes by a control on a similar feature (argh, #2) or a similar feature without control (#1, #8). My bearing was just off for #5 and #15, #5 I really should have noticed the distance from the nose with cliff more, for #15, just needed more care with bearing considering the fast decent and not hugely detailed hillside!

Also, looking at splits, was only 1 min down to Sam at #14, she killed it on those last 4 controls!!! (Or maybe I got way tired, or both.)



Running 10:50 intensity: (3:08 @1) + (7:20 @2) + (22 @3) 0.95 mi (11:27 / mi) +43m 10:02 / mi
ahr:136 max:156

10 AM


Bad allergy day. Woke up with allergies @ 4am, with wheeze, so had to go find my inhaler. Then couldn't really manage to get back to sleep. Also, after the race, had ridiculous pollen allergies, kept explosively sneezing left and right. Need to have stuff on hand to tame that, Mike recommended Allegra, since I'd already taken a Clairitin at 4am and is supposed to be 24h and obv not doing the trick... Didn't effect race itself though, don't think, luckily!

Also, found a tick biting me. Boo. That's 2 for 2011 so far...

Saturday Apr 30, 2011 #

9 AM

Running warm up/down 10:23 intensity: (58 @1) + (8:55 @2) + (30 @3) 1.03 mi (10:05 / mi) +59m 8:33 / mi
ahr:143 max:162

Orienteering race (Middle) 40:14 intensity: (17 @1) + (27 @2) + (5:38 @3) + (27:13 @4) + (6:39 @5) 4.2 km (9:35 / km) +185m 7:51 / km
ahr:171 max:182 14c

West Point A-meet Middle

Not perfect, but pretty clean, enough for the win! Found just getting through the woods with all the deadfall really tough, but appreciated the nice visibility around for sure.

1- Nervous, but took off through the swamp, disciplined about bearing, found first set of boulders on the way, pace counted in.
2- Went straight to cliff, and over it, then somehow ended up too high. Bobble
3- Over-the-top route. Hm. Becky's round the left side on the road was faster, I didn't even see that option!!!
4- Uphill, spike
5- Trail, hesitation in the circle with other possible reentrants behind dotknolls
6- Straight
7- Eep!! No good. Racing Mikell and Jon (shared leg with Blue) and didn't see the giant cliff partly covered by circle/line. No wonder things didn't make sense. Them scampering up the cliff gave me warning, and considering the stream developing at my feet, realized I needed to be higher for the dot knoll. Could have been much worse, should have taken high route.
8- Bah. Clean coming in, then from the last boulder before, just went too high, found a strip of exposed rock leading up a spur (not really mapped that way...) and continued up it, where of course there was no control. Realized I was far too high, found control after coming all the way back down. Lost a minute?
9- Fine
10- Trapped in green, lost some time
11- Again, racing Mikell and Jon, but to my control, not theirs, so a different way towards the end.
12- Down rocky hillside!
13,14,finishing- Straight, running!



Running warm up/down 9:37 intensity: (2:19 @1) + (5:59 @2) + (1:19 @3) 1.06 mi (9:06 / mi) +5m 8:58 / mi
ahr:144 max:159

1 PM

Running warm up/down 6:15 intensity: (14 @1) + (3:08 @2) + (2:53 @3) 0.64 mi (9:41 / mi) +20m 8:50 / mi
ahr:151 max:161

Orienteering race 21:51 intensity: (22 @1) + (51 @2) + (41 @3) + (7:27 @4) + (12:30 @5) 2.5 km (8:44 / km) +93m 7:22 / km
ahr:175 max:185 18c

Sprinty sprint, jeez lousie did things come up fast on 1:5,000! Not that used to forest sprints.

Joe and then Kenny started a minute and 2 minutes behind, and was caught by both. Joe already by #3, where I was trying to figure out if sub-1m cliffs were or weren't mapped on the sprint map. Bah. Guess I had deviated too far east on the way in. Still, not an encouraging start to be caught so early!!!

So then racing Joe for a bit, although 6 tripped me up, came around the wrong side of the cliff.... (scale issue?) and to 7, I went over a bridge for no good reason, confused myself, and did something to my ankle. Low point. Figured things out, after what seemed like awhile. Kenny caught up and passed somewhere in that bit.

For the next slew of controls, was chasing Kenny and Joe, and also just getting a bit more in-tune with the map. Caught up heading to 12 where they faltered on cliffs a bit, then passed Joe on the uphill to 17, he told me to try to stick with Kenny... so I tried, but he's fast!

All in all, good fun to run hard and be woods-navigating at the same time. Probably near the pace I don't do sensible things/make good choices or enabled a bit over that pace by the continual chasing down of the other 2...



Running warm up/down 4:21 intensity: (5 @1) + (3:59 @2) + (17 @3) 0.48 mi (8:59 / mi) +10m 8:27 / mi
ahr:148 max:157

Rollerskiing warm up/down 4:47 intensity: (30 @1) + (4:17 @2) 0.4 mi (11:57 / mi) +20m 10:21 / mi
ahr:133 max:151

Rollerski testing with Nikolay, got Per out too, good little road for it actually, smooth pavement, the downhill on the way back from the start was fun.

Ski muscles were surprised.

Friday Apr 29, 2011 #

7 AM

Strength 3:00 [0]

hammies (3 x 10,8,8), and think that's it for the day, legs still need recovery!

Thursday Apr 28, 2011 #

6 PM

Running 48:23 intensity: (30:52 @1) + (17:31 @2) 3.63 mi (13:21 / mi) +200m 11:24 / mi
ahr:124 max:148

Really slow recovery run over at Amethyst Brook, legs way tired from past two days hard efforts. Brought along a map of Christmas Common from some time ago, no cliffs or rock features at all! Yikes Southern England is different than here! Goal was to look quickly and not interrupt pace. Not interrupting pace was easy as I was going so darn slow to start with... hopefully still worthwhile practice!
7 PM

Strength 7:00 [0]

5 min abs, 2 min back, hammies too sore to attempt exercises, should do them tomorrow

Wednesday Apr 27, 2011 #

4 PM

Running warm up/down 11:13 intensity: (2 @0) + (2:40 @1) + (8:31 @2) 0.0 mi
ahr:130 max:137

Warm up twice around the campus pond with the one astrophysicist who I convinced to come try orienteering. Ok, didn't give them that much warning, and one other expressed interest at least... maybe another time!

Orienteering race 16:33 intensity: (24 @1) + (29 @2) + (2:58 @3) + (9:42 @4) + (3:00 @5) 0.0 mi
ahr:168 max:181 11c

Woo! Little campus sprint put on by Alex for her dept, good times. For the novice division, expertly instructed by the course-setter/event organizer/mapmaker herself, we had 2 from Eco, 1 from Astronomy. Then Phil and I also raced. Unfortunately I had to scamper off to Spanish class before the other gals came back (all who came were girls- cool!)

As for my race, the goal was to get closer to having orienteering hurt like PG says it should. At least I was 3 minute in Level 5, think that's better than normal. But did have some falters. Not sure if right of the line was faster to 1, was totally tricked by a false way up right after 5, and cut the wrong side of the church from 8 to 9.

Very distracted by glasses that kept trying to fall off my head (orienteering in contacts is def the way to go) and by unfolding and refolding my map at each control to punch. But figured I should know the way out of each control before heading in and then should be able to unfold on the run. Didn't always quite work that way...


Running warm up/down 14:55 intensity: (40 @1) + (5:19 @2) + (8:56 @3) 0.0 mi
ahr:153 max:161

Jog back to dept, get bag, run home with it, scamper to Spanish!

Tuesday Apr 26, 2011 #

6 PM

Running 11:20 intensity: (1:01 @1) + (6:41 @2) + (3:08 @3) + (30 @4) 1.45 mi (7:50 / mi) +21m 7:30 / mi
ahr:146 max:168

Running race 19:03 intensity: (46 @0) + (14 @1) + (13 @2) + (10 @3) + (1:58 @4) + (15:42 @5) 3.1 mi (6:09 / mi) +55m 5:49 / mi
ahr:180 max:188

Northampton Cross-country 5k

Second one ever (they happen weekly), 8 seconds off my time last fall, still far off the age-record for 26 of 17.53, but might just be within the realm of possibility. Have until mid-August....

I must have started too fast, got passed by 3 guys in the last mile and wasn't gaining on any. It hurt, way more than orienteering usually does, especially that hill early in the 3rd mile, HR up to 188, jeez! Oh, and I didn't even notice the apparently obvious mile marks out there, orienteering brain off, non-observant running brain only.

First gal by a bit and 8th overall.

Running 16:23 intensity: (1:03 @1) + (10:02 @2) + (4:22 @3) + (56 @4) 1.78 mi (9:12 / mi) +27m 8:47 / mi
ahr:148 max:167

After stuffing my face with cake (I think commemorating the end of the running section in the local paper? sad), took off for a warm up with PG, Phil and Dave. Legs already hurt, especially my bum, from going uphill? Or striding out?

Monday Apr 25, 2011 #

Strength 10:00 [0]

And easy day, because weekend was lotsa training...

Just 5 min abs, 2 min back, 3 min hammies for 3 x 12,10,10 -getting better, but still unimaginable to do with only one leg!

Also, have finished a paper I've been battling with for awhile. Carbon monoxide, hydrogen cyanide and formyl cations detected in nearby early-type galaxies, their relative strengths help determine the conditions the molecular gas is in (because have different critical densities, optical depths). Potentially the data indicate that the big fat galaxies are lazy about making stars, but other data will be needed to show that for sure...

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