Register | Login
Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: AliC

In the 7 days ending May 7, 2011:

activity # timemileskm+m
  Orienteering3 4:00:59 17.7(13:37) 28.48(8:28) 78418c
  Running6 3:45:18 24.24(9:18) 39.0(5:47) 747
  Drills2 13:27 0.9(14:58) 1.45(9:18)
  Strength2 7:00
  Total8 8:06:44 42.83 68.93 153118c
  [1-5]6 7:59:04
averages - rhr:49

» now

Saturday May 7, 2011 #

11 AM

Running warm up/down 6:03 intensity: (2:00 @1) + (4:03 @2) 0.67 mi (9:01 / mi) +21m 8:13 / mi
ahr:132 max:159

Orienteering race 58:36 intensity: (24 @1) + (20:07 @2) + (12:00 @3) + (26:05 @4) 7.2 km (8:08 / km) +97m 7:38 / km
ahr:156 max:176

Estabrook Woods, Red

Plan for today was to always have a plan, never default to the 'just run straight' approach. I think I pretty much did that, although once was caught because the plan I worked out didn't include the specifics of how to leave the previous control (#13), kinda critical.

But, that doesn't mean I orienteered splendidly. Made really quite big mistakes to #5 and #16.

The plan: exit to trail, run along trail to distinct corner, take a bearing to tip o first lake, go on bearing to #5, noting big trail and stonewall when close.
Execution: distinct corner didn't exist (really, checked my track, it doesn't!) so kept on trail til stream, then tried to go from that vague point all the way in on a bearing. Didn't work. Even orig plan needed better planning for right close to the control. Aiming off then sweeping along suggested by tparson, not a bad idea!

The plan: Run on trails all the way until the final stone wall before, then take a bearing/look for the boulder.
Execution: Fine until the indistinct trail really was way more indisintct than should be mapped *and* the tell tail trail bend that should give away it's location, didn't even exist... so kept on running on big trail to #17, thought for sure it was 17 and could fly into 16 at least from there, but then there was a big water-filled depression with no hint of contours indicating it's presence. Panic. Where in the world am I? Go back up to 17, find out it really is 17, am incredibly mystified by the unmapped depression, but continue on anyways finally getting to 16.

Takeaway: Don't trust trail bends at Estabrook? But more for future, include how to leave the control in the plan, it's important!



Running 2:03 [1] 0.23 mi (8:45 / mi) +4m 8:19 / mi
ahr:126 max:143

Orienteering 17:48 intensity: (26 @1) + (34 @2) + (6:59 @3) + (9:49 @4) 1.82 mi (9:47 / mi) +29m 9:19 / mi
ahr:164 max:176

Um, mispunched. On a Yellow, how embarrassing!

Was running it for sprint training, BP gave it a go too, knew I had someone to race at least. Totally, totally messed up probably the only not-trail-or-stone wall guided leg, 2->3. The depression right at the top of the hill isn't exactly where mapped, but still, was going on the wrong compass bearing for really quite a long time, and still didn't know whether I was left or right of the control when I came out on the trail, headed left, control on rock wall junction, continue on.... only truly realized at the end. Gosh!

Most other things went fine, inefficient exit from #1. Wrong trail for a bit exiting #6.

Takeaway: Look at my compass more, and believe it, also have some doubt about the odd contour feature on this map?


1240/2000 (not counting the control I skipped!)

Orienteering 30:44 intensity: (1:43 @1) + (16:17 @2) + (11:32 @3) + (1:12 @4) 2.64 mi (11:38 / mi) +35m 11:11 / mi
ahr:148 max:168

Trying to make sense of the areas I had probs out there on both the Red and Yellow. Figured out what happened in someplaces at least!


8 PM

Strength 3:30 [0]

Hammies (15,12,12), post-fed-scrumptiousness-by-Alex dinner, yum!

Friday May 6, 2011 #

6 PM

Running 1:00:13 intensity: (15:55 @1) + (43:37 @2) + (41 @3) 5.6 mi (10:45 / mi) +324m 9:07 / mi
ahr:136 max:158

Gorgeous day, gorgeous run, explored some other trail around Mt. Orient from Amethyst brook. My plan to go all the way up Heatherstone Brook was foiled by a big gate, but there seemed to be another one on the close side of the brook, so took that, up up, but then petered out, so took another option. Not a bad loop, but too short, so went up Mt. Orient the normal way. More exploring to do another day!

Meant to take a map out with to practice the map reading while running, but forgot it at home. Instead worked on visualizing the terrain around me into map form. Some nobbly fun stuff out there. And I have no clear sense of when to map or not map cliffs, and how to, when they are falling apart but kind of connected things. When does a cliff become a separate cliff?

Surprised this was all Level 2, but guess I wasn't pushing it, probably a good thing!

Thursday May 5, 2011 #


11 AM

Running 1:26 intensity: (19 @1) + (1:07 @2) 0.0 mi
ahr:138 max:148

Running 1:12:50 intensity: (10 @0) + (4:46 @1) + (54:15 @2) + (13:08 @3) + (31 @4) 8.76 mi (8:19 / mi) +199m 7:46 / mi
ahr:145 max:167

Nice noon run loop- Atkins trails, almost 9mi, but lots of trail time, like it. Although there was one bit that the local timber company is currently harvesting, so it's a bit hard to follow the trail... and heard/saw a tree falling, couldn't see how they were felling it, but didn't hear a chainsaw, just pushing it over??

Good group, Sergio, Alejandro, Sanjay, Glenn and me, and Barry started for just the first bit. More mellow pace than just with Sergio on Monday. Funniest story was Glenn's about changing the oil in his tractor, he was pretty proud of himself, up until the point he realized it was leaking anyways...

Sore throat seems resolved? Woo!

Running 1:33 intensity: (23 @1) + (1:10 @2) 0.21 mi (7:27 / mi)
ahr:136 max:151

Wednesday May 4, 2011 #


Had a telecon during the noonrun, and then started to feel a sore-ish throat midafternoon, so held off on the workout entirely. Hope if it's a cold it's not a bad one... go immune system go!

Tuesday May 3, 2011 #


Last (I think) episode in the forefoot running study. Allison had me come back to see how I changed my stride running barefoot. Two conditions: one just on the plain hard ground and one on foam identical to what's used in most running shoes. Her initial hypothesis was that heelstrikers would change their stride more on the hard ground (towards toe-running) than they would on the foam (ie. it's not about the *exact* construction of the running shoe, more about comfort).

But, she found something interesting: heel strikers that had never tried toe-running really didn't shift their running style much at all, even on hard bare ground, while those who had some experience barefoot or minimal-shoe running did naturally shift to toe-running while barefoot, perceiving it as the most comfy way. Tricky to correct for human subjects that have all had their own individual experiences already!!!

I was former category, not ever having really barefoot run or used fivefingers, and my foot strike actually changed gradually throughout the test to a more evenly distributed mid-foot strike, but not all the way to toe-running.

Interesting stuff, if I had any problems at all with joints or shinsplints, I would totally give the forefoot thing a whirl. Might off-handedly think about a more mid-foot strike, but given the massive pain of the trail of toe-running, will not try to adjust 100%... at least for now.
7 AM

Strength 3:30 [0]

hammies- now at 14,12,12, working up!
6 PM

Running warm up/down 5:18 intensity: (11 @0) + (1:16 @1) + (3:51 @2) 0.5 mi (10:33 / mi) +7m 10:07 / mi
ahr:131 max:146

Drills warm up/down 6:18 intensity: (10 @1) + (6:08 @2) 0.4 mi (15:48 / mi)
ahr:142 max:152

Orienteering 50:35 intensity: (30 @1) + (15:46 @2) + (23:15 @3) + (11:04 @4) 5.3 km (9:33 / km) +293m 7:29 / km
ahr:157 max:171

The 5.3k course from Club Champs Phil streamered awhile ago, finally got out on it! Good to be out in the woods, not feeling 100% spry on the uphills, but is hilly there...

Some good orienteering, some less good orienteering. My plan was to try to be fast, but calm. Not being a race meant wasn't quite as pressured to make it hurt though.

3 - had to realize during this leg that map was definitely 1:15, wanted the control to come sooo much earlier than it did! shouldn't have freaked out though, if I had gone to far, got flat...
6 - bah, started going the right direction, then flew down hill veering left, didn't correct at trail (I should have had to go over a little rise on the far side of it)
7 - bad exit from 6, climbed 2 extra contours??
8 - scary empty hillside. tried pacecounting to boulder along the way, saw one quite a bit higher than I was at about the right spot, but wasn't sure if it was one of the two earlier boulders that were supposed to be higher. major hesitation before becoming brave enough to continue on...
10 - could have climbed less, gone more directly...
12- tumble down hillside, had to correct towards end

Oh, and tried the sexy new Icebugs, like 'em, but did get heel blisters. Must be broken in, super glad I didn't wear them for the long on Sunday, PG's lecture may have just prevented that.

Don't like the reverse ankle crunch that's happening, now when my foot gets shoved into a pointed-toe position, something crunches in the back of my ankle above the heel. Also happened last year, but the front of the ankle crunch was worse so didn't worry about it. Hmm.



Running warm up/down 2:30 intensity: (1:39 @1) + (39 @2) + (12 @3) 0.23 mi (10:40 / mi) +13m 9:06 / mi
ahr:132 max:155

Monday May 2, 2011 #

2 PM

Running 51:50 intensity: (12 @0) + (24 @1) + (18:06 @2) + (24:51 @3) + (8:17 @4) 7.08 mi (7:19 / mi) +136m 6:55 / mi
ahr:156 max:175

A late noonrun with Sergio up to Atkins Resevoir on the trail and then back around counterclockwise down Market Hill. Got updated on the play-by-play of the 4 noonrunners at the Daffodil 5k yesterday, they were 4-7th, within 30 seconds, tight competition!

Drills 7:09 intensity: (23 @1) + (6:46 @2) 0.5 mi (14:18 / mi)
ahr:139 max:151

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...

« Earlier | Later »