Training Log Archive: AliCIn the 7 days ending May 12, 2011:
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Wednesday May 11, 2011 #
4 PM
Running 24 0.05 mi (8:28 / mi)
ahr:101 max:118
Orienteering 43:43 4.75 km (9:12 / km) +136m 8:03 / km
ahr:152 max:171 30c
First run on Phil's new Cemetery Hill map- cool!! (And so many thanks to Phil for making map, planning course, setting streamers.)
Super flustered at the beginning, just not in a focused mindset, ran around forever trying to find 2, sorting out what was what in the disc golf land (Phil totally had meet notes, which I read, just didn't sink in... )
Things went a bit better after that, but still sloppy at many controls. I think the main thing was that on the 1:5 map, with such high density of controls, you're always just trying to keep en route to the next control, and have very little down time to plan the one after...
Ran into barbed wire (my own fault, it was mapped) without gaiters on the way to 10, a cut that impressed my Spanish class afterwards, but really not so bad. Oh, and also majorly fooled by a mini-version of the spur, with also disc golf stuff on it right before 28. Think I was trying to read ahead to the finish, blah, more focus needed!
Really good fun, even if a messy-ish run, great sprint training.
1300/2000
Super flustered at the beginning, just not in a focused mindset, ran around forever trying to find 2, sorting out what was what in the disc golf land (Phil totally had meet notes, which I read, just didn't sink in... )
Things went a bit better after that, but still sloppy at many controls. I think the main thing was that on the 1:5 map, with such high density of controls, you're always just trying to keep en route to the next control, and have very little down time to plan the one after...
Ran into barbed wire (my own fault, it was mapped) without gaiters on the way to 10, a cut that impressed my Spanish class afterwards, but really not so bad. Oh, and also majorly fooled by a mini-version of the spur, with also disc golf stuff on it right before 28. Think I was trying to read ahead to the finish, blah, more focus needed!
Really good fun, even if a messy-ish run, great sprint training.
1300/2000
Tuesday May 10, 2011 #
7 AM
Strength (hammies) 2:15 [0]
rhr:49
I think I spaced and only actually did 2 sets? 15-12-12
Resting HR also back down to normal, good.
Resting HR also back down to normal, good.
6 PM
Running warm up/down 15:48 1.85 mi (8:32 / mi) +27m 8:10 / mi
ahr:130 max:150
2nd loop of the race course, chatting with Alex
Drills warm up/down 4:11 0.3 mi (13:56 / mi)
ahr:133 max:148
Hippity-hop!
Running race 18:34 3.1 mi (5:59 / mi) +55m 5:41 / mi
ahr:175 max:183
Woo, psyched with this, improved 31 seconds from 2 weeks ago! A whole lot closer to the 17.53 I need before Aug 20.
For sure paced it better, quite comfy for most of the first two miles, maybe besides the hills, then steadily into hurt. Splits were 5.51, 5.47, 6.56 (so that last 1.1 mi is at 6.12 pace). Possibly a bit of fading, but the last mile is also def the hardest, the one you actually gain climb on.
Ran around folks the whole time, first mile or so around Paul and guy-in-yellow, then I pulled up and led for awhile after coming through the lap (yay orienteering speed on downhills!). Guy-in-yellow passed me at the top of the steep climb in mile 3, but I stayed pretty much right on him until the final sprint, fun racing times.
Right at the end, a surprise cheer from visiting ski-o personality Carl Fey who is touring some US business schools for work. Dinner and ski-o chat after with him, PG and Alex, awesome. Scallops make me happy, as does ski-o chat. =)
For sure paced it better, quite comfy for most of the first two miles, maybe besides the hills, then steadily into hurt. Splits were 5.51, 5.47, 6.56 (so that last 1.1 mi is at 6.12 pace). Possibly a bit of fading, but the last mile is also def the hardest, the one you actually gain climb on.
Ran around folks the whole time, first mile or so around Paul and guy-in-yellow, then I pulled up and led for awhile after coming through the lap (yay orienteering speed on downhills!). Guy-in-yellow passed me at the top of the steep climb in mile 3, but I stayed pretty much right on him until the final sprint, fun racing times.
Right at the end, a surprise cheer from visiting ski-o personality Carl Fey who is touring some US business schools for work. Dinner and ski-o chat after with him, PG and Alex, awesome. Scallops make me happy, as does ski-o chat. =)
Running warm up/down 15:02 1.5 mi (10:01 / mi) +23m 9:34 / mi
ahr:137 max:151
Warm down loop with Carl, PG, Alex, Kelsey and Kristine, woo quite the group. Kelsey also skis. And has expressed some possible interest in orienteering. We shall see...
Monday May 9, 2011 #
Note
rhr:58
Hmmm, pretty darn high resting HR. Recovery day for sure, is it just high from all the training this weekend? Did having out-of-control allergies Sat eve help it rocket? Suspicious...
12 PM
Drills 3:00 0.16 mi (18:47 / mi)
ahr:151 max:175
Drills, waiting for the guys to emerge from the locker room. They must chatter!
Running 1:07:51 7.49 mi (9:04 / mi) +151m 8:31 / mi
ahr:138 max:168
With the noonies, said I wanted to do a recovery run, we ended up doing the 'Puffers Trails' loop. I was deceived by the name, thinking it would be similar to 'Puffers' which is just a 5ish mi run, but anyways, we took it slow, had a guy who can't run on roads at all, hence super-traily-ness of the workout.
At one point, detoured (through sprouting poison ivy!) to have a look at the coolest beaver dam I have ever seen- it's goes on forever and even bends a corner and really is keeping the water at least 2 ft above the water below. So cool, beavers are impressive engineers! (You can even see it on google maps satellite from the GPS link above- look just north of where my first split is. Can even see the bend!)
At one point, detoured (through sprouting poison ivy!) to have a look at the coolest beaver dam I have ever seen- it's goes on forever and even bends a corner and really is keeping the water at least 2 ft above the water below. So cool, beavers are impressive engineers! (You can even see it on google maps satellite from the GPS link above- look just north of where my first split is. Can even see the bend!)
Sunday May 8, 2011 #
Event: WCOC Five Ponds
Note
rhr:52
Really feel ill with the allergies invading my head, but morning HR is low, so it probably is just allergies...
11 AM
Running 2:45 0.24 mi (11:30 / mi) +15m 9:37 / mi
ahr:116 max:139
Running 1:49 0.13 mi (13:47 / mi) +15m 10:11 / mi
ahr:127 max:142
Orienteering 1:12:06 8.0 km (9:01 / km) +220m 7:55 / km
ahr:160 max:179 18c
Blue Course at WCOC Five Ponds
Really good fun! Ran more calmly, because my throat really hurt, and almost the whole time, everything just added up right, I was in control, and not running *that* slowly, just not killer fast. Although, perplexed because HR is higher than yesterdays first race, when I did feel like I was really moving fast. Tired from all of training yesterday, maybe makes HR higher?
Anyways, first map, pretty much all nice and smooth, and dealt well with the green not being perfectly up to date. Trusted contours, woo!
Second map, wanted 12 to be a slightly different hilltop, but then worst bit came to 13. There was a zone of light green in between 12 and 13 that totally obscured the contours. My initial plan was to totally avoid that area entirely and do a little corridor-o between the green zones to get towards 13. Plan messed up when I headed into the wrong (formline instead of distinct) reentrant early on, then defaulted to just going south, ended up in the green, and for awhile totally totally out of contact with the map. I mean, I couldn't see the map!
Anyways, the actual problem was not fully locating myself when I emerged from the green. Should have been easy, was basically right next to the line.... eventually relocated on a fence intersecting a stone wall and came back up for the control.
Rest went well, slight falter to #18, was expecting to note going over trail, didn't, was a bit too far east. When I finished, had no voice left whatsoever. Sore throat. Blah.
Takeaway: If I ever lose contact get.it.back! Fully and at earliest opportunity.
QuickRoute1
QuickRoute2
1264/2000
Really good fun! Ran more calmly, because my throat really hurt, and almost the whole time, everything just added up right, I was in control, and not running *that* slowly, just not killer fast. Although, perplexed because HR is higher than yesterdays first race, when I did feel like I was really moving fast. Tired from all of training yesterday, maybe makes HR higher?
Anyways, first map, pretty much all nice and smooth, and dealt well with the green not being perfectly up to date. Trusted contours, woo!
Second map, wanted 12 to be a slightly different hilltop, but then worst bit came to 13. There was a zone of light green in between 12 and 13 that totally obscured the contours. My initial plan was to totally avoid that area entirely and do a little corridor-o between the green zones to get towards 13. Plan messed up when I headed into the wrong (formline instead of distinct) reentrant early on, then defaulted to just going south, ended up in the green, and for awhile totally totally out of contact with the map. I mean, I couldn't see the map!
Anyways, the actual problem was not fully locating myself when I emerged from the green. Should have been easy, was basically right next to the line.... eventually relocated on a fence intersecting a stone wall and came back up for the control.
Rest went well, slight falter to #18, was expecting to note going over trail, didn't, was a bit too far east. When I finished, had no voice left whatsoever. Sore throat. Blah.
Takeaway: If I ever lose contact get.it.back! Fully and at earliest opportunity.
QuickRoute1
QuickRoute2
1264/2000
Orienteering 28:47 2.2 mi (13:05 / mi) +99m 11:29 / mi
ahr:148 max:163
Back out, control pick up. A bit tired!
1270/2000
1270/2000
Running 9:39 0.92 mi (10:31 / mi) +27m 9:38 / mi
ahr:157 max:168
Saturday May 7, 2011 #
11 AM
Running warm up/down 6:03 0.67 mi (9:01 / mi) +21m 8:13 / mi
ahr:132 max:159
Orienteering race 58:36 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.
#5
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!
#16
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!
QuickRoute
1232/2000
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.
#5
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!
#16
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!
QuickRoute
1232/2000
Running 2:03 [1] 0.23 mi (8:45 / mi) +4m 8:19 / mi
ahr:126 max:143
Orienteering 17:48 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?
QuickRoute
1240/2000 (not counting the control I skipped!)
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?
QuickRoute
1240/2000 (not counting the control I skipped!)
Orienteering 30:44 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!
QuickRoute
1246/2000
QuickRoute
1246/2000
Friday May 6, 2011 #
6 PM
Running 1:00:13 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!
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!