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Training Log Archive: AliC

In the 7 days ending Jun 12, 2011:

activity # timemileskm+m
  Orienteering6 6:41:54 24.6(16:20) 39.59(10:09) 1039101c
  Running9 3:30:25 20.46 32.93 544
  Strength2 41:30
  Drills2 9:37 0.62(15:25) 1.0(9:35) 3
  Total10 11:03:26 45.68 73.52 1586101c
  [1-5]9 10:35:56
averages - rhr:51

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MoTuWeThFrSaSu

Sunday Jun 12, 2011 #

10 AM

Running 6:09 intensity: (19 @0) + (5:19 @1) + (31 @2) 0.62 mi (10:00 / mi) +4m 9:48 / mi
ahr:122 max:133

Orienteering 15:11 intensity: (32 @0) + (2:57 @1) + (6:58 @2) + (4:44 @3) 1.29 mi (11:46 / mi) +17m 11:18 / mi
ahr:140 max:163

Orienteering 9:31 intensity: (7 @0) + (20 @1) + (1:25 @2) + (3:33 @3) + (4:06 @4) 1.3 mi (7:19 / mi) +47m 6:35 / mi
ahr:160 max:171

Orienteering 13:48 intensity: (25 @1) + (7:04 @2) + (6:19 @3) 1.23 mi (11:13 / mi) +55m 9:51 / mi
ahr:151 max:164 18c

Day 2 – 1.3k – 6, 6, 6 controls – Mauthe Lake

Sprint training, but gosh, I tried to be too speedy and messed up at least once on each loop. Gr. I guess it's good to know where the line of becoming stupid is, but really feel like some of the things were super-silly and I should have done better. Andrew and I started 20s different on Loops 1+2 and then started in opposite directions for Loop 3.

Loop 1- 1->2 fail, I guess mostly because the veg boundary was yellow on both sides, should have been green on one, but this confused me for far, far too long...
Loop 2- Probably my best loop, but messed up coming of the hilltop, I thought the clearing was the road and changed direction accordingly, bad.
Loop 3- Gosh. Things were tricky at the beginning, some growth has maybe changed how the field should be mapped, and a missing earth bank, I think. But the silly thing was just heading on the wrong trail from 17, totally the wrong direction, may have seen the 8 on the map and thought it was 18???

Orienteering 40:08 intensity: (8 @0) + (3:13 @1) + (22:50 @2) + (13:37 @3) + (20 @4) 3.9 km (10:17 / km) +92m 9:12 / km
ahr:147 max:166 9c

Day 2 – 3.9 k – 9 controls – Keillings Lakes
Wowzer, ok, not sure I have ever found thicker 'white' woods as it was between 4 and 5. Just couldn't get through stuff! Ah well, good to try to develop ninja skills for France. It was mostly just that the map is a bit old, so the veg is out-of-date, otherwise totally would have gone around! But happy with how I went around. Almost messed up 6, but had a 'you've gone too far' warning bell go off, which was very helpful.
3 PM

Running 2:04 intensity: (17 @0) + (31 @1) + (1:16 @2) 0.15 mi (13:35 / mi) +22m 9:22 / mi
ahr:123 max:139

Orienteering 1:18:47 intensity: (48 @1) + (50:47 @2) + (23:13 @3) + (3:59 @4) 7.8 km (10:06 / km) +125m 9:21 / km
ahr:151 max:175 15c

Day 2 – 7.8k – 15 controls – Cat's Meow
And the Red course, or almost, from US Champs 2009. Only almost because it was an earlier edition that Kevin planned that was 0.2k longer. So amazing to have a course this long with so few non-contour features! I think I used a trail only once and no stone walls, cliffs, streams at all... awesome. Still took me way longer than people were running it in the fall, but there is a lot more undergrowth/leafy stuff at the moment, according to the locals.

So, I'm happy with the run, learned that high routes on ridges are good for long legs, really helped speed things up. Bit slow to 2, because wasn't always in perfect contact and wasn't trusting enough of coming out at the big ridge/seeing the big depressions on the way. Used the 1 rock on the map to 7, nice.

QuickRoute

Saturday Jun 11, 2011 #

12 PM

Running 2:56 intensity: (7 @0) + (2:49 @1) 0.32 mi (9:08 / mi) +14m 8:03 / mi
ahr:105 max:120

Orienteering 50:48 intensity: (1:05 @0) + (11:14 @1) + (12:12 @2) + (25:31 @3) + (46 @4) 5.3 km (9:35 / km) +116m 8:38 / km
ahr:144 max:170 9c

Day 1 – 5.3k – 9 controls – Cat's Agenda

A first course before lunch to warm up and start getting out on the terrain. And yep, it's different. Really had to think about not all closed loops being hill tops, so much negative contour features. First four went ok if not confident, then totally blew 5. I have not been so lost in a looooong time. I'm still not sure exactly where I went, thought I definitely was certain places on the way through, but then were I was afterwards doesn't make sense... ended up coming out to the open yellow, wasn't even sure which corner of the yellow I was at... jeez!

QuickRoute

Running 2:42 intensity: (1:25 @1) + (1:17 @2) 0.28 mi (9:47 / mi) +11m 8:42 / mi
ahr:125 max:133

3 PM

Running 7:54 intensity: (2:52 @1) + (5:02 @2) 0.74 mi (10:39 / mi) +12m 10:09 / mi
ahr:130 max:144

Orienteering 57:26 intensity: (1:32 @0) + (13:11 @1) + (31:54 @2) + (10:49 @3) 4.6 km (12:29 / km) +114m 11:07 / km
ahr:139 max:163 13c

Day 1 – 4.6k – 13 controls – Cat's Meow

Tunnel-o. Decided to go do the first loop counter-clockwise of Andrew, maybe we'd pass each other somewhere- we must have, but may have been opposite sides of the corridor. And he rocked it, finished way before me. I had a pretty tough time with this one. Definitely left the corridor. Maybe worst was up in a big open field, which is a bit silly, nothing really to make you go off-bearing. Guess it was a gap in the green mostly filled in with a big tree that messed the plan up there... Looking at it, not quite sure why it was so tough, guess my style was cramped a bit by the corridor, and maybe wasn't doing as good a job as picking up what was up and down with the smaller amount of info provided.

Running 1:53 intensity: (48 @1) + (1:05 @2) 0.2 mi (9:30 / mi)
ahr:132 max:144

Running 4:21 intensity: (35 @0) + (2:17 @1) + (1:29 @2) 0.33 mi (13:14 / mi) +27m 10:33 / mi
ahr:118 max:144

Orienteering 41:49 intensity: (4:27 @0) + (6:25 @1) + (19:15 @2) + (11:34 @3) + (8 @4) 3.6 km (11:37 / km) +86m 10:23 / km
ahr:138 max:166 7c

Day 1 – 3.6k – 7 controls – Cat's Agenda

Memory-o! This was fun. There was a piece of map at each control with the way to the next that you had to memorize and then go out and do. Taking splits, it took me 1-1.5 minutes usually at each control to plan and remember the way to the next, that seems like a lot... Only one that didn't work was #2, may not have had the proper respect for how difficult it was yet, and came out on the right ridge, but too far west, and decided I was too far east instead.

Running 2:53 intensity: (25 @1) + (2:18 @2) + (10 @3) 0.31 mi (9:24 / mi) +12m 8:23 / mi
ahr:143 max:162

Friday Jun 10, 2011 #

Note

Wisconsin (Badger Training Camp) bound, super-psyched!!
6 AM

Running 1:11:42 intensity: (29:31 @1) + (42:11 @2) 6.1 mi (11:46 / mi) +276m 10:19 / mi
ahr:131 max:151

Amethyst Brook morning run with Alex- first time around this exact loop, was happy it was about the right length! Great to have company. We both read maps while running, I was using a course on Bigland West up in the Lake District, I think from the very first training camp I was ever at...

Like the trying-to-read map while running with someone else, keeps you honest about not slowing down to look harder. Should bring maps along for runs with the noonies sometimes!
3 PM

Running warm up/down 8:00 [1]

To gym, not too super-duper hot

Strength 24:00 [1]

13 min ankle
6 min hammies
5 min abs

Thursday Jun 9, 2011 #

Note

Grrr.. Have just realized that I'm supposed to fly out of Boston to Paris on the Sunday of the Pittsburgh A-meet. Flight leaves at 7.55 pm, I don't think I can make it there in time from Pittsburgh driving and the one-way flights are really expensive atm... NYC->Paris would have been a much better idea for this trip!
6 PM

Running 14:25 intensity: (4 @0) + (3:29 @1) + (10:35 @2) + (17 @3) 1.64 mi (8:49 / mi) +27m 8:23 / mi
ahr:133 max:156

Drills 8:00 intensity: (8 @0) + (1:55 @1) + (5:57 @2) 0.56 mi (14:20 / mi)
ahr:134 max:152

Running 11:36 intensity: (21 @0) + (9:11 @1) + (2:04 @2) 1.13 mi (10:15 / mi) +19m 9:45 / mi
ahr:122 max:150

Orienteering 29:01 intensity: (8 @0) + (27 @1) + (13:45 @2) + (11:15 @3) + (3:26 @4) 3.2 km (9:04 / km) +65m 8:14 / km
ahr:154 max:173 20c

Cemetery Hill Sprint post-thunderstorm coming through!

Goal was to try to push the pace. But, again, it was tricky!! So had to back off, no L5, only a bit of L4. Pretty smooth through first 5. Then 6, I had forever to read the map on the trail coming in and still didn't get it right, boo. Slightly flustered from that, so decided to green-bash to 7 instead of the nice trail route around...

From then on, ok, sometimes hesitant, infrequently confident enough to really run and go for it. But it's a woods sprint, so isn't super-duper easy or anything. Some probably not-best choices too - 15 went around on ride + trail but then through the woods to 17, which wasn't terrible, but likely trails would have been faster... and sped up a bit into the finish, could finally work a bit harder!

Awesome training, so many thanks to Phil, for making the course and putting out streamers!!!

1504/2000 - <500 to go! closing in...

Running 11:52 [1] 1.13 mi (10:29 / mi) +10m 10:12 / mi
ahr:122 max:151

Wednesday Jun 8, 2011 #

6 AM

Running 5:36 intensity: (4:41 @1) + (55 @2) 0.52 mi (10:46 / mi) +13m 9:59 / mi
ahr:116 max:135 rhr:52

Orienteering 49:52 intensity: (6:19 @1) + (39:30 @2) + (4:03 @3) 2.47 mi (20:11 / mi) +255m 15:17 / mi
ahr:142 max:161 9c

Mt. Tom at almost early o'clock with Alex. First we did a without-compass exercise based on Score-O from last year or so. Went pretty well, had to correct 1 as I got close, was a bit too low. Headed out of 2 maybe a bit the wrong direction, realized and corrected. Met Alex at 4 and we had a bit of debate about which reentrant was which... the mosquitos won the debate I think.

Made friends with extra cliffs to 5, and then 6 was scary scary compass-less, a boulder across a hillside. My plan had been to try to stay flat from the cliff I knew I came around, but I seem to have headed too far over the top, figured it out and got the boulder. 7,8 were good, 9 had issues in the circle, dot knolls are tough things, I founds something too small at first, turns out.

QuickRoute

1484/2000

Drills 1:37 intensity: (49 @1) + (48 @2) 0.07 mi (24:33 / mi) +3m 21:30 / mi
ahr:127 max:146

Running 2:11 intensity: (1:34 @1) + (37 @2) 0.13 mi (16:49 / mi)
ahr:124 max:146

Orienteering 15:33 intensity: (2:12 @1) + (10:35 @2) + (2:46 @3) 0.66 mi (23:34 / mi) +67m 17:55 / mi
ahr:139 max:162 1c

A wee bit of memory-o before I convinced Alex we really had to bail or she was going to be super late to fish-stunning. The one leg I did went well, but it was pretty easy.

1485/2000

Running 12:42 intensity: (3 @0) + (3:49 @1) + (7:22 @2) + (1:26 @3) + (2 @4) 1.09 mi (11:42 / mi) +13m 11:16 / mi
ahr:140 max:166

Tuesday Jun 7, 2011 #

6 PM

Running warm up/down 12:09 intensity: (34 @1) + (9:35 @2) + (2:00 @3) 1.54 mi (7:53 / mi) +23m 7:32 / mi
ahr:147 max:159 rhr:51

Showed up and put a few snazzy flyers up advertising the orienteering at Mt. Tom meet Saturday. Got asked about it by at least two guys, one of whom already orienteers some, knows Phil.

Running race 18:24 intensity: (7 @0) + (9 @1) + (7 @2) + (20 @3) + (2:07 @4) + (15:34 @5) 3.1 mi (5:56 / mi) +55m 5:38 / mi
ahr:180 max:187

Nice, a few more seconds off! Came in 2nd overall to my friend Aaron. Was a solid race, a new XC PR and puts me on the top 10 women ever at the race, sneaking into 9th by 1 second, woo! A pair of racing flats and some cooler weather and I should be threatening under 18 hopefully... (was ~90 at race time this eve).

Pace was 5.42, 5.46, 6.56. Compares to 4 weeks ago: 5.51, 5.47, 6.56, so went out a bit faster. Didn't feel like I was dying, but maybe could have paced better. Or pushed harder in last mile? There was no one immediately to race then this time around.

Running warm up/down 8:19 intensity: (17 @1) + (4:24 @2) + (3:38 @3) 0.9 mi (9:15 / mi) +1m 9:13 / mi
ahr:152 max:163

Warm down with Aaron. He just ran his first sub-3 marathon a week and a half ago up at Burlington, good stuff. He also mentioned he's going to stop telling non-runners about his running, because he keeps getting the response that *everyone* thinks they are a runner and can relate the training he's doing. That happens less often with o....

Running warm up/down 2:37 intensity: (1:40 @2) + (57 @3) 0.25 mi (10:29 / mi) +5m 9:52 / mi
ahr:150 max:165

Wee extra warm down with Phil, before realizing it was awards time and should head back.

Monday Jun 6, 2011 #

Strength 17:30 [0]
rhr:50

Ankles @ gym, was crowded, hammies at home, where Alex has moved in for the week, along with ice cream!

Moved it up to 7 leg dips on Bosu with the weak ankle, 15 repeats on the hammies.

Note

Have flights to WOC, JFK <-> GVA!

And actually realized I'm heading to France even sooner, end of this month for a conference in Paris, hope to get out to Fontainebleau on the weekend, does anyone know someone there to contact? Approachable easily by public transport?

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