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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: AliC

In the 7 days ending Oct 28, 2011:

activity # timemileskm+m
  Orienteering7 4:53:07 19.69 31.69 553111c
  Rollerskiing1 1:08:30 9.25(7:24) 14.89(4:36) 16413c
  Running6 1:07:22 3.43 5.51 59
  Strength3 29:31
  Drills1 5:09 0.34(15:19) 0.54(9:31) 1
  Total10 7:43:39 32.7 52.63 777124c
  [1-5]8 6:55:16

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SaSuMoTuWeThFr

Friday Oct 28, 2011 #

4 PM

Running warm up/down 4:33 intensity: (37 @1) + (2:49 @2) + (1:07 @3) 0.57 mi (7:59 / mi)
ahr:136 max:161

Orienteering race 13:51 intensity: (26 @1) + (22 @2) + (25 @3) + (7:44 @4) + (4:54 @5) 1.53 mi (9:03 / mi) +37m 8:25 / mi
ahr:172 max:182 11c

Cuivre River Sprint

Whew, just in time after rerouting through Detroit and 2nd plane much delayed! And was nemesised, Ian about 30 seconds faster and Vadim 1 second... did just get Wyatt though =)

Anyways, was super confused off the start, 9 extra seconds to Ian on a 50m leg? But didn't make a real mistake, just took that long for my head to figure things out. Also a moment of figuring out as I ended up right infront of the out of bounds from 3-4. Other than that, fast and furious, and ouchie there's pricker bushes!!
8 PM

Running warm up/down 9:38 intensity: (1:35 @0) + (4:39 @1) + (3:12 @2) + (12 @3) 0.86 mi (11:11 / mi) +31m 10:04 / mi
ahr:116 max:155

Orienteering race 1:02:58 intensity: (14 @0) + (16 @1) + (6:22 @2) + (14:57 @3) + (39:12 @4) + (1:57 @5) 5.35 mi (11:46 / mi) +212m 10:29 / mi
ahr:166 max:180 13c

Night-o champs @ Cuivre River

First time out with new light! Like it, but do need to figure a solution to the mounting bracket, some issues with it's shape mean light can't be angled up as high as you might like, enter sandpaper...

A decent run for the most part, but dropped a few minutes due to parallel feature error to 3. And it was green there, not pleased with myself, should have attacked from the trail actually crossing stream, instead of looking for a vaguely north-heading reentrant....

Also goofmuppeted 8->9when I came down to first section of N-S stream, though I was at 2nd section and acted accordingly. Which put me on top of a hill I had no business being on. Finally realized after a bit what was going on, not as epic time loss as last because mostly kept going in the right direction, yay compass, even when was totally confused.

12->13 for the finish was brutal. So much unmapped green, ouchie, ouch ouch.

590/2000

Running warm up/down 8:37 intensity: (4:23 @1) + (4:06 @2) + (8 @3) 0.75 mi (11:34 / mi) +24m 10:31 / mi
ahr:131 max:156

Thursday Oct 27, 2011 #

7 AM

Strength (abs) 14:00 [0]

10 min abs, 2 min back, 2 min SJJs- added arms, all good

Wednesday Oct 26, 2011 #

6 AM

Rollerskiing warm up/down 25:36 intensity: (22:52 @1) + (2:44 @2) 3.5 mi (7:18 / mi) +15m 7:13 / mi
ahr:115 max:138

Rollerskiing race 20:36 intensity: (5 @0) + (32 @1) + (10:57 @2) + (7:37 @3) + (1:25 @4) 3.51 mi (5:52 / mi) +3m 5:51 / mi
ahr:152 max:172 13c

Rollerski-o champs @ Noho Industrial Park

Fun stuff in the early morning (started out the warm up with a headlamp and was happy to have it!). Reasonably detailed navigation in the industrial park, had to figure out what was road and what wasn't on the map (kinda hard in low light), and keep track of buildings etc. to find the control site (a dumpster, a drainpipe, some signs, very glamourous =))

My HR didn't get very high- guess it wasn't too hilly and in the industrial park had to be figuring things out/there was quite bumpy pavement. But Greg destroyed me (2 min) and Alex was ahead before she got totally confused in the land of the storage area.

Rollerskiing warm up/down 7:33 intensity: (4:42 @1) + (2:51 @2) 1.06 mi (7:09 / mi)
ahr:124 max:142

Rollerskiing warm up/down 3:49 [1] 0.2 mi (19:01 / mi) +5m 17:39 / mi
ahr:110 max:126

Rollerskiing race 10:56 intensity: (10 @0) + (12 @1) + (4:20 @2) + (6:14 @3) 0.98 mi (11:09 / mi) +141m 7:43 / mi
ahr:154 max:164

Rollerski-o sprint/uphill champs @ Sugarloaf

Bummer, gate closed, we'd have to walk down. At least an excuse for PG to join in the early-morning fun and hike our shoes up =)

Had to answer questions based on data on the way up. First two, easy, $2 entry fee on a sign right at the bottom, and speed limit = 15mph. Harder: count the bright orange posts on the way to control #1. Totally had them until the last post, then couldn't decide if it was 12 or 13... whoops! I guessed wrong at the top. Then up up up, no one in sight, apparently not going that hard based on ridiculously low HR. #4th question: how far to parking from start of the downhill. I figured there would be a sign, but looked around, didn't see it when I thought the downhill started, didn't bother after initial look around, just wanted to be done. #5- also easy, how many handicapped spots within 30m of control #2, 2. And done.

But seriously, I should have worked harder. 164 is not an interval-level heartrate.
9 PM

Note

And new night-o kit all works! light attached to headstrap attached to battery held in lip balm-lingerie all strapped to me. Now need to not forget some critical part of the set up on the way to St. Louis....

Tuesday Oct 25, 2011 #

5 PM

Running warm up/down 6:13 intensity: (1:58 @1) + (4:15 @2) 0.77 mi (8:04 / mi)
ahr:135 max:151

Orienteering race 19:20 intensity: (2:46 @1) + (13:26 @2) + (3:08 @3) 1.53 mi (12:38 / mi) +2m 12:35 / mi
ahr:137 max:160 18c

Corn Maze-o Classic Champs @ Mike's Maze

Whisked away by Phil straight from a talk on dust formation/destruction in core collapse supernovae up to the Corn Maze classic champs. Also whisked was Marek P, who is visiting the biochem department here from the Czech republic- good timing to make both the US SML and Corn Maze champs!

Anyways, third behind the super-speedy Marek and Greg. No big mistakes lost contact maybe 3 times, never disastrously- is super hard!!! One bit was bonus hard where Irene had wreaked her havoc on the corn, other than that I found keeping my orientation in and out of the controls (generally inside the letters) the hardest, maybe visualizing my escape route out of each would have helped. Never really used the compass...

Strength 1:31 [1] 0.0 mi
ahr:124 max:133

3 x 16 pushups, they weren't so bad

Orienteering race 8:15 intensity: (2:05 @0) + (1:43 @1) + (4:27 @2) 0.42 mi (19:38 / mi)
ahr:119 max:147

Corn maze-o Sprint Champs @ Mike's Maze

Disappointing sprint really. Issues in and out of the letters again, bit of a fumble at the end, put me a full minute back! In a 4 min race! Gosh-a-roni....

566/2000

Orienteering 5:04 intensity: (4 @0) + (4:45 @1) + (15 @2) 0.4 mi (12:40 / mi)
ahr:120 max:131

Bit of an extra scamper around the maze, then Bub's! Fun times.

Monday Oct 24, 2011 #

Strength 14:00 [0]

10 min abs, 2 min back, 2 min side plank- forgot to do the sideways jumping jacks while side-plancking, whoopsie...

Sunday Oct 23, 2011 #

Note

Had a blast this whole weekend. As a competitor, really, really enjoyed all 3 races. So so many thanks to all my clubmates (+ others) for all the oodles of time they put in to make it such a great set of races! This is really the first time I've been at all involved in running an A-meet, but between living far-ish away and wanting to race, I really only helped the smallest smidge. At least I became aware of how much time, energy and piece-of-mind is required to put such an event on, and am so grateful for the all the effort!
10 AM

Running 6:21 intensity: (28 @1) + (5:53 @2) 0.48 mi (13:15 / mi) +4m 12:55 / mi
ahr:126 max:150

Drills 5:09 intensity: (38 @1) + (4:31 @2) 0.34 mi (15:19 / mi) +1m 15:11 / mi
ahr:141 max:156

Orienteering race 1:17:14 intensity: (40 @0) + (13:56 @1) + (9:25 @2) + (15:01 @3) + (30:39 @4) + (7:33 @5) 7.73 mi (9:59 / mi) +239m 9:07 / mi
ahr:155 max:181 27c

US Champs Long @ Middlesex Fells

And made it 3 for 3, nice =).

Lots of trail running, which is hard to avoid on the Fells, but that also lets you run fast and perhaps mix up trails with a slightly more oxygen-deprived brain than normal. That's my best explanation for not being able to get myself to #24, a pretty obvious one on top of a bridge... should have been way easy, but I came out of the woods and nothing made sense until I ran into a parking lot. Gosh!

Lost a bit right of the bat to #1 too, wrong trail chosen from first junction.
2 PM

Orienteering (control pickup) 15:30 [0] 0.87 mi (17:49 / mi) +15m 16:55 / mi
7c

Divied up controls, and forgot to write Mikell and I were doubling up on sets, whoopsie, so people went out and attempted to double-collect, my bad!

Orienteering (control pickup) 28:29 [1] 1.86 mi (15:19 / mi) +48m 14:11 / mi
8c

And then much-needed dinner, mmmm, Yaki Udon.

542/2000

Saturday Oct 22, 2011 #

10 AM

Orienteering warm up/down 6:00 [1]

Model map, getting in tune.

Running warm up/down 5:00 [1]

Orienteering race 40:26 intensity: (26 @1) + (8:00 @2) + (15:00 @3) + (15:00 @4) + (2:00 @5)
20c

US Champs Middle @ Lynn Woods

Wow, that took such focus! Found it quite technical, very 'middle'.

Most happy with how I raced in this one out of the 3 this weekend (nice that it was the WRE!). I never felt very speedy, but found the right balance between going as fast and not losing myself in the low-visibility and sometimes vaguish areas.

A few bobbles:
1- went through the dark green marsh, not an awesome start...
4- scary, low-vis and vague from the squiggly trail corner in
5- hit trail first, almost right on though, just a bit high
8- almost ran past to spur closer to pond
13- went right route choice, to trail before dark green
15- went straight, didn't see Alex's awesome route choice of far left, along parking
18- checked out earlier too-low cliff
2 PM

Orienteering 16:00 intensity: (8:00 @1) + (8:00 @2)
7c

Control pick-up, the furthest set away, bit of dismay to find a wooden sawhorse at the 6th of the 7 I was collecting, ran back with it awkwardly draped over my neck...

Running 27:00 intensity: (10:00 @1) + (17:00 @2)

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