Training Log Archive: AliCIn the 7 days ending Oct 31, 2011:
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Monday Oct 31, 2011 #
2 PM
XC skiing 53:02 4.15 mi (12:47 / mi) +6m 12:43 / mi
ahr:130 max:155
Yee-ha! A halloween ski, awesome!
Power came back in my apt at 5am, little smoke alarm beep and my fridge whirring up let me know, had been out upon arrival, but having 4 headlights in my luggage made it not so difficult to deal with. =)
Anyways, put in a job application that was due at 1700h GMT with 20 min to spare and then Alex had made scrumptious puff pastry berry things from ingredients that had been defrosting from the Gagarin's freezer- their power still out. Major yum!
For the ski itself, went out to the garage, decided the best victims were classic rock skis that had 2 year old klister and paper napkins sticking to them. Tore off as much napkin as possible and headed out. Not my finest wax job ever...
Worked a-ok though, if slow, did loop-d-loops around grassy areas, to campus and back. Mostly classic, a bit of double pole and a bit of skating. Fun to be out! No one else skiing though...
Power came back in my apt at 5am, little smoke alarm beep and my fridge whirring up let me know, had been out upon arrival, but having 4 headlights in my luggage made it not so difficult to deal with. =)
Anyways, put in a job application that was due at 1700h GMT with 20 min to spare and then Alex had made scrumptious puff pastry berry things from ingredients that had been defrosting from the Gagarin's freezer- their power still out. Major yum!
For the ski itself, went out to the garage, decided the best victims were classic rock skis that had 2 year old klister and paper napkins sticking to them. Tore off as much napkin as possible and headed out. Not my finest wax job ever...
Worked a-ok though, if slow, did loop-d-loops around grassy areas, to campus and back. Mostly classic, a bit of double pole and a bit of skating. Fun to be out! No one else skiing though...
Sunday Oct 30, 2011 #
10 AM
Running warm up/down 6:39 0.49 mi (13:38 / mi) +1m 13:33 / mi
ahr:109 max:141
Drills warm up/down 6:45 0.47 mi (14:16 / mi)
ahr:142 max:162
Running warm up/down 9:10 0.98 mi (9:18 / mi)
ahr:136 max:147
11 AM
Orienteering race 33:00
Relay Champs @ Creve Coeur Lake
And running the 3rd leg, Red course for CSU Team 2 (Alex, Ian, me, Mikell). Alex cruised in not far back and then Ian caught speedy early on, but couldn't break away, ended up handing off in the lead, maybe 10 seconds or just a bit more. Clem who started just a bit behind, caught me as I hesitated into 2. Then ran down the ditch, planning to maybe just cross the black bordered little stream, got there and mmmm, maybe not...
Then much navigating around and probably more just behind Clem, although now and again took my own slightly different routes. Such open woods, very hard to get away from someone, or get dropped. We were very even, I slightly missed 12, Clem got a bit of a lead, he went with trail route to 13, decided I might as well too, no other good attackpoint. Clem turned early off the trail, I stayed on and was attacking the control just fine, when I was distracted by him + another control on a rootstock over to my left. Bah!!
Then was trailing, just barely catching until 17 which we punched right together, then racing racing racing to the last two controls. Jeez louise, tough work! I ended up just a bit before, but not significantly at all, decision for the final leg: Mikell versus Wyatt. Sounds like their race was similar, and Mikell was faster into the final two running legs, wahooo!!!! And CSU team 3 into 3rd, not bad, not bad. Must say new uniforms = way snazzy too!
637/2000
And running the 3rd leg, Red course for CSU Team 2 (Alex, Ian, me, Mikell). Alex cruised in not far back and then Ian caught speedy early on, but couldn't break away, ended up handing off in the lead, maybe 10 seconds or just a bit more. Clem who started just a bit behind, caught me as I hesitated into 2. Then ran down the ditch, planning to maybe just cross the black bordered little stream, got there and mmmm, maybe not...
Then much navigating around and probably more just behind Clem, although now and again took my own slightly different routes. Such open woods, very hard to get away from someone, or get dropped. We were very even, I slightly missed 12, Clem got a bit of a lead, he went with trail route to 13, decided I might as well too, no other good attackpoint. Clem turned early off the trail, I stayed on and was attacking the control just fine, when I was distracted by him + another control on a rootstock over to my left. Bah!!
Then was trailing, just barely catching until 17 which we punched right together, then racing racing racing to the last two controls. Jeez louise, tough work! I ended up just a bit before, but not significantly at all, decision for the final leg: Mikell versus Wyatt. Sounds like their race was similar, and Mikell was faster into the final two running legs, wahooo!!!! And CSU team 3 into 3rd, not bad, not bad. Must say new uniforms = way snazzy too!
637/2000
Saturday Oct 29, 2011 #
9 AM
Running warm up/down 6:53 0.88 mi (7:49 / mi) +11m 7:32 / mi
ahr:147 max:165
Did a jogeroo for a warmup, because otherwise my crunchy ankle just won't behave! Actually may have sped up a bit faster than a jogeroo near the end, legs were feeling pretty speedy! Remembered sunscreen today, woo!
(guest posted by the other giggle)
(post produced much giggling by both giggles)
(guest posted by the other giggle)
(post produced much giggling by both giggles)
Orienteering race 36:25 5.3 km (6:52 / km) +100m 6:17 / km
ahr:173 max:182 16c
Blue Middle @ Cuivre River
Much different than last weeks middle, very visible and small scale ridge-and-valley type terrain. So time to run fast! Was sometimes a bit off, but always just enough info around to correct. From splits, I was pretty even on short legs, seem to have lost the most on the two longish ones, no real mistakes.
Third to Clem then Mikell, nemisesed Ian by a minute.
3- a bit off towards the south, shape of the reentrant told me
4- also a bit too far south, again, the shape of the high plateau ending was helpful
5- perplexed at how I ended up so much lower, thought I was on a good bearing from a ditch junction....
7- was confused at first big reentrant junction, for some reason forgot to expect it...
9- went R of the line, maybe better left, attempted to use a boulder in a reentrant as attack, never found it (almost the only boulder on map), but at least reentrant was a-ok
12 - decided to try to avoid a few ditches, aimed more left, probably not worth it
13- bit scary find-a-tree, but I stayed right on line the whole way
14- battle through grossness!
Much different than last weeks middle, very visible and small scale ridge-and-valley type terrain. So time to run fast! Was sometimes a bit off, but always just enough info around to correct. From splits, I was pretty even on short legs, seem to have lost the most on the two longish ones, no real mistakes.
Third to Clem then Mikell, nemisesed Ian by a minute.
3- a bit off towards the south, shape of the reentrant told me
4- also a bit too far south, again, the shape of the high plateau ending was helpful
5- perplexed at how I ended up so much lower, thought I was on a good bearing from a ditch junction....
7- was confused at first big reentrant junction, for some reason forgot to expect it...
9- went R of the line, maybe better left, attempted to use a boulder in a reentrant as attack, never found it (almost the only boulder on map), but at least reentrant was a-ok
12 - decided to try to avoid a few ditches, aimed more left, probably not worth it
13- bit scary find-a-tree, but I stayed right on line the whole way
14- battle through grossness!
Running warm up/down 6:25 0.57 mi (11:12 / mi) +9m 10:41 / mi
ahr:129 max:142
Running warm up/down 4:53 0.55 mi (8:51 / mi) +11m 8:20 / mi
ahr:144 max:152
Orienteering 39:39 2.07 mi (19:09 / mi) +47m 17:54 / mi
ahr:123 max:156
Shadowing Alex's friend Sharon on her first orienteering course- yellow and I was a fairly active shadow, but was fun and she did find all!
2 PM
Running 2:37 [1] 0.26 mi (10:10 / mi)
ahr:110 max:138
Orienteering race 14:11 1.56 mi (9:05 / mi) +1m 9:04 / mi
ahr:157 max:176 12c
Middle corn maze-o champs
And hard as usual, corn mazes are really great. This one was more about route planning, making sure you could get through the maze to each control. I failed that on #7, just didn't see I couldn't get through heading around this circle-y thing going clockwise, had to backtrack...
618/2000
And hard as usual, corn mazes are really great. This one was more about route planning, making sure you could get through the maze to each control. I failed that on #7, just didn't see I couldn't get through heading around this circle-y thing going clockwise, had to backtrack...
618/2000
Running warm up/down 3:31 0.42 mi (8:28 / mi) +1m 8:24 / mi
ahr:131 max:142
Running warm up/down 50 0.1 mi (8:46 / mi) +1m 8:29 / mi
ahr:117 max:134
Friday Oct 28, 2011 #
Event: US Night & Relay Champs
4 PM
Running warm up/down 4:33 0.57 mi (7:59 / mi)
ahr:136 max:161
Orienteering race 13:51 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!!
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 0.86 mi (11:11 / mi) +31m 10:04 / mi
ahr:116 max:155
Orienteering race 1:02:58 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
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 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 3.5 mi (7:18 / mi) +15m 7:13 / mi
ahr:115 max:138
Rollerskiing race 20:36 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.
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 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 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.
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....
C • also 16
Tuesday Oct 25, 2011 #
5 PM
Running warm up/down 6:13 0.77 mi (8:04 / mi)
ahr:135 max:151
Orienteering race 19:20 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...
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 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
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 0.4 mi (12:40 / mi)
ahr:120 max:131
Bit of an extra scamper around the maze, then Bub's! Fun times.