Training Log Archive: AliCIn the 7 days ending Nov 21, 2011:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||
|
|
|
|
|
| |||||||||||||
| Tu | We | Th | Fr | Sa | Su | Mo | ||||||||||||
Monday Nov 21, 2011 #
Strength 14:00 [1]
Gosh-a-roni were legs sore today! Trips up and downstairs in the tower let me know it... quads, one of right hamstrings, calves. Also woke up kinda sniffly, so def a day off, just some abs+back+SJJs to wrap it up.
And I have telescope time in Jan-Feb on a mm telescope in Spain. Hopefully won't be in Tahoe WC time... wouldn't be good to duck out of, although could probably make someone else on the proposal go observe for me. Crossing fingers for not that week!
And I have telescope time in Jan-Feb on a mm telescope in Spain. Hopefully won't be in Tahoe WC time... wouldn't be good to duck out of, although could probably make someone else on the proposal go observe for me. Crossing fingers for not that week!
Sunday Nov 20, 2011 #
Event: NEOC: Blue Hills Traverse
Running warm up/down 4:00 [1]
Orienteering 1:54:52 [4] 13.9 km (8:16 / km)
Blue Hills Traverse
Won! By ~2.5 min over Dancho. And probably my most lonely BHT so far, from 7 not in contact with anyone else. Was with Dancho and Andrew until then though, so at least got a dose of mass-start fun. Pretty clean run, bit of a bobble to 15 thinking I was supposed to go to 17, then just some small little things. Towards the end, wasn't really reading ahead that much, tired and also wanted to expend extra mental energy to make sure to really come up with a good plan.
1- easy just off the trail, but Dancho bolted from the start and was nearly 20s up already!
2- straight, pretty much following Andrew
3- Dancho leading
4- first trail run, and whoops, I nearly just went totally the wrong way, heading N on first trail I hit, but noted I didn't want a swamp on my left...
5- Andrew's bearing was better than mine, but he drifted up to me, then we both had to go down, bit low-vis, I found the rock first
6- fine
7- leading easy to ID rocky hill top
8- and broke away, not sure how, ran trail to stream to trail to gap around cliff by the marsh and then sailed down the hillside, wee bit nervous to be alone, but spike. Drank water and had the Honey Stinger goo that Eric had given me as I forgot to bring one...
9- trails for a bit, then up. I was a bit scared by the vagueness at the top, ran along trail to junction just to be sure
10- up reentrant, maybe could have avoided that green. also got a bit confused by some cliff under-mappage on way up, but sensibly kept going. impressed Tim P. won this one
11-12-13- the pretty trivial trail-running ones, gathered I was leading through the water/food stop, with Dancho maybe a minute behind, took sports drink.
14- up hill, not much to place the boulders, was diligent about bearing
15- um, repeat fail. Last week, went to 18 instead of 8. this leg, I decided I needed to go to 17.... so planned and executed going to 17 quite well, but then while reading ahead on a trail nearly there, I realized I actually should probably go to 15-16 first. Still apparently not a terrible route, had 2nd split, only a few seconds behind Dancho. Also, leaving trail to 15 wiped out hard forearm -> rock, ouchie!
16- hesitation on slightly earlier rockiness
17- fine
18- bit off bearing to R
19- got close using stone wall handrail, low vis area made it nice to have come from a close attackpoint
20- felt like brain was becoming noticably tired on this one, attacked from rocky hill nearby, but found it hard to evaluate distance/direction to go from it... ended up seeing the boulder on way past maybe 30 m too far east
21- attempted to find mini-path through greenbriar, failed, so just ran big trails, slighty confused by water stop not being where mapped, but no biggy, had just slightly passed it. Tired going up the hill!!!
22- wiggly left of line. Kinda like Lori's no-climb route to right having seen it now though, wonder if it was faster? Dancho did get me by 30s...
23- fine if timid
24- could have had a bit more agressive angle towards green marsh, ended up lower on stream than I needed to
25- straight times, time to push it in!!!
26- tangled in some green briar right on the approach, and was a bit off to the north, could tell from way wall wasn't quite bending yet. Also, this control was super-hidden down behind rockiness under cliff...
Finish wasn't quite working when I came in, but Ian scampered off and found one pretty quick.
Happy with the race. Biggest technique issues were attempting to go to wrong control for 15, the wrong trail initial running to 4, possibly route choices to 10 and 22.
QuickRoute
833/2000
Won! By ~2.5 min over Dancho. And probably my most lonely BHT so far, from 7 not in contact with anyone else. Was with Dancho and Andrew until then though, so at least got a dose of mass-start fun. Pretty clean run, bit of a bobble to 15 thinking I was supposed to go to 17, then just some small little things. Towards the end, wasn't really reading ahead that much, tired and also wanted to expend extra mental energy to make sure to really come up with a good plan.
1- easy just off the trail, but Dancho bolted from the start and was nearly 20s up already!
2- straight, pretty much following Andrew
3- Dancho leading
4- first trail run, and whoops, I nearly just went totally the wrong way, heading N on first trail I hit, but noted I didn't want a swamp on my left...
5- Andrew's bearing was better than mine, but he drifted up to me, then we both had to go down, bit low-vis, I found the rock first
6- fine
7- leading easy to ID rocky hill top
8- and broke away, not sure how, ran trail to stream to trail to gap around cliff by the marsh and then sailed down the hillside, wee bit nervous to be alone, but spike. Drank water and had the Honey Stinger goo that Eric had given me as I forgot to bring one...
9- trails for a bit, then up. I was a bit scared by the vagueness at the top, ran along trail to junction just to be sure
10- up reentrant, maybe could have avoided that green. also got a bit confused by some cliff under-mappage on way up, but sensibly kept going. impressed Tim P. won this one
11-12-13- the pretty trivial trail-running ones, gathered I was leading through the water/food stop, with Dancho maybe a minute behind, took sports drink.
14- up hill, not much to place the boulders, was diligent about bearing
15- um, repeat fail. Last week, went to 18 instead of 8. this leg, I decided I needed to go to 17.... so planned and executed going to 17 quite well, but then while reading ahead on a trail nearly there, I realized I actually should probably go to 15-16 first. Still apparently not a terrible route, had 2nd split, only a few seconds behind Dancho. Also, leaving trail to 15 wiped out hard forearm -> rock, ouchie!
16- hesitation on slightly earlier rockiness
17- fine
18- bit off bearing to R
19- got close using stone wall handrail, low vis area made it nice to have come from a close attackpoint
20- felt like brain was becoming noticably tired on this one, attacked from rocky hill nearby, but found it hard to evaluate distance/direction to go from it... ended up seeing the boulder on way past maybe 30 m too far east
21- attempted to find mini-path through greenbriar, failed, so just ran big trails, slighty confused by water stop not being where mapped, but no biggy, had just slightly passed it. Tired going up the hill!!!
22- wiggly left of line. Kinda like Lori's no-climb route to right having seen it now though, wonder if it was faster? Dancho did get me by 30s...
23- fine if timid
24- could have had a bit more agressive angle towards green marsh, ended up lower on stream than I needed to
25- straight times, time to push it in!!!
26- tangled in some green briar right on the approach, and was a bit off to the north, could tell from way wall wasn't quite bending yet. Also, this control was super-hidden down behind rockiness under cliff...
Finish wasn't quite working when I came in, but Ian scampered off and found one pretty quick.
Happy with the race. Biggest technique issues were attempting to go to wrong control for 15, the wrong trail initial running to 4, possibly route choices to 10 and 22.
QuickRoute
833/2000
C • bbbbb 12
Friday Nov 18, 2011 #
7 AM
Rollerskiing 1:11:55 8.96 mi (8:02 / mi) +32m 7:56 / mi
ahr:111 max:167
Oooh, not so avid to get out into the 36 degrees this morn. River Rd. specific strength, solo, sad. Read Hampstead Heath and Longshaw Estate while out. Two legs on Longshaw looked miserable, contouring in rockiness right below big cliffs.
Legs were tired from yesterday, but what is most sore? Medial glutes. Curious- was really expecting the quads to complain most... Anyways, so on leg ones focused more on technique, less on killing it.
Legs were tired from yesterday, but what is most sore? Medial glutes. Curious- was really expecting the quads to complain most... Anyways, so on leg ones focused more on technique, less on killing it.
Thursday Nov 17, 2011 #
7 AM
Running 49:45 5.5 mi (9:02 / mi) +244m 7:57 / mi
ahr:129 max:176
Outa bed, onto the pavement! These were downhill intervals, designed to try to train eccentric (is that it?) contraction in prep for a Turkey day 5 miler that I know has a killer downhill... Does feel strange doing intervals jogging the up and flying the down!
Will see how sore I get...
Will see how sore I get...
6 PM
Strength 7:50 [1]
pushups (3 x 18) and hammies
Wednesday Nov 16, 2011 #
8 AM
Running 13:19 0.76 mi (17:31 / mi) +70m 13:37 / mi
ahr:114 max:148 shoes: Inov8 Orocs
To Mt. Tom, road up said closed so parked at bottom and headed up up up...
Orienteering 12:50 0.8 mi (16:03 / mi) +92m 11:49 / mi
ahr:154 max:166 8c shoes: Inov8 Orocs
Alex's Control Pick, Part 1
Technique goal for today: leave controls properly, in right direction and with some sort of plan. Worked well through this bit. Had a bit of a roundabout way to 1, but hey I went 'off' the map. Fairly smooth, some hesitation to 4, trying to decide if I was on the right nose or the lower form line one, also a bit to 5, dot knolls are sometimes hard to ID.
QuickRoute (might have been lazy adjusting 2,3)
Technique goal for today: leave controls properly, in right direction and with some sort of plan. Worked well through this bit. Had a bit of a roundabout way to 1, but hey I went 'off' the map. Fairly smooth, some hesitation to 4, trying to decide if I was on the right nose or the lower form line one, also a bit to 5, dot knolls are sometimes hard to ID.
QuickRoute (might have been lazy adjusting 2,3)
Orienteering 24:56 1.32 mi (18:54 / mi) +127m 14:33 / mi
ahr:139 max:157
And line-o! Pretty good, although obviously off at one point. I didn't see anything else to do on that blank hillside with just vague lumps up to my right. So turned up too early, was surrounded in green on the way down. Figured it out because I was on a hilltop, but not that pleased.
QuickRoute
QuickRoute
Orienteering 21:12 1.29 mi (16:26 / mi) +22m 15:36 / mi
ahr:133 max:154 12c shoes: Inov8 Orocs
Second half of control-pick. Had a chat with Phil and said hi to Phin, they were just approaching 8 when I looped back from line-o. Tied my shoes up tight, running in new Inov8 Orocs, but need to tie laces tighter, feet were slip-slipping.
Then off, but to 9 was a bit shaky, then got some flow until 13. 12->13 was basically the same as a leg PG and I had both previously messed up, and I was closer this time, but still messed it up, being on the cliffed dot-knoll instead of the proper cliff the first time then being confused when I tried to leave and no marshy-pond. Bah!
A few of the last ones, must have lost focus, hadn't planned my exit/route by the time I got to the control. To keep working on!
QuickRoute
807/2000
Then off, but to 9 was a bit shaky, then got some flow until 13. 12->13 was basically the same as a leg PG and I had both previously messed up, and I was closer this time, but still messed it up, being on the cliffed dot-knoll instead of the proper cliff the first time then being confused when I tried to leave and no marshy-pond. Bah!
A few of the last ones, must have lost focus, hadn't planned my exit/route by the time I got to the control. To keep working on!
QuickRoute
807/2000
Running 7:00 0.72 mi (9:43 / mi) +6m 9:28 / mi
ahr:127 max:138
7 PM
Strength 14:02 [1]
Abbity abs + back + SJJs. Need to acquire a fender for my bike, wet out!
Tuesday Nov 15, 2011 #
7 AM
Rollerskiing 53:37 4.73 mi (11:20 / mi) +58m 10:55 / mi
ahr:119 max:166
Morningski doublepole with Alex just out on the bike path, chatting chatting. Triceps a bit sore from yesterday's 2/3 dips.
12 PM
Running 10:26 1.21 mi (8:36 / mi)
ahr:137 max:153
Drills 5:00 0.4 mi (12:39 / mi)
ahr:146 max:160
Running 41:40 5.62 mi (7:25 / mi) +35m 7:16 / mi
ahr:157 max:186
Noonrunners delayed a bit so I could emerge from my ending-at-noon telecon, then over to the track. First time at the same workout as Christer, a Swedish exercise physiologist on sabbatical from Umeå who also happened to run at UConn during college (steeplechase).
Anyways, Alejandro's workout of 5 x 1k, which is the same as I did last week, but whatever, figured still good to do. Brought the map (Tiomila 2008) on 2nd and 4th and just tagged right behind Alejandro, faster than reading the map alone for sure, apparently necessary to outsource the mental effort of pacing... 5th one just went for it, told Christer I was going to go for 3.20, he said he'd help me and pull ahead on the last 200, ended up being 3.10, nice!
Times:
3.27
3.30
3.23
3.36
3.10
Anyways, Alejandro's workout of 5 x 1k, which is the same as I did last week, but whatever, figured still good to do. Brought the map (Tiomila 2008) on 2nd and 4th and just tagged right behind Alejandro, faster than reading the map alone for sure, apparently necessary to outsource the mental effort of pacing... 5th one just went for it, told Christer I was going to go for 3.20, he said he'd help me and pull ahead on the last 200, ended up being 3.10, nice!
Times:
3.27
3.30
3.23
3.36
3.10