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Training Log Archive: AliC

In the 7 days ending Jun 23, 2012:

activity # timemileskm+m
  Orienteering4 4:40:18 22.59(12:24) 36.36(7:43) 811116c
  Running5 1:49:47 12.26(8:57) 19.74(5:34) 222
  Crosstrainer1 30:00
  Cycling2 29:51 6.5(4:36) 10.46(2:51) 4
  Strength2 27:10 0.18 0.29 2
  Total8 7:57:06 41.53 66.84 1039116c
  [1-5]7 6:33:48

» now

Saturday Jun 23, 2012 #

7 AM

Cycling 11:36 [1] 3.02 mi (3:50 / mi) +1m 3:50 / mi

Over to the Esplanade, kinda quickly to not be too late for meeting Barb + Dave... just drizzling really, glad the T-storm passed!

Orienteering 19:19 [4] 2.78 mi (6:57 / mi) +1m 6:56 / mi

Tour de Park-o Round 1 = Esplanade 2011

Loooong way out to 1, I definitely planned exactly to 2 and noted 3 in passing, but didn't quite remember if the wall was crossable or not on the way to 3, had to double check.

Reading smoothly, not too complicated, but the criss-crosses at the bridges meant frequent changing of direction + quick reorientation were necessary, could have been a bit better prepared for one or two of them, just envisioning how I would leave more than simply thinking, "just pop over the bridge".

Wiped out, fairly hard, on the wet downhill-side of the bridge from 7-8, ouchie!

Some construction toward the end meant readjusting plans just in that bit, but otherwise a fun course!

11 AM

Cycling 18:15 [0] 3.48 mi (5:15 / mi) +3m 5:14 / mi

Orienteering 18:03 [0] 2.57 mi (7:01 / mi) +4m 6:59 / mi

Tour de Park-o Round 2, Mystic River

Just Ian and I for this one, and not so much time before we were supposed to meet folks at Tufts, so locked bikes, stashed stuff and off!

I really enjoyed the beginning bit, picking around the little hills to just the right spots. Then #6 was un-fun on a veg boundary (anyone know if officially a veg boundary must be marked as distinct to be used as a control feature?), that I kinda decided I didn't need to go exactly to after bashing a wee bit through the woods. The bit on the far side of the bridge was less interesting, but, eh, all part of the game.


Running 2:00 [0] 0.15 mi (12:56 / mi) +9m 10:57 / mi

Orienteering 11:17 [0] 1.38 mi (8:11 / mi) +66m 7:07 / mi

Tour de Park-o Round 3, Tufts Uni (Qual A)

And we found Giacomo, Eric and Ben waiting for us at the Tufts traffic circle exactly as prescribed, hopefully we weren't too late...

Brendan had designed two sprints for us, the Qual and Final, for the Qual we started a good minute apart, I started last, and certainly no signs of Giacomo who had been my minute-up, think he was faster by ~30s, at least.

It was definitely tricky in exactly the way I wanted to train - must read and really figure out control descriptions! Think it helped to get into that mode...


Running 1:56 [0] 0.19 mi (10:26 / mi) +1m 10:16 / mi

Orienteering 10:31 [0] 1.5 mi (7:01 / mi) +12m 6:50 / mi

Tour de Park-o Round 3, Tufts Uni (Final)

For the final, we decided to start in reverse-chase order (after some debate about which way was chase vs. reverse), 20s apart.

In a different section of campus, but still super-tricky requiring control description attn on more than 1 control. #3 was the first one of those, and we kinda bunched up there, all within sight. And now, looking at things, I think we all messed up #5, it's inside south corner of paved area, and we all went to the top of the stairs, should have been on just the other side of uncrossable hedge. I knew it didn't fit the description at the time, but figured Brendan just had strangely written that description, nope....

Read 9 and 11 and 12 correctly, 16 too, but was helped by Giacomo leading the way to the proper entrance right in front. 17 was just confusing even reading the CD, I came to a full stop before having to choose in or outside the stadium, then was trying to chase Giacomo down, which led to the major failing of the course, not noticing that the finish was *inside* with no way in around it, you had to retrace steps, which neither Giacomo nor I did from the start, perhaps losing a full 15s?

Meant Ian and I had a sprint in though, but like at Quabbin a bunch ago, I don't have the ability to match his speed. Ah well. =)


Running 2:34 [0] 0.18 mi (14:30 / mi) +15m 11:28 / mi

Orienteering 18:42 [0] 2.53 mi (7:23 / mi) +2m 7:22 / mi

Tour de Park-o Round 4, Danehy Park

Eric, Ben and I continued on for this one, joined back up by Barb and Dave. So great to have a good troupe for training!

But wow, brain is either toast or I was just otherwise inexplicably bad at choosing routes on this one. There was lots of route choice actually, made possible by many fences and seemingly scattered-at-random breaks in the fences. I didn't always see the best breaks....

Comparing with Ben afterwards, looks like I missed 3 routes substantially. 2 were not seeing breaks, 1 was not seeing the lovely road route that I now remember being mentioned in others' logs... ah well. A good lesson!

There was a plan to also head to Fresh Pond, but I didn't feel up for it, nor did anyone else. Adjourned to ice cream at a nearby cafe, perfect! =)


Friday Jun 22, 2012 #

Crosstrainer 30:00 [1]

20 min elliptical, 10 min floater before heading Boston-wards! Legs finally feeling a bit better, but decided an easy day anyways before super-sprint training round 2 tomorrow...

Thursday Jun 21, 2012 #

6 PM

Orienteering 42:08 intensity: (22:08 @1) + (20:00 @2) 2.57 mi (16:24 / mi) +216m 13:00 / mi

A little orienteering jaunt to end a hot day, out at Norwottuck Northside, same course as I ran ~ 2 weeks ago, this time with a compass, tried a few different routes. Legs were still complaining today, so didn't want to be more audacious with the training...

Running 9:09 intensity: (4:00 @1) + (5:09 @2) 0.78 mi (11:44 / mi) +41m 10:05 / mi

Back to the car from the finish, via a water tank I'd never actually seen before. Yay water pressure!

Strength 13:11 [1] 0.18 mi (1:13:10 / mi) +2m 1:10:43 / mi

And core, skipped right side SJJs because right elbow is still bruised or something from bike crash, lame.

Wednesday Jun 20, 2012 #


A note on skis:

I ordered skis for next season via Zach and Amy at Caldwell Sport. They are definitely expensive, but skis are, and I broke a pair last year and haven't acquired any new ones since college, so it's time.

I currently have a pair grinded by them with a Purple grind, which should be good in aggressive (highly transformed) medium cold snow, including man made. To complement those, I've ordered up a pair to be a Red/Yellow type ski (warmer conditions, aiming for more Reddish, probably grind 258B, a fairly universal warm grind). They should rock at conditions just below to just above freezing. The second pair is to be a dedicated "Blue" conditions ski, for newer snow than the purple from about 10-32 F. The grind on these will probably be S10X.

That leaves gaps just at the ends of my ski lineup, with no dedicated green ski and no dedicated slush ski. As I don't have unlimited funds, those will have to wait for another time... Also helpful in the conversation with Amy was that I should contact Chris Hall at Fischer to get a place in the elite wave at the Birkie, because really, starting in wave 9 would just be silly...
7 PM

Running 50:09 [1] 4.99 mi (10:03 / mi) +64m 9:39 / mi

Super-duper slow waddle around Emily Dickinson loop after listening to Francis Moore Lappé (wrote Diet for a Small Planet, among 17 other books) give the keynote address at a permaculture conference at UMass. Was interesting and optimistic and energizing, but still the magnitude of change required for the planet to be on a truly sustainable path is daunting...

Anyways, the run was lovely aside from my legs feeling super tired, was cool enough by 7.30 pm and I got to see a sun set towards the end. Perhaps need more protein or something to recover better. Also, possibly more sleep. Time to work on that.

Tuesday Jun 19, 2012 #

6 PM

Running 9:21 [2] 1.24 mi (7:34 / mi) +1m 7:33 / mi

Running race 18:12 [4] 5.0 km (3:38 / km) +56m 3:27 / km

Hmph, well that's a bit disappointing. Noho 5k, 38s slower than last week...

I guess I kinda felt like it was unlikely that I was going to race faster than the new PR, my legs weren't yet feeling recovered from weekend, and I had massive cramps all morning, which is just never fun, not quite sure if it actually has a physiological effect on running performance or if it just induces mental slumpiness. But then when I got out there, nothing seemed that bad during my warm up, so I decided I would really race.

Was super-busy, a huge queue for signing in- that never happens. When I showed up, Charlie standing right there friendly chatting to Bob. So I joined them, which wasn't really cool, cutting in line, but hey, wanted to say hi and I checked in really efficiently.

The first mile of the race was really fun, maybe too fun, it turns out. There was a pack of 4 guys and me just on their back, really all tight together, felt like HS XC. That never has happened before at one of these races, usually people string on out from the beginning. So I tried to keep contact and kept trying and then definitely lost it on the long straight from halfway...

Unlike the PR effort, my legs really, really hurt starting on that straight away, which is a bad thing, because the hill is yet to come. Slogged up it and across the top, trying to not be too slow, but think this ties for 2nd slowest of the season, only after my very first?

Ah well, can't always have awesome races, and maybe do need to really let the legs recover...

Running 10:33 [2] 1.13 mi (9:20 / mi) +21m 8:49 / mi

Monday Jun 18, 2012 #

6 PM

Strength 13:59 [1]

Core. Legs tired, will be a rest day.

Sunday Jun 17, 2012 #

8 AM

Orienteering 1:15:30 intensity: (1:00:00 @1) + (15:30 @2) 3.32 mi (22:44 / mi) +200m 19:09 / mi

Streamering my o-tervals. Was really flummoxed by map twice - setting #4, there were supposed to be two boulders. There just weren't! Checked this way and that and back again, and really don't think there are two boulders on that little spur... Also unhappy about one other, where I put it on a boulder that was in the right place by the map, but it meant a much bigger boulder (2m high) was unmapped quite nearby... but reattacked a few times, had to be the little thing based on other stuff around... bizarre.

Running 5:53 [1] 0.5 mi (11:46 / mi) +14m 10:49 / mi

Warm up.

Orienteering 56:43 intensity: (15:00 @1) + (20:00 @2) + (15:00 @3) + (6:43 @4) 3.48 mi (16:18 / mi) +152m 14:21 / mi

Ian's Control Pick - Line-o - Control Pick

The first control pick went ok, do remember one hesitation when a gapping reentrant opened up to my right that I wasn't expecting on the way to 7. Line-o I was a slowpoke, but still made big mistakes twice, so.... hm. Second control pick was sub-fantastic, two big errors, and then I guess I skipped a control, because I found the wrong pit in the same little area. It was just so pit like and so exactly where I expected that I just moved on from there. Hmph.

The first mistake, I just because totally disoriented because there seemed to be stone walls all around me and there weren't any on the map. There was also supposed to be a control where I was, but I didn't see any streamer (turns out, it was just behind a tree). So I was trying to imagine where I could have ended myself up, but then moved a smidge and saw the control. Annoying! The very next control I just majorly goofed, perhaps trying to make up time? Must have started out with a bad bearing by how much I was off.

The last few controls had added pressure as the guys who finished like 10 min earlier were watching and cheering, eep! Keep focus!

Orienteering intervals 28:05 intensity: (15:00 @3) + (10:00 @4) + (3:05 @5) 2.46 mi (11:25 / mi) +158m 9:31 / mi

Whoa intervals!

This was fun- fast & furious, especially as I'd set them and streamered them so really over-speed intervals for me.

Interval #1 - Neil had already nearly caught me to #1, what?? Then tried some slow-poke sabatoge on the bridge, but mwahaha, then I knew my exact route to #3 and then #4...

Interval #2 - I started last, having witnessed that no one opted for the low route I had decided would be faster, ah well, time to try it out! Think it was a bit faster, although Giacomo apparently just plowed directly through the green, impressed! Then the unhappy boulder, and some green bashing...

Interval #3 - Gorgeous little reentrant to start in, legs starting to feel a bit tired.... Ian later on flew by me, hey there! So I sped on up, had a plan to skirt a hill top and then look right, but en route saw a pink streamer. Ah mine! But nope it wasn't... embarrassing to set the course + streamers and still make a mistake??!?! But unsure when that streamer is from...

Interval #4 - Ok, last one, start on a 'trail'.... and then a hill, but then a bit more down and two controls I didn't actually streamer so had to think more about.


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