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Training Log Archive: AliC

In the 7 days ending Apr 7, 2013:

activity # timemileskm+m
  Running6 3:33:52 23.55(9:05) 37.89(5:39) 286
  Orienteering3 2:58:13 14.24(12:31) 22.92(7:47) 80926c
  Aerobics1 54:06 1.15(47:02) 1.85(29:14) 4
  Drills3 18:32 0.99(18:43) 1.59(11:38)
  Strength1 12:50 0.43(29:51) 0.69(18:33) 2
  Total6 7:57:33 40.36(11:50) 64.95(7:21) 110126c
  [1-5]6 7:46:36

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MoTuWeThFrSaSu

Sunday Apr 7, 2013 #

10 AM

Running 10:37 intensity: (4:41 @1) + (5:29 @2) + (27 @3) 1.01 mi (10:32 / mi) +23m 9:50 / mi
ahr:128 max:158

Orienteering race 41:07 intensity: (11 @0) + (15 @1) + (39 @2) + (3:19 @3) + (36:01 @4) + (42 @5) 5.3 km (7:45 / km) +212m 6:28 / km
ahr:170 max:179

Middle @ Ransburg Scout Reservation, 4th on Blue

Oof, that was physical. Lots of climb and clean, visible woods. Almost my whole race was at L4 via HR, which is pretty all-out for orienteering. Still, it was pretty clean, although perhaps trending towards sloppy just at the end when I was a real tired camper. I did have problems with #13 as many did, due to the quite a bit thicker than white vegetation in the flat zone before the control. (I also mis-read the contours in that circle, thinking the two back-to back contours should basically be an earthbank, but they were actually signaling a narrow gully-like thing).

Other than that, I probably could have minimized climb a bit more to both #15 and #16, dumping myself down to the trail to #15 and then along the flat to the road to #16. Both plans vaguely occurred to me, but I think I was running too close to the line to effectively evaluated and just got dragged by default into going straightish. Have battle the tired-becoming-lazy brain at the end of races!

Still a good if not amazing run, happy to have been really pushing it all the way around. More hill work would be a good thing for sure!! =)

Running 11:23 intensity: (8:23 @1) + (3:00 @2) 0.91 mi (12:30 / mi) +56m 10:30 / mi
ahr:122 max:148

Saturday Apr 6, 2013 #

10 AM

Running 8:41 intensity: (3:50 @1) + (4:51 @2) 0.65 mi (13:22 / mi) +50m 10:47 / mi
ahr:122 max:145

Warm up up to the start. Had a great back-roads drive from Martinsville to the meet, there are some hills in Southern Indiana! Unfortunately without stomach-sick Ian. =(

Orienteering 1:54:17 intensity: (12 @0) + (16 @1) + (5:31 @2) + (29:11 @3) + (1:19:07 @4) 12.9 km (8:52 / km) +580m 7:14 / km
ahr:166 max:176 26c

Long @ Yellowwood, Blue of Flying Pig

Nice, 2nd on Blue, 10.5 minutes down to Eric. No big bobbles, lots of nice woods to cruise through (my ankles really appreciate the lack of rocks, it's awesome!) and some serious climb, as advertised. Well, my route only took me to 580m of climb, but if you decided to go straight a lot, you probably could have gotten to the 820m claimed! Was getting pretty tired toward the end, was very happy to have a gel about half way in!

Friday Apr 5, 2013 #

5 PM

Running 9:32 intensity: (15 @0) + (6:58 @1) + (2:01 @2) + (18 @3) 0.98 mi (9:44 / mi) +7m 9:31 / mi
ahr:90 max:158

Having collected Eric and Ian from Indy airport, arrived in perfect time to register and scamper out for a warm up. Nice to have a warm-up map to get the feel of 1:4000 again! I also noticed that contours seemed to be on top of black features, which helped once during the race.

Drills 4:43 intensity: (17 @0) + (1:18 @1) + (3:08 @2) 0.3 mi (15:43 / mi)
ahr:129 max:146

Two rounds of normal running drills. Trying to remain un-intimidated by two MNOC women doing their war dances.... =)

Orienteering 18:43 intensity: (27 @1) + (21 @2) + (2:21 @3) + (13:14 @4) + (2:20 @5) 2.53 mi (7:24 / mi) +17m 7:15 / mi
ahr:169 max:182

Sprint @ Indiana University, Flying Pig Blue

3rd on Blue, happy about that!

A fun sprint. It wasn't crazy-technical, but I and others made some errors, so hard enough for a challenge! I started out pretty fast, especially as the first 3 controls were really easy in a big open area. #4 took a bit more thought, but then right after #4 I took a twig to the eye and bam! out popped that contact. Luckily it wasn't my dominant eye, but my vision did feel a bit wonky for the rest of the race.

I had one big mistake (#11, 20s), going left instead of right around a building. Now it totally looks like right is faster, even if you don't notice the mandatory stairs going left, so either I didn't look long enough to tell or brain was too oxygen-deprived to make the right assessment. Actually, I now remember I was flustered the control before, so I didn't have much time to plan beforehand, and there was also a kid racing at #10 at the same time I was, so that take some neurons to figure out if I'd punch before/after him.

In general, I was surprised how normal it felt to be out there sprinting for the first race of the season. The one thing I really noticed being a problem was the control descriptions. Basically, I just quit trying to parse them (still read the # unless I there was simply no way I was at any other spot). So that's to be worked on.

-------------------------------------------------------------------------------------------------

Since I've decided that I'm going to really try to push for good sprint results at WOC and the World Games this year, here goes a thorough investigation of yesterday's race:
1 - First map look: ok there's no trick to #1. Actually 1,2,3 are all simple, in this big field, just a bit of looking at the map to figure out absolute shortest routes.
2 - Good
3 - Paused for sec right after 2 to make sure walls were crossable, should have already known that
4 - Decided on right route, was thinking about trying to be speedy. Decided also to go right to 5, although I didn't manage to workout the full way to the control.
5 - Fine, but was surprised I had to use the stair at the end.
6 - Choose left, because I knew I wouldn't have to use the stair again. Splits wise was pretty even either way?
7 - The one control it would have been good to actually read the CD. I decided it was on the inner SW corner instead of inner SE corner which made me falter right at the control. Also, going left of the star-ship shaped building seems like a faster idea, both given the actual control placement and the uncrossable fence dodging required on the right-hand route.
8 - Went left. About the same as right based on splits.
9 - First slightly distracted by someone going up the stairs and then appearing lost. Then also confused to find the box before the actual control. The box was on the wall, the control was where it should be. I think the guy around me at least got box and control closer together again.
10 - Easy sprint down to, but got there at the same time as someone else, so was figuring out the who-punches first and then quickly decided to go left instead of right to #11, my big mistake. Argh! Now looks so silly...
11 - Well, should have gone right. Left was longer, had extra climb and involved stairs.
12 - Fine
13 - Left of first building then diagonal, then using the little building on the edge of woods for guidance to the rootstalk.
14 - Fine
15 - Fine, used bridge for guidance in aiming to it.
16 - Fine
17 - Careful to avoid daffodils, then used a bit of a bearing and actually, someone else clearly dipping into the depression and then scooting away.
18 - Green X = pine tree said the course notes. And there is exactly one evident pine tree, so just sprinted that way.
19 - Boo, should have used the trail V to send me exactly to it, instead I was distracted by two kids playing on a tree stump. Wondered if they'd just dispatched the control to some nefarious other location, before going on my way to the right place. Focus, focus girl!
20 - Easy, nearby statues.
21 - For the first time, tried to use the trails in the woods, but this was way slower than Eric who nailed the leg 10s faster. He said using the bridge for aiming-off help and just tumbling downhill to the swamp was the answer.
22 - Some slight panic just about here about the line of daffodils just S of the crossable wall, but not on map, guess I can cross then, after a little dodging.
23 - 24 - Finish - Sprinting in to Vlad's announcing that I was putting up the then-fastest time on Blue =)

Running 10:00 intensity: (1:36 @1) + (8:24 @2) 0.95 mi (10:32 / mi) +24m 9:46 / mi
ahr:136 max:151

Warm down with Clem and Ian, noting frat party at hm, Sigma Chi, blaring music from a radio station in the middle of a field and some very over-tanned ladies. Collegetown!

Orienteering 4:06 intensity: (3:47 @2) + (19 @3) 0.4 mi (10:15 / mi)
ahr:145 max:161

And a bit of a re-run of some of the last controls. I re-did my not-awesomes to #19 and #21. Then Ian and I headed out for some Italian at Charlie's recommended 4th Street place - choice of left (Italian) or right (Ethiopian) sides of the restaurants. We chose left and can verify that that chef makes a mean tomato sauce!

Thursday Apr 4, 2013 #

Note
(rest day)

Awesome colloquium today on the basics of dark matter by NYU's David Hogg. Just generally great explanations, but my fave parts were probably when he compared my boss here to a Roomba (dedicated to studying the universe's dust...) and when he described what would happen if two universes with different physical laws collided. "It would be bad. Very bad."

Also, we only know the grav constant, G, within about 5 decimal places. Not that that's too shabby, but we know G*M_sun within 13 decimal places. Because the planets are *awesome* test particles. We can predict the location of say, Mars to within a centimeter. That's pretty crazy!!

Wednesday Apr 3, 2013 #

5 PM

Running 45:00 intensity: (11 @0) + (8:47 @1) + (26:26 @2) + (5:59 @3) + (3:26 @4) + (11 @5) 5.0 mi (9:00 / mi) +25m 8:52 / mi
ahr:143 max:177

Long run! Although I think some of the HR data at the beginning is bogus. Need a new CR2032 probably... Out to Wildwood and about. Did some running through terrain to make things more interesting, and then swooped down for some time on Blue Trail's board walk in the floodplain before doing a few loops of the Blue Trial hill.

Ran into runner undergrad who's in my research group going anti-parallel on the hill, which we'd just agreed was the best hill in Wildwood earlier in the day, coincidence!

Drills 5:37 intensity: (4:30 @1) + (1:07 @2) 0.18 mi (31:10 / mi)
ahr:130 max:151

Ankle plyos, legs a bit tired, so still only one set. Couldn't even make it through the normal 3-out-and-backs on the spin jumps. Jeez!

Running 44:16 intensity: (4:56 @1) + (39:20 @2) 5.15 mi (8:36 / mi) +24m 8:28 / mi
ahr:136 max:149

Some more puttering around Wildwood and then home! Hands were getting cold as the temp plumeted, I tried to retract them as far as possible back into my jacket, which I'm sure looked funny...

Tuesday Apr 2, 2013 #

5 PM

Running 12:07 intensity: (1:06 @1) + (6:30 @2) + (3:37 @3) + (54 @4) 1.4 mi (8:39 / mi) +14m 8:24 / mi
ahr:141 max:174

Perfect timing! The track girls were just finishing up their workout when I arrived at 5.30, so didn't have to Plan B (minute intervals in the park).

Drills 8:12 intensity: (57 @1) + (7:15 @2) 0.51 mi (16:04 / mi)
ahr:138 max:152

Running drills

Running 40:33 intensity: (11 @0) + (2:28 @1) + (21:27 @2) + (5:49 @3) + (9:21 @4) + (1:17 @5) 5.16 mi (7:52 / mi) +21m 7:46 / mi
ahr:152 max:179

3 x (3 x 400) with 200m roll-on within sets, 400m between sets

Times:
79,79,77
77,78,77
81,79,78

The first 4 I had a clear track, but then a bus full of developmentally disabled adults arrived to use the track for walking laps. Most of them were really conscientious and even cheered me some (got a high-5 after one interval!), but a few were very dedicated to their walking mission in lane 1. So the odd dodging, but hey, passing people might have to happen in whatever race situation, really. Also good that whatever program they're in does do some exercise, even if just walking!

Monday Apr 1, 2013 #

3 PM

Running 14:23 intensity: (5:11 @1) + (9:12 @2) 1.53 mi (9:24 / mi) +34m 8:48 / mi
ahr:129 max:150

Over to the gym, with a bit of a loop because I forgot my ID card the first go. Can run there mostly on soft surfaces, actually, not bad!

Aerobics 54:06 intensity: (44 @0) + (51:42 @1) + (1:40 @2) 1.15 mi (47:02 / mi) +4m 46:32 / mi
ahr:108 max:151

Zumba day! Small class though, only 6! One brand-new song that's not too tricky. Apparently the lyrics are also funny, but my spanish isn't good enough...

Strength 12:50 intensity: (8:56 @0) + (3:29 @1) + (25 @2) 0.43 mi (29:51 / mi) +2m 29:25 / mi
ahr:88 max:138

And Core15 afterwards, led by a guy subbing in who realizes that core is more than just abs! Did some crazy planks and some bonus awkward fish flops.

Running 7:20 intensity: (3:56 @1) + (3:24 @2) 0.81 mi (9:05 / mi) +8m 8:48 / mi
ahr:125 max:138

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