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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: AliC

In the 7 days ending Apr 29, 2013:

activity # timemileskm+m
  Running9 3:32:54 23.32(9:08) 37.53(5:40) 583
  Orienteering5 2:29:42 13.49(11:06) 21.71(6:54) 849
  Aerobics1 48:33 4.03(12:03) 6.49(7:29) 29
  Rollerskiing1 33:15 5.15(6:27) 8.29(4:01) 23
  Crosstrainer1 17:03 2.0(8:31) 3.22(5:18)
  Drills2 11:43 0.63(18:32) 1.02(11:31) 1
  Cycling1 5:50 2.0(2:55) 3.22(1:49)
  Strength1 3:48
  Total9 8:02:48 50.62(9:32) 81.47(5:56) 1485
  [1-5]9 7:52:19

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TuWeThFrSaSuMo

Monday Apr 29, 2013 #

5 PM

Rollerskiing 33:15 intensity: (25:16 @1) + (7:59 @2) 5.15 mi (6:27 / mi) +23m 6:22 / mi
ahr:112 max:144

A lovely spring day for... a rollerski! Nice low impact recovery activity. And so much more fun to rxc when it's not frigid out. Just a putter around, lots of people out with dogs and kidlings.

Running 13:39 intensity: (17 @0) + (3:16 @1) + (10:06 @2) 1.6 mi (8:32 / mi) +23m 8:10 / mi
ahr:131 max:149

And mixed a little run in too. Except, I think I left my running shoes in Ian's car, whoopsie. So went out in the winter running shoes, which now feel heavy and too warm!
C • Ian's car 2

Strength 3:48 [0] 0.0 mi

Hammies, 3 x 3 x 10

Sunday Apr 28, 2013 #

8 AM

Running 9:58 intensity: (3 @0) + (4:22 @1) + (5:33 @2) 0.8 mi (12:28 / mi) +93m 9:10 / mi
ahr:129 max:152

C • See you next week! 3

Drills 6:07 intensity: (4 @0) + (2:03 @1) + (3:56 @2) + (4 @3) 0.29 mi (20:57 / mi)
ahr:133 max:157

Orienteering 45:37 intensity: (10 @0) + (26 @1) + (5:42 @2) + (21:39 @3) + (17:40 @4) 3.61 mi (12:38 / mi) +199m 10:47 / mi
ahr:161 max:175

West Point Day 2, Blue Middle, 8th

Pretty happy, but didn't feel very confident running through the rockier terrain. One mistake to #9, which wouldn't have been so relatively bad if there wasn't a nice way up through the mountain laurel that wasn't on the map, people who found that were way faster. But I didn't do a good job of locating myself once I was on the top of the ridge, so I'd say 45s route choice, 45s on-ridge floundering. Saved by a mini-segment of rock wall.
1 PM

Running 12:19 intensity: (1:28 @1) + (10:51 @2) 1.31 mi (9:24 / mi) +6m 9:17 / mi
ahr:138 max:164

Orienteering 18:50 intensity: (11 @0) + (16 @1) + (27 @2) + (2:36 @3) + (14:28 @4) + (52 @5) 1.95 mi (9:40 / mi) +136m 7:56 / mi
ahr:169 max:179

Blue Sprint

Not quite sure how the result was as haven't seen those, but a bit behind both Ian and Wyatt. Worst was perhaps #2 which Ian got 17s on me to, I just didn't quickly fixate on anything that was going to help me get to control so was hesitant.

Nearly had a mistake to #7, as line passed through #2, I planned it as if I had to go to #2 again, butterfly-esque. Luckily, the same route was also good for #7, phew. But really, that kinda counts like a mistake, because it could have been bad...

PG recommended taking the urban stuff with renewed focus when I got to that section. Thought about that briefly as I crested the hill from the pile of thorns we had to go through (no leg cover req'd? really?) and went for it. Didn't feel that comfy to #9, becuase there was so much detail wasn't sure what the various monuments were exaclty, but just being off the big road ended me up at the underpass just fine. One issue a bit later with something mapped as a crossable wall that was going to be a serious clambor up, so retreated and went a different way.
C • Nice to see your mom at the... 2

Running 9:18 intensity: (1:14 @1) + (8:04 @2) 0.95 mi (9:50 / mi) +20m 9:14 / mi
ahr:138 max:152


Day 2, Sprint, Blue - Splits

Day 2, Mid, Blue - Splits

Saturday Apr 27, 2013 #

Event: West Point A-meet
 

Note

4th to Andis, Serguiy, and Balter on the Red Middle. 9th on the Blue Sprint in the afternoon.

On the red middle, I made a pretty big mistake (2 min) on #8. A contour inversion problem as the root, should have figured out that the reentrant couldn't be a spur if it wasn't an index contour like the hill immediately adjacent. Looking at splits Andis was just smoking it throughout, wowzer!

Afternoon sprint went ok against the guys, but I missed the tennis-court cut. Have to plan exists before getting to controls in sprints! Also bashed through too much green at the end.

Day 2, here goes!
9 AM

Running 2:54 intensity: (1:02 @1) + (1:52 @2) 0.29 mi (9:53 / mi) +9m 9:02 / mi
ahr:113 max:136

Drills 5:36 intensity: (1:14 @1) + (4:22 @2) 0.34 mi (16:29 / mi) +1m 16:20 / mi
ahr:134 max:148

Running 6:55 intensity: (2:39 @1) + (4:16 @2) 0.38 mi (18:10 / mi) +75m 11:16 / mi
ahr:133 max:153

Orienteering 34:14 intensity: (17 @0) + (17 @1) + (1:10 @2) + (12:57 @3) + (19:07 @4) + (26 @5) 2.98 mi (11:29 / mi) +162m 9:50 / mi
ahr:165 max:180

Running 7:44 intensity: (2:39 @1) + (5:05 @2) 0.81 mi (9:31 / mi) +4m 9:22 / mi
ahr:128 max:142

12 PM

Running 7:43 intensity: (47 @1) + (6:56 @2) 0.66 mi (11:36 / mi) +29m 10:13 / mi
ahr:141 max:153

Orienteering 20:49 intensity: (26 @1) + (17 @2) + (50 @3) + (19:16 @4) 2.16 mi (9:38 / mi) +105m 8:22 / mi
ahr:169 max:176

Running 3:08 intensity: (1:09 @1) + (1:59 @2) 0.28 mi (11:23 / mi) +33m 8:18 / mi
ahr:128 max:141


Day 1, Mid, Red - Splits

Day 1, Sprint, Blue - Splits

Friday Apr 26, 2013 #

2 PM

Running 40:08 intensity: (31 @1) + (21:17 @2) + (16:35 @3) + (1:45 @4) 5.34 mi (7:31 / mi) +124m 7:01 / mi
ahr:152 max:170

Woo! A wonderful whirlwind trip to Amherst! Finished my talk in the buses on the way there and then nearly got lost to my old dept. on campus, so much new construction!

But talk went well, people seemed interested and asked good questions. And then chatted with old boss for just a bit before scampering off to meet up with the noonies. Except most couldn't actually run due to meetings and such, but headed out for a Puffers run with Rob H.

Caught up with him (doing lots of runs with the local ultra folks) and heard about some ground buckwheat powder that Tibetan monks use for travel food?

Occurs to me that maybe I'm running some of my normal runs a bit too easy. Because this 7.30 pace wasn't bad, but much faster than I've been running on my own.

Thursday Apr 25, 2013 #

Note

Finally remembered to donate a bit to the JWOC fundraiser for the junior team. I bet most people know what's up as Barb has been *amazing* at updating folks on AP threads about the goings-on of the junior team ramping up this year, but it is very impressive. You might not be in favor of every single initiative they've taken, or are wary that it's just too much change all at once and the steam might run out, but things are totally on the right track, so I'm all for that!

What I loved most was reading the bios on the OUSA website of the selected JWOC team. They sound so inspired and to absolutely love Erin as a coach. Not all coaches click with their athletes, Erin apparently does, so we are soooo lucky to have him in that role!

I think the singly most important thing going forward for the junior program will to find a way to keep Erin as coach for the following years. But having enough funding to make sure all the kids that made the JWOC team can actually go is also definitely important. If you think so too, donate a bit towards that here. (If you do so immediately, you maybe can even still get in on the lunch at West Point perk!)
5 PM

Running 11:41 intensity: (48 @0) + (2:51 @1) + (4:44 @2) + (2:20 @3) + (58 @4) 1.34 mi (8:43 / mi) +12m 8:29 / mi
ahr:128 max:176

Somerville -> Sullivan Square, alone, beautiful day!

Running 8:55 intensity: (3:28 @1) + (5:11 @2) + (16 @3) 0.94 mi (9:29 / mi) +29m 8:39 / mi
ahr:131 max:160

Forest Hills T stop -> Peter's Hill, with Brendan, a'chattin.

Orienteering 25:52 intensity: (18 @0) + (20 @1) + (2:29 @2) + (11:08 @3) + (11:37 @4) 2.54 mi (10:11 / mi) +223m 8:00 / mi
ahr:163 max:175

CSU Park-o @ Peter's Hill

Whoa there climb! Specially designed by Alex to max out Peter's Hill hill-climbing potential with 4 different times up. Good for me to adjust from more flat lands.

Some small mistakes, should have at least seen the high option to 2. Beaten by a not-going-full-out Brendan and just a bit ahead of Ian, fun to play splits with them back on the T, substantial give-and-take.

Really nice to see everyone at the meet!

Running 12:11 intensity: (8:58 @1) + (3:13 @2) 1.15 mi (10:36 / mi) +39m 9:35 / mi
ahr:124 max:149

Cool down with Alex and Brendan, easy peasy.

Orienteering 4:20 intensity: (53 @1) + (3:22 @2) + (5 @3) 0.25 mi (17:21 / mi) +24m 13:22 / mi
ahr:136 max:155

Control pick-up

Running 12:02 intensity: (28 @1) + (11:34 @2) 1.15 mi (10:28 / mi) +28m 9:44 / mi
ahr:133 max:147

Running 12:52 [1] 1.24 mi (10:22 / mi) +30m 9:39 / mi

Wednesday Apr 24, 2013 #

11 AM

Running 10:51 intensity: (6 @0) + (1:03 @1) + (7:15 @2) + (1:02 @3) + (39 @4) + (46 @5) 1.42 mi (7:39 / mi)
ahr:144 max:180

Blech. Totally gross out. Grey and 40 degrees and precipitating. Sometimes rain sometimes frozen rain...

Running race 10:32 intensity: (25 @1) + (20 @2) + (8 @3) + (6:03 @4) + (3:36 @5) 3.0 km (3:31 / km)
ahr:172 max:180

But, again, it was 3k day. So I went out and did it, very much hoping to be faster than last time. Which I was, but I was really hoping to get under 10.30 and instead posted a 10.31. There is more time to get faster, but gotta keep working at it. And yeah, maybe have a better-weather day sometime!

Running 9:11 [2] 0.99 mi (9:18 / mi) +14m 8:54 / mi
ahr:137 max:147

Tuesday Apr 23, 2013 #

6 PM

Running 4:46 intensity: (2:03 @0) + (2:43 @1) 0.54 mi (8:50 / mi) +14m 8:10 / mi
ahr:98 max:124

Crosstrainer 17:03 intensity: (1:05 @1) + (15:58 @2) 2.0 mi (8:31 / mi)
ahr:138 max:152

Something in my knee was sore, so more cross-trainer, less running today. Kept the HR decently up on the elliptical.

Cycling 5:50 intensity: (34 @1) + (5:16 @2) 2.0 mi (2:55 / mi)
ahr:138 max:151

And a smidge on the bike, so as not to be completely helpless for the AR in two weeks. Well, ok, 5 minutes of time on an exercise bike probably won't do all that much...

Aerobics 48:33 intensity: (41:57 @1) + (6:36 @2) 4.03 mi (12:03 / mi) +29m 11:47 / mi
ahr:116 max:145

Zumba! Fun class today, instructor was energetic! She even made us dance-off once, which I think people felt more on the spot doing than anything else, but was kinda fun to mix it up!

Running 6:07 intensity: (2:24 @0) + (2:42 @1) + (1:01 @2) 0.27 mi (22:54 / mi) +1m 22:38 / mi
ahr:88 max:140

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