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Training Log Archive: AliC

In the 7 days ending May 13, 2013:

activity # timemileskm+m
  Orienteering5 3:43:32 11.37 18.29 79316c
  Running6 2:43:34 7.54 12.13 258
  Aerobics1 48:00
  Hiking2 28:00
  Drills2 9:55 0.26 0.42 1
  Total7 7:53:01 19.16 30.84 105216c
  [1-5]7 7:30:53

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Monday May 13, 2013 #

9 AM

Running 10:30 [1]

Aerobics 48:00 [1]

Recovery Zumba! Johanna's first full class teaching by herself. Only 3 of us, which meant I got to see more of myself in the mirror. Not sure if that's a good thing, but maybe, eventually, I can polish what seems to be more flailing then is necessary for the moves. Then again, flailing might make it more of a workout. =)

Sunday May 12, 2013 #

9 AM

Running 12:04 [1] 1.05 mi (11:32 / mi) +79m 9:21 / mi

Orienteering 1:23:30 intensity: (15:00 @2) + (45:00 @3) + (23:30 @4) 10.31 km (8:06 / km) +411m 6:45 / km

Adirondack Adventures/US Champs Long @ Camp Wakpominee

Turn map over, whoa there! Lots of detail, especially rock, very few bits that look like they might be at all easy... So mission 1 = control 1 and then just continued focus from there on out!!

I had a good race, AP splits say no errors, but there was a bit just outside of circle to #1, some hesitation to #6, a missed trail to #10, brief confusion with a trail to #11, and then I lost my left contact on my way to #13, which increased the difficultly of the last fairly easy loop in through the sprint terrain. But under 2 min lost in total, I'd guess. I'm sure I still need to be doing it all faster, but happy with it nonetheless!

QuickRoute
1 - Not an easy one to start, looked very breifly at the around on trail option, looked too far, so headed on up a way that didn't seem to have too many cliffs. Didn't both following in detail on way up, figured I'd place myself where it cleared and flattened. Kinda did, but made an error just on the edge of the circle, dodging left into an earlier and too low reentrant. 30s lost? Louise got me by about that much on the split.
2 - Easy. Reentrant to pond to ride, cross trail, huge cliff takes you in.
3 - How to get down a hillside covered in all sorts of black? Just get down it, in vaguely the right direction. Easy to place myself at the bottom, and while descending wrt the stream. Then by cliff, through double hills, on bearing, noting rootstocks on approach, actually.
4 - Quickly apparent med green was slow, detoured to left side where it was lighter green, sailed to stone wall.
5 - Route choice! But left looked far better. Dodging med green at the start, then stringing together lots of trails. Decided even to approach from trail, safest. Had to stay focused as folks walking to the start cheered!
6 - Uphill cliffy slog. Wasn't entirely placed where I was the whole way up, but was counting on marsh at the top to catch me, which it did very nicely. From reentrant out of marsh, plan was to keep flat to my reentrant. But I hesitated in each and every vaguely reentranty thing I passed, really could have gone quicker, obv cliffs behind the one I really needed! 2nd leg I didn't win, Louise 4s up.
7 - Smoked this one. Up reentrant, over to marsh, around it's edge, cross trail, in linear reentrant, to next marsh, to control in saddle.
8 - Scooted a bit on the trail to get a more gradual climb. Took a gu while walking up hill staying online. Nice drop down to mine/spur.
9 - On bearing, counting huge reentrants.
10 - Overtook Angelica and Izzy here. But first came to a full stop. Mega-long leg. Selected a plan, now time to whiz away from the other women. First to marsh, then full-speed tumble down hill side, ducking left at the bottom along stream out to trail. Booked it on trail, unforutnately oversimplifying a bit where I needed to go right on a little trail to a T junction where I just went straight. False. Caught, but cost some time. Crossed after the open water, up above cliffs, then cruised along.
11- Along marsh, then distracted by wrong-directioned trail for a smidge, saved by pond and looking at my compass! A little too far left when I came out, luckily it was open around control...
12 - Absolutely loved this leg. Simplified very effectively and just went for it. Won the leg by 1:06. Probably taking the gu was a very good thing. =)
13 - Keen to keep up the speed, just going for it, but then damn, a stick pokes out my left contact. A bit wonky vision, but I'd had a good sprint at Flying Pig when my right contact fell out at the 4th control, so no worries, just onward as best as possible!
14 - Not super (should have gone directly to right building gap!), but ok for getting used to vision wierdness.
15 - Boo! Distracted by the men's control at the rootstock that I saw first. Corrected before I got there at least.
16 - That swamp grew. A lot. Kind of made me scared. And my bearing wasn't great to start with.
17 - Tried to run fast over the rocks at least, maybe going out to the road was fastest? Hard to tell.
18 - I'd visited the finish before warming up, so knew exactly where the go control was, just scooted quickly on my bearing and then let myself be guided by the edge of the spectator zone.

Running 12:15 [1] 0.23 mi (53:17 / mi) +29m 38:17 / mi

Cooling down with Alex, Tereza, Giacomo, Anna.

Saturday May 11, 2013 #

9 AM

Hiking 15:00 [1]

Running 10:00 intensity: (7:00 @1) + (3:00 @2) 0.11 mi (1:30:55 / mi)

Orienteering race 39:21 intensity: (10:00 @2) + (20:00 @3) + (9:21 @4) 4.2 km (9:22 / km) +190m 7:38 / km

US Middle Champs - Moreau Lake State Park

Gosh, I love orienteering at Moreau! It's just beautiful, detailed marshy-rocky-ridgy terrain with no-problem vegetation. EMPO rocks for 1) learning it existed, 2) mapping it, 3) holding awesome events on it.

My race was solid, but not as speedy as I'd like. I would really like to learn how to go just *faster* in such terrain. Chatting with Boris, it sounded like he really kept high speed picking out big or otherwise clear features to pick off along the way, slowing only on approach to circle.

An overview (QuickRoute):
1) Possibly my weakest split, but I was scared! Bent a bit off the line to not go up cliffs immediately, then felt not quite sure about where I was, but going right direction for awhile. Some marshes saved me and came right into it, almost totally sure in circle.
2) Trying to just go online, a bit nervous after crossing N-S marsh about if I'd gone too far. Read contours wrong, didn't realize it was on the back side of a hill, luckily distance estimation saved me, becuase I felt like it was the right place.
3) Straight, left of hill top, leftish of swamp, straight W. Good.
4) Not totally in contact, heading W, getting to big swamps at first. Crossed first big one, realized I was in arc of swamp on it's W side, picked off things, using swamps mostly into the control.
5) Tumble on bearing, note where I was wrt big marsh, continue on bearing, spike.
6) Marsh, reentrant to reentrant, spike.
7) Left of line, then right of line a bit, really liked being in the reentrant with boulder 200m north of the control, just fired confidently in from there.
8) Fully stopped at 7 to put the picture together, then just a quick hop over the hill to the nose.
9) E to trail, snuck on it until a clear bend, then marsh up reentrant, over 2 hill tops and decend on in on compass bearing.
10) Scolded my brain to not notice Alex and slowed down to focus on listening to my compass, which took me the right way in a detailed little area.
11) Marsh, marsh, marsh, tumble down hill, over some nobbles, 2nd decent has my reentrant.
12) Boo, was firing it quickly along, then problems in circle because the hill I saw didn't seem to have an encircling cliff. Acutally, it was a boulder on an index contour for part of that, now makes more sense...
13) Wow, 25s or so down to Hannah on this one, just should have been more confident on my bearing and read my control description earlier, was thinking I was looking for a mini swamp....
14) Meh, about 20s lost here too, was too eager for the end, lost my head a little bit thinking the first low was the 2nd and then contemplating looking for the control too early. Didn't really, but slow.
15) Fire it away! But someone got me by 7s, c'mon, should be fast when it's a control on a darn trail!!

Ok, reading through this I did simplify more than I thought. But still need to increase the pace somehow!

Running 10:00 intensity: (5:00 @1) + (5:00 @2) 4.44 mi (2:15 / mi) +71m 2:09 / mi

2 PM

Hiking 13:00 [1]

Hiking up again with Hannah, Alex and Tereza. Yeah team girls! =)

Orienteering 30:00 intensity: (25:00 @1) + (5:00 @2)

Control pickup, great to be just processing more of the contours up there, and funtimes until I was super-laden down with all the stands + water station debris... Tereza saved me with a helping hand about halfway back, woo!

Friday May 10, 2013 #

2 PM

Running 12:03 [0] 1.2 mi (10:04 / mi) +73m 8:28 / mi

Drills 4:55 [0] 0.26 mi (18:56 / mi) +1m 18:42 / mi

Running 5:10 [0] 0.51 mi (10:04 / mi) +6m 9:43 / mi

Orienteering 15:41 [4] 1.79 mi (8:46 / mi) +143m 7:01 / mi
16c

US Champs Sprint @ Camp Wakpominee

Not terrible, but not great. Mistake on super-short control #6 of 25s hurts.... least please by that. Also didn't select the best route choice to #2, although mine wasn't that bad, in the end. Could have also done better taking trails to #4, longer on trails to #15 and better direction to #11.

QuickRoute

Orienteering 10:00 [1] 0.56 mi (17:52 / mi) +49m 14:03 / mi

Thursday May 9, 2013 #

Note

Feel like being all congested from allergies has perhaps caused a sinus infection. Not cool! But maybe it'll disperse super-quickly because it's not illness season? Hope so. Drinking lots of water and tea and blowing my nose to rid it of blech.

Wednesday May 8, 2013 #

Running 54:34 intensity: (15:00 @1) + (19:34 @2) + (20:00 @3)

Woke up at 5am in Hamilton, at work in Toledo by 10.15am, not bad! No-wait border crossing at Sarnia, but a bit of traffic near Detroit, even though I tried to give it a wide berth.

Blah! Poison ivy rash is just getting worse, so swung by Rite-Aid and picked up some Tecnu (does it or doesn't it work if you already have the rash?). Then continued on to Wildwood for a little run with some cruise-y tempos (2 x 10 min) mixed in. Lots of folks about and the floodplain is back un-flooded. Read a Moreau map from Classic champs as I went around.

Drills 5:00 [2]

Ankle plyos. I had good momentum on the twisty jumps today. But maybe I was cheating by having my feet too far apart...

Tuesday May 7, 2013 #

Orienteering 45:00 intensity: (12:00 @1) + (25:00 @2) + (8:00 @3)

Woo! Morning o-training with Hammer. Awesome to be out, and some good line-o and then control-picky times. Tripped off the line of the line-o once or twice and had problems with one control-pick control, was just a bit low and didn't look up... Great to be weekday-orienteering!

Running 36:58 intensity: (10:00 @1) + (6:58 @2) + (10:00 @3) + (10:00 @4)

Tuesday Night Training - warm up loop around the fields with the crew, then partnertervals! Partner one takes off, does a loop, then partner two joins in for a second loop, and partner one drops off, leaving partner two on her/his lonesome. And then keep going, a really nice way to do it! I teamed up with turbo, perfectly good pace for them and great to have the chance to do intervals with people!

Afterwards did a little talk about how I ended up where I am as an athlete and an astronomer to a group of 10 or so of the most dedicated ARK kids, hopefully was good! Also learned that really I should be opting for lactose-free milk over soymilk thanks to Mark T.

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