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Training Log Archive: AliC

In the 9 days ending May 28, 2011:

activity # timemileskm+m
  Orienteering3 1:58:26 4.2 6.75 17427c
  Running4 1:48:10 11.33(9:33) 18.23(5:56) 144
  Strength3 18:06 0.14 0.22
  Drills1 6:01 0.38(15:49) 0.61(9:50) 1
  Total8 4:10:43 16.05 25.82 31927c
  [1-5]6 4:01:03
averages - rhr:55

» now

Saturday May 28, 2011 #

3 PM

Running 7:22 intensity: (4 @0) + (27 @1) + (5:57 @2) + (28 @3) + (26 @4) 0.8 mi (9:13 / mi) +2m 9:08 / mi
ahr:145 max:173 rhr:54

Drills 6:01 intensity: (1:48 @2) + (4:13 @3) 0.38 mi (15:49 / mi) +1m 15:42 / mi
ahr:157 max:164

Drills! And not alone! Totally saw Anna, Eddie, Nate also drilling!

Orienteering 13:57 intensity: (1:09 @0) + (27 @1) + (7 @2) + (4 @3) + (1:28 @4) + (10:42 @5) 2.2 km (6:20 / km) +18m 6:06 / km
ahr:180 max:189 12c

TT Sprint @ SUNY Purchase

Neat to have the trickyness of the multi-level stuff, I never really got caught out by it, but did maybe avoid it too much in one case (to 6, took east tunnel instead). Down to Sam by 30 seconds, she was fast! But 2nd in the TT for women and also overall.

A few little bobbles, most annoying was running extra around the little house way right of the line 3->4 because I was trying to plan my route to 6... grrr, not good, 5s lost?

And then still didn't have a firm plan for 6 until the corner of the first big building when you really had to make a decision. To be honest, I didn't even see the route through the upper level, which apparently was fastest by maybe 7-8s. I was deciding between the west and east tunnels, went for east, which I think was right of those two options. I think I have a leftover fear of multi-level stuff from the Barbican in the London City Race, and just didn't want to try to make sense of it....

8->9 (aka evil rabbit), had planned to go past the finish, stairs, tunnel in, but didn't leave control right (maybe distracted by Sergei?) so ended up going the other route...

11, I didn't notice the wall was grey until I had bothered going all the way down into it (crossable walls you can surely just reach over, yeah?), but then looked on the way out and scooted myself up and over the wall.

Maybe need a bit more sprint practice, stuff comes up so quick. And you work much closer to max, which makes the focus harder to keep...



Running 4:11 intensity: (3:00 @1) + (1:11 @2) 0.43 mi (9:44 / mi) +3m 9:31 / mi
ahr:113 max:147

Warm down trot with Greg around finish area, still hot out...

Running 10:59 intensity: (4:26 @1) + (6:33 @2) 0.8 mi (13:44 / mi) +19m 12:47 / mi
ahr:130 max:150

Girly warm down, invaded by Ross partway through!

Friday May 27, 2011 #

7 PM

Orienteering 44:29 intensity: (4:47 @1) + (25:31 @2) + (12:56 @3) + (1:15 @4) 2.83 mi (15:43 / mi) +156m 13:25 / mi
ahr:147 max:170 10c rhr:54

Little easy training at Pond Mtn after picking up Cristina from Hartford, I did a bit of the beginning of last fall's blue course, plus a random control from some other course that was on my map from picking up controls.

Nice to run in the woods, kept it real easy, so got to notice a lot navigating. Still, had issues going from 4->extra control. The first time around, came in maybe just slightly low of where I wanted, and because veg was thick, did see nice big flat-bottomed reentrant that was the major attackpoint and kept going... went back and redid it, realized what had happened.

At the end, tried to battle my way through greeness to avoid the poison ivy in the field. Not a stellar idea- made it through marshy skunk cabbage just to run into a wall of woman-eating thorny stuff and had to back track to the poison ivy anyways, thwarted!


Thursday May 26, 2011 #

Orienteering 1:00:00 intensity: (15:00 @1) + (40:00 @2) + (5:00 @3)
5c rhr:51

Orienteering with Manuela at Norwottock! We did a backwards bit of a training course that I think Ross actually planned last spring. Felt like an idiot at the beginning because was really unsure to 12 and then 11, and here I was trying to show Manuela how cool orienteering is and such... jeez.

Picked it up from there, she led once in awhile, she wasn't really phased by the running through the woods, but surprised by how small scale the map is/navigating my less distinct features than trails and major things she's used to from adventure racing.

Throat fine to breathe, ankle fine in brace, life is good!



Going to the Badger Training camp for the first weekend, Jun 11-13, looks like fun terrain! Anyone else interested? I found cheap flights $139 RT from Hartford -> Milwaukee, maybe there a good deals from other places too? You know you want too.... =)

Wednesday May 25, 2011 #


Glad to see HR is sticking low, since throat is still a smidge weird. And now, time to finish talk, eep! Ironically, the section left is the one in my own field. I feel more responsible for coming up with really good (and possible) ideas.

Strength (hammies) 4:00 [0]

15-15-15, finally! Will do those numbers at least once more, but then am supposed to graduate to the single-leg varieties and go back to 5...
5 PM

Running 20:57 intensity: (10 @0) + (2:40 @1) + (17:24 @2) + (43 @3) 2.42 mi (8:40 / mi) +24m 8:24 / mi
ahr:138 max:159

Could have gone longer with recovering illness today, but there was not much time between all-day workshop and spanish class! A sunny little run around the sports fields and the floppy ankle fine grass-running sans brace. Optimistic it seems to be doing well, time off for illness probably did ankle good!

Tuesday May 24, 2011 #


Wooo! Resting HR way down back to normal, maybe lower than normal. Psyched. Will still be good, take it easy, but at least get out for a mini-jog today! Throat just a smidgen scratchy, but less painful that past few days. [Insert little happy dance here. =)]
12 PM

Running 10:55 intensity: (12 @0) + (1:37 @1) + (9:06 @2) 1.16 mi (9:25 / mi) +14m 9:04 / mi
ahr:135 max:146

Whoop-de-doop, out for a mini-run. Jog around campus.

Strength (ankle physio) 10:06 intensity: (5:26 @1) + (4:40 @2) 0.14 mi (1:12:14 / mi)
ahr:110 max:142

Ankle stuff at the gym:
hopscotch, mogul jumps, twisty jumps
bosu: two feet eyes closed, lunges, one leg dips (good ankle only)

Floppy ankle felt alright with it! And wasn't in the brace running over, also felt fine then, one step with more angle felt a little tension.

Running 8:11 intensity: (5 @0) + (1:37 @1) + (6:29 @2) 0.86 mi (9:31 / mi) +25m 8:44 / mi
ahr:135 max:146

And back to the world of 1) realizing the big difference (causing many stressed emails) between my plot and a collaborators was because of using different IMFs (no, not that IMF!) and 2) preparing a talk to give to the whole dept. tomorrow on what any given person interested in nearby galaxies might first want to do with the ALMA telescope that is coming online as we speak. It is pretty sweet, go molecules!

Monday May 23, 2011 #

rhr:56 (sick)

Maybe getting better! Only my right tonsil is really hurting, coughing seems more like it's getting stuff out and resting HR is a bit more down! Will still take today off, hope I'm really better for tomorrow.

Sunday May 22, 2011 #

Event: Saxon Woods

rhr:60 (sick)

Hmph. There is still a little temper-tantruming monster in my throat. Not cool. But at least ankle isn't sore this morning, so partly positive.

Strength (hammies) 4:00 [0]


Saturday May 21, 2011 #


Slept a bunch, not feeling deathly ill, and ankle definitely less sore than yesterday. HR even back down to just tired-level instead of sick-level. Still, I think the better plan is to lie relatively low this weekend. I would love to go train more than anything, but the ankle would probably be floppy/do bad things and the sore throat prob will disappear faster without breathing really hard through it. So not heading down to Ansonia. =(

5 PM

Running 45:35 intensity: (6:59 @1) + (38:36 @2) 4.86 mi (9:23 / mi) +57m 9:03 / mi
ahr:135 max:148

Little putter in the beautiful sunshine and green around the Emily Dickinson loop!! Gorgeous, I love seasons.

Throat felt a bit weird, but not painful bad-- actually, maybe the run helped because it made me cough up some junk that had been lodged in... blech.

Ankle didn't hurt during (def still in brace though), still a bit sore just walking around apt today. Also repaired bits of the brace today, not sure it was really made to withstand orienteering, the stretch mesh is great, but maybe not through thorns/etc.!

Friday May 20, 2011 #

rhr:67 (sick) (rest day)

Boo. Headache and sore throat started last night, woke up and morning HR is definitely in the I'm-sick range, not just allergies or something. And the ankle seems sore, either from running yesterday, or walking around up in Hanover without the brace on. Grrr.

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