Training Log Archive: AliCIn the 9 days ending Jun 6, 2011:
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Monday Jun 6, 2011 #
Strength 17:30 [0]
rhr:50
Ankles @ gym, was crowded, hammies at home, where Alex has moved in for the week, along with ice cream!
Moved it up to 7 leg dips on Bosu with the weak ankle, 15 repeats on the hammies.
Moved it up to 7 leg dips on Bosu with the weak ankle, 15 repeats on the hammies.
Note
Have flights to WOC, JFK <-> GVA!
And actually realized I'm heading to France even sooner, end of this month for a conference in Paris, hope to get out to Fontainebleau on the weekend, does anyone know someone there to contact? Approachable easily by public transport?
And actually realized I'm heading to France even sooner, end of this month for a conference in Paris, hope to get out to Fontainebleau on the weekend, does anyone know someone there to contact? Approachable easily by public transport?
C • like 13
Sunday Jun 5, 2011 #
Event: NEOC: Nobscot
10 AM
Running 4:52 0.48 mi (10:03 / mi) +2m 9:56 / mi
ahr:121 max:139 16c
Orienteering 51:31 6.3 km (8:11 / km) +204m 7:02 / km
ahr:159 max:174 16c
Nobscot Red
Wow, so much more open and fun to run through than Baldwin Hill, really enjoyed it!
Goal was to run with a plan, so planning exits from controls and routes to the next one. This worked pretty well most of the way through, fell totally apart after about 12 though.
Smooth through the beginning, slight issues with 5 in circle, when slightly too far/low to cliff first. 6 was super scary, pit among other pits and rocks. Came in off the top two distinct pits, then think I went to the one mapped and circled, but no control, looked up and saw the control just a bit higher, maybe lucky...
Bizarrely off my bearing to 8. Started vaguely right, then I think what happened is I saw some rocks, that were big enough I decided they were mapped and that they must be the set on my line. So next stage in plan: head east and cross marsh. But I still had far downhill to go, so kinda enacted that plan but that did not leave me where I should be. Recovered ok, but not good.
Should have had a plan to 12 before just running and same with 13- totally didn't see the staying-high route, and was a muppet executing the route I did choose anyway (joged east on a trail while trying to head south?) At least realized and not punished horribly for being silly.
QuickRoute
1465/2000
Wow, so much more open and fun to run through than Baldwin Hill, really enjoyed it!
Goal was to run with a plan, so planning exits from controls and routes to the next one. This worked pretty well most of the way through, fell totally apart after about 12 though.
Smooth through the beginning, slight issues with 5 in circle, when slightly too far/low to cliff first. 6 was super scary, pit among other pits and rocks. Came in off the top two distinct pits, then think I went to the one mapped and circled, but no control, looked up and saw the control just a bit higher, maybe lucky...
Bizarrely off my bearing to 8. Started vaguely right, then I think what happened is I saw some rocks, that were big enough I decided they were mapped and that they must be the set on my line. So next stage in plan: head east and cross marsh. But I still had far downhill to go, so kinda enacted that plan but that did not leave me where I should be. Recovered ok, but not good.
Should have had a plan to 12 before just running and same with 13- totally didn't see the staying-high route, and was a muppet executing the route I did choose anyway (joged east on a trail while trying to head south?) At least realized and not punished horribly for being silly.
QuickRoute
1465/2000
Orienteering race 16:17 2.2 km (7:24 / km) +44m 6:44 / km
ahr:158 max:173 10c
Nobscot Yellow
Tried to do this as sprint training, found it very technical for a Yellow, jeez louise!
Hesitation at the beginning, my sprint mindset wanted to be running on a sprint scale I think. Sounds like 6 was put on the wrong boulder, I went to the right one first then onto the second. Have no idea what the map/my track is doing at 8... should be on the hill top, and I think it was on a hill top, but I do remember thinking it took a bit long off the trail... Goofmuppet to the finish, again, like towards the end of the red, just didn't have a plan, so first hesitated, then decided to go straight through the green marsh and then crossing, just decided to bold down the trail instead of heading to the finish... must keep focus up at end!!!
QuickRoute
1475/2000
Tried to do this as sprint training, found it very technical for a Yellow, jeez louise!
Hesitation at the beginning, my sprint mindset wanted to be running on a sprint scale I think. Sounds like 6 was put on the wrong boulder, I went to the right one first then onto the second. Have no idea what the map/my track is doing at 8... should be on the hill top, and I think it was on a hill top, but I do remember thinking it took a bit long off the trail... Goofmuppet to the finish, again, like towards the end of the red, just didn't have a plan, so first hesitated, then decided to go straight through the green marsh and then crossing, just decided to bold down the trail instead of heading to the finish... must keep focus up at end!!!
QuickRoute
1475/2000
Saturday Jun 4, 2011 #
8 AM
Running 1:15 0.12 mi (10:01 / mi)
ahr:105 max:125
Orienteering 1:06:49 4.05 mi (16:30 / mi) +201m 14:18 / mi
ahr:140 max:162 11c
Baldwin Hill, backwards Red 2010 A meet course
Gosh is it thick out there! Thick to get through, thick to see through, good training. Did 14->3 going around the course backwards, to make it a bit different than when I raced.
Mostly pretty well, still faked out by the big boulder at 14, thinking it was the lower one. Off bearing to 12, corrected well, but was going on little else other than the bearing for this leg, so should have been better about it.
Happy with 11-10-9-8-7, but looks like I didn't find the right boulder at 6. Darn it! Crossed marsh awkwardly, for some reason drawn from a bearing that would have not done any marsh to one that went straight through middle of light green marsh... 5-4 ok if timid at times, fine to 3.
QuickRoute
1449/2000
Gosh is it thick out there! Thick to get through, thick to see through, good training. Did 14->3 going around the course backwards, to make it a bit different than when I raced.
Mostly pretty well, still faked out by the big boulder at 14, thinking it was the lower one. Off bearing to 12, corrected well, but was going on little else other than the bearing for this leg, so should have been better about it.
Happy with 11-10-9-8-7, but looks like I didn't find the right boulder at 6. Darn it! Crossed marsh awkwardly, for some reason drawn from a bearing that would have not done any marsh to one that went straight through middle of light green marsh... 5-4 ok if timid at times, fine to 3.
QuickRoute
1449/2000
Friday Jun 3, 2011 #
5 PM
Strength (ankle) 12:36 0.0 mi
ahr:95 max:146
Stopped by gym on way home to do ankle stuff:
4 x hopscotch, mogul jumps, twist jumps
1 x in-out squats (they made me sore last time, so doing less)
3 x 15 throw-ups, 15 leg dips on right, 5 leg dips on left, 30s 2 legs eyes closed
4 x hopscotch, mogul jumps, twist jumps
1 x in-out squats (they made me sore last time, so doing less)
3 x 15 throw-ups, 15 leg dips on right, 5 leg dips on left, 30s 2 legs eyes closed
Running 45:56 0.0 mi
ahr:116 max:138
Was so looking forward to getting to go run all afternoon when it was beautiful and sunny and I was fixing my bug-ful code in at my desk... then I got out and it was still beautiful and sunny, but my legs were soooo tired. Guess I have done a good deal of hard stuff in the past week...
So took it real chill, ran the short Amethyst Brook loop looking at the Japan WOC long map, different terrain for sure! Ran sans ankle brace, maybe still need it for trail runs for a bit, esp if looking at maps while running.
So took it real chill, ran the short Amethyst Brook loop looking at the Japan WOC long map, different terrain for sure! Ran sans ankle brace, maybe still need it for trail runs for a bit, esp if looking at maps while running.
Thursday Jun 2, 2011 #
5 AM
Running 5:19 0.49 mi (10:46 / mi) +13m 9:57 / mi
ahr:124 max:137
Running (terrain) 43:23 3.48 mi (12:28 / mi) +264m 10:05 / mi
ahr:148 max:164
PG's terrain loop at Mt. Tom, plus the extra bit he added on up the next hill to the South. Legs a bit tired, and don't know it well enough yet to not navigate. I would say I made a mistake once in the upper bit, caught when it was far steeper than it should have been!
Running 4:26 0.37 mi (12:01 / mi) +3m 11:43 / mi
ahr:126 max:146
Orienteering 33:34 2.19 mi (15:20 / mi) +146m 12:42 / mi
ahr:143 max:162 10c
I hate diagnol-across slope with only vague features to find point feature legs, so figured I should practice those! Designed a little slope-o course, and went out to play.
1 and 2. Hm. My track does not add up with the map fantastically. I did hit the split at the backside of the hill at 1, but maybe the hill is longer or something? Other parts of the track add up to where I thought I was... And 2, I either punched at a wrong (unmapped) boulder or the boulder is not where the map says it was. Prob was just unmapped, because remember it was small, but then not sure how I didn't run into the bigger one right along the line to next control... Weird.
3-4-5-6-7-8-9 all went really well, pleased! Noticing the things along the way when there was anything, otherwise being good about my bearing and pacecounting from last available feature. (Yeah, yeah, pacecounting isn't cool, whatever, let's me run with more confidence on bland stuff, I don't have a sense of distance otherwise.)
10 I did not like, right about to it, hit the boulder between the streams on the way in, but then the in-the-circle made no sense. There was a dot knoll type thing that had a streamer on it that seemed to be in the right place, and then a little further on, there was an actual boulder that I would have mapped. Unsure what was going on.
11 was fine again
QuickRoute
1438/2000 (not counting 2 that I may not have gotten to!)
1 and 2. Hm. My track does not add up with the map fantastically. I did hit the split at the backside of the hill at 1, but maybe the hill is longer or something? Other parts of the track add up to where I thought I was... And 2, I either punched at a wrong (unmapped) boulder or the boulder is not where the map says it was. Prob was just unmapped, because remember it was small, but then not sure how I didn't run into the bigger one right along the line to next control... Weird.
3-4-5-6-7-8-9 all went really well, pleased! Noticing the things along the way when there was anything, otherwise being good about my bearing and pacecounting from last available feature. (Yeah, yeah, pacecounting isn't cool, whatever, let's me run with more confidence on bland stuff, I don't have a sense of distance otherwise.)
10 I did not like, right about to it, hit the boulder between the streams on the way in, but then the in-the-circle made no sense. There was a dot knoll type thing that had a streamer on it that seemed to be in the right place, and then a little further on, there was an actual boulder that I would have mapped. Unsure what was going on.
11 was fine again
QuickRoute
1438/2000 (not counting 2 that I may not have gotten to!)
Running 4:06 0.45 mi (9:08 / mi) +12m 8:26 / mi
ahr:140 max:157
Wednesday Jun 1, 2011 #
11 AM
Running warm up/down 12:20
Drills warm up/down 5:00
Running race 10:18 [5] 3.0 km (3:26 / km)
With the noonies, they bumped the 3k I suggested for tomorrow to today, Sanjay couldn't make it tomorrow... fine by me, luckily had running stuff, although no Garmin at work!
Plan was to try to run approximately 83's, figured that would be a good baseline, see if I could run that. Started out fast, but was able to hold it for a new PR (last year, pre-mono + Lyme ran 10.20). Happy with that! Was nice to have Sanjay run the first 1600, then last 800 with me. Alejandro was shooting for 10.45, think he got 10s under, but also did a bonus lap at the end for unclear reasons... Sergio was 11.04. Hot out!
79, 81, 82, 84, 84, 84, 82, 41
Plan was to try to run approximately 83's, figured that would be a good baseline, see if I could run that. Started out fast, but was able to hold it for a new PR (last year, pre-mono + Lyme ran 10.20). Happy with that! Was nice to have Sanjay run the first 1600, then last 800 with me. Alejandro was shooting for 10.45, think he got 10s under, but also did a bonus lap at the end for unclear reasons... Sergio was 11.04. Hot out!
79, 81, 82, 84, 84, 84, 82, 41
Running warm up/down 31:00
Warm down, talking of Great Lakes ice and potential wind farms, then onto babies and how and how not to raise them (they are all fathers, one very new one!) Then I remembered I left my glasses at the track, so back on my lonesome... silly dumpling!
Tuesday May 31, 2011 #
Running warm up/down 10:00
rhr:51
To/from gym, trying to plan a route that involved the most shade... figured today should mostly be rest, but not bad to get the physio stuff in!
Strength (ankle) 12:00
hopscotch, mogul jumps, twist jumps x 3
inside-out squat jumps x 2
bosu ball: 15 throws, 30s eyes shut, 15 R leg dips x 3
inside-out squat jumps x 2
bosu ball: 15 throws, 30s eyes shut, 15 R leg dips x 3
Strength (hammies) 4:00 [1]
12-12-12 x 3, because they started off on the sore side, didn't want to push to 15!
Monday May 30, 2011 #
8 AM
Running 14:07 1.13 mi (12:29 / mi) +97m 9:52 / mi
ahr:137 max:149 rhr:54
Orienteering race 35:38 3.8 km (9:23 / km) +99m 8:18 / km
ahr:170 max:189 12c
Team Trials Middle @ Blue Mountain
Last of the weekend's races, came in 2nd a bit after Andrew, a bit before Jenny (she was ahead all the way til control 10, actually!), first of trialers. A good race, but had to stay what felt like slow to not get confused for 1-6, then picked it up a bit in the slightly less crazy detailed bits. HR reflects that, L5:L4 is way lower today than in the long, which was way lower than in the sprint...
1- timid approaching and in the circle, now don't quite know why...
2- stayed on the trail a bit, then attacked from cliff nose, helped a bit by an Alex hurtling down the hillside on her way to 3...
3- did not go for the marsh crossing! and on the way in, ended up a cliff above even though I was trying to be careful *not* to do that!!
4- saw Alex in front, she must have been better to 3, full speed ahead to catch her
5- with Alex down the corridor a bit, she went up earlier, a bit later, I had a momentary panic that I wasn't sure exactly how long I had come, realized I had been kind of half-conciously pace counting from the trail junction and it was *exactly* time to head up and to the control, phew. Alex still a bit ahead!
6- hurtling down close to Alex, she was leading, counting cliffs, she was going really well, couldn't pass and keep in contact....
7- Alex and I choose different reentrant routes, seems like mine was a bit speedier
8- used little trails a bit
9 - over cliffy hills, then friendly recognizable marshes and in, was super suprised to see Sam coming at me when I punched
10- straightish, could hear Sam right behind, focus focus!
11- uhhhh, mixed up plan, initially wanted to go more straight, then saw how fast Sam was moving on the trail and changed plan... at that point, probably would have been better to stick to mine!! into the control, me chasing Sam chasing Boris
12- race race race, but could not catch on Sam or Boris
finish- hmmm, yeah, not a sprinter, lost time to both Sam and Boris!
Such a great weekend, thanks so so much to everyone who helped out!!!
QuickRoute
1418/2000
Last of the weekend's races, came in 2nd a bit after Andrew, a bit before Jenny (she was ahead all the way til control 10, actually!), first of trialers. A good race, but had to stay what felt like slow to not get confused for 1-6, then picked it up a bit in the slightly less crazy detailed bits. HR reflects that, L5:L4 is way lower today than in the long, which was way lower than in the sprint...
1- timid approaching and in the circle, now don't quite know why...
2- stayed on the trail a bit, then attacked from cliff nose, helped a bit by an Alex hurtling down the hillside on her way to 3...
3- did not go for the marsh crossing! and on the way in, ended up a cliff above even though I was trying to be careful *not* to do that!!
4- saw Alex in front, she must have been better to 3, full speed ahead to catch her
5- with Alex down the corridor a bit, she went up earlier, a bit later, I had a momentary panic that I wasn't sure exactly how long I had come, realized I had been kind of half-conciously pace counting from the trail junction and it was *exactly* time to head up and to the control, phew. Alex still a bit ahead!
6- hurtling down close to Alex, she was leading, counting cliffs, she was going really well, couldn't pass and keep in contact....
7- Alex and I choose different reentrant routes, seems like mine was a bit speedier
8- used little trails a bit
9 - over cliffy hills, then friendly recognizable marshes and in, was super suprised to see Sam coming at me when I punched
10- straightish, could hear Sam right behind, focus focus!
11- uhhhh, mixed up plan, initially wanted to go more straight, then saw how fast Sam was moving on the trail and changed plan... at that point, probably would have been better to stick to mine!! into the control, me chasing Sam chasing Boris
12- race race race, but could not catch on Sam or Boris
finish- hmmm, yeah, not a sprinter, lost time to both Sam and Boris!
Such a great weekend, thanks so so much to everyone who helped out!!!
QuickRoute
1418/2000
Running 8:23 0.73 mi (11:28 / mi) +10m 11:00 / mi
ahr:144 max:158
11 AM
Running 11:21 0.94 mi (12:05 / mi) +93m 9:15 / mi
ahr:151 max:161
Orienteering race 32:15 3.5 km (9:13 / km) +120m 7:52 / km
ahr:170 max:185 10c
Green Rec Course
And it was really fun out there, so I wanted to play again, plus it's good training! Neil said the green should be pretty different than the Red, so headed out to do that.
Also went pretty well, actually faster per k than the real race, but think that's only because I didn't have to go to super-crazy-detailed land on top of the hill again. Not sure how Garmin thinks I did more climb on this course than the Red though...
Pretty smooth the whole way around, but do feel like I wasn't really simplifying much, just picking off pretty much everything on my way... is that over-cautious? It just doesn't seem like terrain that leads to easy simplification because there's just so much there in your way that you're trying to find the best micro-route over or around or making sure you don't fall off cliffs....
QuickRoute
1428/2000
And it was really fun out there, so I wanted to play again, plus it's good training! Neil said the green should be pretty different than the Red, so headed out to do that.
Also went pretty well, actually faster per k than the real race, but think that's only because I didn't have to go to super-crazy-detailed land on top of the hill again. Not sure how Garmin thinks I did more climb on this course than the Red though...
Pretty smooth the whole way around, but do feel like I wasn't really simplifying much, just picking off pretty much everything on my way... is that over-cautious? It just doesn't seem like terrain that leads to easy simplification because there's just so much there in your way that you're trying to find the best micro-route over or around or making sure you don't fall off cliffs....
QuickRoute
1428/2000
Running 56 0.1 mi (9:30 / mi)
ahr:158 max:170
Sunday May 29, 2011 #
8 AM
Running warm up/down 8:00
Turn garmin on, on no! Tells me batteries are low! Ask around, Ian luckily luckily had both computer + cable, so was charging during warm up and just lasted through race!
Drills 5:00
9 AM
Orienteering 1:14:33 8.6 km (8:40 / km) +293m 7:24 / km
ahr:176 max:187 17c
Nice, a good long! Finished 30s ahead of Sam, who might of made a few more mistakes, and then Jenny A. came in 3rd, a few minutes behind that. I actually had a really clean run, maybe not optimal route choice on the 2nd long leg, but other than that and a mistake at 8, just kept flowing through.
Beginning was most timid, did not feel into the map at all until maybe 5 or 6... I didn't cut the corner to 1, didn't choose the right side of the hill for a good approach to 2 or 3, and was a bit confused and had to come to a full-stop-and-map-stare to 4. Saw the other Alison C. there, which made me focus, actually, went the right side of the cliff to 5, then knew I wanted to just take the trail to 6, planned most of the way to 7 (long leg) then.
Did the pretty-standard route (from comparing to others) to 7, which I think is pretty fast, big trail, bit cross-country, big trail, 2nd bend go down stream, then kinda in. Didn't quite add up everything in the circle immediately how I wanted it to be, but continued on and was not far off.
8- actually the worst control of the race, even though I wasn't much punished for it, bit lucky as Cristina made some noise up above drawing attention to the fact that I was too low... went trail to trail to linear marsh, all as planned, then instead of trying to work around the big soupy-looking marsh, headed up hill on the stone wall, which was a niceish place to cross... then down, thought I was heading a long a flat area, but got all the way down to the stream, must have gone down to the reentrant.
9, 10, 11- chase down Cristina, ran togetherish a bit to 9, then through the spectator, and up up up to 11, realised I was starting to tire...
12- 2nd long leg, went with most left route choice and executed well, although maybe not fastest option, more straight instead? came up from the bottom, which was tough climb, but nice to see control up there ahead of you, was coming into it with Wyatt and Sergey
14-15 used little trails, was finding them more helpful than expected!
16- smidge of big trail, cross-country, then on the little trail with the stream until it diverged from stream was a bit nervous about locating cliff, but made sure I came off stream at a specific cliff + boulder
17- fell hard on the way into it right after road, ouf!
Really quite happy with the smoothness of today's race, timid start could have been worse (like if I ran off and made a big mistake) and 8 really was a bit lucky, could have lost more time, should have processesed both terrain and done a compass check there (think trees down may have distracted a bit). Might also need to spend a bit more time evaluating route choices, like for 12...
QuickRoute
1406/2000
Beginning was most timid, did not feel into the map at all until maybe 5 or 6... I didn't cut the corner to 1, didn't choose the right side of the hill for a good approach to 2 or 3, and was a bit confused and had to come to a full-stop-and-map-stare to 4. Saw the other Alison C. there, which made me focus, actually, went the right side of the cliff to 5, then knew I wanted to just take the trail to 6, planned most of the way to 7 (long leg) then.
Did the pretty-standard route (from comparing to others) to 7, which I think is pretty fast, big trail, bit cross-country, big trail, 2nd bend go down stream, then kinda in. Didn't quite add up everything in the circle immediately how I wanted it to be, but continued on and was not far off.
8- actually the worst control of the race, even though I wasn't much punished for it, bit lucky as Cristina made some noise up above drawing attention to the fact that I was too low... went trail to trail to linear marsh, all as planned, then instead of trying to work around the big soupy-looking marsh, headed up hill on the stone wall, which was a niceish place to cross... then down, thought I was heading a long a flat area, but got all the way down to the stream, must have gone down to the reentrant.
9, 10, 11- chase down Cristina, ran togetherish a bit to 9, then through the spectator, and up up up to 11, realised I was starting to tire...
12- 2nd long leg, went with most left route choice and executed well, although maybe not fastest option, more straight instead? came up from the bottom, which was tough climb, but nice to see control up there ahead of you, was coming into it with Wyatt and Sergey
14-15 used little trails, was finding them more helpful than expected!
16- smidge of big trail, cross-country, then on the little trail with the stream until it diverged from stream was a bit nervous about locating cliff, but made sure I came off stream at a specific cliff + boulder
17- fell hard on the way into it right after road, ouf!
Really quite happy with the smoothness of today's race, timid start could have been worse (like if I ran off and made a big mistake) and 8 really was a bit lucky, could have lost more time, should have processesed both terrain and done a compass check there (think trees down may have distracted a bit). Might also need to spend a bit more time evaluating route choices, like for 12...
QuickRoute
1406/2000