Wednesday Apr 30 |
 | Running (warmup) 5:00 [2] 0.56 mi (8:55 / mi) | |
| shoes: Asics Gel Cumulus III |
| |
| Orienteering (park-o) 16:50 [4] *** 3.34 km (5:02 / km) +90m 4:26 / km | |
| spiked:10/14c |
| park series at menotomy. I wasn't especially focused for this one...the whole thing was sortof a blur as I think about it now. I didn't really warmup or cooldown (distracted by entertaining a first-time-orienteer friend...he had fun and did well though, hopefully he'll be back), and I didn't take a compass. there were quite a few controls where I hesistated (6) or went the wrong/non-optimal way (13,14), or both (11). a nice area though. |
Tuesday Apr 29 |
| Running (terrain) 30:00 [3] 5.14 km (5:50 / km) +190m 4:56 / km | |
| shoes: Asics Gel Cumulus III |
| two loops at prospect hill. felt easier than last week, but still made my back hurt in the evening a few hours later. |
Monday Apr 28 |
| Note | |
| (rest day) |
| slightly sore today, but my back is ok I think. nice! |
Sunday Apr 27 |
| Orienteering race (race) 2:01:48 [4] *** 14.5 km (8:24 / km) +450m 7:16 / km | |
| spiked:13/15c |
| I knew I wouldn't be in shape for this, so I took it pretty easy from the beginning. lost a bit over a minute on the first control, but clean otherwise. walked up most of the big hills. |
| Running (warmup/cooldown) 15:00 [2] | |
| shoes: Asics Gel Cumulus III |
| |
Saturday Apr 26 |
| Orienteering race (race) 40:23 [4] *** 5 km (8:05 / km) +150m 7:01 / km | |
| spiked:14/18c |
| my less-than-spectacular return to blue after 10 months of absense. it started ok, but then I was either running too fast, or generally rusty, because I made some relatively huge mistakes, about 7 minutes worth (more than all of last spring...) in 3 controls according to the graph. probably (definately) I need to get in better shape, so I can run at the same speed with less effort. at least it was a good sign that I could run at that speed without back problems. |
| Running (warmup/cooldown) 20:00 [2] | |
| shoes: Asics Gel Cumulus III |
| |
Wednesday Apr 23 |
| Running (warmup) 10:00 [2] 1.0 mi (10:00 / mi) | |
| shoes: Asics Gel Cumulus III |
| |
| Orienteering (park-o) 24:44 [4] *** 3.18 km (7:47 / km) +108m 6:39 / km | |
| spiked:25/26c |
| park series at pine banks. dan's course with a gazillion controls, so quite a bit of time punching. I started first, a minute in front of kristin, and I could see her sometimes behind me for the first 8 controls. he tricked me into going the wrong way once (I missed the little trail 24-25) |
| Orienteering 20:00 [3] *** 2 km (10:00 / km) | |
| |
| control pickup. dan needs to practice his slip-knots... |
Sunday Apr 20 |
| Orienteering 1:28:00 [3] *** 12 km (7:20 / km) +150m 6:54 / km | |
| spiked:13/16c |
| running a made-up course at gwma. I had planned to take a compass, but I couldn't find it in the car anywhere. that made it a lot easier to mess up #3 (the one near km 2&3).
after attacking the first time I missed too high, then the second time I just barely missed, and kept going thinking I might still be low. I went way too high, then decided to continue to 4/5 (going the wrong way since I didn't know really where I was), I hit the trail, and came back via 10.
rather than over-analyze, I'll just say I didn't read carefully enough in a difficult area (2.5m contours, 1:15k make it much flatter than it looks). so yeah I should probably buy another compass before next weekend. I was a little more carefull after that, and also 'cheated' a little by using the sun to help orient the map occasionally. I hit the rest of them right on. the second part had 4 or 5 more controls to the northeast, but I changed my mind and decided to skip those since it was going to be long enough and the forest was a bit crappy there anyway.
I used photoshop to highlight the (correctly identified...) features I used to navigate. long marks indicate handrails. |
| Note | |
| |
| my back felt good after orienteering, but then I walked around boston for a few hours and it hurt after that. the next week will be an easy one anyways. |
Saturday Apr 19 |
| Orienteering 55:00 [2] *** 6.88 km (8:00 / km) | |
| |
| helped organize an o-event for a muslim youth group. running with karen around pine hill, and then picking up controls. |
Friday Apr 18 |
| Orienteering 48:00 [3] *** 5.65 km (8:30 / km) +100m 7:48 / km | |
| |
| running at ogilvie. the forest is pretty open in most places |
Thursday Apr 17 |
| Bike 30:00 [2] | |
| |
| at lunchtime |
Wednesday Apr 16 |
| Running (terrain) 45:00 [4] 7.7 km (5:51 / km) +285m 4:56 / km | |
| shoes: Asics Gel Cumulus III |
| I measured my loop in ocad as 2.57k + 95m climb. I did 3 loops today. |
| Note | |
| |
| I'm signed up for the SVO meet now, and I'll sign up for cnyo soon. not sure I'm ready for 20k on sunday, maybe I'll do red that day instead.
also, I've changed the climb multiplier to x5, per our discussion about that. |
Tuesday Apr 15 |
| Running (terrain) 50:00 [3] 8 km (6:15 / km) | |
| shoes: Asics Gel Cumulus III |
| very nice weather! (75+) testing some terrain loop options at prospect hill. I've just about come up with a good 10-15 minute one that I think will work for threshold sessions (if I do 2). it's mostly open(for now) with a mix of flat,uphill,downhill,sidehill(both directions). and there's lots of places I could make shorter loops, but I'm not ready for fast intervals yet. |
Sunday Apr 13 |
| Orienteering 1:12:00 [3] *** 9.2 km (7:50 / km) +450m 6:17 / km | |
| |
| running in blue hills with dan. the picture is pretty cool, I'm using a new feature to change the track color based on speed. for this one, I use green for > 9 kph, red for < 6kph, and blue for everything between. altitude is shown below. we switched off leading, dan lead for 1-3,22,21,20,19,12,16,11. |
Saturday Apr 12 |
| Running 52:00 [3] 7.0 mi (7:25 / mi) | |
| shoes: Asics Gel Cumulus III |
| on the river in the rain. it would have been nice to do the west point meet this weekend, but I have a friend's wedding in maine tonight.
I didn't realize the pace I was running. we'll see how that feels. |
Friday Apr 11 |
| Bike 21:30 [2] | |
| |
| |
| Running (treadmill) 20:00 [2] 2.32 mi (8:36 / mi) | |
| shoes: Asics Gel Cumulus III |
| its raining outside. I ran the last minute at 9mph, which I think was ok. I think I'll keep doing that for a while, and then maybe try increasing either the length or speed of the fast parts. |
| Strength (crunches) 3:00 [1] | |
| |
| |
Thursday Apr 10 |
| Orienteering 30:00 [3] *** | |
| |
| running a possible park course at cat rock. it's thick here even at this time of year |
Tuesday Apr 8 |
| Running (terrain) 45:00 [3] 4.41 mi (10:11 / mi) | |
| shoes: Asics Gel Cumulus III |
| at stonehurst around sunset. I didn't need a light since there was about an inch or two of snow in the forest to brighten things up. in the woods until about 7:50pm ! I didn't have the map, but I ran a course from memory. |
| Running (form drills) 3:00 [2] | |
| shoes: Asics Gel Cumulus III |
| |
Monday Apr 7 |
| Bike 20:00 [2] | |
| |
| |
| Running 20:00 [3] 2.42 mi (8:15 / mi) | |
| shoes: Asics Gel Cumulus III |
| I've been trying to figure out ways to get my speed back. generally, running faster causes my back to start hurting _afterward_ (which lasts about 2 days). my approach has been to gradually increase my running pace each week, e.g. go slightly faster over the duration of the run. it's hard to tell if that's working. today I tried to go a lot faster for a short period of time; I ran the last minute at 7:00 pace. it's not hurting too much yet anyways. |
| Strength 6:00 [2] | |
| |
| I haven't been stretching as much as I should lately, but I'll try to improve that. |
Sunday Apr 6 |
| Orienteering 37:00 [2] *** 2.9 mi (12:46 / mi) | |
| |
| park-o at faxton. small map (1:3000), but we had to go since it was a new one. I took the gps, which cooperated this time. I couldn't get it to line up the the map so well, but still interesting. the blue dots are 3 seconds apart.
I've done less training this week than I wanted to. it sucks when random things cause me to miss sessions. I just happened to have a lot of them (random things) this week. |
Saturday Apr 5 |
| Running 15:00 [2] 1.5 mi (10:00 / mi) | |
| shoes: Asics Gel Cumulus III |
| running with bailey in a during a breif downpour of rain/sleet. (it stopped just as we were coming back) |
| Running 42:00 [2] 5.1 mi (8:14 / mi) | |
| shoes: Asics Gel Cumulus III |
| it stopped raining a few hours later, so I went on the river. near the end I threw in one very short section (~50m) of an easy sprint to see how that would feel. I guess it was ok, we'll see tomorrow. I still haven't found my HRM, maybe soon I will have to buy a ghetto split watch (analog watch with no second hand not very helpful !)
I just came across an interesting comparison of o-map-reading and web-page-scanning. |
Friday Apr 4 |
| Strength 5:00 [1] | |
| |
| |
Wednesday Apr 2 |
| Running (terrain) 34:00 [3] 3.4 km (10:00 / km) | |
| shoes: Asics Gel Cumulus III |
| at prospect hill in the rain. getting lighter these days...I was able to run without a light until almost 6:30 |
Tuesday Apr 1 |
| Bike 10:00 [2] | |
| |
| |
| Running (treadmill) 30:00 [3] 3.6 mi (8:20 / mi) | |
| shoes: Asics Gel Cumulus III |
| around 8:00 pace for most of the time. this is right about the speed that is too fast. (i.e. running slower never seems to hurt) not too surprisingly, my back was hurting slightly afterwards, so I iced it, which seemed to help. I wonder what would happen if I tried to run a lot faster, like do a few sprints... |
