Sunday Mar 31 |
 | Orienteering (corridor-o) 45:00 [2] *** 3 km (15:00 / km) | |
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| more team training at Fort Rock. paired with erin, alternating leading while thinking out loud and following/listening. ahr:145 |
| Orienteering 1:01:43 [3] *** 5.5 km (11:13 / km) | |
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| a normal course (11 controls) with deliberately hard legs on a map without trails or rocks shown. started hard, but lost steam when stopping to verify controls (no flags) in tricky/vague areas, and I ended up not keeping very good map contact half the time. there were a few that I don't think I actually went to. thanks to tony for organizing all the exercises! ahr:155 |
Saturday Mar 30 |
| Orienteering (line-o) 1:15:00 [1] *** 3 km (25:00 / km) | |
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| NE training camp with tony and the ladies team at pawtuckaway (as it was meant to be-- all maps at 1:15000 hehehe). we walked a twisty line as a group to get to our starting place in the middle of the woods somewhere. I didn't use a compass, and my brain hurt after a while. |
| Orienteering (line-o) 45:22 [2] *** 3 km (15:07 / km) | |
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| faster line-o with 16 controls. ahr:145 |
| Orienteering 49:37 [4] *** 5.5 km (9:01 / km) | |
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| control picking with 17 controls and deliberately hard legs in the crazy central section. not really any mistakes, just some hesistation (which probably avoided the mistakes) ahr:168 |
Friday Mar 29 |
| X-Training 10:00 [2] | |
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| Running 20:00 [2] 2.8 mi (7:08 / mi) | |
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| Strength 25:00 [2] | |
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Thursday Mar 28 |
| Running (trail) 59:00 [3] 7.61 mi (7:45 / mi) | |
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| running from oak grove over to pine hill and back. took a wrong turn and ended up going a little farther than planned. I also had the gps along but the batteries were dying/dead. it's pretty comfortable to carry it in a headlamp battery harness (lighter than the batteries too). maybe I should have had the light along instead, it was getting pretty dark the last 10 minutes... |
| Running (intervals) 16:00 [5] 2.78 mi (5:46 / mi) | |
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| 4x4mins hard on paths. with 3 mins normal/easy between. I actually have no idea about the pace, I was hoping the gps would tell me that. |
Wednesday Mar 27 |
| Note | |
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| pictures and maps from the last two weeks here. |
| Running 47:21 [3] 6.75 mi (7:01 / mi) | |
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| [rhr: 45/90/67] running along the river, a bit tight from leg press yesterday. ahr:163 |
Tuesday Mar 26 |
| X-Training 25:00 [2] | |
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| a yucky day outside, and I'm jet-lagged. hr:140 |
| Running (warmup/cooldown) 13:00 [2] 1.53 mi (8:30 / mi) | |
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| Running (intervals) 15:54 [5] 3.0 mi (5:18 / mi) | |
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| yeah baby. 4x1200m on the treadmill:
3:58 165 126
3:58 176 132
3:58 177 139
3:58 182 141 |
| Running (recovery) 12:00 [2] 1.0 mi (11:59 / mi) | |
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| 4x400m slow jog after each interval |
| Strength 30:00 [2] | |
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| been missing out on this the last two weeks. only two sessions a week now through may. |
Monday Mar 25 |
| Note | |
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| somehow I came back from Zurich in business class. very sweet. |
Sunday Mar 24 |
| Running (warmup) 10:00 [2] 1.0 mi (10:00 / mi) | |
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| Orienteering race (race) 1:22:39 [4] *** 12.5 km (6:37 / km) | |
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| spring cup relay. flat, fast, and featureless. I had a few annoyingly large errors in flat green areas. probably 3 minutes at the first control (dark green area in medium green area..why?) my bad for not having a real attackpoint. then maybe as much as 6 minutes on #14 after getting on the wrong indistinct trail into some dark green. didn't take so long to realize that, but then I had to go back out and around again. seemed to be underestimating distance traveled. oh well. felt a bit uninterested(bored?) in the terrain today, no doubt the reason for the mistakes. also pretty tired from running so fast the last few days. ahr:166. I guess we did pretty well as a team though, boris and marc(awesome) both picked up a lot of places to finish 71st/161. |
Saturday Mar 23 |
| Orienteering race (race) 57:32 [4] *** 9.75 km (5:54 / km) | |
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| spring cup classic, 21A. pretty fast woods around here, no mistakes, but I did lose 50 seconds (+/- 1 sec) when I had to take a crap. oh well. I drew my route on alternativet's runoway. ahr:170. |
| Running (warmup) 15:00 [2] 1.67 mi (8:59 / mi) | |
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Friday Mar 22 |
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| Event: Spring Cup
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| Orienteering 21:00 [2] *** 1.75 km (12:00 / km) | |
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| running around on the training area. ahr:137 |
| Orienteering race (night race) 37:16 [3] *** 4.3 km (8:40 / km) | |
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| spring cup night sprint H21AK, my second night race ever. some problems running in the right direction and judging distance. 2 fairly large mistakes (3+2 mins). ahr:165 |
Wednesday Mar 20 |
| Note | |
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| found a copy of JM's "Mr.Orienteering" book in a city bookstore this morning. I have been trying to build a pretty complete collection of most of the english or swedish o-books worth reading (eg. of credibly advanced/elite or sports-science perpective), and that was the last one I can think that I didn't have...though probably there are some older ones I haven't been able to find out about. actually I remember spike said he has one by kent olson. the idea is that these elite guys have a lot of experience that most of us can learn from (trial and error isn't the best way). we mostly coach ourselves in the US, and I think we're missing out. it's fun to look at the pictures/maps anyway. I was flipping through "mr.orienteering" and found a mention of Lars Palmqvist (silver medal, WOC relay 1985) who ran the 45 on sunday. he's obviously a bit older now. |
| Orienteering 23:00 [3] *** 2.56 km (8:59 / km) | |
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| out to flemingsberg, one of my favorite maps. warmup by running the first few legs of an old control picking exercise. |
| Running (terrain) 16:30 [5] 2.75 mi (6:00 / mi) | |
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| the idea was to do some hard intervals in the terrain and then a bit of dusk/night-o practice. that idea became less attractive once it actually got dark and started snowing heavily. got 3 intervals in the terrain (3x ~2:30) then [realizing the foolishness of running 4mins/k over dark rocky terrain] moved to a wide yet icy unlit path for two more and finally one on a lighted trail. (3x ~3:40). difficult to get sufficiently hard efforts in due to bad footing. headlamp works though, ready for the night sprint. |
Tuesday Mar 19 |
| Orienteering 1:00:00 [3] *** 7.5 km (8:00 / km) | |
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| running an old course together with matthias, nick and john. we ran sortof together, taking different routes and waiting at the control sites. includes a ~1km trail run at the beginning. ahr:159 |
Monday Mar 18 |
| Running (hashing) 1:28:26 [2] 10.0 mi (8:51 / mi) | |
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| a rather long one set through the forest and some town. my first time actually. ahr:148 |
Sunday Mar 17 |
| Running (warmup/between) 13:00 [2] 1.44 mi (9:02 / mi) | |
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| Orienteering race (race) 48:33 [4] *** 6.5 km (7:28 / km) | |
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| first leg on a mixed team. not much in the way of mistakes. in the exchange in 4th of at least 25 teams at +2mins behind a former british team dude, a swedish dude, and the vm organizer. fastest time was 45-something, and 46 for the first leg. ahr:174 |
| Orienteering race (race again) 51:35 [4] *** 6.5 km (7:56 / km) | |
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| running again on a different team's third leg. it was forked differently but my first 6 controls were still the same as the first time. actually messed up the third one when I thought "I remember this one", turns out I was remembering a different one... also some common controls on the second half. a bit less enthusiastic than the first time, though still fun. ahr:169 |
Saturday Mar 16 |
| Orienteering race (race) 1:16:17 [4] *** 9.4 km (8:07 / km) | |
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| varsity match classic. maybe 3 mins lost in one big and a few very tiny errors. fun crossing half frozen marshes. not bad for the first race of the season. 9th/~40 in men's A. the fastest time was ~65. ahr:175 |
| Running (warmup) 12:00 [2] 1.5 mi (7:59 / mi) | |
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Friday Mar 15 |
| Orienteering 1:09:17 [3] *** 7 km (9:54 / km) | |
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| training with controls east of hellasgården. ahr:161 |
Thursday Mar 14 |
| Orienteering 30:00 [1] *** | |
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| walking around on the map while waiting for anybody else to show up at the clubhouse (I was a few hours early) |
| Running 43:00 [3] 5.5 mi (7:48 / mi) | |
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| loops of the lighted ski trail after dark. a bit icy. I bought some new o-shoes today with spikes (might as well try them out once), but unfortunately wasn't wearing them this time. |
Wednesday Mar 13 |
| Orienteering 59:33 [2] *** 6 km (9:56 / km) | |
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| a short run in grimsta to get my feet wet (literally). it's pretty cold here but there isn't much snow in the forest. a lot of ice on the trails in places though. a mix of control picking, terrain running and a little map-walking. the marshes are flooded and frozen over, so less passable but more visible than usual. I'm very jet-lagged. ahr:142 |
Tuesday Mar 12 |
| Running 47:45 [3] 6.75 mi (7:04 / mi) | |
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| midday run on the river. my wind-shell is amazingly much less crusty after I washed it for the first time in a few months. I'm outta here... |
Monday Mar 11 |
| Note | |
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| -my first race in sweden will be the cambridge vs oxford u varsity match at stockholm's nacka reserve. saturday's classic race area will be east/NE of hellasgården, and sunday's relay will be directly south. I ran in the relay area twice last summer, its quite a lot of little ups and downs, so hard to keep moving in places. when in doubt, probably faster to take the trail. I expect to run something like mid-high 8mins/km.
-the rankings are out, I'm very happy with mine. |
| Running (treadmill) 17:00 [2] 2.2 mi (7:43 / mi) | |
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| Running (intervals) 12:06 [5] 2.25 mi (5:21 / mi) | |
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| ah yes, the 1200s. on the treadmill this week, and only 3 since I'm just starting. exact times unclear due to tm lag, but I was at pace for 405,401,401. |
| Running (recovery) 10:30 [2] 0.9 mi (11:40 / mi) | |
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| 3x ~3.5mins jog after each interval |
| Strength 22:00 [2] | |
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Sunday Mar 10 |
| Running 49:40 [2] 6.75 mi (7:20 / mi) | |
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| very windy on the river. felt like I was moving backwards some moments. 3 minutes faster coming back (with the wind)
ahr:152 |
Saturday Mar 9 |
| Orienteering 50:48 [4] *** 6 km (8:28 / km) | |
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| training day at pawtuckaway with the posse. we had to change the plans a bit since we couldn't drive in past park headquarters. I took the gps on this one, but reception was really bad, so I only had enough satellites about half the time. ahr:171 |
| Orienteering (hanging streamers) 36:30 [3] *** 4.5 km (8:07 / km) | |
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| setting a course to get us over to the boat launch. includes a few minutes along the road at the beginning. ahr:167 |
| Orienteering (control picking) 27:00 [3] *** 2.6 km (10:23 / km) | |
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| will's course in the boat launch area. getting tired. ahr:~168 |
| Running 21:40 [3] 3.5 km (6:11 / km) | |
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| back to the cars along the fundy trail, then briefly in the forest (tripping over stuff) then along the road. |
Friday Mar 8 |
| X-Training 21:00 [2] | |
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| the doctor says my headaches could be caused by muscle tension from clenching my teeth while I sleep. that would also explain why my jaw muscles are really sore. not sure why I would have started doing that all of a sudden. so probably I'm not sick. in this case, doing a bit of training will probably make me feel better instead of worse. couldn't bring myself to do very much though. |
| Strength 10:00 [1] | |
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| less than half-assed; maybe quarter-assed |
Thursday Mar 7 |
| Note | |
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| biggins is crazy. check out his current project |
Wednesday Mar 6 |
| Running 37:00 [3] 4.93 mi (7:30 / mi) | |
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| [rhr:42/93/55] 4min abbreviated warmup from Charles T, recoveries, and running home from the common. I've had sort of a continuous headache the last few days, hopefully not getting sick. |
| Running (hill intervals) 7:24 [5] 2.15 km (3:27 / km) | |
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| boston common hills with matthias and william. they had already done 4 or 5 when I got there. measuring from the o-map thats 430m with 8m climb.
5x with long jogging rest (~2:50):
127,126,130,131,130 |
Tuesday Mar 5 |
| Note | |
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| still nothing today. rhr:44/89/50 |
Monday Mar 4 |
| Note | |
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| this concludes my pre-"season" mode training. while I may have a relatively good base from lifting and crazy-runs-with-Will, I am sluggish and technically rusty. my arch has been better recently, but is not completely healed. after this easy week I add more speedwork and o-specific training with 12 days in sweden/denmark. |
Sunday Mar 3 |
| Running 2:03:30 [3] 15.0 mi (8:14 / mi) | |
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| long run in the fells with matthias and william. hurting the last bit on pavement back to davis. (+371m -379m climb.) ahr:162 |
Saturday Mar 2 |
| Orienteering 1:02:30 [3] *** 7.81 km (8:00 / km) | |
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| running around prospect hill. first most of an old course (28:55) then some more imaginary controls with misha. ahr:164 |
Friday Mar 1 |
| Running 1:09:05 [3] 9.25 mi (7:27 / mi) | |
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| to jamaica pond with matthias. ahr:165? |
