Friday May 31 |
 | Orienteering (model) 50:00 [2] *** 5.5 km (9:05 / km) | |
| spiked:9/13c |
| taking it easy. I thought the map was funny in some places. I did two controls over again where it was most messed up. |
Tuesday May 28 |
| Running (warmup/cooldown) 18:11 [3] 2.5 mi (7:16 / mi) | |
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| to/from the track plus a grass loop for warmup. |
| Running (track) 13:16 [4] 2.25 mi (5:54 / mi) | |
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| 3x1200m threshold intervals on the track. 2mins rest between.
4:23,173,121
4:26,175,119
4:25,175,124 |
| Running 1:45 [5] 0.6 km (2:55 / km) | |
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| 3x200m in 35s. quick but with plenty in reserve, just to loosen up. |
Monday May 27 |
| Running 37:00 [2] 4.0 mi (9:15 / mi) | |
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| running with daddy-o around the same area. ahr:147 |
Sunday May 26 |
| Running (trail) 23:30 [2] 3.13 mi (7:30 / mi) | |
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| running on some paths near daddy-o's apt in chester. ahr:153 |
Saturday May 25 |
| Running (trail) 1:10:00 [3] 9.33 mi (7:30 / mi) | |
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| running around some xc-ski trails at the mtn-top inn, vermont. I guess they're only trails in the winter, since the surface was pretty much like the rest of the forest. very open though, somebody should o-map this area. I got a bit lost when I decided the trail I was on wasn't going the right direction and just ran though the forest. after about 20 mins I came to another trail so it was all good. (the intersections were numbered on the map and on signs in the forest so you could sortof tell where you were)
ahr:167 |
Friday May 24 |
| Note | |
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| I turned in my thesis this afternoon, which means they're probably going to make me graduate... heheh except I'm skipping the ceremony and going to switzerland. anyway it might be vaguely interesting to any mapping junkies, so here is the document (relatively short but at least the pictures are cool) and online demo (doesn't work in netscape, use IE6). oh yeah, and I got an A somehow. |
| Running 45:49 [3] 6.75 mi (6:47 / mi) | |
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| on the river after dark. I had a cramp for most of the way, which didn't make it so enjoyable. I have a feeling I will be doing more running after dark when I start my real job (july). on a slighly related note, I was recently offered a chance to work on the 2003 night-o champs map, but I turned it down. I plan to race in the night-o champs. but I will probably do one of the other maps for the convention.
ahr:160 |
Thursday May 23 |
| Running (treadmill) 12:00 [2] 1.53 mi (7:49 / mi) | |
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| Running 18:00 [4] 3.06 mi (5:52 / mi) | |
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| I was planning to run for 20 minutes, but I couldn't manage it. too tired from sitting around and drinking mtn dew all day and night. hopefully I didn't screw myself over for the world cup. |
| Strength 10:00 [2] | |
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Tuesday May 21 |
| Running 30:53 [2] 4.25 mi (7:16 / mi) | |
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| the usual river loop. thesis due friday... |
Sunday May 19 |
| Running (warmup) 10:00 [2] 1.1 mi (9:05 / mi) | |
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| Orienteering race (race) 1:18:31 [4] *** 10.2 km (7:42 / km) +460m 6:17 / km | |
| spiked:22/22c |
| dvoa day-2. oops, another clean run. it was a lot rockier today, and I never felt like I was running fast at any point during the race. speedy benetis took a big chunk out of me during the long legs; he is much stronger up the hills. |
| Note | |
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| routes from day 1 and day 2 (big). we'll keep this on the down-low so I don't get in trouble for posting them. |
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blue - Splits |
Saturday May 18 |
| Running (warmup/cooldown) 18:00 [2] 2.0 mi (9:00 / mi) | |
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| 12mins warmup + 6mins cooldown |
| Orienteering race (race) 30:56 [4] *** 4.6 km (6:43 / km) +135m 5:52 / km | |
| ahr:180 spiked:17/17c |
| the short course champs and I'm the champ (by 10%). I must say I'm not exactly used to being considered a favorite, it's a different kind of pressure. I knew that I would be able to move fast easily after my run on thursday, and the park series has been good training for short-o. I followed hanne staff's strategy of trying to have a great run, instead of trying to win. that seemed to work out anyways. I was always in control, and didn't have any mistakes.
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Blue - Splits |
Thursday May 16 |
| Running 27:25 [3] 4.25 mi (6:26 / mi) | |
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| one of the usual river loops. it didn't feel like I was going much faster than usual. I didn't intend to make this an easy week, it's just that I have too damn much work to train. I probably shouldn't be going to dvoa this weekend, but whatever. though actually a medal at the short champs was my secondary goal for the season (primary=world cup). ahr:163 |
Wednesday May 15 |
| Orienteering 30:00 [1] *** | |
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| setting controls for franklin park. lost the first two of them to the ghetto. audun saw some kids walking around with the second one (when he was lost looking for the start), so he made them show him where it was and put it back. it later dissappeared again along with #1. dan started 10 mins before anyone else, and was the only one who found all the controls...
yeah this isn't really training, but I thought I should put something down. |
Tuesday May 14 |
| Running 19:00 [2] 2.5 mi (7:35 / mi) | |
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| running to/from/around franklin park to check the course for tomorrow. |
| Orienteering 17:51 [4] *** 3.4 km (5:15 / km) | |
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| test run of the park-o course, hehehe. I expect the winning time will be 19-something. actually I stopped at each control and counted to 5 to pretend like I was punching. some very strange places are flooded there...ducks swimming on the basketball court. ahr:174 |
| Note | |
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| check out a video of monkey boy's o-game. (it's the second image down) |
Monday May 13 |
| Running 35:00 [3] 4.86 mi (7:12 / mi) | |
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| it was dark and rainy so I ran on the treadmill again. ok, I'm a wuss. ahr:159 |
Sunday May 12 |
| X-Training 15:00 [2] | |
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| it was raining outside |
| Running (treadmill) 20:00 [3] 2.84 mi (7:03 / mi) | |
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| 1% incline. ahr:152 |
| Strength 5:00 [2] | |
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| just quads and hamstrings. |
Saturday May 11 |
| Running 46:50 [3] 6.39 mi (7:19 / mi) | |
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| running home from franklin park after a few hours of mapping. I was going to go past the arboretum and home via jamaica, but then I decided I would just run in vaguely the right direction (towards the prudential tower) and see if I could make it home. eventually I picked up the orange line track, which I could have followed to mass ave, but that would have been too easy, so I left that and went though some sketchy areas. |
Friday May 10 |
| Strength (yoga/2) 30:00 [2] | |
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| an hour of yoga this morning. |
| Running 28:53 [3] 4.25 mi (6:47 / mi) | |
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| on the river. it seemed like I was going pretty fast, but then it always seems like that at night. ahr:160 |
Wednesday May 8 |
| Running (warmup/cooldown) 33:00 [2] 4.13 mi (7:59 / mi) | |
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| 10 mins warmup, 12 mins cooldown, 11 mins collecting some controls with boris. +4 long strides afterwards |
| Orienteering (park-o) 19:54 [5] *** 4.16 km (4:47 / km) | |
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| park-o series mass start at fresh pond. a great map by william. thought I might have some problems with fast runner dudes following, but I lost them eventually. boris and audun were on the other loop first, so we weren't together. (william said he planned for them to work together and catch me by myself). no big mistakes, but I was in the wrong place a few times. ahr:177 (180 not counting the first split) |
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Fresh Pond - Splits |
Tuesday May 7 |
| Running 29:32 [3] 4.25 mi (6:56 / mi) | |
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Monday May 6 |
| Note | |
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| nothing today. no problem since I'm tapering (relatively) over the next four weeks until the WC. more short/fast workouts. who knows what I will do with all these days off. |
Sunday May 5 |
| Orienteering (hanging controls) 35:00 [2] *** 3 km (11:40 / km) | |
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| hanging controls for the window-o's. excluded some time separating the twisted controls from each other. |
| Orienteering (contours only) 26:30 [3] *** 3 km (8:50 / km) | |
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| Orienteering (control pickup) 18:00 [3] *** 2.4 km (7:30 / km) | |
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Saturday May 4 |
| Orienteering 36:00 [3] *** 3.5 km (10:17 / km) | |
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| hanging streamers on all the "good" attackpoints for a training course (flags at the controls) |
| Orienteering 20:00 [2] *** 1.5 km (13:20 / km) | |
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| running around with dan and ross practicing distance estimation |
| Running (trail) 16:00 [2] 1.78 mi (8:59 / mi) | |
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| to and from the track. |
| Running race 4:40 [5] 1.0 mi (4:40 / mi) vdot: 64.2 | |
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| the mile. splits:67,73,70,70. thought I would be slower than last year since I haven't been doing any _really_ fast intervals or many strides. but I guess not (two seconds faster instead). of course 5k would be a better aerobic benchmark. |
| Orienteering 21:30 [3] *** 2 km (10:45 / km) | |
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| shadowing frederickson on an attack point course, quizzing him periodically on what the plan was, etc. we didn't run very hard, but kept moving and didn't have any mistakes. |
| Orienteering 30:00 [2] *** 3 km (10:00 / km) | |
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| shadowing ben ahlswede on an orange course. actually about 45 mins, but we were standing around some of the time. he's fast on the trails. |
| Note | |
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| in the evening we watched an old video from the mt.tom , quabbin, and northfield billygoats ('86-88). it was cool to see the old guys we know with more or less hair than they have now. also interesting to see that a lot more guys would run in shorts and/or without shirts. maybe they were more hard-core back in the day. |
Friday May 3 |
| Note | |
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| the swedish night-o champs promises streaming audio and images today. unfortunately I will probably be stuck in traffic going to the jr-training camp at blue mtn. but I'm taking my headlamp! |
| Running 15:00 [2] 1.67 mi (8:59 / mi) | |
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| hanging controls for the junior night/score/quiz-o activity. it was mostly not dark. |
| Orienteering (night-o) 45:00 [3] *** 4.8 km (9:22 / km) | |
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| I ran an orange course (day2) from the a-meet here. it was very dark and there weren't any controls out. there were all kinds of animals though (mostly deer and racoon), I could always see their eyes reflecting in the distance. then I picked up a small (1m) stick and carried that along, which made me feel better. I messed up a little, but never seriously. ahr:157 |
Thursday May 2 |
| Running (warmup/cooldown) 21:00 [2] 2.65 mi (7:54 / mi) | |
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| 13+8mins |
| Running (treadmill) 13:16 [4] 2.25 mi (5:54 / mi) | |
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| 2x1mile: 554, 553 with 1 min rests
+ 400m (after 1200s) |
| Running (treadmill) 11:48 [5] 2.25 mi (5:15 / mi) | |
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| 3x1200m with 3 mins jogging rest between. the first one seemed too easy so I stopped and switched treadmills (maybe that one was screwed up or something) and then it seemed faster.
356,356,356.
then I ran for 400m at the previous pace on the second treadmill to see if I had been smoking crack before or what. it seemed a little harder, but then I was more tired... I wonder if those things actually check to see what speed they are moving at (ie roller rotations) or if they just guess (by power output). that would suck if it was wrong, I should do some intervals on the ground once in a while to be sure I guess.
[vlad says they're servo driven so they know the actual speed] |
| Running 8:00 [2] 0.75 mi (10:40 / mi) | |
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| between 1200s |
Wednesday May 1 |
| Strength (yoga) 30:00 [2] | |
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| yes, I did an hour of yoga this morning (alex made me do it) but I enjoyed it. only counted half the time since there was a lot of stretching also. Some dude there with a USPS cycling team hat said it had been a relatively slow-paced session. I was a bit worried that would make me tired for the park-o tonight (csu champs and whatnot). |
| Running (warmup) 10:00 [2] 1.25 mi (7:59 / mi) | |
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| thought I would actually warm up this time. |
| Orienteering race (race) 21:18 [4] *** 3.25 km (6:33 / km) | |
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| park-o series at hammond pond. it was also declared the csu sprint champs. the forest was nicer than I remember, or audun took us through the best parts. a really nice course, but I was the fastest, so that's another reason to like it:) much more technical then the usual park-o. I didn't have any real errors, though I was sortof wandering or hesitating sometimes, and struggling with the punching flow early on. (maybe when we're rich we'll get e-punching). ahr:176 |
| Orienteering (collecting controls) 37:00 [2] *** 4 km (9:15 / km) | |
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| ran around with boris, matthias, and william for a cooldown and then collected the controls. we mostly tried to take different routes than in the race. |
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Hammond Pond - Splits |
