Training Archive: RatlafIn the 30 days ending 2007-11-30:
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| H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | |||||||||||||||||||||||||||||||||
Friday Nov 30 | ||
| Note | |
| Riddle #11
This thing runs but cannot walk, Sometimes sings but never talks, Lacks arms, has hands, Lacks a head but has a face. | ||
| C • Riddle 6 | ||
Thursday Nov 29 | ||
| Note | |
| Riddle #10
Walk on the living, they don't even mumble. Walk on the dead, they mutter and grumble. | ||
| C • answer 8 | ||
Wednesday Nov 28 | ||
| Trail Run 1:13:55 [3] 7.1 mi (10:24 / mi) +632m 5:04 / km | |
| ahr:172 max:185 shoes: Asics Trabuco (Rusty Coffee) | ||
| Ran Waldo Canyon in the dark with Sean, Chad and Patrick. It was awesome! | ||
| Strength and Stretching - BW (Stretching) 5:00 [0] | |
Tuesday Nov 27 | ||
| Note | |
| Riddle #9
Lives without a body, Hears without ears, Speaks without mouth, To which the air alone gives birth. | ||
| C • Any guesses? 4 | ||
| Bike, Trail Run, Bike 41:27 | |
| ahr:159 max:185 shoes: Asics Trabuco (Rusty Coffee) | ||
| Ran the Jack Quinn's tuesday evening group run. There were a lot of people, as expected, but the free pasta and good beer afterwards were well worth it! (1) | ||
| Strength and Stretching - BW (Strength) 5:00 [0] | |
Monday Nov 26 | ||
| Note | |
| Riddle #8
Until I am measured, I am not known. Yet how you miss me when I have flown. | ||
| C • Answer 2 | ||
Saturday Nov 24 | ||
| Ice Skating 1:00:00 [1] | |
| At Sertich ice rink. | ||
Friday Nov 23 | ||
| Hiking 30:00 [1] | |
| In Palmer Park... It was cold!!! | ||
Wednesday Nov 21 | ||
| Note | |
| Riddle #7
What comes once in a minute, twice in a moment, but not once in a hundred-thousand years? | ||
| C • Answer 2 | ||
| C • Comment on riddle 4 | ||
Tuesday Nov 20 | ||
| Trail Run 39:25 [2] 4.14 mi (9:31 / mi) | |
| ahr:165 max:182 shoes: Asics Trabuco (Rusty Coffee) | ||
| In Ute Valley with Chad. We worked on the uphills but otherwise took it easy. | ||
Monday Nov 19 | ||
| Note | |
| Riddle #6
There is a thing that nothing is, and yet it has a name. It's sometimes tall and sometimes short, joins our talks, joins our sport, and plays at every game. | ||
| C • Anyone?? I'll provide a hi... 7 | ||
| C • Answer 2 | ||
| Strength and Stretching - BW 5:00 [0] | |
Saturday Nov 17 | ||
| Trail Run 45:07 [2] 4.78 mi (9:26 / mi) | |
| ahr:158 max:176 | ||
| Ran a Hash with Sean. | ||
| C • how do you calculate distan... 2 | ||
Friday Nov 16 | ||
| Note | |
| Riddle #5
When is a door not a door? (Easy one?) | ||
| C • Answer 2 | ||
| Strength and Stretching - BW 5:00 [0] | |
Thursday Nov 15 | ||
| Note | |
| Since no one took a guess at this one I'll re-post it.
Riddle #4 When one doesn't know what it is, it is something, but when one knows what it it, then it is nothing. | ||
| C • guess 1 | ||
| C • Answer. 2 | ||
| Strength and Stretching - BW 5:00 [0] | |
Wednesday Nov 14 | ||
| Note | |
| Riddle #3
My first two are a man, my first three are a woman, my first four a brave man, my whole a brave woman. | ||
| C • guess 8 | ||
| Trail Run 1:05:09 [2] 4.9 mi (13:18 / mi) | |
| ahr:148 max:169 shoes: Asics Trabuco (Rusty Coffee) | ||
| Ran part of Waldo Canyon in the dark with Sean and Chad.
We got kicked out of Red Rock Canyon by two cops who could not believe that people would actually want to go running, on trails, at night, with headlamps, in sub-freezing temperatures... plus they claimed the park was closed. We went to Kinfolks afterwards for an amazing open mic night. | ||
Tuesday Nov 13 | ||
| Note | |
| Riddle #2
White is the field and black the seed. The man who sows it has great learning. | ||
| C • guess 6 | ||
| C • Answer 1 | ||
Monday Nov 12 | ||
| Note | |
| Today begins my 3-4 week training break. I already know it won't be a total break from everything but I'll maybe run once a week and maybe do something else once a week as well. Nothing hard though...
I also have something in mind to keep my log somewhat active during this time. It needs a bit of refinement and will be along sometime today... | ||
| Strength and Stretching - BW 5:00 [0] | |
| Note | |
| Welcome to the first ever Attackpoint Riddle contest!
I'll post a riddle on my log and allow everyone to take a guess at solving it, or simply providing the answer if you already know it. I'll leave each riddle up a reasonable amount of time before taking it down and/or answering it and posting the next riddle. Prizes include, fame, glory, acclaim and bragging rights. Riddle #1: If you feed it, it will live. If you give it water, it will die... | ||
| C • 1 | ||
| C • guess 2 | ||
| C • darn you!
I will suck at t... 6 | ||
| Note | |
A Picture of my Mom talking to Marco and Maya Thoma.
| ||
Sunday Nov 11 | ||
| Note | |
| Fall Series Trail Race #4 Palmer Park | ||
| Trail Run warm up/down 15:00 [2] 1.67 mi (8:59 / mi) | |
| shoes: Asics Trabuco (Rusty Coffee) | ||
| Trail Run race 1:09:55 [5] 7.35 mi (9:31 / mi) vdot: 33.3 | |
| ahr:173 max:188 shoes: Asics Trabuco (Rusty Coffee) | ||
| The last of the Fall series XC races in Palmer Park. I started out having a great race, didn't go out too fast, or so I thought, and was able to maintain a steady but somewhat fast pace. When I hit the second huge uphill I totally ran out of energy and had to plod my way through the rest of the race, walking the smaller uphills.
Once again, the word tired comes to mind. Then again, I've had a race of some sorts almost every weekend since September. That's a lot of racing and bound to make some people tired... Would I do it again? Definitely! Hopefully next time I'll have more of a base to build on, though... Results: http://www.pprrun.org/results/2007_results/2007_fa... | ||
| Strength and Stretching - BW 5:00 [0] | |
Saturday Nov 10 | ||
| Event: Venice Street O | ||
| Note | |
| Warren Miller's "Playground" Boulder Theatre!! 3:00 | ||
| Note | |
| Mini-Rogaine, Devils Thumb, Boulder, CO. | ||
| Hiking 50:00 [1] | |
| Hiking to and from the Start of the mini-Rogaine. | ||
| Orienteering race 2:06:18 [3] *** 9.75 km (12:57 / km) +580m 9:59 / km | |
| ahr:156 max:177 spiked:13/14c shoes: Asics Trabuco (Rusty Coffee) | ||
| Mini-Rogaine at Devils Thumb park in Boulder. I was, in a word, tired. There were two maps with 26 controls total. I got all the controls on map one then decided to call it a day because I was wiped out with fatuige. I also have another race tomorrow. | ||
Friday Nov 9 | ||
| Note | |
| (rest day) | ||
| C • Hockey 2 | ||
Thursday Nov 8 | ||
| Trail Run intervals 29:39 | |
| ahr:156 max:177 shoes: Asics Trabuco (Rusty Coffee) | ||
| Ran only four accelerations which consist of 40 seconds walking followed by 1:20 of accelerating up to an all out sprint, then repeat... I'd intended to do at lease five, maybe six. Oh well.
Warm Up: 157 avg Accelerations: 151 avg Cool Down: 160 avg The new headlamp works wonderfully! I went with Geralds' recceomendation of the P.T. Eos. I'm happy with it! Thanks. | ||
| C • Hej,
Why did you do only 4... 2 | ||
| Strength and Stretching - BW 5:00 [0] | |
Wednesday Nov 7 | ||
| Note | |
| Dodgeball 6:30 | ||
| Trail Run 36:42 [2] 3.68 mi (9:58 / mi) | |
| ahr:164 max:187 shoes: Asics Trabuco (Rusty Coffee) | ||
| In Ute Valley before Dodgeball. Really really need to get a new headlamp. I went to REI after dinner but all they had was CRAP! That last word should be mouthed with a Scottish accent! :-) | ||
| C • Taking a break? 2 | ||
| Dodgeball!! 30:00 [1] | |
| We won! 5-2. We also went our for dinner afterwards seeing as this was our last game. Salsa Brava was muy tasty!!! | ||
| Strength and Stretching - BW 5:00 [0] | |
Tuesday Nov 6 | ||
| Trail Run intervals 29:42 | |
| ahr:159 max:181 shoes: Asics Trabuco (Rusty Coffee) | ||
| Ran three laps around the central part of Monument Valley Park which I measured at about 650 meters long.
Warm Up: 155 avg Intervals: 165 avg Cool Down: 157 avg | ||
| Strength and Stretching - BW 5:00 [0] | |
Monday Nov 5 | ||
| Strength and Stretching - BW 5:00 [0] | |
| Trail Run 22:26 [2] 2.55 mi (8:47 / mi) | |
| ahr:150 max:164 shoes: Asics Trabuco (Rusty Coffee) | ||
| Sheesh, I'm tired, but I suppose that's why this was a recovery run... | ||
| Strength and Stretching - BW 5:00 [0] | |
Sunday Nov 4 | ||
| Trail Run warm up/down 10:00 [2] 1.5 km (6:40 / km) | |
| shoes: VJ Inegrators | ||
| Jog to the Start getting there with 3 minutes to spare... | ||
| Orienteering race 2:26:16 [3] *** 11.2 km (13:04 / km) +505m 10:39 / km | |
| ahr:150 max:170 spiked:18/21c shoes: VJ Inegrators | ||
| A much better race!!!
I was still slow in the woods, probably somewhat from fatigue because of yesterday, but also still because I'm just not used to running through this density of woods. Navigation was spot on even though I was a little conservative in spots where I knew it would be easy to make a mistake. Of the three controls that I didn't spike, one was because I didn't follow my compass, the other was because I went too far and passed it, and the third was because I didn't go far enough and got distracted by several rootstock that were on the edge of the circle, I turned right and saw it. Today was navigationally where I want to be, and usually am, but physically I need a lot more work in dense woods like these... | ||
| C • Dense woods?? 6 | ||
Day 2 Blue - Splits | ||
Saturday Nov 3 | ||
| Trail Run warm up/down 10:00 [2] 1.11 mi (9:00 / mi) | |
| shoes: VJ Inegrators | ||
| Warm up to the Start. | ||
| Orienteering race 3:23:47 [2] **** 12.9 km (15:48 / km) +470m 13:22 / km | |
| ahr:145 max:178 spiked:16/20c shoes: VJ Inegrators | ||
| Wow, what total crap.
Part of it was the course setter who purposefully set courses to be more difficult, a.k.a. on questionable features with routes that work in theory but not in the field, and he purposefully hid the controls so that it would resemble an Easter Egg hunt which is apparently what we Orienteerers like. Let me tell you that it is not what we like. Once we're in the control circle we should see the control, that was not the case today. OK, the other part was the woods and the biggest part of my dismal performance, even though I did make some mistakes, I just didn't have the energy to move through these thick and nasty woods. Not much fun but I did finish! | ||
| C • finishing is good 12 | ||
| Strength and Stretching - BW 5:00 [0] | |
Day 1 Blue - Splits | ||
Friday Nov 2 | ||
| Event: US Champs | ||
| Note | |
| Aaaack! My luggage got delayed. I've managed to borrow some shorts and what not for today's sprint. Oh well. | ||
| C • It arrived!!!! I'll be nor... 2 | ||
| Orienteering warm up/down 11:31 [2] 1 km (11:31 / km) | |
| Warm up for the Sprint on the model area/course they'd set up. | ||
| Orienteering race 21:21 [5] *** 2.9 km (7:22 / km) +100m 6:17 / km | |
| ahr:183 max:191 spiked:15/18c | ||
| The Sprint.
Made four total errors with would account for about 3:30 of the six!! minutes I was behind the leaders. Two were lack of compass work, one was route execution and one was route choice. | ||
| Orienteering 37:23 [2] 2.1 km (17:48 / km) | |
| Running around the classic model area/course with Gerald Yip. It was a very good thing we did this because the Sprint map was at 1:5000, the next two days are going to be at 1:15,000. It was good to be able to pre-adjust to the scale and mapping style/inaccuracies. Also, everything's so tiny!! Two major lessons from the sprint and the models is following my compass and distance. | ||
| Strength and Stretching - BW 5:00 [0] | |
Sprint Blue - Splits | ||