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Training Log Archive: AliC

In the 30 days ending Nov 30, 2011:

activity # timemileskm+m
  Orienteering14 16:05:38 64.16(15:03) 103.25(9:21) 2540228c
  Running27 11:25:55 70.98 114.23 1878
  Rollerskiing7 8:10:23 56.45 90.85 581
  Strength11 2:08:42 0.2 0.32 3
  Cycling1 1:00:00
  Drills6 35:29 2.45(14:30) 3.94(9:01)
  XC skiing1 32:39 3.23(10:07) 5.2(6:17) 5
  Total46 39:58:46 197.46 317.78 5007228c
  [1-5]44 39:24:50

» now

Wednesday Nov 30, 2011 #

10 AM


Drove up to Putney, VT to visit Zach of new ski grinding company Caldwell Sport. I guess they sell skis and probably have a waxing service too? Anyways, awesome that we have a really good local grinder in NE. Especially one only 1h away from Amherst!

Chatted a wee bit, but then down to skis. Brought up 4 pairs of classic to be tested for Stephi to use 2 of this season (aiming for 1 klister, 1 hardwax). Zach squeezed them all and sighted down the skis, and verdict: they're all really good skis! None quite klister, but one that'll probably do. So sent them all up to Stephi for her to test at camp and see which ones she likes.

Then on to my 4 pairs of skate skis. Same deal, squeeze + sight. But, the two skate cuts he hates. They will apparently just never be fast. So those are going to get used for NE ski-o type races that destroy skis from here on out... the other two, he liked, am getting two different grinds on them, one is slightly more for harder pack, that's getting a grind good in transformed snow, other one more of a new snow grind. Next year, can hopefully add a new pair to the quiver...
6 PM

Cycling 1:00:00 [1]

To/from Newton with Brendan after afternoon workshop at the CfA on Data-intensive astronomy. Workshop was about half useful. The first half. The second half seemed to be web tools that aren't really that suited to stuff I do... ah well.

But, incident on the way back: ran into a pothole on some nasty road, instant tire deflate. Boo. So rattled my way (perhaps a tidge whine-ily) the miles back to Somerville.
7 PM

Running 44:05 intensity: (14:46 @1) + (27:32 @2) + (1:47 @3) 4.89 mi (9:01 / mi) +135m 8:18 / mi
ahr:131 max:159

Street-o minus most of the streets from the Alex/Ed home. Chitter-chatted with Brendan and Alex the whole way round, which meant I sometimes couldn't count. Headlamp also died part way round- just a dead battery I hope I hope!

Tuesday Nov 29, 2011 #

12 PM

Running 43:45 intensity: (10:28 @1) + (13:57 @2) + (2:33 @3) + (6:58 @4) + (9:49 @5) 5.26 mi (8:19 / mi) +210m 7:24 / mi
ahr:149 max:181

Orchard Hills with the noonies! Actually, Alejandro wussed out, he wanted an easy flat run so scampered off somewhere else. So Sanjay joined for 2 and Sergio for 3, I decided my 3rd one hadn't totally fallen off the pace so did all 4.

But! Orchard Hills have changed! They are building a paved path up to the dorms there, right along where we run for at least part of it. So there is currently construction and bonus ditches and hay bales in the way. Route is slightly modified, but in the end should still allow for a good interval, if slightly less off-road running. Today there was also a bonus tree in the way in the early bit, you could hurdle if you tried, but you did have to try. The necessary leap scared Sergio...

Times were: 4.03, 4.10, 4.10, 4.12. So first was a bit fast (sensed Sanjay breathing down my neck for first 3/4), but others pretty consistent.

Drills 6:43 intensity: (50 @1) + (5:40 @2) + (13 @3) 0.44 mi (15:16 / mi)
ahr:143 max:158

Because a spoonful of drills keeps the injuries away...

Monday Nov 28, 2011 #


Woke up in the middle of last night with an asthma attack, was kinda scary. The not-getting-enough-air feeling woke me up, and was better once I sat upright, but still had to fish around my apt for inhaler before it was really ok.

Had to use my inhaler a lot over the weekend home with brother + wife's dogs, but really strange I had to use in it my own apt, don't usually have issues here. Still, will keep inhaler closer by for a bit...
2 PM

Rollerskiing 1:29:46 intensity: (1:22:07 @1) + (7:39 @2) 12.33 mi (7:17 / mi) +96m 7:07 / mi
ahr:113 max:145

Ooh- was too nice to not go out this afternoon, so zipped home at 2pm and went out for an easy distance rollerski. In shorts! Went further along the bike path than ever before, and then poof! it ended. But on a nicely paved low-traffic road, so could just keep going.

On the way back, ran into the high school ski team out for a pre-season practice and chatted briefly. I helped out with their team a bit two years ago, hopefully I can again a bit this winter, I think last winter I just wasn't around that much...

Also, read Cat's Meow (Wisconsin) Classic Champs Red, GLOF Long Map 1, and then the 3 Middle maps from Högbo Bruk. Was trying to pick out the big features I'd like to use on first two, but found it hard, especially with the negative contourness of Cat's Meow.

Sunday Nov 27, 2011 #


Drove a lot today, mostly with company of Stephi, but failed to chat to Zach about ski grinds, because he wasn't there. Boo.
6 PM

Strength 6:16 [1]

3 x 20 pushups- woo made it to 20 before Dec!
1 leg hammies - 5 each side through the progression

Strength 14:01 [1]

10 min abs, 2 min back, 2 min SJJs

Saturday Nov 26, 2011 #


Awesome training times at Blue Mountain and Harriman yesterday and today! Legs were pretty sore from 5 mi effort on Thursday, but the terrain is just so delightful and had really good exercises/race reruns so mostly could ignore. Well, harder to ignore on some of the uphill slogs...

But anyways, super-good times, thanks to Neil for hosting us, Ian for planning today's training + printing, Sergei and Greg for streamering the '02 Billygoat re-run and Jagge for yesterday's overwhelmingly difficult exercise.

Cool to meet New Zealander Anna, who's in New Haven for next few months!

Real logging tomorrow, currently exhuasterated.
10 AM

Running 17:11 intensity: (8:44 @1) + (8:27 @2) 1.47 mi (11:42 / mi) +60m 10:23 / mi
ahr:129 max:154

Orienteering 35:24 intensity: (4 @0) + (1:44 @1) + (13:45 @2) + (17:36 @3) + (2:15 @4) 2.52 mi (14:03 / mi) +88m 12:40 / mi
ahr:153 max:169 19c

TT 2010 Middle Rerun

Started last of the group, theoretically chasing down Neil, but never saw him. Legs hurt, but warm up made it so I could at least run without flinching, so out there to focus on a control-picky middle! At the beginning stated goal of knowing how I was going to exit controls, Neil suggested I also look for big features to follow.

But then the beginning bit was all in green, so you couldn't look for big features, so didn't really get that mode started... was doing better at least having a plan for exiting, although not always the best, totally should have cared more about avoiding green out from 4, for one thing!

Major issue to 6, when the upper marsh was way bigger than mapped and fooled me into thinking it was the lower version, not that that fit with other things around!!!

Then a major blow up to the last control 19. I just didn't go the right direction at all! I think I hadn't realized I needed to go downhill. But still, going at least 30 degrees off and I swear I have some memory of looking at my compass. Plans that would have worked better: 1) Pay attn to contours, the hill to the left of the line would have been awesomely helpful if I had noted 2) Actually follow my compass bearing even vaguely correctly 3) Use big marsh off to the right

So that was really terrible and feel super-silly looking at my QR track.


Orienteering 14:40 intensity: (3:02 @1) + (9:58 @2) + (1:38 @3) + (2 @4) 1.09 mi (13:27 / mi) +53m 11:41 / mi
ahr:142 max:166 4c

Redid 18->19 and then also 3 through 6 because they were also on the way back. Was helpful to put together how things went so terribly wrong to 19 and execute well. Also neat to see how to milk extra second out of 3-6, was totally possible and mostly involved avoiding green a bit more, and then just IDing marsh correctly to 6.

Running 7:13 intensity: (1:30 @1) + (5:43 @2) 0.68 mi (10:35 / mi)
ahr:137 max:153

2 PM

Running 14:18 intensity: (21 @0) + (3:47 @1) + (7:42 @2) + (1:59 @3) + (29 @4) 1.09 mi (13:08 / mi) +63m 11:08 / mi
ahr:136 max:168

Orienteering 30:48 intensity: (26:43 @1) + (3:48 @2) + (17 @3) 0.59 mi (52:11 / mi) +18m 47:40 / mi
ahr:109 max:161

Line-O. Good to do, slightly off at least twice. Hard in green.

Orienteering 46:42 intensity: (16 @0) + (16:14 @1) + (29:39 @2) + (33 @3) 2.49 mi (18:45 / mi) +212m 14:50 / mi
ahr:134 max:156 6c

Route-planning-while running exercise. Although there was little juice left in the legs, and the short legs we were supposed to plan routes seemed to mostly be uphill... so was more route-planning-while-slogging uphill exercise, but still, was moving and trying to see map/think at the same time.

Sans magnifier, because I managed to break that during the lunch.

Long legs went fine if not speedy. I like my route to 1, but maybe the guys' upper route to 3 was better, Brendan killed me on it by 3.5 minutes or something! (He was almost certainly running faster though!) Although my lower reentrant was gorgeous running too, I do think their upper approach to control is nicer. To 6, I probably could have cut up a bit early from running along side the marsh, but otherwise think it was basically the best route, those streams were nice to use.


Running 11:03 intensity: (7:21 @1) + (3:18 @2) + (24 @3) 0.96 mi (11:33 / mi)
ahr:128 max:159

Friday Nov 25, 2011 #

10 AM

Running 2:15 intensity: (10 @0) + (43 @1) + (1:22 @2) 0.23 mi (9:44 / mi) +3m 9:21 / mi
ahr:122 max:138

Drills 1:49 intensity: (12 @0) + (53 @1) + (44 @2) 0.1 mi (19:07 / mi)
ahr:123 max:144

Orienteering 1:05:24 intensity: (24:29 @1) + (36:08 @2) + (4:47 @3) 3.46 mi (18:54 / mi) +242m 15:32 / mi
ahr:135 max:163 11c

Jagge's Overwhelmingly Difficult Exercise

So, I found this really, really hard. The map only had contours, not even any form lines, and then the area right before each control was blanked out. Eep!

The point was to try to use big contour features and run fast. I really couldn't do that at all without my compass to orient me, and still found it really hard to match either the map to terrain or terrain to map. I think I missed having cliffs and marshes the most. Something to work on, because as is, this method doesn't work for me.

Kinda entirely missed 12, knew it, but was too tired to go back, legs in hurt-mode.


Running 5:38 intensity: (5:31 @1) + (7 @2) 0.53 mi (10:35 / mi)
ahr:110 max:135

2 PM

Running 1:14 intensity: (9 @0) + (43 @1) + (22 @2) 0.12 mi (10:27 / mi)
ahr:116 max:135

Orienteering 1:37:55 intensity: (18 @0) + (12 @1) + (18:46 @2) + (42:51 @3) + (35:13 @4) + (35 @5) 8.07 mi (12:08 / mi) +502m 10:10 / mi
ahr:162 max:177 18c

Lunch break at Neil's, then back out for the 2002 Billygoat Rerun!

Legs did not start so spry, but 1-2-3 go and Ian bolts off the line, Brendan not far behind, so ok, time to try to keep up! But Ian was going far far too fast, so kinda just was happy a bit behind Brendan most of the trail route to 1, took a slightly different choice at one point, but didn't end up much different.

2-3 we were in contact, some slightly different choices, I was generally slower, getting helped seeing them head into the control- nice open woods! A vortex swalled Brendan at 3, so then was just chasing Ian to 4, 5, 6, but loosing a bit by bit, so he was pretty out of sight by 6. Ah well, I thought, but then after the slog up the big hill to 7 (ate a Gu), saw Ian coming into the control from the left. Huh!

So race was briefly back on, but I can't really keep up on the downhill, and actually my right ankle kinda started having painful back-crunching issues, happens particularly on downhills. So Ian was pretty much gone again to 8, and then I was a muppet to 9, both in deciding on the low route, which side hills and then climbs in nastiness, so not fast, and also in executing, went too low early. Bah. So then was super duper surprised to see Ian again at 10, which went better for me.

But that was the last time I saw him til the finish, I was a goof to both 11 and 12 which didn't help. Comparing splits I was consistently loosing time on most of the controls on that second loop.

Still, beat the sunset, and finished the race in not a bad time, considering how legs felt!

Thursday Nov 24, 2011 #

8 AM

Running 5:32 intensity: (28 @1) + (4:33 @2) + (31 @3) 0.69 mi (8:03 / mi)
ahr:146 max:163

Running race 29:22 intensity: (12 @1) + (10 @2) + (14 @3) + (7:18 @4) + (21:28 @5) 5.0 mi (5:52 / mi) +117m 5:29 / mi
ahr:177 max:185

5 mi Turkey Trot from Arlington High School

Pretty good race! Think I paced it just about right, started off fast, but comfy. Race starts out flat for a bit, then up up up during the second half of first and first half of second mile. From there, rolls up and down but trending up until the turn around at 2.5.

Felt ok on first big hill, first mile 6.15, then second in 6.09 and those were the up-hilly ones. Was pretty close to the front, still could see the lead guys til the turn around. At the turn around, could gauge where the other women were, hm, one seemed not totally out of contact, have to keep the pace! A bit of an uphill during the 4th mile really hurt, was debating if I'd gone too fast, but was able to hold it together, woo!

Then flying the down for final 1.5 miles, ouchie in the quads. Why didn't my downhill intervals properly prepare me? Guess maybe would have been worse otherwise.

Happy with time, and 8th overall, first woman by 30 seconds or so. Perhaps a course record? The woman who usually wins thought her best was 29.28, so maybe! And 2 years ago I was 31:07, so PR for me at least!

Running 12:55 intensity: (3:07 @1) + (9:48 @2) 1.1 mi (11:47 / mi) +11m 11:25 / mi
ahr:133 max:149

Wednesday Nov 23, 2011 #

4 PM

Running 39:47 intensity: (24:30 @1) + (15:17 @2) 3.2 mi (12:26 / mi) +232m 10:09 / mi
ahr:114 max:152

Little trot around Mt. Tom on the way home. Kinda getting dark. But oh! There's a new mountain bike trail on the bit south of the road right next to I-91... obviously made really recently.

Tuesday Nov 22, 2011 #

Rollerskiing tempo 1:00:00 intensity: (40:00 @2) + (20:00 @3)

Scoped up from work by the Alex-mobile after her exam, out to rollerski on River Rd. Except forgot Garmin, as did Alex, so we low-teched it, timing via cell phone left in car... also forgot to bring contacts and hey, for good measure my pole strap broke in the middle of the first interval. And I lost an earring in the depths of the Alex-mobile as soon as I got in it... right, one of *those* days.

But was actually a great workout, so nice to be out in the pleasant-temped part of the day. Especially nice to have company. Intervals (double bumps aiming for threshold) were hard, but not quite killer, kept focusing on looking up and thinking about good technique. Annoying to have to grip the right pole so hard, but whatevs, we no-poled it as soon as intervals were over.
10 PM

Strength 7:00 [1]

Hmph, didn't mean to wait so long before push-ups and hammies, but ended up being. 19 now on push ups (almost to 20 before the Dec due-date!) and switched to one-leg hammies, so back down to 5. One leg is seriously harder!!!

Monday Nov 21, 2011 #

Strength 14:00 [1]

Gosh-a-roni were legs sore today! Trips up and downstairs in the tower let me know it... quads, one of right hamstrings, calves. Also woke up kinda sniffly, so def a day off, just some abs+back+SJJs to wrap it up.

And I have telescope time in Jan-Feb on a mm telescope in Spain. Hopefully won't be in Tahoe WC time... wouldn't be good to duck out of, although could probably make someone else on the proposal go observe for me. Crossing fingers for not that week!

Sunday Nov 20, 2011 #

Running warm up/down 4:00 [1]

Orienteering 1:54:52 [4] 13.9 km (8:16 / km)

Blue Hills Traverse

Won! By ~2.5 min over Dancho. And probably my most lonely BHT so far, from 7 not in contact with anyone else. Was with Dancho and Andrew until then though, so at least got a dose of mass-start fun. Pretty clean run, bit of a bobble to 15 thinking I was supposed to go to 17, then just some small little things. Towards the end, wasn't really reading ahead that much, tired and also wanted to expend extra mental energy to make sure to really come up with a good plan.

1- easy just off the trail, but Dancho bolted from the start and was nearly 20s up already!
2- straight, pretty much following Andrew
3- Dancho leading
4- first trail run, and whoops, I nearly just went totally the wrong way, heading N on first trail I hit, but noted I didn't want a swamp on my left...
5- Andrew's bearing was better than mine, but he drifted up to me, then we both had to go down, bit low-vis, I found the rock first
6- fine
7- leading easy to ID rocky hill top
8- and broke away, not sure how, ran trail to stream to trail to gap around cliff by the marsh and then sailed down the hillside, wee bit nervous to be alone, but spike. Drank water and had the Honey Stinger goo that Eric had given me as I forgot to bring one...
9- trails for a bit, then up. I was a bit scared by the vagueness at the top, ran along trail to junction just to be sure
10- up reentrant, maybe could have avoided that green. also got a bit confused by some cliff under-mappage on way up, but sensibly kept going. impressed Tim P. won this one
11-12-13- the pretty trivial trail-running ones, gathered I was leading through the water/food stop, with Dancho maybe a minute behind, took sports drink.
14- up hill, not much to place the boulders, was diligent about bearing
15- um, repeat fail. Last week, went to 18 instead of 8. this leg, I decided I needed to go to 17.... so planned and executed going to 17 quite well, but then while reading ahead on a trail nearly there, I realized I actually should probably go to 15-16 first. Still apparently not a terrible route, had 2nd split, only a few seconds behind Dancho. Also, leaving trail to 15 wiped out hard forearm -> rock, ouchie!
16- hesitation on slightly earlier rockiness
17- fine
18- bit off bearing to R
19- got close using stone wall handrail, low vis area made it nice to have come from a close attackpoint
20- felt like brain was becoming noticably tired on this one, attacked from rocky hill nearby, but found it hard to evaluate distance/direction to go from it... ended up seeing the boulder on way past maybe 30 m too far east
21- attempted to find mini-path through greenbriar, failed, so just ran big trails, slighty confused by water stop not being where mapped, but no biggy, had just slightly passed it. Tired going up the hill!!!
22- wiggly left of line. Kinda like Lori's no-climb route to right having seen it now though, wonder if it was faster? Dancho did get me by 30s...
23- fine if timid
24- could have had a bit more agressive angle towards green marsh, ended up lower on stream than I needed to
25- straight times, time to push it in!!!
26- tangled in some green briar right on the approach, and was a bit off to the north, could tell from way wall wasn't quite bending yet. Also, this control was super-hidden down behind rockiness under cliff...

Finish wasn't quite working when I came in, but Ian scampered off and found one pretty quick.

Happy with the race. Biggest technique issues were attempting to go to wrong control for 15, the wrong trail initial running to 4, possibly route choices to 10 and 22.



Friday Nov 18, 2011 #

7 AM

Rollerskiing 1:11:55 intensity: (51:34 @1) + (11:22 @2) + (8:49 @3) + (10 @4) 8.96 mi (8:02 / mi) +32m 7:56 / mi
ahr:111 max:167

Oooh, not so avid to get out into the 36 degrees this morn. River Rd. specific strength, solo, sad. Read Hampstead Heath and Longshaw Estate while out. Two legs on Longshaw looked miserable, contouring in rockiness right below big cliffs.

Legs were tired from yesterday, but what is most sore? Medial glutes. Curious- was really expecting the quads to complain most... Anyways, so on leg ones focused more on technique, less on killing it.

Thursday Nov 17, 2011 #

7 AM

Running 49:45 intensity: (20:30 @1) + (21:12 @2) + (6:14 @3) + (1:49 @4) 5.5 mi (9:02 / mi) +244m 7:57 / mi
ahr:129 max:176

Outa bed, onto the pavement! These were downhill intervals, designed to try to train eccentric (is that it?) contraction in prep for a Turkey day 5 miler that I know has a killer downhill... Does feel strange doing intervals jogging the up and flying the down!

Will see how sore I get...

6 PM

Strength 7:50 [1]

pushups (3 x 18) and hammies

Wednesday Nov 16, 2011 #

8 AM

Running 13:19 intensity: (7:25 @1) + (5:54 @2) 0.76 mi (17:31 / mi) +70m 13:37 / mi
ahr:114 max:148 shoes: Inov8 Orocs

To Mt. Tom, road up said closed so parked at bottom and headed up up up...

Orienteering 12:50 intensity: (43 @1) + (5:11 @2) + (6:39 @3) + (17 @4) 0.8 mi (16:03 / mi) +92m 11:49 / mi
ahr:154 max:166 8c shoes: Inov8 Orocs

Alex's Control Pick, Part 1

Technique goal for today: leave controls properly, in right direction and with some sort of plan. Worked well through this bit. Had a bit of a roundabout way to 1, but hey I went 'off' the map. Fairly smooth, some hesitation to 4, trying to decide if I was on the right nose or the lower form line one, also a bit to 5, dot knolls are sometimes hard to ID.

QuickRoute (might have been lazy adjusting 2,3)

Orienteering 24:56 intensity: (3 @0) + (4:39 @1) + (20:05 @2) + (9 @3) 1.32 mi (18:54 / mi) +127m 14:33 / mi
ahr:139 max:157

And line-o! Pretty good, although obviously off at one point. I didn't see anything else to do on that blank hillside with just vague lumps up to my right. So turned up too early, was surrounded in green on the way down. Figured it out because I was on a hilltop, but not that pleased.


Orienteering 21:12 intensity: (7:05 @1) + (14:07 @2) 1.29 mi (16:26 / mi) +22m 15:36 / mi
ahr:133 max:154 12c shoes: Inov8 Orocs

Second half of control-pick. Had a chat with Phil and said hi to Phin, they were just approaching 8 when I looped back from line-o. Tied my shoes up tight, running in new Inov8 Orocs, but need to tie laces tighter, feet were slip-slipping.

Then off, but to 9 was a bit shaky, then got some flow until 13. 12->13 was basically the same as a leg PG and I had both previously messed up, and I was closer this time, but still messed it up, being on the cliffed dot-knoll instead of the proper cliff the first time then being confused when I tried to leave and no marshy-pond. Bah!

A few of the last ones, must have lost focus, hadn't planned my exit/route by the time I got to the control. To keep working on!


Running 7:00 intensity: (4:44 @1) + (2:16 @2) 0.72 mi (9:43 / mi) +6m 9:28 / mi
ahr:127 max:138

7 PM

Strength 14:02 [1]

Abbity abs + back + SJJs. Need to acquire a fender for my bike, wet out!

Tuesday Nov 15, 2011 #

7 AM

Rollerskiing 53:37 intensity: (27:09 @1) + (26:05 @2) + (23 @3) 4.73 mi (11:20 / mi) +58m 10:55 / mi
ahr:119 max:166

Morningski doublepole with Alex just out on the bike path, chatting chatting. Triceps a bit sore from yesterday's 2/3 dips.
12 PM

Running 10:26 intensity: (1 @0) + (2:43 @1) + (7:42 @2) 1.21 mi (8:36 / mi)
ahr:137 max:153

Drills 5:00 intensity: (59 @1) + (2:54 @2) + (1:07 @3) 0.4 mi (12:39 / mi)
ahr:146 max:160

Running 41:40 intensity: (51 @1) + (21:43 @2) + (2:50 @3) + (6:28 @4) + (9:48 @5) 5.62 mi (7:25 / mi) +35m 7:16 / mi
ahr:157 max:186

Noonrunners delayed a bit so I could emerge from my ending-at-noon telecon, then over to the track. First time at the same workout as Christer, a Swedish exercise physiologist on sabbatical from Umeå who also happened to run at UConn during college (steeplechase).

Anyways, Alejandro's workout of 5 x 1k, which is the same as I did last week, but whatever, figured still good to do. Brought the map (Tiomila 2008) on 2nd and 4th and just tagged right behind Alejandro, faster than reading the map alone for sure, apparently necessary to outsource the mental effort of pacing... 5th one just went for it, told Christer I was going to go for 3.20, he said he'd help me and pull ahead on the last 200, ended up being 3.10, nice!


Monday Nov 14, 2011 #

12 PM

Running 46:15 intensity: (23:34 @1) + (21:43 @2) + (41 @3) + (17 @4) 5.37 mi (8:37 / mi) +136m 7:59 / mi
ahr:129 max:169

Noonies advertised a recovery run, so I joined in. Alejandro and Sergio for a trail Puffers, trees were remarkably cleared, all but one spot really.

Sergio was just back from Santiago, so chat about the student protests there (6 months!) about university funding, sounds like some valid points of the students (fees more expensive than other countries compared to median income), but now students are demanding free university education and gov't can't fund that, so pretty entrenched.

Almost back, I put my shirt back on to try to be decent to cruise into campus (was warm out!), in the process knocked out earring and we all searched for it a bit, but no luck. Bummer!
6 PM

Strength 9:33 [1]

Lower right ab still sore from dp test, so a push-up, hammie, dip day instead.
3 x 18 pushups
3 x 15,15,15 hammies
2 x 22 dips (whoops, Alex arrival spurred on the creation of dinner, forgot last set...)

Sunday Nov 13, 2011 #

12 PM

Running warm up/down 5:33 intensity: (3:33 @1) + (2:00 @2) 0.57 mi (9:46 / mi) +7m 9:25 / mi
ahr:81 max:125

Orienteering race 40:46 intensity: (3:19 @1) + (17:05 @2) + (17:47 @3) + (2:35 @4) 3.13 mi (13:02 / mi) +190m 10:58 / mi
ahr:152 max:175 11c

Green @ Prospect Hill Park

Meh, so not a great race (and nemisised, again!). Really botched 3, but most annoyed that I was not really thinking ahead and planning routes. To 1, 2, and 6 I basically just went straight when other options would have been way better, and for the most part, I didn't even consider them. Must look off the line.... 4 might also fit in that category, but I at least tried to find a good route, just didn't really see a great option.

Not entirely depressed, as the second half of the race went ok and I did meet the one technique goal of the day- to read my control descriptions ahead of arriving at each control, haven't been good about that recently.

1- um, no reason to go over the hill...
2- no reason to go straight through green nastiness. like Alex's route to the left involving much road/trail love, Dancho's way to the right seems strange, but don't climb and if smooth running, guess it works
3- blah. so I redid this one control picking up, and did about the same mistake. both times went far too high, and I'm just now realizing it all happened because I didn't exit the control properly (above rockpile hill instead of below). a lot of bizarre things along the way make more sense now.
4- low was super ugly, so went up and then through 1 to 4, where I stopped before punching to tie my shoe, decided I would 'restart' with that punch and try to be focused and clean from then on.
5- wobble left at beginning, but then clean in
6- apparently you could get through nasty green, who knew? detour to right on road also looks nice... fastest?
7- clean
8- around green marsh on little trails to R, slight hesitation at one point because I hadn't correctly envisioned all trail junctions, clean in
9- on line to road, bent on road around
10- helpful hills leading in
11- bit off to R

Orienteering 21:27 intensity: (10:29 @1) + (10:25 @2) + (33 @3) 1.34 mi (16:00 / mi) +98m 13:02 / mi
ahr:129 max:158 4c

Control pick up, messed up #3 in nearly the same way, except corrected better towards the end. Jeez...


Saturday Nov 12, 2011 #

9 AM

Running 14:38 [1] 0.92 mi (15:59 / mi) +59m 13:19 / mi
ahr:105 max:133

10 AM

Orienteering race 59:28 intensity: (2 @0) + (51 @1) + (22:32 @2) + (31:50 @3) + (4:13 @4) 4.95 mi (12:01 / mi) +210m 10:37 / mi
ahr:155 max:174 23c

Red @ Breakheart Reservation

Really enjoyed this, fun, fast runaround on a good little area. (Thanks for the courses Lori + SGB!) Understand why the map is 1:7,500, I still used my magnifier much as it was.

Anyways, had an ok if not amazing race, most major goof was going to 18 instead of 8, whoops- there was no line going that way, just 18 was closer to how I was approaching 8 and must have ignored the '1'.

1- slight hesitation, didn't see cliff clearly from trail
2- meant to go perfectly straight, encounter trail, so used it for a bit
3- remember hesitating slightly as I left depression, not sure why now...
5- not good, thought I was right on line from the various bumps I was going over, but then was too far N at the circle, searching between two cliffs in a pseudo-reentrant. why didn't I note the stone wall, must have been quite close to it...
8- think the major problem is that I wimped out going all the way up the hill, diverted way off the line to the R, and then 18 looked better to go to than 8. Spiked 18, and then realized. Really should have just gone up the hill fairly straight in the first place!
12- hesitation in the circle, just didn't see the rock under/behind a tree or something, had a good map stare
15- blech, so much green in the way
16- reading control description, found a tick occupying one of the squares, hmm, new contol feature. gross.
17- confused as I came out into developed area, was surprised by pond, but really that was just a marsh on the map, bent a bit too much right through that bit
20- failure in execution. decided to go around on the trail, tired of green. but didn't see the first indisintct trail on map, so found trail and went left, took me to road, grr
1 PM

Running 15:00 [3]

Capture the Flag!

So, so pleased enough kids/parents showed up so we could play! About 7 on each team, which was probably just enough. Each team had 5 flags out in the woods, team Awesome Purple Lions managed to just barely get all 5 by the time call, while team Black Cheetahs put in a great final push to recover 2 flags in the last 10 minutes for a total of 4.

I scampered about during the game, refereeing jail, the border line, the flag recovery zone/start triangle. Joanne S. was the other referee/organizer and was really critical for having this work well. An especially good touch of hers was having cookies and water for both jail sites (much less depressing to get sent to jail then!), and then actually printing out the rules, which I'd forgotten to do.
2 PM

Orienteering 8:01 [2] 0.64 mi (12:32 / mi) +1m 12:28 / mi

Capture the Flag control pick up, well really streamer pick up as the kids had found all the flags, woo! And then taking down my streamered northern boundary.

Running 2:52 [1] 0.24 mi (11:44 / mi)

Orienteering 16:56 [2] 1.42 mi (11:56 / mi) +22m 11:23 / mi

Control pick up, ran out and back on a busy trail, got lots of questions about what the heck I was doing/what was going on. Maybe 1 couple that might actually come out and try next spring, they were directed to look NEOC up!


Friday Nov 11, 2011 #

10 AM

Running 11:11 intensity: (3:02 @1) + (5:02 @2) + (2:50 @3) + (17 @4) 0.97 mi (11:34 / mi) +37m 10:21 / mi
ahr:138 max:168

Orienteering 1:04:31 intensity: (15:42 @1) + (37:43 @2) + (10:45 @3) + (21 @4) 3.77 mi (17:07 / mi) +180m 14:54 / mi
ahr:137 max:167 27c

Multi-stage Boris-planned training @ Baldwin Hill, Ali version

This was great. Boris planned 4 different-focused exercises for me and Alex at Baldwin Hill. Felt good out there, but did miss a few.

Exercise 1: Attackpoints/control enlargements. Picked my features for this beforehand, circled in red. Some worked, some didn't. Actually, kind of helpful to learn that things I thought would be helpful just weren't. Much more helpful to have features that guide into control as opposed to right at it/behind. Seem to have stopped at a too-early boulder for 5 according to QR, whoopsie!

Exercise 2: Go straight
Found this pretty hard. Not many features to guide the way, just using a bearing, scared. Drifted left on all 3, interesting to know, I wonder if that was a function of the slope/wanting to avoid climb or if that's a general thing I do. Accidentally missed going to 12 and 13, stopped at the next start too early instead, although actually missed it the first time by, thinking was an earlier lower boulder.

Exercise 3: Low-vis control pick
Happily cruising through, not finding it too hard and then bam! Miss 19, was sucked into a lower reentrant, not seeing the upper one because wasn't high enough. Quite confused for a bit there. I went back to 18 and redid it to try to learn.

Exercise 4: Downhill intervals
Racing Alex! And failed, got way too distracted by her pretty much running my speed, thinking I should be faster, and totally botched the first control, bah!!! Must learn to be calm, even running around others. Hesitation to 21, would have seen a flag, but have never liked that formline reentrant. Others went ok, round 2 Alex and I finished pretty much simultaneously, yay training company!



Running 5:28 intensity: (3:37 @1) + (1:51 @2) 0.38 mi (14:34 / mi) +10m 13:27 / mi
ahr:126 max:143

2 PM

Rollerskiing 55:16 intensity: (6:01 @0) + (18:33 @1) + (17:18 @2) + (2:39 @3) + (9:32 @4) + (1:13 @5) 8.33 mi (6:38 / mi) +287m 6:00 / mi
ahr:129 max:177

CSU skiing practice in Concord

Uphill double pole test, hard! But felt better than last year.


Pushed, pushed, pushed last one, but still slower....
4 PM

Running 2:16 intensity: (22 @1) + (35 @2) + (1:19 @3) 0.22 mi (10:22 / mi) +27m 7:29 / mi
ahr:148 max:158

Orienteering 22:48 intensity: (18:18 @1) + (4:30 @2) 0.95 mi (24:00 / mi) +31m 21:47 / mi
ahr:116 max:150

Oooh, getting dark. Met up with Joanne at Breakheart, then went off to flag the rest of controls, and check out the jail situation. Hope people come tomorrow!

Thursday Nov 10, 2011 #

5 PM

Running 8:03 intensity: (13 @0) + (2:57 @1) + (4:53 @2) 0.33 mi (24:24 / mi)
ahr:130 max:142

Home and was too cooped up all day, so decided to go out and do a little set of drills at the track. Then super-hyper-energetic Alex came in the door and was very easily convinced to do the same, yay roomate-training buddy!

Cool talk on lunar (and Martian and Mercurian(?)) cratering by another postdoc this afternoon, totally not what I do, but neat! They basically have lidar for the whole moon from LOLA and he IDs craters based on a basemap constructed from 5 billion laser returns. Although they seem to prefer looking at the elevations by color, not contours... The issue at stake is whether there was a period of Late Heavy Bombadment possibly due to a resonance from the outer gas giants flinging a whole bunch of comets into the inner solar system or not. Story is still inconclusive...

Drills 7:18 intensity: (3:26 @1) + (3:52 @2) 0.53 mi (13:46 / mi)
ahr:126 max:154

Running 10:16 intensity: (6:24 @1) + (3:52 @2) 1.13 mi (9:06 / mi)
ahr:128 max:153

Strength 14:00 [1] 0.2 mi (1:09:58 / mi) +3m 1:06:51 / mi
ahr:83 max:104

10 min abs, 2 min back, 2 min side plank, just normal, tired from SJJs... Abs a bit sore from specific strength, will see how tomorrow's dp test goes...

Wednesday Nov 9, 2011 #

7 AM

Rollerskiing 1:33:35 intensity: (32:30 @1) + (45:51 @2) + (9:01 @3) + (6:13 @4) 13.14 mi (7:07 / mi) +73m 7:00 / mi
ahr:134 max:174

Very misty morningski with Alex. Made it a bit longer by starting at the first parking, extra double-pole! Read the rest of Stephi's Orange course from Happy Valley and then on the way back, the two night-ski-o sprint relay ones from Högbo Bruk.

Specific strength felt hard today! Maybe because of extra dp out there, maybe because of track yesterday...
6 PM

Strength 7:00 [1]

Pushups and hammies, during the early stages of dumpling-making!
3 x 17 and normal 3 x 15,15,15

Moon + Jupiter looked pretty cool tonight!

Tuesday Nov 8, 2011 #

6 AM

Running 11:23 intensity: (1:12 @0) + (2:59 @1) + (7:12 @2) 1.25 mi (9:06 / mi) +23m 8:37 / mi
ahr:122 max:141

Woke up from an orienteering nightmare - *everything* was going wrong, late to the race, forgot all o-stuff, late to the start itself, printing of map was terrible, got lost to the first two controls, all before waking up... is amazing how your brain can just create an o-map out of thin air/memories though! It was a kind of interesting city sprint, lots of star-shaped intersections and long passageways.

Drills 7:31 intensity: (2:11 @1) + (5:20 @2) 0.53 mi (14:17 / mi)
ahr:137 max:154

Running 38:31 intensity: (9:39 @1) + (10:15 @2) + (4:49 @3) + (13:15 @4) + (33 @5) 4.94 mi (7:48 / mi) +14m 7:44 / mi
ahr:139 max:178

To the track in the early with Alex!

5 x 1k, alternated with and without a map from Bulgarian European champs 2010 that Pavlina gave me, I was reading the Long Final, was hard, lots of green in the way and unsure how good reentrant bottoms would have been for route choice. Was happy to have my magnifier for the 1:15 too.


Ones with map obviously slower, which I guess is to be expected, but would be nice to close the gap a bit more...

Monday Nov 7, 2011 #


Setting in motion the plan to play a fun game of orienteering capture-the-flag at Breakheart next Saturday! Anyone know of any o-interested families or other groups with juniors within striking distance of Breakheart, for sure let them know what's happening! Little blurb with the basic info:

*** Capture the Flag, 12pm (noon) Saturday, Nov, 12 @ Breakheart Reservation ***

Come play capture-the-flag, orienteering style! Similar to normal capture-the-flag, but multiple flags, and you'll need a map to find them and make your teams' winning strategy. Designed for juniors and their families, even those without much orienteering experience- bring your friends! NEOC Breakheart info
6 PM

Running 4:37 intensity: (4:28 @1) + (9 @2) 0.54 mi (8:33 / mi) +24m 7:31 / mi
ahr:124 max:147

To/fro laundry

Running 57:23 intensity: (23:15 @1) + (23:19 @2) + (6:08 @3) + (2:57 @4) + (1:44 @5) 4.72 mi (12:09 / mi) +191m 10:48 / mi
ahr:136 max:189

Whoop, and time 2 out with snazzy light! Nighttime recovery run @ Amethyst brook with Alex. So nice to have company, especially when I got us lost... twice. Whoopsie! But tough 1) in the dark, 2) with downed trees all over the place, you're almost full time clambering over/going around them.

So a smidge longer than intended, but we did keep it pretty easy. Calves were a bit tight from the weekend, few right ankle backwards crunches. It might want a day or two off from off-road.

HR monitor seems to have spazzed out about halfway through workout, really wasn't going L5 in the downhill cruise!

Running 4:35 intensity: (51 @1) + (3:44 @2) 0.53 mi (8:39 / mi) +17m 7:52 / mi
ahr:126 max:151

Final laundering, dry clothes!
7 PM

Strength 14:00 [1]

10 min abs, 2 min back, 2 min SJJs, while the enchiladas cooked, mmm

Sunday Nov 6, 2011 #

12 PM

Running warm up/down 2:45 intensity: (2 @1) + (19 @2) + (34 @3) + (1:50 @4) 0.3 mi (9:13 / mi) +1m 9:08 / mi
ahr:153 max:173

Orienteering race 48:22 intensity: (5:18 @1) + (25:16 @2) + (15:20 @3) + (2:15 @4) + (13 @5) 3.73 mi (12:58 / mi) +70m 12:15 / mi
ahr:148 max:180 16c

NEOC Needham Green, take one

Not super-pleased, felt just again and again bewildered out there. After a bad control, told myself to just forget it and focus on next one, but would just mess up again. Bah!

Really, only one terrible one, to 5 just got real confused and lost ~2.5 min probably. Others were all smaller misses.

QuickRoute Hmmm, on QR my miss to 5 was checking out an unmapped trail???

Orienteering race 41:43 intensity: (9:53 @2) + (21:58 @3) + (9:47 @4) + (5 @5) 3.56 mi (11:43 / mi) +58m 11:09 / mi
ahr:156 max:179 16c

NEOC Needham Green, take two

Since Needham won round 1, decided to go back out and try to actually orienteer well around the course. Even went over the routes I'd do beforehand with Brendan, since the element of surprise was already lost.

Definitely went better, still made a small mistake to 8 and a bigger one (must have been immediately above the control and not looked down?) to 11. Both of these I at least have the excuse of having approached from a totally different way from the first time, but I guess further evidence wasn't quite into the map out there today...

Did at least feel good to do things better and have some understandings about what when awry on take one.

*Double* QuickRoute

Orienteering 22:29 intensity: (10 @1) + (22:08 @2) + (11 @3) 1.74 mi (12:55 / mi) +34m 12:11 / mi
ahr:125 max:156

Control pick up, yellow and white courses, so not counting towards control count, too easy for the speed I was running. Maybe if I were attempting to sprint...

Oh oh! But saw the super cool in the middle of the woods trainset out there! Jeff I think reported that some neighbor brings out a train that actually runs on the tracks there sometimes- neat!

Saturday Nov 5, 2011 #

10 AM

Running 10:37 intensity: (10 @0) + (1:57 @1) + (8:30 @2) 1.07 mi (9:57 / mi) +6m 9:47 / mi
ahr:133 max:148

Orienteering 33:30 intensity: (44 @0) + (19:44 @1) + (13:02 @2) 1.65 mi (20:18 / mi) +37m 18:59 / mi
ahr:118 max:148 7c

Setting out controls, a few I found pretty hard. Good boulder judgment required!

Orienteering 22:49 intensity: (21:23 @1) + (1:26 @2) 0.75 mi (30:25 / mi) +49m 25:17 / mi
ahr:105 max:134

Big Island Control Pick, Part 1

Shadowed Alee for the first 6. Is definitely hard out there compared to your average orange course! No trails, no linear features, just you, your compass, contours and boulders- but hard to tell which boulders are even mapped vs. not. Piped in now and again, tried to be helpful, but not too helpful.

Orienteering 33:59 intensity: (16 @0) + (5:57 @1) + (24:09 @2) + (3:37 @3) 2.25 mi (15:06 / mi) +62m 13:55 / mi
ahr:141 max:165 15c

Big Island Control Pick, Part 2

And left Ali at a cutoff to try to finish the control pick on her own, went to do the rest (7 onwards by myself). Ok at times, but really lost it on a few. After telling everyone what they should be practicing, control flow, left my control descriptions at the start, so couldn't practice full into control technique myself, bummer.

7-8-9-10-11-12-13 went well
14- hesitant coming off the flat
15- dropped a contour too low
16- hmmm, could not make sense of this one, didn't want to go as far as control was either the first time, or the second time (had to re-do because it went so terribly) really kinda mystified, maybe I didn't have patience while going slower up hill?
19- no good, bad bearing to too far north, should have been sure to use high point right under line...


Running 6:19 intensity: (1:44 @1) + (3:46 @2) + (49 @3) 0.66 mi (9:34 / mi) +14m 8:59 / mi
ahr:138 max:157

2 PM

Orienteering 46:44 intensity: (5 @0) + (1:58 @1) + (24:42 @2) + (17:26 @3) + (2:33 @4) 2.9 mi (16:07 / mi) +109m 14:26 / mi
ahr:151 max:169 15c

Contours Only

This was fun, haven't done contours-only in ages, definitely made it more of a challenge, and interesting at Pawtuckaway to have to ignore the rocks. That actually wasn't a big deal. If you're control isn't on them, pretty much might as well ignore the rocks probably. What turned out to be a bigger deal was not having the water on, wet!

Biggest issues at 3, think I was nearly right there, but didn't see flag? Then didn't feel awesome running on/around trail and still making only-contour sense for 5-6-7, but after that, got back into it.


Running 2:21 intensity: (56 @1) + (1:25 @2) 0.22 mi (10:52 / mi) +7m 9:52 / mi
ahr:134 max:154

Orienteering intervals 17:22 intensity: (1:24 @1) + (2:53 @2) + (13:05 @3) 1.11 mi (15:39 / mi) +33m 14:20 / mi
ahr:149 max:164 9c

Change of Pace intervals with Andrew

And back to Big Island (of doom...). Well, not really doom, but it has way lower visibility/is thicker to run through/boulders are somewhat trickily mapped.

For this exercise, one person took off on a longish leg to start, then two short ones. 2nd person followed 30 seconds behind. Was tired, so opted for only doing the first 3 Brendan had set, Ian and Giacomo were ironmen and did all 7.

*First one (following): super-scared up the hill (and felt kinda tired just going up!) to find the huge boulders. Had drifted a bit too far to the west. 2, 3 fine
*Second one (leading): Slightly high on 5, otherwise spiked. May have helped that I set both 5, 6, Andrew had issues finding the boulder at 6
*Third one (following): caught Andrew to 7, but then my job to untie streamer, kinda impatiently yanked, caught him again to 8, untied again, then botched 9, dropped too far down, and was hard to tell anything in the thick, kept coming to a wrong set of boulder clusters slightly too low.


Running 17:31 intensity: (2:26 @1) + (9:00 @2) + (6:05 @3) 1.7 mi (10:17 / mi) +17m 9:59 / mi
ahr:145 max:160

Friday Nov 4, 2011 #

7 AM

Rollerskiing (specific strength) 1:06:14 intensity: (45 @0) + (28:33 @1) + (27:35 @2) + (8:43 @3) + (38 @4) 8.96 mi (7:24 / mi) +35m 7:18 / mi
ahr:127 max:169

Morningski out on River Rd., sans the Alex though, so bit lonely. Lady with the fiesty dog (she keeps explaining it wants to rollerski itself?) said hi, and met the owner of the farm we ski past 50 times during this workout. He was out leaf-blowing his lawn, was friendly, he even realized putting the leaves in the road was cramping my style, so blew them back! Glad he's a fan and not annoyed at our pole clicks at whatever hour in the morn...

Specific strength went ok, probably less intense without Alex also around. Read a few maps, Cuivre River sprint (have to find that time Ian beat me by!), Bloom Wood (England), my sister's Happy Valley orange course.

Thursday Nov 3, 2011 #

7 AM

Strength 14:00 [0]

10 min abs
2 min back
2 min SJJs

And probably it for today, bah!

Wednesday Nov 2, 2011 #

12 PM

Running 38:25 intensity: (5 @0) + (1:53 @1) + (30:42 @2) + (4:40 @3) + (1:05 @4) 5.13 mi (7:29 / mi) +76m 7:10 / mi
ahr:146 max:170

Little noonie spin around backwards winter Puffers- didn't want to try to chance the trails. With Alejandro, who didn't seem too grumpy about anything. Think he's really only grumpy when the other guys rile him up.

Powerlines still down all over the place. Apparently you're still supposed to be careful and stay a few meters away from them, but it's hard to always see them in time! Most trees seem cleared out of the roads at least. And, still snowy! Amazing that snow this time of year lasts more than a day or two.

Some slight pain in L hip. Hoping it'll just disappear back into niggle-land, whatever it is.

Drills 7:08 intensity: (1:27 @1) + (5:41 @2) 0.46 mi (15:31 / mi)
ahr:136 max:152

Hippity hop. I awkwardly chose a bit of pavement that was along the migration path of students to and from class.

Tuesday Nov 1, 2011 #

9 AM

Running 2:48 intensity: (1:43 @0) + (1:05 @1) 0.21 mi (13:39 / mi) +2m 13:15 / mi
ahr:86 max:122

XC skiing 32:39 intensity: (18:16 @1) + (14:23 @2) 3.23 mi (10:07 / mi) +5m 10:04 / mi
ahr:124 max:151

And another job application in, so time to still get out on some nice fast frozen snow! Jogged a bit, then skied then a few laps around the soccer field on the way to work- nice! Some no-poles, some double-pole. At least seem to have lost the napkin part of the wax job somewhere along the way. =)

At work, most common question: do you have power? Most don't. People a few doors away from me don't, Sunset Rd. is a disaster, walking home in the dark (carrying skis) was hard to find my way among the tree debris and downed wires. Yikes.

Running 6:40 intensity: (6 @0) + (35 @1) + (5:59 @2) 0.57 mi (11:40 / mi) +24m 10:20 / mi
ahr:132 max:145

6 PM

Strength 7:00 [0]

3 x 16 push ups
3 x 15, 15, 15 hammies

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