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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AliC

In the 30 days ending Nov 30, 2013:

activity # timemileskm+m
  Running23 13:50:37 82.38 132.58 1085
  Orienteering10 9:58:49 47.44 76.35 1791
  Rollerskiing4 3:45:29 32.19(7:00) 51.81(4:21) 108
  Aerobics4 2:21:12 0.3 0.48 2
  Strength10 1:46:20 2.94 4.73 92
  Cycling5 1:22:15 31.9(2:35) 51.34(1:36) 7
  Rowing5 40:20 3.6 5.8
  Drills2 12:42 0.36 0.58
  Total30 33:57:44 201.12 323.67 3085
  [1-5]29 31:54:48

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Saturday Nov 30, 2013 #

3 PM

Strength 1 [0] 2.07 mi ( / mi) +76m / mi

Teaching new people orienteering in Rochester land! Tromping around in snow, Tom's friends are brave and will maybe come out to some ROC events come spring. =)

Friday Nov 29, 2013 #

12 PM

Running 13:18 intensity: (1:19 @0) + (10:28 @1) + (1:31 @2) 1.32 mi (10:05 / mi) +2m 10:02 / mi
ahr:123 max:141

Running 9:16 intensity: (33 @0) + (8:14 @1) + (29 @2) 0.4 mi (23:09 / mi) +125m 11:45 / mi
ahr:111 max:143

Orienteering 21:27 intensity: (2:11 @0) + (8:42 @1) + (7:19 @2) + (3:15 @3) 1.49 mi (14:24 / mi) +146m 11:02 / mi
ahr:124 max:163

Orienteering hill-tervals with Kseniya in Harriman! Beautiful day, awesome to have a training partner!

Running 8:21 intensity: (25 @0) + (7:56 @1) 0.6 mi (13:54 / mi) +11m 13:09 / mi
ahr:112 max:128

Orienteering 49:18 intensity: (36 @0) + (16:57 @1) + (30:52 @2) + (53 @3) 3.26 mi (15:07 / mi) +131m 13:26 / mi
ahr:138 max:163

Running 5:40 intensity: (3:02 @1) + (2:38 @2) 0.54 mi (10:32 / mi) +16m 9:38 / mi
ahr:132 max:149

Thursday Nov 28, 2013 #

8 AM

Running 6:00 intensity: (3:16 @0) + (2:03 @1) + (41 @2) 0.66 mi (9:06 / mi)
ahr:109 max:139

Running 1:44:19 intensity: (6 @0) + (10 @1) + (2:36 @2) + (58:42 @3) + (42:45 @4) 15.7 mi (6:39 / mi) +278m 6:18 / mi
ahr:168 max:176

Running 5:41 intensity: (30 @1) + (5:11 @2) 0.69 mi (8:17 / mi) +3m 8:10 / mi
ahr:152 max:159

Wednesday Nov 27, 2013 #

4 PM

Running 39:44 intensity: (36 @0) + (30:21 @1) + (8:47 @2) 4.62 mi (8:36 / mi) +149m 7:49 / mi
ahr:125 max:155

Got home, via Rochester and then the Empire Service Amtrak, woo trains! Quickly visited Letchwork park and saw some awesome waterfalls in the snow, but unfortunately got there too late to play orienteering. =(

Anyways, had just enough daylight for a quick run around!

And have just registered for the December Chill. Looking forward to it!
C • Rap your next astronomy lecture 2

Monday Nov 25, 2013 #

4 PM

Running 3:26 intensity: (11 @0) + (43 @1) + (2:32 @2) 0.42 mi (8:13 / mi) +10m 7:39 / mi
ahr:136 max:155

Aerobics 43:40 intensity: (19:00 @0) + (24:40 @1) 0.0 mi +1m null / mi
ahr:100 max:134

Yeehaw! Back to Zumba! Small class end-of-term times, just Joanna and I and two other gals, one who stopped half way through. But great to do some of the old songs and a few new ones. So much brain-easier than Hip Hop Hustle!

Strength 14:02 [0] 0.0 mi +13m null / mi
ahr:74 max:99

Core 15 with Joanna. Felt the abs. Things are kinda sore from the weekend, actually.

Rowing 5:05 intensity: (25 @0) + (4:40 @1) 1.1 km (4:37 / km)
ahr:124 max:133

Cycling 13:19 intensity: (20 @0) + (12:59 @1) 5.0 mi (2:40 / mi) +1m 2:40 / mi
ahr:119 max:134

This (and above) is probably too insignificant to count for training for the Chill, but making some token effort...

Running 3:32 intensity: (17 @0) + (3:15 @1) 0.42 mi (8:27 / mi) +4m 8:12 / mi
ahr:117 max:131

Sunday Nov 24, 2013 #

Event: NEOC: Blue Hills Traverse
 
3 PM

Running 1:36:40 intensity: (2:21 @0) + (1:03:46 @1) + (30:33 @2) 10.67 mi (9:04 / mi) +81m 8:51 / mi
ahr:127 max:153

Long run! First lap of Ottawa Park with Tom, then explored the mountain bike trails by myself. So yes, Toledo does have mountain bike trails, and they are super turny-twisty, but that's fine, works more muscles and less repetition. Only saw two brave souls out there biking. I was a pretty cold cookied by the time I was done just plain running, probably needed a vest to be perfectly dressed.

Saturday Nov 23, 2013 #

9 AM

Running 5:29 intensity: (1:13 @0) + (1:02 @1) + (3:14 @2) 0.57 mi (9:37 / mi) +3m 9:28 / mi
ahr:123 max:145

Helping out at OCIN's junior camp training day! A great thing, starts from the very basics and covers quite a lot, in a mix of presentations and short outdoor courses that work up the difficulty ladder. I got to run all the courses (trying to put up times against one speedy Addison B!) except white and also at the end of the day play on a sprint on a different part of campus from a few years ago.

I led two course reviews and then gave a short presentation about racing on the international level, including a bit about the physical training that it takes and what, from that side, they'll want to start thinking about.... hopefully helpful!
C • Class act 2

Orienteering 8:06 intensity: (5 @0) + (11 @1) + (3:22 @2) + (2:20 @3) + (2:08 @4) 0.9 mi (8:59 / mi) +36m 8:00 / mi
ahr:160 max:173

Running 3:19 intensity: (1:59 @0) + (1:20 @1) 0.24 mi (13:33 / mi)
ahr:107 max:135

Orienteering 9:01 intensity: (9 @0) + (13 @1) + (40 @2) + (7:23 @3) + (36 @4) 1.27 mi (7:07 / mi)
ahr:163 max:171

Running 3:21 intensity: (19 @1) + (2:56 @2) + (6 @3) 0.38 mi (8:56 / mi) +5m 8:34 / mi
ahr:142 max:169

Running 6:21 intensity: (3 @0) + (1:13 @1) + (5:05 @2) 0.73 mi (8:41 / mi) +4m 8:33 / mi
ahr:142 max:152

Orienteering 13:01 intensity: (15 @1) + (1:13 @2) + (2:53 @3) + (8:40 @4) 1.41 mi (9:13 / mi) +50m 8:18 / mi
ahr:170 max:178

1 PM

Running 4:45 intensity: (12 @1) + (4:33 @2) 0.44 mi (10:41 / mi) +4m 10:24 / mi
ahr:147 max:157

Orienteering 7:54 intensity: (21 @2) + (29 @3) + (7:04 @4) 1.15 mi (6:52 / mi) +2m 6:50 / mi
ahr:172 max:176

Running 3:25 intensity: (16 @0) + (55 @1) + (2:00 @2) + (8 @3) + (6 @4) 0.32 mi (10:48 / mi) +4m 10:24 / mi
ahr:132 max:175

Orienteering 15:06 intensity: (6 @0) + (11 @1) + (51 @2) + (4:05 @3) + (9:53 @4) 1.56 mi (9:41 / mi) +85m 8:17 / mi
ahr:169 max:176

Running 6:19 intensity: (4 @1) + (5:58 @2) + (9 @3) + (8 @4) 0.68 mi (9:17 / mi) +31m 8:08 / mi
ahr:146 max:174

4 PM

Running 1:41 intensity: (26 @1) + (1:15 @2) 0.19 mi (8:41 / mi) +38m 5:24 / mi
ahr:139 max:151

Orienteering 17:07 intensity: (4 @1) + (15:34 @2) + (1:29 @3) 1.86 mi (9:11 / mi) +34m 8:42 / mi
ahr:151 max:163

Running 1:25 intensity: (15 @1) + (1:10 @2) 0.16 mi (8:38 / mi) +11m 7:09 / mi
ahr:142 max:149


OCIN_TROL_Camp_2013_3 Orange - Splits

OCIN_TROL_Camp_2013_5 Green - Splits

OCIN_TROL_Camp_2013_6 Campus - Splits

Wednesday Nov 20, 2013 #

Event: US Team Fall 2013 3k Time Trial
 

Note

Have a real interview at Reed College! Early Dec... And for this week, an application in to Western Washington. It is at least getting easier to finish applications!
C • Congrats! 11
12 PM

Running 10:23 intensity: (11 @0) + (4:21 @1) + (5:51 @2) 1.25 mi (8:20 / mi) +12m 8:06 / mi
ahr:133 max:149

Drills 5:12 intensity: (3:21 @1) + (1:51 @2) 0.36 mi (14:20 / mi)
ahr:132 max:148

Running 1:52 intensity: (7 @0) + (43 @1) + (1:02 @2) 0.25 mi (7:24 / mi)
ahr:134 max:161

Running race 10:12 intensity: (10 @1) + (16 @2) + (28 @3) + (8:41 @4) + (37 @5) 3.0 km (3:24 / km)
ahr:174 max:180

US Team 3k Time Trial

Not bad! Totally happy with this time, given it's the end of the fall season, I was alone running, and it was a bit chilly and breezy. Fairly even pace and the last lap hurt, think that's about how it's supposed to go... =)
C • Nice effort! 3

Running 8:11 intensity: (4:18 @1) + (3:53 @2) 0.88 mi (9:17 / mi) +7m 9:03 / mi
ahr:135 max:154

4 PM

Running 3:27 intensity: (2:30 @1) + (57 @2) 0.41 mi (8:22 / mi) +9m 7:51 / mi
ahr:154 max:157

Aerobics 20:00 [1] 0.04 mi (8:22:55 / mi)
ahr:128 max:136

Holy moly! Hardest hip hop hustle yet! One of the girls in the class taught a new routine, which was all hard and not repetitive and just all sorts of funky. I could get it kinda at half pace, but hten with music and all strung together... wowzers.

Strength 15:01 intensity: (9:11 @0) + (5:27 @1) + (23 @2) 0.85 mi (17:40 / mi) +3m 17:28 / mi
ahr:97 max:144

Running 3:39 intensity: (24 @0) + (2:55 @1) + (20 @2) 0.41 mi (8:52 / mi) +6m 8:29 / mi
ahr:120 max:137


3k Time Trial - Splits

Tuesday Nov 19, 2013 #

4 PM

Running 36:08 intensity: (14 @0) + (18:11 @1) + (17:43 @2) 4.48 mi (8:04 / mi) +76m 7:40 / mi
ahr:133 max:148

A lap around Ottawa Park, doing the near hill twice for good measure. Some downed trees from the storm. Had to run in a sweater because I forgot any warm running tops...

Cycling 21:05 intensity: (22 @0) + (20:43 @1) 8.0 mi (2:38 / mi) +4m 2:38 / mi
ahr:123 max:134

Spinning bike.

Rowing 5:08 intensity: (13 @0) + (3:57 @1) + (58 @2)
ahr:127 max:138

Strength 14:53 intensity: (12:16 @0) + (2:37 @1)
ahr:93 max:120

Gretchen's killer Core 15. Gosh!

Running 3:24 intensity: (21 @0) + (3:03 @1) 0.41 mi (8:21 / mi) +4m 8:06 / mi
ahr:116 max:131

Monday Nov 18, 2013 #

4 PM

Rollerskiing 1:07:10 intensity: (4:34 @0) + (1:00:57 @1) + (1:39 @2) 10.08 mi (6:40 / mi) +25m 6:37 / mi
ahr:116 max:140

Recovery double pole! Chilly!

Strength 3:30 [0] 0.01 mi (5:52:03 / mi)
ahr:73 max:81

Happy hammie strength

Sunday Nov 17, 2013 #

9 AM

Running 10:41 intensity: (2:12 @0) + (5:51 @1) + (2:38 @2) 0.97 mi (11:00 / mi) +38m 9:48 / mi
ahr:118 max:148

Orienteering 1:32:57 intensity: (16 @0) + (9:12 @1) + (43:55 @2) + (35:27 @3) + (4:07 @4) 7.15 mi (13:00 / mi) +598m 10:19 / mi
ahr:154 max:174

Hay Creek Classic, DVOA Meet Day 2

Ouch, this did not go so well! 2 big mistakes, a handful of smaller ones and I just wasn't running as fast. Argh! So why the huge difference from yesterday?

Ideas:
1) Tired legs, especially tired little ankle muscles. Noted my legs were tired warming up and the ankle muscles the next day.
2) Lack of patience in route decisions. So I'm not sure I had this yesterday, but today I remember I wanted to be fast and so I wanted to make decisions fast so I would just see something and go.
3) Not using trails enough. When I came back out of the woods, everyone reported how easy and trail-y the course had been. What? I hadn't been on trails all that often, I felt... so maybeI was just using my middle distance technique of go straight too often.
4) Got distracted by another runner to #10, should have stuck with my plan!

Hay Creek - Day 2 Blue - Splits

Saturday Nov 16, 2013 #

Event: DVOA Fall Orienteering Festival
 
10 AM

Running 11:02 intensity: (56 @0) + (8:37 @1) + (1:29 @2) 1.0 mi (11:02 / mi) +25m 10:14 / mi
ahr:120 max:152

Orienteering race 1:10:06 intensity: (19 @1) + (10:02 @2) + (29:29 @3) + (30:16 @4) 6.49 mi (10:48 / mi) +292m 9:29 / mi
ahr:167 max:178

French Creek North Classic, DVOA meet Day #1

Yay, a good race! Almost everything went really smoothly, everything made sense aside from a parallel feature error I made to #19, but recovered from quickly. Nice to have a good race and be up there not far from the top of the Blue results.

2 - Bearing + pace count, to make sure I didn't stop too soon.
3 - A bit scary, but kept on my bearing + tried to not descend/ascent much. I wanted to place myself exactly in the ditch/zone of green that had to be crossed half way, but couldn't. Still, these rocky zones were obvious.
4 - Thought briefly about heading up to the train and using it, but decided that was just too much climb, time to battle through the stripes of green and rocky! Came out on the trail, tried to sense where I was by gauging distance to the top and where the slope really starting going down. Wasn't totally sure on that, but thought I should be about under the line, so kept on a bearing through pretty flat stuff. Then I stumbled on double boulders and a pit with a control in it, so I knew exactly where I was then headed in.
5 - Vauge zone (looking at splits, these were good controls for me - go compass skills!). Just stayed on my bearing, noted reentrant with boulder on the far side of the nose and headed on in.
6 - More vauge, Bearing, one slight reentrant on the way.
7 - Final vague, but there there was a line of rocks to catch at least. I came nicely straight to the control.
8 - Tumble down the hill with Alex and Sergei G. Not super fast, because it was so rocky. Alex disappeared right at some point, Sergei and I came out on the trail, I realized we were at the ditch junctions, so attacked from there (went through too much green though).
9 - Used he road, sick of rocky green.
10 - Stream, bearing, go.
11 - Route choice! Opted for the most trails possible, because I really wasn't running that well in the forest. So that meant the low trail option, staying on it all the way.
12 - Fine, bearing + contouring.
13 - Descending, hesitated for a second when I didn't see the control after 3rd ditch crossing (it was so visible out there!) but continuing on worked.
14 - Oops, mini-mistake. I came out on a vaguely N-S trail after battling through thorns and wanted it to be the upper trail, but it wasn't (should have considered gradient), so after a brief run the wrong way, corrected and was on my way.
15 - Stream to bigger stream, slight hesitation, but then saw the conrol.
16 - Trail, again wasn't crazy visible, but was catching a West Point guy who led me right to it.
17 - Up up up through the rocky. Oops, too far up, I'm by the big boulders, correction down and to it.
18 - More up up up!
19 - Trail and then cut the corner and was left of the first depression instead of between the two, so then following a bearing was off, but took me to a rootstock with a control, so I knew it was mapped and acted accordingly.
20 - Smidge of a leg.
21 - Barrelling through campground.

Very happy I did the stuff in the vague well and chose a good route choice.

Running 2:12 intensity: (6 @0) + (2:06 @1) 0.19 mi (11:32 / mi) +1m 11:21 / mi
ahr:115 max:134


French Creek - Day 1 Blue - Splits

Friday Nov 15, 2013 #

Note

Having looked at the old French Creek North map, and perused the discussion on Izzy B's log, I think tomorrow's focus will be good compass work, looks like it could really be the name of the game....
7 AM

Rollerskiing 38:19 intensity: (51 @0) + (28:31 @1) + (8:57 @2) 4.6 mi (8:20 / mi) +25m 8:11 / mi
ahr:123 max:154

Thursday Nov 14, 2013 #

7 AM

Running 15:38 intensity: (26 @0) + (3:26 @1) + (11:46 @2) 2.0 mi (7:49 / mi) +1m 7:48 / mi
ahr:139 max:151

Morning workout at the gym! This was running around the track, then spinning bike, then erg, then just a jog to warm down...

And back to job applications due tomorrow... (Amherst, Williams, Stony Brook)

Cycling 17:43 intensity: (12 @0) + (11:55 @1) + (5:36 @2) 7.0 mi (2:32 / mi)
ahr:131 max:144

Rowing 10:05 intensity: (4 @0) + (39 @1) + (9:22 @2) 2.4 km (4:12 / km)
ahr:144 max:154

Running 4:44 intensity: (4:21 @1) + (23 @2) 0.5 mi (9:28 / mi) +3m 9:17 / mi
ahr:129 max:136

Wednesday Nov 13, 2013 #

4 PM

Running 2:49 intensity: (24 @0) + (6 @1) + (2:19 @2) 0.25 mi (11:05 / mi) +13m 9:34 / mi
ahr:141 max:157

Aerobics 37:32 intensity: (9:02 @0) + (28:24 @1) + (6 @2) 0.26 mi (2:24:30 / mi) +1m 2:22:48 / mi
ahr:103 max:137

Hip hop hustle, back to the hustles we started with at the very beginning, I like them! More movement, less stuff I can't do, except the wiggly knees bit, but whatever, fudged it!

And then we played Zumba for 3 songs, which was great, but my am I behind on Maria-style Zumba. Hopefully next term I work that back into my schedule. I'd sub it in for this hip hop hustle nonsense in a minute!
C • must send us a recording of... 1

Strength 13:44 intensity: (11:34 @0) + (2:10 @1)
ahr:88 max:126

Core 15, not many abs...

Running 45:35 intensity: (22 @0) + (4:52 @1) + (16:30 @2) + (19:08 @3) + (4:43 @4)
ahr:154 max:175

Toledo Hill Workout

1 min - 11.0 incline - 7.4 mph
2 - 10.0 - 7.0
3 - 9.5 - 6.8
4 - 9.0 - 6.6
5 - 8.5 - 6.4/6.5
4 - 9.0 - 6.7
3 - 9.5 - 6.9
2 - 10.0 - 7.1
1 - 11.0 7.3

A good workout, although HR never crazy high. Guess I just have to focus more to work hard on the treadmill, because this felt hard!!

Running 3:07 intensity: (30 @1) + (2:37 @2) 0.38 mi (8:15 / mi) +4m 7:59 / mi
ahr:140 max:149

Tuesday Nov 12, 2013 #

7 AM

Running 24:22 intensity: (39 @0) + (7:43 @1) + (16:00 @2) 2.5 mi (9:45 / mi) +2m 9:43 / mi
ahr:135 max:147

It snowed!!! So pretty! But I wanted to do some erging/cycling for my 2nd recovery-ish day, so to the gym. Did a mile warm up on the indoor track and then 1.5 miles at 3.5-5.5 incline on the treadmill.

Rowing 10:02 intensity: (19 @0) + (4:33 @1) + (5:10 @2) 2.3 km (4:22 / km)
ahr:134 max:152

Erging

Cycling 15:08 intensity: (12 @0) + (14:56 @1) 6.0 mi (2:31 / mi) +2m 2:31 / mi
ahr:124 max:133

And exercise biking. Some of this is because I figure probably I should train these muscles just a bit if I'm going to do the Chill...

Running 13:53 intensity: (4:37 @1) + (9:16 @2) 1.5 mi (9:15 / mi) +22m 8:51 / mi
ahr:137 max:148

And a final mile on the treadmill at incline and 0.5mi track run.

Monday Nov 11, 2013 #

10 AM

Rollerskiing 1:04:18 intensity: (11 @0) + (59:21 @1) + (4:46 @2) 10.12 mi (6:21 / mi) +22m 6:19 / mi
ahr:125 max:143

Noticed that the weather predicted impending doom for the afternoon, so scurried home and snuck in a recovery double pole rollerski. About 45 minutes double poling, 20 minutes with no poles. Felt much better on the double pole sections than the no poles, legs feel yesterday for sure!

Strength 3:09 [0] 0.01 mi (5:16:50 / mi)
ahr:79 max:93

Hammie exercises, 10s

Sunday Nov 10, 2013 #

Event: Salomon Raid the Hammer
 
9 AM

Orienteering 2:52:43 intensity: (13 @0) + (5:21 @1) + (1:17:05 @2) + (1:00:29 @3) + (29:35 @4) 17.87 mi (9:40 / mi) +304m 9:11 / mi
ahr:159 max:177

Raid the Hammer with Team Giggles

Awesome times, lotsa running, but still needed to think, and I know we lost time on some bits - we never chanced using the blanked-out roads, and at least once that was definitely faster. Also didn't chance crossing the big stream, which saved a team we were with a good chunk of time. Although we missed Amy, Ari was a great teammate and totally had some navigation catches that helped us out!

We were around other teams at the beginning and still haunting with other teams that were Coed in the middle of the race. Not sure when we last pulled in front of them, maybe to #10? Then through the zone of orienteering (The Void) we were back and forth with team Pullin Foot led by a guy in orange (Chad).

Some bungee-ing with Alex, which I think worked well, glad they were in Ari's car!
C • Raid the Hammer (Oakville Edition) 9

Saturday Nov 9, 2013 #

11 AM

Running 32:32 intensity: (3:54 @0) + (22:36 @1) + (6:02 @2) 3.28 mi (9:55 / mi) +83m 9:12 / mi
ahr:122 max:148

Woke up at early o'clock and drove 4h to Ancaster Community Center, found Mike after a bit and just then Alex and Ari showed up - perfect!

This was a warm-up joggeroo off to the middle distance start.

Orienteering 43:48 intensity: (15 @0) + (4:19 @1) + (28:50 @2) + (10:24 @3) 3.03 mi (14:27 / mi) +113m 12:57 / mi
ahr:150 max:168

Awesome, playing orienteering on the middle distance from recent Canadian Champs, men's edition. Fantastic stuff, especially the tricky stuff at the beginning, I often wasn't spot on, there was so much to notice in the contours...

#1 - Totally messed up contours to #1, flipped up and down, figuring the little depression was in a low...
#2 - I think I took the right saddle? Or maybe went over the hill tops
#3 - Used the nice long nose on the way down.
#4 - Oops, went one too far, came back to the right reentrant, where Hammer was waiting to confirm..
#5 - Hm, again wrong, was hanging out in the reentrant under the circle to the SW.
#6 - Spike.
#7 - Found fine, but maybe lost time due to being low in the swampy area.
#8 - Pretty straight, a little hesitant in the circle making sure I was in what seemed to be the reentrant.
#9 - Stopped slightly early in a mini-reentrant on the close side of the nose, should have realized earlier it wasn't deep enough.
#10 - Fine, could use the dark green for guidance.
#11 - Whoa spaghetti reentrants! The heartshape one just low/left of the line helped me be 100% sure of where I was.
#12 - Fine.
#13 - Took the left route, was ok I thought. The big hill on the way from the left was a comforting, if still 400m away attackpoint.
#14 - Marshy marsh marsh. Was a bit low/right, but the stream made that obvious.
#15 - Short hesitation to process the hill I saw me but hadn't yet seen on map, yep, it's there, go to other side.
#16 - Whee! Found the track of white through the woods, nice. Delivered me nearly right to the control.
#17 - Ran in the marsh for awhile, probably better to stay high and solid, found the right little marshy reentrant.
#18 - Started to run off, away from Hammer, then decided about 1/5 of the way up I didn't need to run up the hill, there's a race tomorrow!
C • Spaghetti contours 5

Friday Nov 8, 2013 #

4 PM

Rollerskiing 55:42 intensity: (6:46 @0) + (32:35 @1) + (15:03 @2) + (1:18 @3) 7.39 mi (7:32 / mi) +36m 7:25 / mi
ahr:123 max:163

Wooo! Have a Garmin again! After two drowning victims, I now have the 310XT which advertises being waterproof. Hope so.

A post-work specific strength, now has to be 4.30-5.30 pm because of darkness. Did 4 x all exercises, hope the arms haven't forgotten too much!

Thursday Nov 7, 2013 #

4 PM

Running 10:30 [1]

Drills 7:30 [1]

Running 32:00 intensity: (17:00 @1) + (15:00 @4)

Track times, sadly alone. And chilly...

3 x (4 x 400, 100 jog), 400 jog

400 times:
85, 81, 80, 81
84, 80, 79, 79
80, 79, 80, 78

C • Good luck in Canada! 2

Wednesday Nov 6, 2013 #

4 PM

Aerobics 40:00 [1]

A group of new girls came today, so we reviewed the hustles instead of doing the show thing to the one song. Nice to just move, a little easier on the brain!

Strength 14:00 [1]

Core 15

Cycling 15:00 [1] 5.9 mi (2:33 / mi)

On the trainer, because maybe I'll do the Chill and it's worth having some bike muscles...

Running 14:00 intensity: (7:00 @1) + (7:00 @2) 1.8 mi (7:47 / mi)

To the gym, back from the gym and a mile on the 1/6th of a mile indoor track. Crowded! And one girl was running faster than me, must have been sub-7 min mile pace, not bad.

Tuesday Nov 5, 2013 #

4 PM

Running 29:39 [2] 3.8 mi (7:48 / mi)

Cruise around Ottawa Park at a good clip. Nice fall day.

Strength 14:00 [1]

Gretchen's crazy-hard core 15. Wow, not any easier than last week. Guess I'll have to keep trying to make these!

Running 28:35 intensity: (13:35 @1) + (15:00 @3) 3.0 mi (9:32 / mi)

And a Toledo Hill Workout to cap things off. 3 x 5 min at 10 min/mi at 10.0 incline on the treadmill. Gotta get the legs ready for the Turkey Trot! (And DVOA and OCIN A meets, for that matter... =))

Monday Nov 4, 2013 #

5 PM

Strength 14:00 [1]

Core 15 with Eric

Rowing 10:00 intensity: (5:00 @1) + (5:00 @2)

And some rowing afterwards. As usual, boredom limited... there is some people watching to be done, at least. Ergs are even worse if isolated off in some room by themselves...

Sunday Nov 3, 2013 #

Running 1:30:00 [2] 11.5 mi (7:50 / mi)

Lovely long morning Wildwood run. Simply gorgeous fall day and a fine running temp for one full layer top + bottom plus gloves. Lots and lots of dogs out for their walks =)

Read maps from last year's Raid the Hammer. Very much looking forward to next weekend!!
9 PM

Note

Fished more plant material out of both thorn wounds, hopefully they will tame down how angry they look...

Saturday Nov 2, 2013 #

Event: SMOC - Mich Two Day Part 2 - Park Lyndon
 

Running 25:00 [1]

Warm up and then the jogging parts of control pick-up afterwards with Tom in the rain.

Orienteering 37:00 intensity: (30:00 @3) + (7:00 @4)

Middle-distance Red @ Park Lyndon

Fun times, I decided to really go for it, because I saw a fast-looking guy (turns out his name is Jan, from the Czech Republic, visiting from Illinois at the moment) and I wanted to beat him. I'll take that for motivation. So waltzed around at a good speed. A slight hiccup to #3, wanted to go to the wrong gullies. (Compass, compass!)

I got a biggish thorn in my thigh early on and the muscle started feeling weird, but I decided I just must have fallen down and it was bruised. Then I started having a similar feeling at the top of my shin, hm, ok, must be another bruise. But ouch it hurts, but ok, stay focused!

When I finished, I found a monster thorn in my shin. Pulled it out with some effort, but it must have been at least 1cm deep, now there is all sorts of swelling in the area. Forgot about the thigh one until I went to the bathroom and saw it poking out, it was smaller but is now similarly swollen. Suppose both will be totally fine so long as no infection. Thanks to Joe for first aid things, and then also for awesome courses, of course! =)
C • Can vouch thorn was monster! 2

Orienteering 20:00 [3]

Sprinting the yellow course. Did get confused once! Totally worth doing these as sprints, and this one was even printed at 1:4000!

Friday Nov 1, 2013 #

Event: SMOC - Mich Two Day Part 1 - Univ of Mich Scramble at the Arb
 

Running 25:00 [1]

Warming up, cooling down, futzing around.

Orienteering race 21:15 [3]

Yeehaw, some sprint-style-o in the middle of Ann Arbor! Joe's Scramble at the Arb (the UMichigan's Arboreteum), which was pretty awesome. Tom and I had the excuse of driving the colloquium visitor up to DTW to scamper out of work early, nice... =)

Race went well, had a near-goof on 4, but caught it, losing maybe 10-15s (trail extends further into open area...). Really fun and actually fairly complex for sprint-o, finding little reentrants on hillsides. Also, steep! And being ninja through the tall grass was fun too.

Results

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