Training Log Archive: AliCIn the 30 days ending Jun 30, 2016:
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Thursday Jun 30, 2016 #
9 AM
Running 2:35 [1] 0.22 mi (11:41 / mi)
Orienteering 50:35 [3] 5.18 mi (9:46 / mi) +146m 8:59 / mi
One Cowgirl Relay @ Pitcher Hill
Quite a few mistakes out there, frustrating! But ok, here's trying to do some learning from them.
Loop3:
37 - Ran to Loop2's 34 *and* 35 before finally finding my control. Bad. My plan, at least at some point in the hubbub of mass start was to find the fenced-off little pond in the reentrant and then head up the nose. That didn't happen, not really sure why not. So then when I saw a control kinda on a rock, went for it. Was rocky knoll 34. Then should have at least spent the time to relocate properly. Instead went off on a whim to 35. Bah! Finally relocated then.
38 - Fine, had been most of the way there already.
39 - Good, used the white woods sucessfully.
Loop1:
31 - Good, which it really should be given the time I already spent in the area on Loop3. Did fall hard, scraped/brusied knee and hand.
32 - Confidently ran with a plan, worked.
33 - Came out of the big reentrant more left of the line than I expected, but again used my friendly white woods peninsula to guide.
Loop4:
46 - Whoa, different direction on this mini-loop, but did a good job running to spur
36 - And then also mini-hill.
Loop2:
34 - Ug! What? I'd been to this control *already* and this time went to Loop3's 37 first instead. So annoyed at myself. Using the very distinct N-S reentrant between the two controls really would have been a good idea.
35 - 36 - Fine
Final Loop:
Wasn't at all sure where I was in the field heading out. Saw at least that Nick's map was gone, which wasn't surprising. But couldn't see anyone ahead of me going to 40.
40 - Somehow I ended up too low, had to hike up. Maybe the thing I was on wasn't big enough to be mappable?
41 - Far too low. Wanted to make reentrants on the right of the line the reentrant I should go down. Better compass work needed! Caught by others here.
42 - Pretty good, little hesitation in an earlier reentrant.
43 - Found a good route, with minimal sage at the beginning and then a reentrant that also was a little less sage-y. Giant boulder!
44 - Bit of hesitation between the upper and lower hills close to the circle, but convinced myself correctly of the lower one.
45 - Probably could have done this faster. Didn't think about it being the control I earlier easily saw from the start/finish area.
Quite a few mistakes out there, frustrating! But ok, here's trying to do some learning from them.
Loop3:
37 - Ran to Loop2's 34 *and* 35 before finally finding my control. Bad. My plan, at least at some point in the hubbub of mass start was to find the fenced-off little pond in the reentrant and then head up the nose. That didn't happen, not really sure why not. So then when I saw a control kinda on a rock, went for it. Was rocky knoll 34. Then should have at least spent the time to relocate properly. Instead went off on a whim to 35. Bah! Finally relocated then.
38 - Fine, had been most of the way there already.
39 - Good, used the white woods sucessfully.
Loop1:
31 - Good, which it really should be given the time I already spent in the area on Loop3. Did fall hard, scraped/brusied knee and hand.
32 - Confidently ran with a plan, worked.
33 - Came out of the big reentrant more left of the line than I expected, but again used my friendly white woods peninsula to guide.
Loop4:
46 - Whoa, different direction on this mini-loop, but did a good job running to spur
36 - And then also mini-hill.
Loop2:
34 - Ug! What? I'd been to this control *already* and this time went to Loop3's 37 first instead. So annoyed at myself. Using the very distinct N-S reentrant between the two controls really would have been a good idea.
35 - 36 - Fine
Final Loop:
Wasn't at all sure where I was in the field heading out. Saw at least that Nick's map was gone, which wasn't surprising. But couldn't see anyone ahead of me going to 40.
40 - Somehow I ended up too low, had to hike up. Maybe the thing I was on wasn't big enough to be mappable?
41 - Far too low. Wanted to make reentrants on the right of the line the reentrant I should go down. Better compass work needed! Caught by others here.
42 - Pretty good, little hesitation in an earlier reentrant.
43 - Found a good route, with minimal sage at the beginning and then a reentrant that also was a little less sage-y. Giant boulder!
44 - Bit of hesitation between the upper and lower hills close to the circle, but convinced myself correctly of the lower one.
45 - Probably could have done this faster. Didn't think about it being the control I earlier easily saw from the start/finish area.
1 PM
Cycling 46:32 [1] 12.06 mi (3:52 / mi) +15m 3:51 / mi
Nervous that I might lose bike training with these 6 days of orienteering, so the bike came with. Went out and explored the Greenway trailed. Closed in places due to flooding. Did a bunch of loops of the far southern end. Was just me, so got to be kinda speedy there!
Wednesday Jun 29, 2016 #
4 PM
Orienteering 49:08 [3] 4.25 mi (11:34 / mi) +142m 10:28 / mi
Laramie Daze 1 - Moose Outlet - 6.2k
7 hours of driving from Moab, quick tent setup @ Yellow Pine, throw on O-clothes and time to mass-start race!
With no time to warm up, went out super-chill, just following the pack to the first control, really. To 2nd was around people, but I wasn't comfy finding the control, a misread cliff broken by line looked like an indistinct trail to me - Aiden M. led the charge more correctly, as he did to #3 too, although my spidey-sense was saying it was at least nearby there.
Off to #5, distracted by a cliff on the *wrong* side of the reentrant - c'mon, that's no good. Caught there by Eric and Nick who had a miss to #2. Trailed behind them to 6, 7, 8, 9. On the way to 10, Nick went through some green, Eric took the opportunity and put the hammer down, all of a sudden oodles ahead. Nick overtook me to 11, I cruised in behind him after that.
7 hours of driving from Moab, quick tent setup @ Yellow Pine, throw on O-clothes and time to mass-start race!
With no time to warm up, went out super-chill, just following the pack to the first control, really. To 2nd was around people, but I wasn't comfy finding the control, a misread cliff broken by line looked like an indistinct trail to me - Aiden M. led the charge more correctly, as he did to #3 too, although my spidey-sense was saying it was at least nearby there.
Off to #5, distracted by a cliff on the *wrong* side of the reentrant - c'mon, that's no good. Caught there by Eric and Nick who had a miss to #2. Trailed behind them to 6, 7, 8, 9. On the way to 10, Nick went through some green, Eric took the opportunity and put the hammer down, all of a sudden oodles ahead. Nick overtook me to 11, I cruised in behind him after that.
Monday Jun 27, 2016 #
6 AM
Cycling 1:03:39 11.51 mi (5:32 / mi) +744m 4:36 / mi
And last version of epic Mars Hill repeats before Deathride! 8 times this round. Warm-up, then alternating as hard as I could (standing allowed) and focusing on high cadence (no standing allowed):
5:19
4:05
4:38
3:57
4:58 (kinda zoned out on this one)
3:57
4:43
3:45
Faster in general than last week's version - only the last wasn't as fast as my last from that set, but don't think I had been pushing it as hard all the way through...
5:19
4:05
4:38
3:57
4:58 (kinda zoned out on this one)
3:57
4:43
3:45
Faster in general than last week's version - only the last wasn't as fast as my last from that set, but don't think I had been pushing it as hard all the way through...
Sunday Jun 26, 2016 #
2 PM
Running 1:03:42 6.63 mi (9:37 / mi) +144m 9:00 / mi
Obsevatory Mesa loop with Tom! First time he's done it. I added some 30s and 1 min fartleks along the way.
Saturday Jun 25, 2016 #
7 AM
Cycling 3:50:20 58.99 mi (3:54 / mi) +1725m 3:35 / mi
Woo! Second go at the ski area triple, far better than last time. Partly due to less wind, partly in better shape, partly having switched to a compact crankset and made my handle bars closer.
Tons and tons of people up at the Snowbowl today. Parking was nearly full on my first trip up, completely full by the second trip.
Tons and tons of people up at the Snowbowl today. Parking was nearly full on my first trip up, completely full by the second trip.
Friday Jun 24, 2016 #
6 AM
Running 56:50 [1] 6.34 mi (8:58 / mi) +64m 8:42 / mi
Morning run! Really love this loop. A good handful of others out, about half mountain bikers, half runners. ~Half with dogs, half without. (Yes, one of the mountian bikers had a dog with!) So nice to run in the mornings when it is crisp + cool!
Thursday Jun 23, 2016 #
6 AM
Cycling 57:18 [1] 10.19 mi (5:37 / mi) +651m 4:42 / mi
7 x Mars Hill
Spiced it up -
calm/warm up - 5:34
hard - 4:13
in saddle, cadence - 4:51
hard - 4:07
in saddle, cadence - 4:46
hard! - 3:41
calm/cool down - 5:10
Wow that's a range of times from 3:41 to 5:34. Effort gets you something...
Spiced it up -
calm/warm up - 5:34
hard - 4:13
in saddle, cadence - 4:51
hard - 4:07
in saddle, cadence - 4:46
hard! - 3:41
calm/cool down - 5:10
Wow that's a range of times from 3:41 to 5:34. Effort gets you something...
Wednesday Jun 22, 2016 #
6 AM
Cycling 14:26 [1] 2.89 mi (5:00 / mi) +101m 4:30 / mi
Boo! I was going to do my 7x up Mars Hill, but then they closed a lane to repair a bad pothole. Net a good thing, but I didn't feel like stopping potentially each time down + up with 7 repeats, so tomorrow.
6 PM
Strength 5:01 [1] 0.04 mi (2:06:09 / mi)
Tuesday Jun 21, 2016 #
5 PM
Running 9:48 [1] 1.14 mi (8:36 / mi)
Drills 6:38 [1] 0.32 mi (20:39 / mi)
Running 34:14 3.88 mi (8:49 / mi) +12m 8:44 / mi
Run Flagstaff track intervals. Whoa there weather! Monsoon-y thunderstorm slightly earlier and was drizzling during practice.
3 - 2 - 1 intervals x 2
2 x 30s at 1 mile pace
Hard at altitude!
3 - 2 - 1 intervals x 2
2 x 30s at 1 mile pace
Hard at altitude!
Monday Jun 20, 2016 #
6 AM
Running 59:45 6.35 mi (9:25 / mi) +154m 8:45 / mi
New loop, Mars Hill FUTS to trail that goes north, then along the tracks back. Along the tracks isn't the nicest though, probably won't repeat this one too often.
And then to Matador to grab coffee because we were out.
And then to Matador to grab coffee because we were out.
Sunday Jun 19, 2016 #
6 AM
Cycling 3:02:01 40.83 mi (4:28 / mi) +1395m 4:02 / mi
2 x SnowBowl at early-o'clock because now it's hot. Think I was the first one up today. And someone passed me for the first time! Gotta remember it is possible to go faster up the hill, should always be pushing it, not just surviving!
Saturday Jun 18, 2016 #
10 AM
Running 47:27 [2] 5.54 mi (8:34 / mi) +48m 8:20 / mi
Ug. So annoyed! Got lost off my trail because nothing is marked and I gave Tom the map. Had a mental picture of the canyon supposed to be going downhill (reasonable) so I panicked when it was going up.
Anyways, ran back out to Lake Mary road and came in along Fay Canyon instead.
Anyways, ran back out to Lake Mary road and came in along Fay Canyon instead.
Hiking 2:00 [1] 1.01 mi (1:59 / mi) +150m 1:21 / mi
Having met up with Tom at the assigned junction (just a bit late), hiked up to Fisher Point for a great view over Walnut Canyon.
Friday Jun 17, 2016 #
5 PM
Running 39:43 [1] 4.15 mi (9:34 / mi) +81m 9:01 / mi
Putter around town and past the Native American highschooler dormitories (so they can go to highschool in town here in Flag).
Bought a trail map to the Grand Canyon. We're applying for a backcountry permit for November! Intending the Hermit-Tonto-Bright Angel loop.
Bought a trail map to the Grand Canyon. We're applying for a backcountry permit for November! Intending the Hermit-Tonto-Bright Angel loop.
Thursday Jun 16, 2016 #
5 PM
Cycling 44:39 [2] 7.34 mi (6:05 / mi) +472m 5:04 / mi
Mars Hill x 6
This is getting a bit tedious... but I'm sure I want my cycling climbing muscles strong...
This is getting a bit tedious... but I'm sure I want my cycling climbing muscles strong...
Tuesday Jun 14, 2016 #
5 PM
Running 9:25 [2] 1.13 mi (8:21 / mi) +2m 8:18 / mi
Running intervals 26:15 3.62 mi (7:15 / mi) +6m 7:13 / mi
Run Flagstaff track workout.
8 min threshold (@ 6 min pace)
18 min 400 relay intervals with your buddy. Tom was my buddy (woo, he can run with the broken wrist now!) so I got a bit more of a rest than some of the others my pace.
8 min threshold (@ 6 min pace)
18 min 400 relay intervals with your buddy. Tom was my buddy (woo, he can run with the broken wrist now!) so I got a bit more of a rest than some of the others my pace.
Monday Jun 13, 2016 #
4 PM
Running 52:12 [2] 6.21 mi (8:24 / mi) +150m 7:49 / mi
Left work early to Skype with Mark, Katherine and little nephew Cal. He is a bundle of bouncing, teething, giggling energy. So happy to see him!
Nice run afterwards, the Observatory Mesa trail loop. Faster than I normally manage, which is nice. Getting more in shape/used to trail running hopefully!
Nice run afterwards, the Observatory Mesa trail loop. Faster than I normally manage, which is nice. Getting more in shape/used to trail running hopefully!
Sunday Jun 12, 2016 #
7 AM
Cycling 4:08:29 [1] 59.52 mi (4:10 / mi) +1711m 3:50 / mi
Ski Area Triple for Death Ride training.
Snow Bowl - Nordic Center - Snow Bowl
First time I've gone up to the Snow Bowl twice, but did an out-and-back to the Nordic center in between on 180. Saw lots of other cyclists on the Snow Bowl road, only 1 other out to the nordic center.
Most limiting by the end was just lower back and neck muscles from being in same position so long. Bet that will also be a problem on the 129 mile Death Ride.
Snow Bowl - Nordic Center - Snow Bowl
First time I've gone up to the Snow Bowl twice, but did an out-and-back to the Nordic center in between on 180. Saw lots of other cyclists on the Snow Bowl road, only 1 other out to the nordic center.
Most limiting by the end was just lower back and neck muscles from being in same position so long. Bet that will also be a problem on the 129 mile Death Ride.
Saturday Jun 11, 2016 #
7 AM
Running 58:36 [2] 3.49 mi (16:47 / mi) +621m 10:49 / mi
Running up the first 3 miles of the Humphreys trail, then turning around and coming back down to meet up with Tom. Up, up, up and starts from 9300 ft. Calves were burning for the first two miles, then let up. Difficult foot placement. Lots of people, a handful of other runners.
Hiking 1:16:30 [1] 2.48 mi (30:51 / mi) +769m 15:43 / mi
And the rest of the way up with Tom. Wow is it different above treeline! Truly and alpine environment, even in June. Hiked in jackets, fleece, long pants, gloves and hat and was still kinda cold.
We hunkered down at the summit for the now-traditional summit meal of a Biff's bagel. Some one asked about my USA jacket, explained orienteering to them.
We hunkered down at the summit for the now-traditional summit meal of a Biff's bagel. Some one asked about my USA jacket, explained orienteering to them.
10 AM
Hiking 1 [0] 4.95 mi ( / mi) +314m / mi
Friday Jun 10, 2016 #
8 AM
Running 40:21 [1] 3.76 mi (10:44 / mi) +164m 9:27 / mi
Slow-pants morning jog. Time to get back used to altitude!
Thursday Jun 9, 2016 #
1 PM
Cycling 43:50 [2] 7.89 mi (5:33 / mi) +506m 4:38 / mi
Back to Flagstaff after flight snafu, do not pass go, hop on bike and do 5 repeats of Mars Hill - keeping the streak of one more per week! Hot when I did today's though.
Tuesday Jun 7, 2016 #
9 AM
Running 42:13 [2] 4.82 mi (8:46 / mi) +139m 8:02 / mi
A last run in Baltimore, did nearly the same loop as I discovered on Sunday. Nice to run the zoo hills. And largely the loop is undisturbed by cars.
Monday Jun 6, 2016 #
9 AM
Running intervals 36:17 [2] 4.48 mi (8:06 / mi)
4 x 3 minute intervals admist a day of meetings. Have decided to skip lunch and run instead of first thing in the morning to stay more on West coast time.
Sunday Jun 5, 2016 #
12 PM
Running 51:59 [2] 5.72 mi (9:05 / mi) +155m 8:23 / mi
Exploration of Baltimore run - went the other way down the stream path, looped back through Druid Hill park. Nice! Way better than doing the same old north on stream path and far, far better than treadmill. Got back just before a thunderstorm, woo!
Saturday Jun 4, 2016 #
7 AM
Running 7:11 [1] 0.71 mi (10:07 / mi) +12m 9:37 / mi
Running race 41:30 [4] 5.99 mi (6:56 / mi) +170m 6:22 / mi
Sacred Mountain Prayer Run
Good competition! Ran just behind another woman for the first super-tough uphill mile, then pulled away and steadily gained, but only 30s by the end, enough to keep me on my toes! Won a handmade iPad case. Luckily fits my exact iPad size!
Good competition! Ran just behind another woman for the first super-tough uphill mile, then pulled away and steadily gained, but only 30s by the end, enough to keep me on my toes! Won a handmade iPad case. Luckily fits my exact iPad size!
Running 10:53 [1] 1.0 mi (10:53 / mi) +20m 10:15 / mi
Friday Jun 3, 2016 #
7 AM
Cycling 39:07 6.3 mi (6:13 / mi) +403m 5:11 / mi
Week 2: 4 repeats of Mars Hill. Will try to do one more each week leading up to Deathride! Nice and cool in the morning.
Thursday Jun 2, 2016 #
7 AM
Running 57:16 [1] 6.36 mi (9:00 / mi) +213m 8:09 / mi
An attempt at running around Saturday's 10k course. Don't think I quite got it, but close and about the right distance.
Wednesday Jun 1, 2016 #
4 PM
Cycling 1:50:08 27.74 mi (3:58 / mi) +787m 3:39 / mi
Round 2 of cycling up to the Snowbowl. Less scary knowing what was confronting me. Beautiful day - saw one other cyclist coming down before me, one other heading up after - he had a light. Not sure I'd like to descend in the dark...