Training Log Archive: AliCIn the 31 days ending Dec 31, 2007:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| |||||||||||||||||||||||||||||||||||||
| Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | ||||||||||||||||||||||||||||||||
Monday Dec 31, 2007 #
XC skiing (classic) 35:00 [1]
A good classic ski at Ole's. Wax was really wierd. Everything was icing up. If I really kept moving I could keep it from icing, but then all of the sudden it would grab and I'd have to catch myself (fell once!) and then it would be iced up. Bah.
XC skiing tempo 20:00 [3]
Twenty minute tempo, did about 5k? Felt good, wax a bit wierd though.
Sunday Dec 30, 2007 #
XC skiing 20:00 [1]
Some very easy classic, trying to teach Arjen. Not a good day for it, wax was very slippy and I took him on too hard of a trail. Oops.
Saturday Dec 29, 2007 #
XC skiing (skate) 50:00 [2]
A nice ski at Ole's- once around the race course loop, then met up with Stephi and did Rock n' Rolling twice, testing her skis with her, then around on 5. A very nice ski! Her new Fisher carbonlites are noticably light, but not quite as fast yet as the older RCS's I gave her that we were also testing. I didn't like the 5 extra cm though, so can't steal them =).
Friday Dec 28, 2007 #
XC skiing (classic) 20:00 [1]
Easy ski, Arjen's first time on skis! So we did the airport loop and the polo fields. I'm not amazing at ski coaching, having learned it so early it's just natural to me, I don't know what to say to teach it!!
Thursday Dec 27, 2007 #
XC skiing (skating) 1:13:00 [2]
Nice distance ski with Stephi with some intervals. Really lovely ski!! It started snowing as soon as we got to Ole's, which made it a bit hard to see on the downhills, but so much fun- snow! snow! snow!
XC skiing intervals (skating) 17:00 [4]
Intervals- did the first bunch with Stephi: 4 min, 2 min, 3 min, 1 min. Then did one 3 min and one 4 min one on my own (she's resting up for nationals). She's definitely faster than I am!!! Wonder if she just didn't have a good day at the pursuit?
Wednesday Dec 26, 2007 #
XC skiing (classic) 44:00 [2]
Whew. Just barely got a ski in! Left home late becuase it's hard to pack everything the day after Christmas, then needed to stop at Berkshire Outfitters, then just barely got to Prospect in time to go for a ski. Stephi and I did a classic ski with some specific strength- her arms are definitely stronger, but I'm not that surprised by that!
Tuesday Dec 25, 2007 #
Running 40:00 [2]
Run out and back on Lauer with Stephi. Looking forward to Christmas breakfast... Mmmm...
Running intervals 12:00 [5]
3 x (2 x 2 min, 30 sec recovery in between)
First set on rolling hill, second set on steep hill (Todd Hill), third set on the flats on the way back home. Felt pretty good. The tendon behind my knee was a bit sore, but didn't twinge. Hopefully the time on skis lets it heal a bit more!
First set on rolling hill, second set on steep hill (Todd Hill), third set on the flats on the way back home. Felt pretty good. The tendon behind my knee was a bit sore, but didn't twinge. Hopefully the time on skis lets it heal a bit more!
Sunday Dec 23, 2007 #
XC skiing warm up/down (classic) 5:00 [1]
Didn't get much of a warm up in, as we didn't have much time before the race started after we got there. Found the right wax really quickly though, so it was good. (KR75 = klisterwax, perfect for new-ish snow that's sopping wet)
XC skiing race (pursuit) 37:29 [5] 10.0 km (3:45 / km)
5k/5k continuous pursuit
I won, which is kinda cool as I haven't been skiing, but guess being aerobically in shape helps much! Weakest bits were double-poling and skating up steep hills for sure. In the first lap, classic, I was with Stephi and a girl named Alex the whole way around, then in the skate leg, battled it out with Alex. Very strange conditions for skating- the tracks were much, much faster than the middle part, so marathon skating was actually a really good option. And double-poling the downs instead of V2...
Alex kind of let me by within 1k to the finish, and then there wasn't room for her to pass really on the sprint in. Don't think she was being too competitive about it though!
I won, which is kinda cool as I haven't been skiing, but guess being aerobically in shape helps much! Weakest bits were double-poling and skating up steep hills for sure. In the first lap, classic, I was with Stephi and a girl named Alex the whole way around, then in the skate leg, battled it out with Alex. Very strange conditions for skating- the tracks were much, much faster than the middle part, so marathon skating was actually a really good option. And double-poling the downs instead of V2...
Alex kind of let me by within 1k to the finish, and then there wasn't room for her to pass really on the sprint in. Don't think she was being too competitive about it though!
C • Alex 2
XC skiing warm up/down (skate) 10:00 [2]
Two laps of the little starting bit to warm down. Did it with Stephi and invited the 15 year old really quick girl who came in 3rd or 4th for the women to join us. Can't believe she was that fast! Hope she keeps skiing...
Ski-O 40:00 [3] ** 6.6 km (6:04 / km)
10c
Wahoo! First time at Ski-O!
Really great fun. Nice that there was enough snow coverage that going through the woods was a good enough option, even on race skis! I did cut through the woods a bunch of times, but was a bit easier because of the tracks others made here and there. It's so different than orienteering- it's very easy to find the controls once you're anywhere near the right place as they're just on the side of the trail. Don't need really fine navigation skills, as you really just have to be on the right trail and ski by where the control is.
Was a bit stupid though and didn't go to the finish? No one told me the triangle was supposed to be the start and finish. So when I got to number 10 and saw no double circled point, I just went in and downloaded. Was only 200 meters from the last control, so whatever.
Really great fun. Nice that there was enough snow coverage that going through the woods was a good enough option, even on race skis! I did cut through the woods a bunch of times, but was a bit easier because of the tracks others made here and there. It's so different than orienteering- it's very easy to find the controls once you're anywhere near the right place as they're just on the side of the trail. Don't need really fine navigation skills, as you really just have to be on the right trail and ski by where the control is.
Was a bit stupid though and didn't go to the finish? No one told me the triangle was supposed to be the start and finish. So when I got to number 10 and saw no double circled point, I just went in and downloaded. Was only 200 meters from the last control, so whatever.
Saturday Dec 22, 2007 #
XC skiing (skate) 1:02:00 [2]
Back at Fahnstock- lovely ski. Getting a bit thin, but only in isolated spots, still totally possible to ski on good skis! Had a good ski with Stephi- mixed a few speeds into the mix.
A bit sore from the intervals yesterday, but really not much.
A bit sore from the intervals yesterday, but really not much.
Friday Dec 21, 2007 #
XC skiing 1:18:00 [2]
Classic with Stephi at Mohonk Preserve. Really nice skiing after we finally found the groomed trails- had tracks even!
XC skiing intervals 12:00 [4]
And since it was my first time out on classic skis for the year, decided it was a good idea to go do intervals with Stephi, right....
4 x 3 min
I could keep up with Steph on the steeper ups, as my wax was sticking better, but she totally had me on anything flatter- I have no muscles to double-pole with!!
4 x 3 min
I could keep up with Steph on the steeper ups, as my wax was sticking better, but she totally had me on anything flatter- I have no muscles to double-pole with!!
Thursday Dec 20, 2007 #
XC skiing 1:00:00 [2]
Wahooooo!!!!!! Went skiiing!!!!!!!
I arrived at home at 2pm, we left to go skiing at 2:45 (needed to eat lunch) and was actually skiing at 3:25. Went in Fahnstock State Park, which people also orienteer at according to the HVO website- definitely seems like a good place for it, was imagining orienteering a bit while out there skiing. I skied with Stephi, and could keep up at an easy-ish pace, although the hills were hard. So so so so much fun! Love this sport for sure!
I arrived at home at 2pm, we left to go skiing at 2:45 (needed to eat lunch) and was actually skiing at 3:25. Went in Fahnstock State Park, which people also orienteer at according to the HVO website- definitely seems like a good place for it, was imagining orienteering a bit while out there skiing. I skied with Stephi, and could keep up at an easy-ish pace, although the hills were hard. So so so so much fun! Love this sport for sure!
Tuesday Dec 18, 2007 #
Running 48:24 [2]
A run, not that exciting. Thingy behind knee a bit sore from tweaking it again yesterday, but not really painful. There's a good steep hill to do short hill reps on in Federal Hill Park...
Monday Dec 17, 2007 #
Running warm up/down 33:00 [1]
Warm up and down, on trail up the river from JHU.
Running intervals 11:00 [4]
2 x 4 min intervals,
Then tried to do a 3rd, but whatever's been bugging me behind my knee tweaked pretty hard, so I stopped 3 min in and came back. Bummer. Don't think it's that bad, just need more time for it to heal I guess!!
Then tried to do a 3rd, but whatever's been bugging me behind my knee tweaked pretty hard, so I stopped 3 min in and came back. Bummer. Don't think it's that bad, just need more time for it to heal I guess!!
Sunday Dec 16, 2007 #
Running 33:26 [2]
Run around Federal Hill with Arjen. Yucky day, nice to run with someone!
Saturday Dec 15, 2007 #
Running 42:00 [1]
Run out to Fort Henry park, nice and relaxed, got a high five on the way back in.
Friday Dec 14, 2007 #
Running 44:30 [2]
Field Sports (Squash!) 30:00 [1]
Played squash with Arjen, good fun! Hand eye coordination has never been my strong point though... =)
I tweaked something behind my knee while play though. It wasn't bad, but was really bad afterwards when we went to the museum I was actually limping... have no idea what it could be though.
I tweaked something behind my knee while play though. It wasn't bad, but was really bad afterwards when we went to the museum I was actually limping... have no idea what it could be though.
Tuesday Dec 11, 2007 #
Running warm up/down 27:25 [1]
Warm up, down and jog between intervals in Uni Parks.
Running 12:00 [5]
3 x [(2 x 2 minutes), 2.5 min rest]
Did them with Courtney, felt pretty good, although legs tired from Sunday/circuits. Was planning on doing 4 sets, but stomach was unhappy after the third, and I don't need to push it with still being mildly ill and all- wish it would go away!!!!
Did them with Courtney, felt pretty good, although legs tired from Sunday/circuits. Was planning on doing 4 sets, but stomach was unhappy after the third, and I don't need to push it with still being mildly ill and all- wish it would go away!!!!
Monday Dec 10, 2007 #
Running warm up/down 21:30 [1]
Did a run and some drills to warm up, was at Jesus Squash courts at 6. Waited for 10 minutes, then everyone else showed up. I don't like being late, but I guess everyone else has learned by this point... bah!
Strength 37:00 [1]
And yay for circuits! More of the crowd this week, easier to think of exercises when it's not your turn every other time! Some leg muscles and left arm muscles sore from yesterday. Sounds like the Lakes training was fun... next year I'm there!
Running 7:00 [1]
Run home. Last circuits til Jan 7th. Sigh.
Sunday Dec 9, 2007 #
Running warm up/down 10:00 [1]
Oops, forgot contacts!
Actually did warm up a bit as the start was a bit off, then kept prancing about at the start, trying to stay warm once I got there.
Actually did warm up a bit as the start was a bit off, then kept prancing about at the start, trying to stay warm once I got there.
Orienteering race 1:09:28 [4] *** 8.27 km (8:24 / km) +285m 7:10 / km
19c shoes: Walshes
And had a good one, despite the lack of contacts! Not having them didn't hamper me too much, but took away some confidence in my catching features- wasn't 100% sure I was going to see them, so checked the map a ton.
All was going really well, til 8-9-10 which were a bit messy. Got confused on what was up and down with the contour feature on the way to 8, then 9 was ok, if not fast, and on the way to 10, I decided I was supposed to go to 4, caught myself before I got too far, but silly!
Rest was pretty much fine, was getting tired toward the end!!
All was going really well, til 8-9-10 which were a bit messy. Got confused on what was up and down with the contour feature on the way to 8, then 9 was ok, if not fast, and on the way to 10, I decided I was supposed to go to 4, caught myself before I got too far, but silly!
Rest was pretty much fine, was getting tired toward the end!!
Saturday Dec 8, 2007 #
Running 37:00 [1]
(sick)
Met at 10 South Parks hills meeting place, but just went on the Golf course steady with Nick. Was a good pace, as we were both ill, just went easy and chatted.
Friday Dec 7, 2007 #
Running warm up/down 31:00 [1]
(sick)
Warm up and down around South Parks and Headington Hill Park.
Running tempo 20:00 [3]
Tempo at South Parks. Included going up the hill 3 times. Muddy!!! Felt ok, but not amazing, probably the illness.
Thursday Dec 6, 2007 #
Note
(sick)
Blob. Have gross gunk in my throat. My body doesn't feel that run down or tired, but I'm going to take the day off anyways, to get better faster hopefully!
Wednesday Dec 5, 2007 #
Running 42:16 [2]
Morning run. Quite dark and rainy. Blech.
Tuesday Dec 4, 2007 #
Running warm up/down 53:48 [2]
So annoyed with myself!
Warmed up, did session, warmed down with Court, then realized I lost my bod card and debit card on the warm down. So retraced my route once on my own, again with teammates, then went and talked to the park people. Made it a longer workout!
Luckily, luckily some amazingly wonderful person had returned them to astrophysics! Life is saved!
Warmed up, did session, warmed down with Court, then realized I lost my bod card and debit card on the warm down. So retraced my route once on my own, again with teammates, then went and talked to the park people. Made it a longer workout!
Luckily, luckily some amazingly wonderful person had returned them to astrophysics! Life is saved!
Running intervals 14 [4]
2 min
6 min
2 min
4 min
Did them with Jess and Lucia. Good stuff, still a bit tired from the weekend orf racing! The people who didn't race did 24 minutes of intervals. 14 was enough for me today!
6 min
2 min
4 min
Did them with Jess and Lucia. Good stuff, still a bit tired from the weekend orf racing! The people who didn't race did 24 minutes of intervals. 14 was enough for me today!
Monday Dec 3, 2007 #
Running warm up/down 10:00 [1]
Jogging around a bit before circuits. Real easy. Legs are sore from the two races in a row!
Strength 45:00 [1]
OUOC Circuits, with a very, very small group... as in 2 of us. =(. But most people are at home / at training camp in the Lakes, so not surprising! (Wish I were there too!)
Sunday Dec 2, 2007 #
Running warm up/down 15:00 [1]
To and from the car 2 times- had to go and get new fell shoes as the inov8s went in the trash after injuring me.
There are no more 8.5 adidas swoops. =( They aren't making any more and aren't sure if they're making a new edition according to Mr. Ultrasport.
So, have brand new blue Walshes! First run in them was good today- no blisters, no bone bruises, and despite the fact that they felt a bit looser, they didn't fall off my feet, even in all the mud! And they're light. Happy with them after the first day for sure!
There are no more 8.5 adidas swoops. =( They aren't making any more and aren't sure if they're making a new edition according to Mr. Ultrasport.
So, have brand new blue Walshes! First run in them was good today- no blisters, no bone bruises, and despite the fact that they felt a bit looser, they didn't fall off my feet, even in all the mud! And they're light. Happy with them after the first day for sure!
Orienteering race 1:09:19 [4] *** 8.8 km (7:53 / km) +210m 7:02 / km
18c
SOC Event at Burley North- really close to where the Nov. Classic was.
Managed to fit the orienteering in between rain storms! Was really pouring on the drive over, so stream crossings were interesting. I went in once, to my shoulders- didn't actually need to cross that stream though....
Was definitely tired from yesterday's race, but warming up helped, and I could at least run.
Things went smoothly, until a bit over halfway. On the way to 11, I insanely decided to go through the marsh instead of taking the path- very bad choice- it was full of tussocks. Also got confused in that marsh, and generally lost a bunch of time. Then 12 was awful. Took 8 minutes or so. Found 15 on the way, tried going straight east (would have been a good opportunity to try pacing, I think!) which worked until I just walked past the dot knolls thinking they were just unmarked rootstalks, since there were tons of these out there... blah. Also had issues finding 15 again on when I came back to this section of forest. Grrrrr....
Managed to fit the orienteering in between rain storms! Was really pouring on the drive over, so stream crossings were interesting. I went in once, to my shoulders- didn't actually need to cross that stream though....
Was definitely tired from yesterday's race, but warming up helped, and I could at least run.
Things went smoothly, until a bit over halfway. On the way to 11, I insanely decided to go through the marsh instead of taking the path- very bad choice- it was full of tussocks. Also got confused in that marsh, and generally lost a bunch of time. Then 12 was awful. Took 8 minutes or so. Found 15 on the way, tried going straight east (would have been a good opportunity to try pacing, I think!) which worked until I just walked past the dot knolls thinking they were just unmarked rootstalks, since there were tons of these out there... blah. Also had issues finding 15 again on when I came back to this section of forest. Grrrrr....
Saturday Dec 1, 2007 #
Running warm up/down 20:00 [1]
Warmed up with four of our team, our reserve and team manager.
Running race 25:03 [4]
The Varsity Match on Wimbeldon Common- we won!!!
Such a fun race to run. We were in control of the race from almost the beginning. After the first up hill, the 6 of us were in the front, with just one Cambridge girl admist us. We broke into 2 groups on the long flat, with Court, Cathy, Cambridge girl and Jess in front, Lucia, me and Emily in back. These groups then broke up heading back into the woods- Cathy, Court and Cambridge girl (a good fell runner name Anna) dropped Jess, and Lucia and I dropped Emily. I stayed right on Lucia, she maybe had 2 meters on me until 200m from the finish, when I decided that even if she was my teammate, I had to sprint to the finish, as it was a race, and I think you should always sprint to the finish in races. So I passed her, just in the final bit.
Such a fun race to run. We were in control of the race from almost the beginning. After the first up hill, the 6 of us were in the front, with just one Cambridge girl admist us. We broke into 2 groups on the long flat, with Court, Cathy, Cambridge girl and Jess in front, Lucia, me and Emily in back. These groups then broke up heading back into the woods- Cathy, Court and Cambridge girl (a good fell runner name Anna) dropped Jess, and Lucia and I dropped Emily. I stayed right on Lucia, she maybe had 2 meters on me until 200m from the finish, when I decided that even if she was my teammate, I had to sprint to the finish, as it was a race, and I think you should always sprint to the finish in races. So I passed her, just in the final bit.