Running warm up/down 13:47 1.51 mi (9:08 / mi) +13m8:53 / mi ahr:93 max:94
Whoa, and *everything* is sore. A slow waddle from my house over to campus for the sprint.
Drills4:17 0.19 mi (22:32 / mi) ahr:145 max:160
Kinda with Balter- a new one, of one leg up, land together. New, and not quite coordinated on that one yet.
Orienteering race 21:52 2.62 mi (8:21 / mi) +65m7:45 / mi ahr:170 max:180
UMass campus Sprint!
Whoopsie, ran off the map, despite Alex's very explicit warning not to do that around #9... bah. And that was really my 1 big mistake too. So how'd it happen? Part distraction, part a parallel feature just off the map (but far too low) that caught my attention. Ken had punched #8 just before me, and we set off up the hill. I was heading too low, saw the two downed trees, but then saw a fence just beyond. So went over to the fence, but felt it was too low, so went up a bit, but then decided I really needed the downhill corner, so went that way. Then Ross showed up, and made me a bit more convinced it must be that fence, but really it wasn't and finally we went up higher...
Being more confident of my ID of those two downed trees would have made things better.
Other than that, fun times sprinting around, I handled the other bits a-ok, although legs felt not 100% speedy.
Lotsa thanks to Alex and also to Ed for map-printing and Greg for part of the mapping!
Running warm up/down 6:10 0.59 mi (10:27 / mi) +6m10:08 / mi ahr:133 max:146
Cool down with Ken.
Running warm up/down 5:44 0.45 mi (12:48 / mi) +5m12:22 / mi ahr:132 max:150
Orienteering race 47:09 4.13 mi (11:25 / mi) +178m10:04 / mi ahr:172 max:187
Peter made us all individual maps designed so we would all mass start and mass finish. Good times! Was neat to have people around, but not be sure they were on your course. And then race in against first Balter, then Ian. Ian got me on the final final sprint, after I had just passed him on the woods trail, ah well, I was trying, reached my new max HR of 187, previously was 185, I think.
In general, really enjoyed the course. Yeah, some bonus wee pines out there meddling with the white woods, but not so terrible.
1- Lost some time checking out the first reentrant along the slopeside, a scale issue, probably
2- Trying to chase down Neil, who despite going slow for his calf was hard to catch
3- Neil had an earlier control, I had to go to the depression round the back of the hill.
4-5- No sense of anyone else around, found my hill tops no prob
6- Visible from trail, easy, but read ahead while on road/trial
7- The steepness of the earth wall really surprised me, not sure if my diagnol approach was ideal?
9- Tried to go straight, but little pines. Bashed through first set to trail, then gave up and trailed it the rest of the way.
10-11-12-13- Fun control picky stuff, went well, but 13 hill was scarrily rocky
14- Bah, bit of a mistake, headed straight down to control, but then thought it was the end of the bigger line of cliffs up slightly higher, so went to next one south, but that wasn't, so had to come back and tag the right one. Grrrrr.
15- In from the yellow mini-quarry to the north, was distracted by the other depression too far to the east first. Grrr again.
16- Fine, racing Balter.
17- Took a bit to realize stream on junction
18- Went to northern knoll first. Thought northline was a stream on the way, but didn't freak out when I didn't see it at least.
Sprint in, chasing down, then being beaten in by Ian.
All in all good, some sloppy right off the start and towards the end.
Major, major thanks to PG for making all those individual courses, and putting up streamers, made it a blast for sure!!! And everybody for coming up this weekend, was fantastic to have such a crowd for fun times and training!!!
Running warm up/down 4:02 0.36 mi (11:05 / mi) +1m10:59 / mi ahr:137 max:146
Running race 10:38 3.0 km (3:33 / km) ahr:176 max:183
3k Superstars/Team Time Trial
I was really nervous before that my hamstring would tweak out and I wouldn't be able to finish, but it didn't, and I wasn't running conservatively or anything, think this is as fast as I can do a 3k right now! (18 sec slower than last April or whenever we did it last). Double layer tights may have helped, certainly never was too warm!
Much much more fun to do with people! For first 4 laps I was able to draft behind Will into the wind on the backstretch, but then lost the Neil-Will-Sergei group as I started fading...
Not quite sure how to log the "semi-controlled chaos" that was superstars. =) Little snippets of all-out effort for mountain bike, biathlon, ski-o, crutch-o, plus some practice. Had a super-blast!!!
Strength (Pole ) 8:00 
Didn't really put much of the "dance" in pole-dancing, but it totally counts as strength based on how sore my back is today!! Cool too see how good Kat is, (and some of the newbie gals and guys who were actually strong and/or had flair!) and attempt some of the spins/moves. I couldn't help but yelp everytime I took off from the ground, which I think just made anything I tried to do extra-ridiculous!
Oh, and the whole climbing the pole thing 1) takes the skin off the top of your foot, and 2) really hurts your shin. I assume both of these are better with the boots, and kinda respect the utility of the boots now.
XC skiing1:27:26 12.93 mi (6:46 / mi) +157m6:31 / mi ahr:128 max:156
Distance double pole with Alex, River Rd. Or almost all double-pole, no poles skated the uphills, besides the first. Double poling really just doesn't get your HR very high. I had my map holder, but only planned a few routes, as mostly we chatted!
Left elbow a little sore towards the end, eep! Don't want to acquire tendonitis!
XC skiing1:10:50 12.26 mi (5:47 / mi) +245m5:26 / mi
Morning ski with Alex and map holders with some complex and confusing Swedish maps! Jeez, am I in for it. 3 x 10 min theoretically L3. The first one felt pretty hard, and didn't read my map much, the second two I read my map more, but maybe not quite as hard?? Eh, a good workout nonetheless, forgot to put my HR strap on.
Pouring out and dark. Luckily Alex came by (motivation without company would have been low!) so we jogged out to the track through the puddles, did some drills, Alex some jumps, and then back, completely drenched. At least it was relatively warm!
And in the nice dry house, 10 min abs, 2 min back, 2 min side plank, 1 min push ups (I'm pathetic), then 10 min circuit and a few min of Alex's hip PT stuff. Maybe I should do something more serious about making my arms stronger...
XC skiing57:32 8.01 mi (7:11 / mi) +59m7:02 / mi ahr:136 max:171
Specific strength out at River Rd., got there just in time to see Alex coming in from her ski, I had to drop of Dan at the airport so couldn't join her at early o'clock. 4 x V2, no poles, triceps, single stick, double pole.
Wore the map holder for the first time, totally not used to it!!