Training Log Archive: AliCIn the 7 days ending Apr 30, 2011:
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Saturday Apr 30, 2011 #
Event: West Point A-meet
9 AM
Running warm up/down 10:23 1.03 mi (10:05 / mi) +59m 8:33 / mi
ahr:143 max:162
Orienteering race (Middle) 40:14 4.2 km (9:35 / km) +185m 7:51 / km
ahr:171 max:182 14c
West Point A-meet Middle
Not perfect, but pretty clean, enough for the win! Found just getting through the woods with all the deadfall really tough, but appreciated the nice visibility around for sure.
1- Nervous, but took off through the swamp, disciplined about bearing, found first set of boulders on the way, pace counted in.
2- Went straight to cliff, and over it, then somehow ended up too high. Bobble
3- Over-the-top route. Hm. Becky's round the left side on the road was faster, I didn't even see that option!!!
4- Uphill, spike
5- Trail, hesitation in the circle with other possible reentrants behind dotknolls
6- Straight
7- Eep!! No good. Racing Mikell and Jon (shared leg with Blue) and didn't see the giant cliff partly covered by circle/line. No wonder things didn't make sense. Them scampering up the cliff gave me warning, and considering the stream developing at my feet, realized I needed to be higher for the dot knoll. Could have been much worse, should have taken high route.
8- Bah. Clean coming in, then from the last boulder before, just went too high, found a strip of exposed rock leading up a spur (not really mapped that way...) and continued up it, where of course there was no control. Realized I was far too high, found control after coming all the way back down. Lost a minute?
9- Fine
10- Trapped in green, lost some time
11- Again, racing Mikell and Jon, but to my control, not theirs, so a different way towards the end.
12- Down rocky hillside!
13,14,finishing- Straight, running!
QuickRoute
1164/2000
Not perfect, but pretty clean, enough for the win! Found just getting through the woods with all the deadfall really tough, but appreciated the nice visibility around for sure.
1- Nervous, but took off through the swamp, disciplined about bearing, found first set of boulders on the way, pace counted in.
2- Went straight to cliff, and over it, then somehow ended up too high. Bobble
3- Over-the-top route. Hm. Becky's round the left side on the road was faster, I didn't even see that option!!!
4- Uphill, spike
5- Trail, hesitation in the circle with other possible reentrants behind dotknolls
6- Straight
7- Eep!! No good. Racing Mikell and Jon (shared leg with Blue) and didn't see the giant cliff partly covered by circle/line. No wonder things didn't make sense. Them scampering up the cliff gave me warning, and considering the stream developing at my feet, realized I needed to be higher for the dot knoll. Could have been much worse, should have taken high route.
8- Bah. Clean coming in, then from the last boulder before, just went too high, found a strip of exposed rock leading up a spur (not really mapped that way...) and continued up it, where of course there was no control. Realized I was far too high, found control after coming all the way back down. Lost a minute?
9- Fine
10- Trapped in green, lost some time
11- Again, racing Mikell and Jon, but to my control, not theirs, so a different way towards the end.
12- Down rocky hillside!
13,14,finishing- Straight, running!
QuickRoute
1164/2000
Running warm up/down 9:37 1.06 mi (9:06 / mi) +5m 8:58 / mi
ahr:144 max:159
1 PM
Running warm up/down 6:15 0.64 mi (9:41 / mi) +20m 8:50 / mi
ahr:151 max:161
Orienteering race 21:51 2.5 km (8:44 / km) +93m 7:22 / km
ahr:175 max:185 18c
Sprinty sprint, jeez lousie did things come up fast on 1:5,000! Not that used to forest sprints.
Joe and then Kenny started a minute and 2 minutes behind, and was caught by both. Joe already by #3, where I was trying to figure out if sub-1m cliffs were or weren't mapped on the sprint map. Bah. Guess I had deviated too far east on the way in. Still, not an encouraging start to be caught so early!!!
So then racing Joe for a bit, although 6 tripped me up, came around the wrong side of the cliff.... (scale issue?) and to 7, I went over a bridge for no good reason, confused myself, and did something to my ankle. Low point. Figured things out, after what seemed like awhile. Kenny caught up and passed somewhere in that bit.
For the next slew of controls, was chasing Kenny and Joe, and also just getting a bit more in-tune with the map. Caught up heading to 12 where they faltered on cliffs a bit, then passed Joe on the uphill to 17, he told me to try to stick with Kenny... so I tried, but he's fast!
All in all, good fun to run hard and be woods-navigating at the same time. Probably near the pace I don't do sensible things/make good choices or enabled a bit over that pace by the continual chasing down of the other 2...
QuickRoute
1182/2000
Joe and then Kenny started a minute and 2 minutes behind, and was caught by both. Joe already by #3, where I was trying to figure out if sub-1m cliffs were or weren't mapped on the sprint map. Bah. Guess I had deviated too far east on the way in. Still, not an encouraging start to be caught so early!!!
So then racing Joe for a bit, although 6 tripped me up, came around the wrong side of the cliff.... (scale issue?) and to 7, I went over a bridge for no good reason, confused myself, and did something to my ankle. Low point. Figured things out, after what seemed like awhile. Kenny caught up and passed somewhere in that bit.
For the next slew of controls, was chasing Kenny and Joe, and also just getting a bit more in-tune with the map. Caught up heading to 12 where they faltered on cliffs a bit, then passed Joe on the uphill to 17, he told me to try to stick with Kenny... so I tried, but he's fast!
All in all, good fun to run hard and be woods-navigating at the same time. Probably near the pace I don't do sensible things/make good choices or enabled a bit over that pace by the continual chasing down of the other 2...
QuickRoute
1182/2000
Running warm up/down 4:21 0.48 mi (8:59 / mi) +10m 8:27 / mi
ahr:148 max:157
Rollerskiing warm up/down 4:47 0.4 mi (11:57 / mi) +20m 10:21 / mi
ahr:133 max:151
Rollerski testing with Nikolay, got Per out too, good little road for it actually, smooth pavement, the downhill on the way back from the start was fun.
Ski muscles were surprised.
Ski muscles were surprised.
Friday Apr 29, 2011 #
7 AM
Strength 3:00 [0]
hammies (3 x 10,8,8), and think that's it for the day, legs still need recovery!
Thursday Apr 28, 2011 #
6 PM
Running 48:23 3.63 mi (13:21 / mi) +200m 11:24 / mi
ahr:124 max:148
Really slow recovery run over at Amethyst Brook, legs way tired from past two days hard efforts. Brought along a map of Christmas Common from some time ago, no cliffs or rock features at all! Yikes Southern England is different than here! Goal was to look quickly and not interrupt pace. Not interrupting pace was easy as I was going so darn slow to start with... hopefully still worthwhile practice!
7 PM
Strength 7:00 [0]
5 min abs, 2 min back, hammies too sore to attempt exercises, should do them tomorrow
Wednesday Apr 27, 2011 #
4 PM
Running warm up/down 11:13 0.0 mi
ahr:130 max:137
Warm up twice around the campus pond with the one astrophysicist who I convinced to come try orienteering. Ok, didn't give them that much warning, and one other expressed interest at least... maybe another time!
Orienteering race 16:33 0.0 mi
ahr:168 max:181 11c
Woo! Little campus sprint put on by Alex for her dept, good times. For the novice division, expertly instructed by the course-setter/event organizer/mapmaker herself, we had 2 from Eco, 1 from Astronomy. Then Phil and I also raced. Unfortunately I had to scamper off to Spanish class before the other gals came back (all who came were girls- cool!)
As for my race, the goal was to get closer to having orienteering hurt like PG says it should. At least I was 3 minute in Level 5, think that's better than normal. But did have some falters. Not sure if right of the line was faster to 1, was totally tricked by a false way up right after 5, and cut the wrong side of the church from 8 to 9.
Very distracted by glasses that kept trying to fall off my head (orienteering in contacts is def the way to go) and by unfolding and refolding my map at each control to punch. But figured I should know the way out of each control before heading in and then should be able to unfold on the run. Didn't always quite work that way...
1150/2000
As for my race, the goal was to get closer to having orienteering hurt like PG says it should. At least I was 3 minute in Level 5, think that's better than normal. But did have some falters. Not sure if right of the line was faster to 1, was totally tricked by a false way up right after 5, and cut the wrong side of the church from 8 to 9.
Very distracted by glasses that kept trying to fall off my head (orienteering in contacts is def the way to go) and by unfolding and refolding my map at each control to punch. But figured I should know the way out of each control before heading in and then should be able to unfold on the run. Didn't always quite work that way...
1150/2000
Running warm up/down 14:55 0.0 mi
ahr:153 max:161
Jog back to dept, get bag, run home with it, scamper to Spanish!
Tuesday Apr 26, 2011 #
6 PM
Running 11:20 1.45 mi (7:50 / mi) +21m 7:30 / mi
ahr:146 max:168
Running race 19:03 3.1 mi (6:09 / mi) +55m 5:49 / mi
ahr:180 max:188
Northampton Cross-country 5k
Second one ever (they happen weekly), 8 seconds off my time last fall, still far off the age-record for 26 of 17.53, but might just be within the realm of possibility. Have until mid-August....
I must have started too fast, got passed by 3 guys in the last mile and wasn't gaining on any. It hurt, way more than orienteering usually does, especially that hill early in the 3rd mile, HR up to 188, jeez! Oh, and I didn't even notice the apparently obvious mile marks out there, orienteering brain off, non-observant running brain only.
First gal by a bit and 8th overall.
Second one ever (they happen weekly), 8 seconds off my time last fall, still far off the age-record for 26 of 17.53, but might just be within the realm of possibility. Have until mid-August....
I must have started too fast, got passed by 3 guys in the last mile and wasn't gaining on any. It hurt, way more than orienteering usually does, especially that hill early in the 3rd mile, HR up to 188, jeez! Oh, and I didn't even notice the apparently obvious mile marks out there, orienteering brain off, non-observant running brain only.
First gal by a bit and 8th overall.
Running 16:23 1.78 mi (9:12 / mi) +27m 8:47 / mi
ahr:148 max:167
After stuffing my face with cake (I think commemorating the end of the running section in the local paper? sad), took off for a warm up with PG, Phil and Dave. Legs already hurt, especially my bum, from going uphill? Or striding out?
Monday Apr 25, 2011 #
Strength 10:00 [0]
And easy day, because weekend was lotsa training...
Just 5 min abs, 2 min back, 3 min hammies for 3 x 12,10,10 -getting better, but still unimaginable to do with only one leg!
Also, have finished a paper I've been battling with for awhile. Carbon monoxide, hydrogen cyanide and formyl cations detected in nearby early-type galaxies, their relative strengths help determine the conditions the molecular gas is in (because have different critical densities, optical depths). Potentially the data indicate that the big fat galaxies are lazy about making stars, but other data will be needed to show that for sure...
Just 5 min abs, 2 min back, 3 min hammies for 3 x 12,10,10 -getting better, but still unimaginable to do with only one leg!
Also, have finished a paper I've been battling with for awhile. Carbon monoxide, hydrogen cyanide and formyl cations detected in nearby early-type galaxies, their relative strengths help determine the conditions the molecular gas is in (because have different critical densities, optical depths). Potentially the data indicate that the big fat galaxies are lazy about making stars, but other data will be needed to show that for sure...
Sunday Apr 24, 2011 #
11 AM
Running warm up/down 10:53 0.72 mi (15:13 / mi) +86m 11:05 / mi
ahr:141 max:153
Orienteering 34:54 2.02 mi (17:17 / mi) +63m 15:45 / mi
ahr:149 max:162
Harriman Training Camp, Part 1: Control Pick
Control pick on Hogencamp (1:10 version of Surebridge) sans compass. Way more sucessful than my attempt at control picking without a compass 2 weeks ago. But also, there were people around, so they gave some clues about which way to go.
Really pretty smooth, although not fast. Tripped up a bit to 7, which tricked a lot of us, was in the reentrant on the north side of the nose. Also to 17, bit distracted by Alex heading one way, so tried to convince myself that was the right way... bad, shouldn't be distracted! Realized what happened, came straight in. Really, should have actually re-done this control correctly.
1124/2000
Control pick on Hogencamp (1:10 version of Surebridge) sans compass. Way more sucessful than my attempt at control picking without a compass 2 weeks ago. But also, there were people around, so they gave some clues about which way to go.
Really pretty smooth, although not fast. Tripped up a bit to 7, which tricked a lot of us, was in the reentrant on the north side of the nose. Also to 17, bit distracted by Alex heading one way, so tried to convince myself that was the right way... bad, shouldn't be distracted! Realized what happened, came straight in. Really, should have actually re-done this control correctly.
1124/2000
Orienteering intervals 5:38 0.45 mi (12:31 / mi) +30m 10:22 / mi
ahr:155 max:171
Orienteering intervals 5:58 0.42 mi (14:12 / mi)
ahr:158 max:171
Orienteering intervals 4:23 0.42 mi (10:26 / mi)
ahr:144 max:169
Harriman Training Camp, Part 2: O-tervals
3 O-tervals of 4 controls each. We kept changing order of the 3 gals, me, Alex and Sam, with 30 second gaps, and Ross tried to chase us down each time.
O-terval #1: bad route to 3, should have used trail and gone around instead of needing to jump off the cliff at the end. Then snakes!! Eep!
O-terval #2: I started first, but was slow to the first one, because the reentrant was a form line contour up, ran by it by a bit. Then was so not fun getting to the boulder filled hillside 2 was on the back side of. Mucked about in green, Sam caught me, but then it opened up and ok into the cliff, although not confident. On 4, I drifted too far south.
O-terval #3: Whoops, on 2 went up a reentrant too early, it kinda had a stream in it because it had been wet... To 3 indended to avoid rock, staying on the trail longer, but when I got there, things were rockier than it looked like they should be, I was confused, so went down the sure-thing rocky reentrant...
1136/2000
3 O-tervals of 4 controls each. We kept changing order of the 3 gals, me, Alex and Sam, with 30 second gaps, and Ross tried to chase us down each time.
O-terval #1: bad route to 3, should have used trail and gone around instead of needing to jump off the cliff at the end. Then snakes!! Eep!
O-terval #2: I started first, but was slow to the first one, because the reentrant was a form line contour up, ran by it by a bit. Then was so not fun getting to the boulder filled hillside 2 was on the back side of. Mucked about in green, Sam caught me, but then it opened up and ok into the cliff, although not confident. On 4, I drifted too far south.
O-terval #3: Whoops, on 2 went up a reentrant too early, it kinda had a stream in it because it had been wet... To 3 indended to avoid rock, staying on the trail longer, but when I got there, things were rockier than it looked like they should be, I was confused, so went down the sure-thing rocky reentrant...
1136/2000
Running warm up/down 7:34 0.72 mi (10:30 / mi) +10m 10:04 / mi
ahr:132 max:152
2 PM
Running warm up/down 4:07 0.32 mi (12:49 / mi) +28m 10:05 / mi
ahr:139 max:152
Orienteering 1:06:35 3.71 mi (17:57 / mi) +176m 15:38 / mi
ahr:138 max:160
Harriman Training Camp, Part 3- Corridor
Drove up to Silvermine to do a corridor-o. Gosh, that was hard! I just did the two loops (Ian planned three, which only Kseniya was tough enough for!).
Came out of the corridor in several places, sores was on the back side of loop #2, was distracted by big cliffs, because later on, I wanted to be above big cliffs, so went up them in a gap, but then was definitely too high, had to come back down and a long.
Also, found the area where loops 1 and 2 intersect really tricky. By the end, was getting more into the pace-counting approach, I don't think my native sense of distance is particularly trustworthy. Or maybe need to think about it more actively.
One minus: nothing towards the 2000 on this one. Ah well. Also, the ticks seem out in force, have a nibble from one...
Drove up to Silvermine to do a corridor-o. Gosh, that was hard! I just did the two loops (Ian planned three, which only Kseniya was tough enough for!).
Came out of the corridor in several places, sores was on the back side of loop #2, was distracted by big cliffs, because later on, I wanted to be above big cliffs, so went up them in a gap, but then was definitely too high, had to come back down and a long.
Also, found the area where loops 1 and 2 intersect really tricky. By the end, was getting more into the pace-counting approach, I don't think my native sense of distance is particularly trustworthy. Or maybe need to think about it more actively.
One minus: nothing towards the 2000 on this one. Ah well. Also, the ticks seem out in force, have a nibble from one...
Running warm up/down 2:47 0.29 mi (9:42 / mi)
ahr:135 max:142
Running warm up/down 8:37 0.43 mi (19:57 / mi) +47m 14:55 / mi
ahr:127 max:147
Orienteering 28:38 2.3 mi (12:27 / mi) +96m 11:01 / mi
ahr:160 max:175
Harriman Training Camp, Part 4- Route Choice
Wowzer, such a tired camper by this point! But everyone was. So Ian suggested a 3.5k version with only 3 controls. So back over to Hogencamp and out into it!
Went with Sam and had astonishly equivalent times for the legs, despite having quite different routes. Made it much more fun to have someone there that would be waiting if you were a slowpoke, and a goal to test out the different routes. Good times, and a good way to finish up an awesome weekend of training, so so so many thanks to Ian for all the planning of today, and the Walkers for yesterday.
1139/2000
Wowzer, such a tired camper by this point! But everyone was. So Ian suggested a 3.5k version with only 3 controls. So back over to Hogencamp and out into it!
Went with Sam and had astonishly equivalent times for the legs, despite having quite different routes. Made it much more fun to have someone there that would be waiting if you were a slowpoke, and a goal to test out the different routes. Good times, and a good way to finish up an awesome weekend of training, so so so many thanks to Ian for all the planning of today, and the Walkers for yesterday.
1139/2000
Running warm up/down 4:50 0.4 mi (12:04 / mi) +7m 11:26 / mi
ahr:151 max:159