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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AliC

In the 7 days ending Apr 13, 2012:

activity # timemileskm+m
  Running8 3:37:42 21.53 34.65 231
  Orienteering4 2:01:19 10.37 16.69 44880c
  Drills1 8:45 0.54(16:09) 0.87(10:02)
  Strength1 3:30
  Total8 5:51:16 32.44 52.21 67980c

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Friday Apr 13, 2012 #

Running warm up/down 25:00 [2]

Warm up around and around, spying on what was happening on in the men's race. Obviously a route choice from the spectator control.... Girly warm-down plus Ian, playing splits game.

Orienteering race 18:46 [4]
20c

Sprint at University of West Georgia

Mostly a good race, but I'm disappointed because I was yet again caught out by a wrong-side-of-wall trick!!! Argh! I read the control description, knew it was on south side of the wall, but didn't look hard enough at the map to decipher that the stair case indicated was actually fully blocked off by a black line/wall and not a way up. Bah!

Felt a bit slow in the beginning campus-building part, not so flow-y and the areas of light green with no apparent distinct border scared me. Didn't want to find myself in one! Second half with simpler navigation and less light green to worry about, I picked it up and started getting some top-10 splits compared to the whole field (only 8 seconds down to speedy Eddie on first route-choice leg). I choose left both times for route choice, happy with those choices, although I think going right for the first one, executed properly might be a smidge better.

1331/2000

Thursday Apr 12, 2012 #

Note

Georgia-bound! Will see how this Megabus deal to NYC goes...

Wednesday Apr 11, 2012 #

6 PM

Running 42:45 intensity: (7:43 @1) + (34:59 @2) + (3 @3) 4.94 mi (8:39 / mi) +68m 8:18 / mi
ahr:136 max:155

Little joggeroo around Emily Dickinson loop again. Just a nice good loop to do. Quads a bit sore from yesterday's track effort, but should recover by Fri for sure. Psyched for Georgia! Travel day tomorrow...

Tuesday Apr 10, 2012 #

6 AM

Running 11:06 intensity: (9:07 @1) + (1:59 @2) 1.13 mi (9:52 / mi) +31m 9:05 / mi
ahr:117 max:143

Drills 8:45 intensity: (5:00 @1) + (3:45 @2) 0.54 mi (16:09 / mi)
ahr:128 max:147

Running intervals 35:18 intensity: (10:30 @1) + (16:08 @2) + (6:23 @3) + (2:03 @4) + (14 @5) 4.47 mi (7:54 / mi)
ahr:140 max:180

And up up early, out the door, to the track, lovely morning, cool and sunny but no wind. Did my drills, then 2 x (4 x (400 hard, 200 jog))

Times: 82, 80, 80, 79, 83, 80, 80, 79

Felt pretty good, left ankle I think is bruised in addition to having a healing blister? Hmph, but should heal quickly, I imagine...

Monday Apr 9, 2012 #

5 PM

Running 43:16 intensity: (16:31 @1) + (26:45 @2) 4.96 mi (8:43 / mi) +58m 8:25 / mi
ahr:130 max:152

Little jaunt around Emily Dickinson, Trails Version No. 1 with Dan, who's visiting for a few days. Nice little run, legs feel ok, pretty out!

Strength 3:30 [1]

Hammies, 3 x 3 x 12. Gotta work back to the 15!

Sunday Apr 8, 2012 #

8 AM

Running 11:48 intensity: (2:05 @1) + (9:43 @2) 0.87 mi (13:36 / mi) +40m 11:53 / mi
ahr:135 max:149

9 AM

Running 13:36 intensity: (10:57 @1) + (2:39 @2) 1.37 mi (9:54 / mi)
ahr:122 max:138

Orienteering 12:34 intensity: (29 @1) + (1:20 @2) + (5:55 @3) + (4:50 @4) 1.59 mi (7:54 / mi) +52m 7:10 / mi
ahr:159 max:173 18c

Ali's Sprint @ Tufts

After the jog over with the group (me, Alex, Ed, Caroline, Cristina, Dean, Katia, Giovanni), started everyone 30s apart, which necessitated me starting last. A-ok, had everyone to try to chase down! I had planned this course, so wasn't too tricky, but still had to think while executing.

1294/2000

Orienteering 15:31 intensity: (21 @1) + (1:41 @2) + (2:30 @3) + (10:59 @4) 2.18 mi (7:07 / mi) +56m 6:36 / mi
ahr:165 max:174 17c

Brendan's Sprint @ Tufts

Longer and trickier! You really had to read your control descriptions on this one! Under bridges, on upper/lower side of fences, good training! Almost almost had Giovanni, after a different route choice to 3rd to last, but we were moving too similar speed. Katia was moving really fast too, almost keeping up with us!

1311/2000

Running 13:38 intensity: (7:37 @1) + (6:01 @2) 1.4 mi (9:44 / mi) +15m 9:25 / mi
ahr:127 max:146

Running back to scrumptious Easter brunch chez Brendan. Mmmmmm. Might have to acquire a waffle iron sometime down the road...

Saturday Apr 7, 2012 #

11 AM

Running warm up/down 10:18 intensity: (1:04 @1) + (8:51 @2) + (23 @3) 1.26 mi (8:11 / mi) +3m 8:08 / mi
ahr:136 max:156

Running warm up/down 1:39 intensity: (29 @1) + (1:10 @2) 0.15 mi (11:01 / mi)
ahr:122 max:132

Orienteering race 44:46 intensity: (29 @1) + (4:40 @2) + (13:00 @3) + (26:37 @4) 3.63 mi (12:20 / mi) +231m 10:18 / mi
ahr:165 max:176 14c

NEOC Prospect Hill, Green

Pretty good run around, although thoroughly nemisised by 4 minutes! Ian got me on every single control actually! But I think my race went pretty well, some not super-spryness going up the big hills physically and a few smallish mistakes, the most time-costly was just not seeing the ruin at #4 despite being only 20m away and thus super confused about where I might be...

My route choices might have not been brave enough, opting more for around than over...

1265/2000

Running warm up/down 56 intensity: (27 @1) + (29 @2) 0.1 mi (9:03 / mi)
ahr:126 max:144

Orienteering race 14:55 intensity: (33 @1) + (1:53 @2) + (5:15 @3) + (7:14 @4) 1.66 mi (8:59 / mi) +74m 7:53 / mi
ahr:162 max:176 11c

NEOC Prospect Hill, Yellow

Despite really unhappy ankle blisters, decided I should be tough and go run the yellow as a sprint. But this wasn't super-smart because the bad blisters on the left side were actually being caused by my brace having issues (need to re-sew a bit of it). So then, during the sprint, actually managed to roll my left ankle with the brace on. Not cool! But not a terrible roll, just a bit more pain.

Nice day of orienteering out! Thanks to Dean and all others who helped!

1276/2000
2 PM

Orienteering 14:47 [1] 1.31 mi (11:17 / mi) +35m 10:25 / mi

Somewhat exciting control pick up, as I approached my first control to pick up there was a guy standing right at it with two biggish white fluffy dogs. I told him to pardon me, but I needed to take that thing down, pointing at the control, not expecting him to understand what I meant by 'control'. So then he asked if I were taking them all down, I explained yes, they were part of a running-race type even this morning. Then he said something like, "Oh, so they're not part of some building project? Ya know like over at place X where they are doing Y. I thought they might be, so I was taking them up and putting them in trashcans. There's one in that one over there and one just down the hill that way."

Righty. I pointed out the little yellow thingy on them that explained they belonged to NEOC, an orienteering club, and the phone number he could have called to find out what the heck they were doing there, but he didn't seem that apologetic, or like he was sorry he just missed that obviously there piece of info. At least he told me where he threw out the controls I was supposed to collect!!

Running 8:22 [2] 0.88 mi (9:33 / mi) +16m 9:02 / mi

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