Training Log Archive: AliCIn the 7 days ending Jul 31, 2019:
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Wednesday Jul 31, 2019 #
6 AM
Running 1:59:32 [2] 15.28 mi (7:49 / mi) +99m 7:40 / mi
Longest run since sometime before S was born. Psyched to get it in. I'm hoping to be under 2h for WOC long, but need fitness at this distance in case.
Made both July training targets of >34h and >100 mi. First month since injury hitting both targets, which is nice.
Made both July training targets of >34h and >100 mi. First month since injury hitting both targets, which is nice.
C • Woo! 5
Tuesday Jul 30, 2019 #
8 AM
Running 45:32 [2] 5.56 mi (8:11 / mi) +25m 8:05 / mi
Legs still a bit blah from weekend, just a cruise out and back.
Monday Jul 29, 2019 #
8 AM
Rowing 35:57 [1] 3.26 mi (11:02 / mi)
Recovery row, back at the cottage.
Strength 1:41 [1] 0.03 mi (56:26 / mi) +2m 47:32 / mi
A set of squats and some medial glute work. Calves/ankle support muscles are most sore from yesterday.
Sunday Jul 28, 2019 #
10 AM
Running 4:06 [1] 0.33 mi (12:26 / mi)
Orienteering 2:05:47 [3] 11.0 km (11:26 / km)
COC Long
Wow, that course ate me for breakfast!! Pretty bad mistakes on first three (only giving myself the first one as getting-used-to-1:15) and an additional bad miss at the between-double-boulders in low visibility to 10.
It was *so* worth it to drive 14h alone for just this race and the Middle. I didn't do great, but these races challenged both my navigation and physical woods running in a way I needed before WOC.
----
1 - Stayed on trail up through the steep bit in the green, then on a bearing pretty straight W. Think I must have been on the spur right under the line *sure* it was my knoll and super confused why there was no control on it. I was also expecting control on far side of knoll when it was on near side, if I'd correctly read my CD, I might have deflected south instead of spending so much time on that spur. As it was, bounced of indistinct trail to it.
2 - Ran trail to junction, then downhill on bearing, but missed to the E. Should have more firmly located on rocks just N of 2. Was counting on seeing linear marsh, but never really did.
3 - Crossed closer marsh on a bearing, ended up too far W on hill and I wanted to go S from there for some reason, luckily I actually looked and paid attention to my compass and corrected. I must have been going more on feel and less on compass crossing marsh, because that was *way* off. Good lesson.
4 - Ok, a little timid trying to stay on the narrow white woods.
5 - Trail run, chose the right-hand optino for the first hill, but still looks pretty equal to me.
6 - Some battling through thick veg, but ok.
7 - Off significantly to left, pushed by green at beginning?
8 , 9 - Ok
10 - Ug, terrible. Hard approach through lots of low-vis and thick vegetation and then control very hard to see between two boulders about 1m apart. I was really looking for the little form-line reentrant they were in and had many hypotheses about being there, but I must have been futzing around on the v. green hill top to the SE. Finally relocated on the yellow hilltop SW and in.
11 - Another not great one. Used te trail and then stream, but followed along stream too long and had to hike far up the hill again. Should have not been tempted by the easy stream running for too long! Otherwise, I think the route I intended to follow was good.
12 - Ok
13 - Lost just a big high, again needed more sure attackpoint heading in.
14 - Went on or just right of line, seems to have been fast, marsh crossing wasn't that bad.
15 - Grateful for trails at this point.
16 - Again, trails.
Wow, that course ate me for breakfast!! Pretty bad mistakes on first three (only giving myself the first one as getting-used-to-1:15) and an additional bad miss at the between-double-boulders in low visibility to 10.
It was *so* worth it to drive 14h alone for just this race and the Middle. I didn't do great, but these races challenged both my navigation and physical woods running in a way I needed before WOC.
----
1 - Stayed on trail up through the steep bit in the green, then on a bearing pretty straight W. Think I must have been on the spur right under the line *sure* it was my knoll and super confused why there was no control on it. I was also expecting control on far side of knoll when it was on near side, if I'd correctly read my CD, I might have deflected south instead of spending so much time on that spur. As it was, bounced of indistinct trail to it.
2 - Ran trail to junction, then downhill on bearing, but missed to the E. Should have more firmly located on rocks just N of 2. Was counting on seeing linear marsh, but never really did.
3 - Crossed closer marsh on a bearing, ended up too far W on hill and I wanted to go S from there for some reason, luckily I actually looked and paid attention to my compass and corrected. I must have been going more on feel and less on compass crossing marsh, because that was *way* off. Good lesson.
4 - Ok, a little timid trying to stay on the narrow white woods.
5 - Trail run, chose the right-hand optino for the first hill, but still looks pretty equal to me.
6 - Some battling through thick veg, but ok.
7 - Off significantly to left, pushed by green at beginning?
8 , 9 - Ok
10 - Ug, terrible. Hard approach through lots of low-vis and thick vegetation and then control very hard to see between two boulders about 1m apart. I was really looking for the little form-line reentrant they were in and had many hypotheses about being there, but I must have been futzing around on the v. green hill top to the SE. Finally relocated on the yellow hilltop SW and in.
11 - Another not great one. Used te trail and then stream, but followed along stream too long and had to hike far up the hill again. Should have not been tempted by the easy stream running for too long! Otherwise, I think the route I intended to follow was good.
12 - Ok
13 - Lost just a big high, again needed more sure attackpoint heading in.
14 - Went on or just right of line, seems to have been fast, marsh crossing wasn't that bad.
15 - Grateful for trails at this point.
16 - Again, trails.
Saturday Jul 27, 2019 #
11 AM
Running 7:31 [1] 0.78 mi (9:38 / mi) +9m 9:19 / mi
Orienteering 48:57 [3] 2.83 mi (17:18 / mi) +145m 14:55 / mi
COC Middle
Wow, tough stuff, but after getting really quite lost at 3, recovered and was pretty in tune with the map for the rest of the race. Holy moly lower visibility woods.
Wow, tough stuff, but after getting really quite lost at 3, recovered and was pretty in tune with the map for the rest of the race. Holy moly lower visibility woods.
Friday Jul 26, 2019 #
8 AM
Rowing 46:28 [1] 4.34 mi (10:42 / mi) +1m 10:42 / mi
Around the island in Deep Bay. Great to be at the cottage!! Sylvia is a much different cottage resident than last year. Excited to spend nearly two weeks with her here! Went canoeing with her as soon as we arrived yesterday and another time after rowing (think she wanted in the scull, but that wouldn't work).