Training Archive: arcticQnIn the 31 days ending 2007-05-31:
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| T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | |||||||||||||||||||||
Tuesday May 29 | ||
| Note | |
| (rest day) | ||
| So, just to clarify...
All those distances that I logged for this weekend, is what my new Polar Foot pod registered as my traveled distance. Therefore the pace that is calculated from the distance/time is not the same as the pace normially calculated.( you know, like, "oh, I ran sub 10min/km!) Which 9.15min/km sounds excellent for pawtuckaway, at least to me!, but it's pace for my traveled distance. My nominal pace would probably be more like 11min/km!) And yes, today is a rest day. my legs are beat. | ||
| C • I just noticed you're back! A... 1 | ||
Monday May 28 | ||
| Orienteering (Long leg Course) 1:20:23 [4] **** 8.75 km (9:11 / km) | |
| ahr:153 max:165 | ||
| This, even though I usually hate long legs and few controls, was a lot of fun. Maybe it's just that I love Pawtuckaway woods. Seven controls over 8km = long legs. Lots of fun though, and lots of route choices, though I typically went straight, as much as I could with the larger swamps out there. Pawtuckaway is just so interesting that you have to concentrate on the legs at every step, otherwise you could definitely screw yourself over. I think that's why I get bored with most long legs, if they're in uninteresting terrain.
Overall, this weekend was fantastic, many thanks to Ross and Brendan for organizing and for Peter Andersen fro letting us crash at his place after finding out that Pawtuckaway was booked solid for the weekend. Next year we'll have to reserve in advance. | ||
| C • Happy Birthday Erin!! 3 | ||
Long route choice - Splits | ||
Sunday May 27 | ||
| Orienteering (Memory-o) 1:18:00 [3] **** 6.25 km (12:29 / km) | |
| ahr:137 max:165 | ||
| Went on this course with Kristoffer, both of us slathering on the bug spray for morning in Pawtuckaway woods... oh boy!
This was an excellent training for me, since my memory is so poor. It's amazing how much faster one can run through the woods when they're not having to look at the map! | ||
| Orienteering (Route Choice Course) 49:35 [3] **** 5.36 km (9:15 / km) | |
| ahr:151 max:173 | ||
| This was supposed to be an excercise to compare route choices, but ended up not having a whole lot of route choices per leg, so we just ran it as a normal course and compared what routes there were afterwards. | ||
| Orienteering (Short Course) 25:57 [4] **** 3.04 km (8:32 / km) | |
| ahr:163 max:173 | ||
| This was fun, I love short courses. Lots of short little legs, exciting to find controls often. As opposed to looooonnnggg legs. ALTHOUGH! The long course that we did Sunday was a lot of fun too even though it was 7 1km legs...i'll write that up next. | ||
Group Route Choice - Splits | ||
Control Picking - Splits | ||
Saturday May 26 | ||
| Orienteering (Attackpoint course) 1:06:00 [4] **** 6.85 km (9:38 / km) | |
| ahr:156 max:168 | ||
| CSU Training weekend
Kristoffer and I arrived at Pawtuckaway late, after everyone had already done 2 excercises, the attackpoint course and a line-o. I don't like line-o, so I went out on the attackpoint course. Not sure if I consciously determined attackpoints to controls, but it was a fun course, except for the Big island. Thick woods and I got the wind knocked out of me from running into a thicket that was hiding a log, partially stuck in teh ground and aimed right at my sternum. Laid on the ground for about a minute figureing out what just happened. Rest of the course went fine though. | ||
Attackpoint - Splits | ||
Friday May 25 | ||
| Note | |
| (rest day) | ||
| Kristoffer gave me my birthday present early (b-day is monday) which was fortuitous for training this weekend! A Polar RS200sd!!! Measures not only heart rate, but speed and distance, calories burned, pace, max and ave. of nearly everything, and for each split! Very cool!!! I love my husband. | ||
Thursday May 24 | ||
| Orienteering 1:15:00 [3] **** 5.7 km (13:09 / km) | |
| I set the course for today at the very last minute. Three butterfly loops and then some nice long trail runs (downhill!) towards the end. legs felt slow in the beginning, but then we lost Loki and I went runnign back to find him, to no avail, decided he had gone with K, so I sprinting down the trail to catch back up with him (skipping the second loop) and Loki came dashing up to me from who knows where. hmph. Then on the third loop I lost the dog again!! This is getting frustrating. Again, thought he went with K, so I went dashing up the trail again, faster than race pace probably (legs were feeling good at this point), grabbed a few controls in my race to catch up with kristoffer, then skipped the very last one, on my sprint back to the car to make sure that K had the dog. Nope! He was lost in the woods. Just as we were goign to head back out to call for him, he came running down the trail and back to the cars. What a good tracker dog! Who knows where he was. Probably chasing the moose that K scared up (twice!) or perhaps the porcupine that I ran into (though he had no quills stuck in his nose.) So, I didn't end up doing the whole course, but had a really good training run anyway. | ||
Tuesday May 22 | ||
| Orienteering 1:15:00 [2] **** | |
| Ken set a nice 6.1km course on Burnt Mtn which used some of the map that I've never been to before! There is a quarried area at the top of a mountain that is mapped (however not very acurately anymore.) Loki ran with me, but by the time I got up to this quarry area and was then heading back down, Kristoffer ran by (on a crossing loop thing) and Loki (I assumed at the time) ran off with him. So I headed down the mountain without him, but then kept thinking more and more - "what if Loki hadn't met up with Kristoffer and is instead fallen into a hole and can't get out, or got a stick through himself or something!" So I stopped at the next control to meet up with K and verify that he had the dog, and waited...and waited...and waited, probably for about 1/2 hr. Then started makign my way out back the trail and the car, hoping to intercept K as he ran the course behind me. Never saw him, so Ken and I (who I did meet up with!) ran back to the car and sure enough K and L were there waiting for US! (you can read K's run in his log. Nielsen
Great course, for what I ran of it (never got to the last 2 controls, but an hour run was plenty for me anyway.) I get to set a course Thursday. Anyone else in the area want to come up? | ||
| C • smart dog. hey you ready to ... 2 | ||
Monday May 21 | ||
| Note | |
| (rest day) | ||
| Legs and body felt good, could've gone for a run or ride, but having a nice relaxing evening mowing the lawn and grilling just sounded tooo nice! | ||
Sunday May 20 | ||
| Running warm up/down 15:00 [2] 1.5 km (10:00 / km) | |
| 1.5km walk/run to teh start. True Swedish style. | ||
| Orienteering race (Long Dist.) 1:17:30 [4] **** 7.47 km (10:22 / km) +220m 9:03 / km | |
| I thought that long courses were supposed to be easier nav, but lots of route choice? This was more like middle distance technical and nearly NO route choice. The woods were super thick with leafy saplings, making it next to impossible to see more than 10 feet in front of you. (like kristoffer said, it's like a night-o). Hardly any use of trails, only two sections of maybe 600m each. otherwise the rest was barreling through these thick woods, where some tings were mapped and others weren't...again, very frustrating. Legs were tired, but since it's a "long" I took it a bit easier than yesterday and felt fine for the whole race.
no huge nav errors, just really really hesitant on most of the legs due to inability to see features in the leafy green-ness. | ||
| C • Nice work! 3 | ||
Saturday May 19 | ||
| Event: OOC Eastern Canadian Orienteering Championships | ||
| Running warm up/down 15:00 [2] | |
| Warm -up with Kristoffer. He made me. I usually don't warm up, but it sounded like a good idea. Not sure if it actually helped in the race, my legs felt quite tired the entire way. | ||
| Orienteering race (Middle dist.) 50:20 [4] **** 4.6 km (10:57 / km) | |
| I forget how long my time, or the course was, really, but it was about what I have. Like i said, legs felt really tired and I couldn't move very well through this THICK forest. Kept tripping myself up over sticks and logs. Leaves smacking me in the face constantly making it near impossible to run at any sort of decent pace. one huge error, lost about 3 minutes (ok, not so huge, but it felt a lot longer) and then the second to last control took me way too long to find. I was getting tired. Too hot and frustrated with the woods and the map. (Lots of features out there that weren't mapped...frustrating!) | ||
| Orienteering race (Sprint) 21:50 [5] **** 2.2 km (9:55 / km) | |
| Excellent sprint course. Super technical and with varied length of legs. Good route choice options, especially for a sprint. ( I think there were more route choices in this race than there were for the long!) I had a few iffy route choices, myself, and running was a bit slow on the roads (it was hot out) but overall, nav was fairly clean and quick.) Ended up 6th overall, 2nd female to Emily Kemp. I feel bad, I don't know who she is, but she's quick!! | ||
Friday May 18 | ||
| Note | |
| (rest day) | ||
| Work, pack, drive drive drive
Took only about 5.5hrs to get to le Parc du Gatineau. (pronounced in that nasally french sound of course.) We arrived at around 1:30am and since the parc was closed at that hour, (unbelievable.) we set up a tent at the entrance gate and slept for about 5-6 hrs. | ||
Thursday May 17 | ||
| Orienteering 1:03:00 [4] *** 5.9 km (10:41 / km) | |
| Kristoffer set courses for Ken Walker and I for a Thursday evening training at Burnt Mtn. Our flagging works well and the course was great. About 5.9km of about half easy, half really technical orienteering.
Felt good moving quick through the woods and I probably pushed it a bit too much for having races this upcoming weekend, (my calves are sore today!) but it was so much fun. I love orienteering. | ||
| C • Sounding pretty positive about... 7 | ||
Wednesday May 16 | ||
| Running (road run) 58:58 [4] 7.1 mi (8:18 / mi) | |
| A longish run on gravel/paved roads near our house. Loki did very well on "heel" except for tripping Kristoffer up one time so he skinned his palm. ouch. The route was awesome, rolling gravel roads with the most amazing farm about halfway through the loop! Nice big white farmhouse with a beautifully well-kept red barn, rollign grassy fields and fit horses galloping around. Geese, chickens and ducks mixed in with some wild turkeys! Awesome. K and I are going to write them a letter and tell them we have grand plans for their place and they should really consider giving it to us when they pass on.
;o) | ||
Tuesday May 15 | ||
| Orienteering 1:15:00 [3] **** | |
| Setting more flagging at Burnt Mtn. south end is finished, still some more to set out on the north part though. | ||
Monday May 14 | ||
| Running 30:00 [3] | |
| Easy-ish run w/ K and Loki down to the railroad bed and out to the road and then up up up, back to the house. Really didn't want to go at first, after standing up all day in the hot sun taking just under 400 shots for some septic topo, ugh. But afterwards I felt good and even mowed most of the lawn, then threw the frisbee for Loki a bunch before heading in for dinner. | ||
| C • only 400 shots? 2 | ||
Sunday May 13 | ||
| Mtn Biking 5:00 [1] | |
| (rest day) | ||
| This was a rest day for us, after Saturdays race. Legs are sore, so we took the day easy, playing frisbee with Loki, studying on the deck and mtn. biking down to Wood Pond so Loki could go for his first real swim - Ever!! He's a good swimmer pup. I could definitely feel the fatigue in the legs, riding back home. oof., i'm not cut out for "sprints" anymore. | ||
Saturday May 12 | ||
| Adventure race race (RA Portland 6-hr) 4:00:00 [4] ** | |
| 4th co-ed/overall. Not a particularly good race. Personally, I was having map contact issues and pretty much blew the race on one control (#12) by poor route choice in and out of the control and even rode right by the control and had to turn around (on a really mucky trail) after 200m. Grr. And then on the final run leg I just couldn't run, legs wouldn't move, despite all the running that I've been doign the past few weeks. Grr.
Overall, a VERY frustrating race, team dynamics weren't that hot and we were all quite flustered with the quick pace of the race (after coming off of three 24s). Quads are quite sore today (Sunday). | ||
Friday May 11 | ||
| Mtn Biking 15:00 [3] 8.5 km (1:46 / km) | |
| Didn't want to toast my legs for Saturdays race, but Kristoffer insisted that I should do something, and he was pretty determined to run the 5mi block near our house, so I rode my bike alongside him instead. Tried holding Loki on the leash for a little while, until I decided that that would inevitably lead to a crash and roadburn, so I handed him off to K to run with instead. (what a stong dog, he pulled me up the whole hill on our road!)
most of the loop is downhill on a gravel road, but then it hits up an old railroad grade trail and then heads straight UP on a snowmobile trail. This uphill section is really the only reason I'm logging this as training, the whole loop took 45 mins, but this section took me proabaly about 15 mins and was extrememly tough to ride. Soft ground and steep grade. Kristoffer, running, beat me back to the house by a few mins. i'm glad I didn't run though, I still think my legs appreciated it saturday. | ||
Thursday May 10 | ||
| Running 10:00 [3] 1.15 mi (8:41 / mi) | |
| 8pm: humid, hot 75deg.
Warm up for a 5k time trial, once around the block = 1.15 miles. somewhat flattish, a 150m hill halfway through, flattish, easy downhill, rough gravel road. | ||
| Running race (5k time trial) 23:10 [5] 5 km (4:38 / km) +75m 4:19 / km | |
| 5k time trial = 2.75 ish times around the block that we live on.
felt really tired and sleepy going in, but did it anyway. Felt better by the end! Splits (which will make no sense to anyone but me) 8.10 mailbox to mailbox (lap 1) 8.43 mailbox to mailbox (lap 2) 6.10 mailbox to yellow rock on teh side of the road (which equates to finish at 3.1 miles, approximated with the car odometer.) I really felt like my first lap was a lot slower than the 2nd, but i guess not! Well, a good base time to work off of regardless. I'm sore today though, and hopefully didn't wreck my legs for the race tomorrow! (Saturday) (K, Chris and I are racing in Racing Aheads Portland sprint) | ||
| C • I am really excited about the ... 3 | ||
Wednesday May 9 | ||
| Soccer 25:00 [4] | |
| Playoffs, game 2, lost to a team called Amici, which has won the champs every year since I don't know when. So I don'tfeel SO bad. Next year we'll get 'em. | ||
Tuesday May 8 | ||
| Orienteering intervals 1:40:00 [3] **** | |
| I'm going to log this stuff as intervals, 'cause that's pretty much what we're doing out there. Run from car to first control flag to set, stand around to make sure we're in the right place, sprint to next, stand, sprint, stand..etc. Like K's log states, we ran in from the north, by Dartmouth-Hitchcock Hospital, then went south and worked our way back up to the car again. Lots of trails in this section, woods are patchy of nice/not so nice. | ||
| C • I'd like to get a copy of your... 7 | ||
Monday May 7 | ||
| Orienteering intervals 2:15:00 [3] **** | |
| Setting control flags again on Burnt Mtn. Came in from the south, setting flags on the western section. A fast long dash back to teh car to make it back before dark felt good for the body...haven't moved that fast in a long time! | ||
Friday May 4 | ||
| Orienteering intervals 1:57:00 [3] **** | |
| Kristoffer and I have decided to use the updated version of the Burnt Mtn map, here in Hanover, NH as our new training ground. The map was updated in 2003 for the USOF Convention, but we've been noticing some discrepencies and lack of features in places so have been updating it a bit on our own. We've set out 60 "control flags" (yellow and red survey tape) to use as a semi-permanent o-course, with actual courses to be set up differently for different trainings. But teh flags will be out there hopefully for a year or two! Before the deer eat them.
Today we set out about 18 flags, stop and go running/map checking, intervals really. The map is incredibly technical, similar to pawtuckaway and harriman terrain. Lots of cliffs/boulders/hills. FUN STUFF! | ||