Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rosstopher

In the 30 days ending Sep 30, 2010:

activity	#	time	miles		km		+m
biking	38	16:03:05	185.68	(5:11)	298.82	(3:13)	1826
orienteering	10	10:15:44	40.86	(15:04)	65.76	(9:22)	1003
Road run	4	3:55:12	25.93	(9:04)	41.73	(5:38)	441
Trail run	4	3:14:08	18.61	(10:26)	29.94	(6:29)	534
Track	4	2:26:44	20.02	(7:20)	32.21	(4:33)	266
Total	52	35:54:53	291.09	(7:24)	468.46	(4:36)	4070
[1-5]	43	32:43:33

4:39

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Thursday Sep 30, 2010 #

8 AM

biking 19:30 [0] 3.94 mi (4:57 / mi) +6m 4:55 / mi

7 PM

orienteering 33:08 [0] 3.14 mi (10:33 / mi) +339m 7:54 / mi

biking 15:14 [0] 3.21 mi (4:45 / mi) +25m 4:38 / mi

Wednesday Sep 29, 2010 #

9 AM

biking 17:54 [0] 3.8 mi (4:43 / mi) +3m 4:42 / mi

5 PM

biking 13:02 [0] 2.66 mi (4:55 / mi) +63m 4:34 / mi

Tuesday Sep 28, 2010 #

9 AM

biking 18:00 [2] 3.49 mi (5:09 / mi) +10m 5:07 / mi

Morning commute... too bad it's going to rain today.

6 PM

biking 27:36 [2] 4.7 mi (5:52 / mi) +20m 5:48 / mi

yep, raining and gross and overcast. Ditto on daylight savings time being a good choice.

Track 3:21 [2] 0.48 mi (6:59 / mi) +11m 6:31 / mi

Arrived and thought that maybe everyone else had decided to skip tonight. It was dark and windy and pretty empty looking. Then a monstrously tall and pale shape appeared on the turf and I recognized SGB (yay, SGB is back) and then I saw there was a cluster of other brave (read: stupid) souls too.

some drills and strides. There was a huge but shallow puddle on the curve right after the start line, about 20 meters long. Not exactly steeplechase, but it was a nice approximation :) I loved running through it, but I think I seemed like a small child splashing in my metaphorical rubber ducky boots.

Track 35:19 4.53 mi (7:48 / mi)

Fun workout but it was tough because of the blustery, wet, dark and humid conditions. Oh and is puddly a real word yet?

1600, 400 rest, 1200, 1 min rest, 400, 200 rest, 1000, 1 min rest, 400, 200 rest, 800, 1 minute rest, 400. Pacing was to be about 5k pace, and getting a little faster.

ran a little bit ahead of Mark for the first couple and then a bit behind him on the rest. That guy runs so very smoothly. Very happy with the last several workouts.

5:04
3:51
1:13
3:15
1:14
2:33
1:09

biking 31:33 [2] 7.19 mi (4:23 / mi) +92m 4:13 / mi

home, listening to club electronica music sets on Sam's ITouch. I really feel bad, I've managed to pretty completely steal the device from the lady. I listen all day to the various bits of media that I download each morning, then I read eBooks on the kindle Ap before bed each night ( the backlighting is convenient). Anyway, techno music makes almost anything better. In this metaphor techno = bacon.

C • indeed you have. But it loo... 1

Monday Sep 27, 2010 #

9 AM

biking 19:25 [2] 3.95 mi (4:55 / mi) +31m 4:48 / mi

to work.

6 PM

biking 17:00 [2] 3.5 mi (4:51 / mi)

Home. Rainy. Sam and I made French toast, which is an almost ideal food.

Sunday Sep 26, 2010 #

Note

Lots of college friends in town for the wedding, so I spent the day driving to the airport, then sharing time and meals with everyone.

I, like Sam, also went shopping in the evening. If CSU Bowling section adopts these as part of the uniform...

then put me in coach, I'm ready to play.

C • that wasn't your best purch... 7

Saturday Sep 25, 2010 #

9 AM

Road run 1:10:28 [2] 7.39 mi (9:32 / mi) +109m 9:07 / mi

Left Ari sleeping on the futon, very much dead to the world. Sam and I ran around Newton and surrounds. Sam wanted to go longer but I was already stressed about scheduling things in relation to the wedding so I talked her down. Well I did say that she could add on, but she stuck with me.

orienteering 18:41 [5] 2.02 mi (9:15 / mi) +64m 8:25 / mi

Short little Green course at Hammond Pond. Very fun and good course that made use of the best areas. A lot of controls were very close to the night-o from Thursday. The Hughes/Williams family did a great job. Wish I could have stayed longer and run the other courses and helped out some.

I know the area very well so it's hard to have a large mistake. Lost some time on 6, when I got a little right off my line. I recognized where I was too easily and could correct okay. I would have liked to push a little harder, but not a bad effort I think.

also, thanks Alex for finding my SI card.

C • SI card 1

Friday Sep 24, 2010 #

9 AM

biking 16:26 [2] 2.9 mi (5:40 / mi) +4m 5:39 / mi

To work

6 PM

biking 17:00 [2] 2.38 mi (7:09 / mi) +26m 6:55 / mi

home. Then off to the airport to pick up Ari. Then dinner at Sara's (odd to have dinner at Lori's house without a Lori there) and back to the airport to pick up Jane, then to Davis for Ice Cream and conversation, and finally home in the small hours of the morning.

Thursday Sep 23, 2010 #

8 AM

biking 19:10 [2] 3.28 mi (5:51 / mi) +4m 5:49 / mi

To work

5 PM

biking 14:13 [2] 2.14 mi (6:39 / mi) +53m 6:10 / mi

Back home, well to the grocery store to pick up burrito fixings. Then home to cook a little before meeting the crew for CSU training.

on a sidenote, my ex-roommate Emily went running at Hammond Pond that night and saw a lady with a map and said " are you orienteering". Yes, we have taught her well. She had run into Kelley and Jakob who were getting an early start.

Also Ed, Alexei, Katia, Giovanni, Giacomo came along for training and Dean arrived in time for at least some dinner and lively course discussions.

I meant to go get a run in, but ran out of time. Oh well, I'll run it once more when I pick up the controls sometime next week.

Wednesday Sep 22, 2010 #

8 AM

biking 18:37 [2] 3.9 mi (4:46 / mi) +5m 4:45 / mi

To work

6 PM

biking 17:54 [2] 3.54 mi (5:03 / mi) +70m 4:46 / mi

home. And then I sat down, and designed a course at Hammond Pond, dug out the reflective controls, repaired a few strings, printed a map (thanks again mom and dad for the printer) and set out across the street to hang controls.

8 PM

orienteering 1:12:12 [3] 2.91 mi (24:49 / mi) +87m 22:42 / mi

Takes a long time to set flags at night. Was happy to be wearing shoes with spikes. My new Ice Bugs are making me very happy. I guess I hung one of the controls on the wrong (and unmapped) cliff. The danger of hanging controls in a different direction than the course runs is that you don't get to experience the legs the way the runners will be coming.

C • France 5

Tuesday Sep 21, 2010 #

9 AM

biking 18:00 [2] 4.0 mi (4:30 / mi) +27m 4:24 / mi

to work. forgetting to start my garmin as I left the house.

6 PM

biking 26:59 [2] 4.72 mi (5:43 / mi) +20m 5:39 / mi

To Danehy track to meet the CSU running section for a track workout.

Track 3:39 [2] 0.53 mi (6:53 / mi)

I showed up in time for a few drills and then strides (run the straights, jog the curves for 800).

Track 31:01 4.54 mi (6:50 / mi)

1600@5-8k pace, 5x800@ 3-5k pace, 400 rest after the 1600, and 200 after the other pieces.

A beautiful night and a good workout. Mark wasn't there tonight, so I was the quickest in the group. I did a better job with pacing tonight and was pleased with my times especially considering how exceptionally windy it was. I had decided to aim for 5:08, and 2:32 and was a bit faster.

5:03
2:29
2:30
2:31
2:31
2:30

C • Nice workout 2

biking 31:02 [2] 7.22 mi (4:18 / mi) +94m 4:08 / mi

Biking home. I'm always pretty tired as soon as I sit down at home on Tuesday evenings. Running hard takes a lot out of me I guess.

C • wednesday 1

Monday Sep 20, 2010 #

8 AM

Road run 32:06 [2] 4.06 mi (7:54 / mi) +7m 7:51 / mi

5 PM

Road run 32:07 [2] 4.2 mi (7:39 / mi) +57m 7:21 / mi

Sunday Sep 19, 2010 #

11 AM

orienteering 13:59 [5] 2.65 km (5:17 / km)

Great Brook Farms. NEOC local event, courses set by Bill Pullman. We got a bit of a late start and were lucky that Bill kept the 1st course open long enough so that we could race. I don't think I've ever been to great brook farms before, and the area was really nice, and a fun mix of open and wooded.

I had an okay race, choosing a slow route to #1 accidentally and I had a shaky bearing leaving 5, so I got off the line quite a bit. I went straight to 10, which Kristen thought was slower than going around. I also tried to cut though the green ditch on the way to 15, but got coated in burdock burrs in just one step so I went around instead. Ed found the trail through the ditch, so I guess it existed.

Only long after it was over did I discover that I had mispunched #6. I wasn't checking codes consciously enough I guess. I saw the flag from the field and just assumed that since it was in the circle it must be mine. Lots of flags in close contact out there today meant that checking codes was essential.

12 PM

orienteering 17:03 [5] 2.8 km (6:05 / km)

Sprint #2. This one was a trickier woods sprint and I was more sloppy out there. I overshot 9 and had to loop back, undershot 12, almost mispunched the same control #13, and wasn't clean cutting into the woods on 14 either.

It was a really fun loop though, and I especially liked the butterfly in the woods.

afterward Sam bought me ice cream. mmm.

Saturday Sep 18, 2010 #

9 AM

Trail run 50:19 [2] 2.25 mi (22:23 / mi) +76m 20:15 / mi

Trail run 10:20 [3] 0.98 mi (10:30 / mi) +49m 9:05 / mi

11 AM

Trail run 41:07 [3] 3.49 mi (11:46 / mi) +104m 10:47 / mi

Friday Sep 17, 2010 #

9 AM

biking 17:59 [2] 3.76 mi (4:47 / mi) +3m 4:46 / mi

5 PM

biking 18:11 [2] 2.71 mi (6:42 / mi) +56m 6:18 / mi

Thursday Sep 16, 2010 #

8 AM

biking 18:39 [2] 2.52 mi (7:24 / mi) +4m 7:22 / mi

Biking to work. Got there a little earlier than normal so that I wouldn't feel bad leaving in time to meet Alexei in the evening.

5 PM

biking 49:10 [2] 9.98 mi (4:56 / mi) +154m 4:42 / mi

Got wrapped up at work, and didn't leave in time anyway, biked straight to the sheepfold and was still 15 minutes late. CSU training tonight had some logistical difficulties, but was still really fun ( at least for me).

orienteering 56:21 [4] 4.59 mi (12:17 / mi) +127m 11:18 / mi

So it was raining and dark from being overcast and I didn't have a mapcase ( now my backpack has a stack of 8 just in case). Alexei suggested that I could do a memory exercise instead. I would come back to the car between each leg, and memorize the next location. did the first okay, but then really blew the second by going way too far up the wrong trail. It took me a bit to figure out where the pond-- that was the central feature of my mental map -- actually was. Then no problems. Switched to bringing the map, but folded for protection, to the next one. It was nice to have, because once more I needed it when I stopped one trail intersection short of the control. After that I just went to pick up controls. This ended up being the best memory O part because it was way too dark to read the map which had dissolved by now anyway. I got the 4 controls that I needed to but it was pretty late by the time I got back to Alexei. Many thanks to him for setting and instructing. I hope that Katia and Giovanni had a slightly more successful time of it.

biking 41:32 [2] 9.07 mi (4:35 / mi) +141m 4:22 / mi

Biking home. I'm glad that I was warm enough. I hate the feeling of being covered in road grime when I get home. All the little dirt particles cling to everything when you're wet.

Wednesday Sep 15, 2010 #

8 AM

biking 17:47 [2] 3.1 mi (5:44 / mi) +13m 5:40 / mi

To work. Excited about science this morning.

5 PM

biking 17:13 [2] 3.23 mi (5:20 / mi) +68m 5:00 / mi

Biking home, later than I had hoped, because of doing some mouse work right at the end of the day. Then a quick dinner before heading to Steph's.

Tuesday Sep 14, 2010 #

9 AM

biking 17:00 [2] 4.0 mi (4:15 / mi)

To work. Garmin wasn't reset properly, so got tacked on to the end of last night.

6 PM

biking 26:29 [2] 4.57 mi (5:48 / mi) +17m 5:44 / mi

To the track. Feeling pretty invincible for CSU track workout tonight.

Track 39:24 [5] 4.91 mi (8:01 / mi)

Did some warmup with the team and then drills and strides. The main workout was 1 x 1600 @ 5-8k pace, 2 x 1200 @ 5k, 2 x 1000 @ 3-5k with 400 rest after the mile and 200 after everything else.

I was feeling so peppy that the first 200 on the 1600 was a 33, settled in after that. 5:01, 3:51, 3:54, 3:15, 3:13. Great to run hard with Mark, Noah, and Terry. Beautiful evening and I did feel pretty wonderful.

biking 32:13 [2] 7.05 mi (4:34 / mi) +88m 4:24 / mi

Back home after the track. When I got home I decided that a house is not a home unless there is milk to have a bowl of cereal. So I went back out to the store to pick up some groceries.

Monday Sep 13, 2010 #

8 AM

biking 19:04 [2] 3.19 mi (5:59 / mi) +4m 5:57 / mi

to work. feeling very good, considering the weekend's exertions.

6 PM

biking 17:00 [2] 4.0 mi (4:15 / mi) +73m 4:01 / mi

Heading home. Later than I meant ( which is such a typical state of affairs). Then dinner with Dan and Anna up in Sommerville.

Saturday Sep 11, 2010 #

9 AM

orienteering 18:21 [4] 1.52 mi (12:04 / mi) +22m 11:33 / mi

orienteering 1:26:35 [5] 6.22 mi (13:55 / mi) +146m 12:59 / mi

11 AM

orienteering 1:41:55 [3] 4.72 mi (21:37 / mi)

Friday Sep 10, 2010 #

9 AM

biking 17:58 [0] 2.22 mi (8:06 / mi) +38m 7:42 / mi

5 PM

orienteering 18:02 [0] 1.88 mi (9:36 / mi) +21m 9:17 / mi

Thursday Sep 9, 2010 #

8 AM

biking 16:02 [0] 4.25 mi (3:46 / mi) +39m 3:40 / mi

5 PM

biking 16:41 [0] 3.19 mi (5:14 / mi) +84m 4:50 / mi

Wednesday Sep 8, 2010 #

8 AM

biking 20:49 [0] 3.94 mi (5:17 / mi) +10m 5:14 / mi

Tuesday Sep 7, 2010 #

8 AM

biking 19:36 [2] 4.08 mi (4:48 / mi) +39m 4:40 / mi

6 PM

biking 30:44 [2] 4.95 mi (6:12 / mi) +17m 6:08 / mi

Track 3:27 [2] 0.49 mi (7:07 / mi) +19m 6:20 / mi

Track 30:33 [5] 4.54 mi (6:44 / mi) +236m 5:47 / mi

biking 37:45 [2] 7.19 mi (5:15 / mi) +116m 5:00 / mi

Monday Sep 6, 2010 #

9 AM

Road run 1:40:31 [2] 10.28 mi (9:47 / mi) +268m 9:03 / mi

A really nice day for running. I came along for Sam's morning loop, both of us seemed to be trying to make up for squandering our running opportunities yesterday.

1 PM

orienteering 50:43 [4] 3.23 mi (15:42 / mi)
ahr:0 max:0

orienteering 48:07 [4] 2.72 mi (17:40 / mi)
ahr:0 max:0

orienteering 1:20:37 [4] 4.52 mi (17:49 / mi) +197m 15:42 / mi

Saturday Sep 4, 2010 #

8 AM

Trail run 1:02:13 7.05 mi (8:49 / mi) +184m 8:10 / mi

Running with Sam on a really beautiful morning. Sam's plan was to do 5x 2 minutes pickup with 2 minutes rest. I really enjoy the mindlessness of just going along with what other people have planned sometimes, and it was a very fun workout.

C • fun because you were beatin... 1

Friday Sep 3, 2010 #

9 AM

biking 17:33 [2] 4.0 mi (4:23 / mi)
ahr:0 max:0

To work.

5 PM

biking 17:59 [2] 3.31 mi (5:26 / mi) +67m 5:07 / mi

Home from work. Turned 3 absolutely gigantic squash into curry deliciousness. A successful evening. Though we have three more huge squash and I don't think I can make them all into zucchini bread. Our, aka Jeff's, Newton garden is pretty great.

Thursday Sep 2, 2010 #

9 AM

biking 17:24 [2] 4.1 mi (4:15 / mi) +4m 4:14 / mi

To work.I've been playing around downloading a lot of podcasts to amuse myself during long hours of bleeding mice etc. I'm a big fan, so far, of wait wait don't tell me, too beautiful to live, the new yorker short fiction, the moth, and fresh air. Some of the others I've just not enjoyed at all and some don't lend themselves to multitasking. I'm a big fan of the readers for the NEJM summary podcast, as they make even very dry medical studies seem engaging.

C • podcasts 11

6 PM

biking 27:41 [2] 3.53 mi (7:51 / mi) +17m 7:44 / mi

From work to Fresh Pond, arriving just in time for this week's 5 mile race.

Trail run 30:09 [5] 4.83 mi (6:15 / mi) +121m 5:47 / mi

Two laps, and this time I knew the course. It was a really difficult night for me, as I started out too quickly and it was blazing hot and I wasn't properly hydrated. I ran into trouble with a stitch under my sternum about half a lap in, but convinced myself that it was a character building exercise to just push through it. was very thirsty coming through the first 2.5 miles and could feel myself losing the pace and my head started to sway back and forth, not unlike a snake charmer's cobra. I came through halfway in 14:25, and the second half was 15:44... which included a couple of seconds that I paused at the water fountain on the way past just before the finish.

As I was running I passed Katia a couple of times running the other way. I recognized her running form way before I got close enough to see her face :)

Well, my two weaknesses of pacing and hot weather running were certainly put to the test tonight, but I was the fastest in the group tonight by a tiny gap.

biking 33:52 [2] 6.42 mi (5:17 / mi) +104m 5:01 / mi

returning back home. Sam and I are both too tired or lazy tonight to make a real effort at cooking dinner. Running with CSU seems to have this effect on me :) early to rise and early to bed, makes a man healthy but socially dead.

Wednesday Sep 1, 2010 #

8 AM

biking 20:35 [2] 3.95 mi (5:13 / mi) +40m 5:03 / mi

To work.

6 PM

biking 17:34 [2] 2.84 mi (6:11 / mi) +77m 5:42 / mi

Home. Helped Sam with dinner, then we got frozen yogurt before bed. Feeling strangely sleepy all evening.

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