Thursday May 31 |
 | running (road) 45:39 [2] 4.72 mi (9:40 / mi) | |
| shoes: Gel Cumulus 2006 |
| Over to and around Tufts and back, plus 1500m/12:00 in between strides. Really need to get my act together and run with a map. |
| running (track) 4:00 [5] 1.2 km (3:20 / km) | |
| shoes: Gel Cumulus 2006 |
| 8x30sec strides on the track. |
| stretching warm up/down 20:00 [0] | |
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Wednesday May 30 |
| cycling warm up/down 1:30:00 [1] | |
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| To/from the arboretum. |
| Orienteering race (park-o) 17:10 [5] ** | |
| spiked:10/12c shoes: Adidas Novas |
| Vanessa's park-o at Peter's Hill. Nice fast course, fair amount of climb. Made some dumb mistakes in the detailed section (45s?). Well behind Ross; need to get faster. |
| running warm up/down (trail) 22:00 [2] 2.2 mi (10:00 / mi) | |
| shoes: Adidas Novas |
| Cool-down with Vanessa, plus picking up some controls. |
| stretching warm up/down 15:00 [0] | |
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Advanced - Splits |
Monday May 28 |
| Orienteering (long) 1:14:42 [2] ***** 7.1 km (10:31 / km) | |
| spiked:3/7c shoes: Adidas Novas |
| I wanted a course with long legs, so that was what I designed. I think it was about 7k, so there were some pretty long legs in there. Hard to spike such a leg; definitely possible to do better than I did. Found my concentration slipping constantly in the middle. After that it was downhillier, which was easier on my body so I was thinking a bit better. I think being exhausted from Saturday and Sunday was one of my problems, but I also need to break each leg up so that I'm not trying to think about a whole 1.4k at once.
People seemed to really like this course even though there were only 2 legs <800m long. I found it to be good practice for something I really suck at - concentrating without a control every 200m. |
| Note | |
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| Training Camp Postmortem
I think everyone had a great time, and got in a lot of orienteering. Probably next time we should schedule time for discussion and course analysis. This weekend we had maybe a little too much running, not leaving enough time to really make the best of it with some post-run discussion. In addition to not being on the schedule, it also wasn't something we pushed enough. But overall I think it was a quality weekend and certainly turned out better than I ever expected.
Having awesome hosts and great company for camping, eating, and touring the lake really turned this into one of the best O-weekends I can remember. Thanks everyone! |
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Long route choice - Splits |
Sunday May 27 |
| Orienteering 24:13 [5] ***** 3 km (8:04 / km) | |
| spiked:11/16c shoes: Adidas Novas |
| Ross's short course. Was supposed to be a sprint but I neglected to print 1:5000 maps... Anyways, good hard run, 3 or 4 minutes ahead of the Saeger sisters, although I don't know how hard they were pushing. Had some mishaps, some worse than others. Was getting some good map reading in though, and I definitely thought about the next leg before arriving at the control for each leg. Also had some good exit technique on a lot of controls. |
| Orienteering (route choice) 42:23 [3] ***** 4.35 km (9:45 / km) | |
| 7c shoes: Adidas Novas |
| I don't remember what I did on some of these legs (speaking on Monday) but I remember feeling good about a lot of them. Had great map contact. |
| Orienteering (control picking) 24:00 [4] ***** 2.88 km (8:20 / km) | |
| spiked:10/11c shoes: Adidas Novas |
| Another short course by Ross. Good fun, but really tired by the end of the day. |
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AM Short - Splits |
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Group Route Choice - Splits |
Saturday May 26 |
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| Event: CSU Training Weekend (Pawtuckaway)
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| Orienteering (streamering) 40:00 [1] ***** 2.1 km (19:03 / km) | |
| spiked:6/9c shoes: Adidas Novas |
| Hanging the first 9 streamers for the attackpoint course at the training camp. Woods were gorgeous. |
| Orienteering (streamering) 1:03:00 [2] ***** 4.1 km (15:22 / km) | |
| spiked:18/22c shoes: Adidas Novas |
| Streamering for the memory-o course. Really rocky terrain. Mosquitoes were abysmal. I thought people were going to have a lot more trouble with this course than they apparently had. Kind of wish I had done the memory bit myself now. |
| running warm up/down (trail/road) 10:00 [2] 1.0 mi (10:00 / mi) | |
| shoes: Adidas Novas |
| Coming back from streamering. |
| Orienteering (line-o) 1:11:00 [2] ***** 5 km (14:12 / km) | |
| spiked:4/5c shoes: Adidas Novas |
| Line-o designed by Ross with some streamers set by Alexei. Ross estimated at 5k. Lost contact 3 times, the first two not so bad, the third, really bad. I subsequently got lost there again on Sunday. |
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Memory-O - Splits |
Wednesday May 23 |
| soccer (grass) 1:00:00 [2] | |
| shoes: diadora tornates |
| More like 90 minutes, really. "Practice" which was kind of frustrating. |
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| C • message 1 |
| stretching warm up/down 10:00 [0] | |
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Tuesday May 22 |
| cycling warm up/down 1:30:00 [2] | |
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| To/from Franklin Park. On the way back I somehow missed Mass ave., so I wandered my way back through Boston. Kind of fun, actually. At 8:45 or so there isn't much traffic, and the city is pretty nice. |
| Orienteering race (sprint) 21:19 [5] *** 3.48 km (6:08 / km) | |
| spiked:13/14c shoes: Adidas Novas |
| Caught up with Kim at the second control when we converged with Dan and Jen all at once so there was some punch-clumping. Then I ended up running with Kim and Pia for the next 3 controls, passed Kim at 6, though he was right behind me up until 8, I think. I think I lost him on the climb to 9, but I wasn't checking behind me so I'm not really sure. Lost 10-15 seconds on #10 due to failure to read map correctly, but basically clean otherwise. Was able to read ahead enough to run continuously, at a good enough clip to be pretty tired at the end. |
| stretching warm up/down 5:00 [0] | |
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| Probably not enough. |
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Advanced - Splits |
Monday May 21 |
| strength 35:00 [4] | |
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| Short upper circuit over at Hemmenway, plus core (which is getting easier, I think), plus some lower back. |
Sunday May 20 |
| Orienteering race 2:02:26 [3] | |
| shoes: Adidas Novas |
| So-so race. Not up to this distance yet, but even so I had some problems from the get-go. More later. |
| stretching warm up/down 15:00 [0] | |
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| strength 10:00 [2] | |
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| Back stuff. |
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Billygoat XXIX - Splits |
Saturday May 19 |
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| Event: Billygoat
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| Note | |
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| Billygoat sprints. |
| running warm up/down 5:00 [2] 0.5 mi (10:00 / mi) | |
| shoes: Adidas Novas |
| Before Sprint 1. |
| Orienteering race (sprint) 14:59 [5] *** 2.28 km (6:34 / km) +75m 5:39 / km | |
| spiked:7/8c shoes: Adidas Novas |
| Sprint 1. 20s error on #2, otherwise clean and as fast as I can put out on one of these at the moment. Happy to get Ross by 3s or so. |
| Orienteering race 14:50 [5] *** 2.22 km (6:41 / km) +60m 5:53 / km | |
| spiked:4/8c shoes: Adidas Novas |
| Kind of sloppy on the second sprint. Hit #1 really cleanly, got a bit lucky on #2, tripped and slightly twisted my ankle on #3, perfect and in control to #4 and #5, a bit off but not much on #6, then just tired and made some dumb 5-10s errors on 7&8. About a minute back from Ross this time, I think. |
| stretching warm up/down 10:00 [0] | |
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Sprint 1 - Splits |
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Sprint 2 - Splits |
Friday May 18 |
| Note | |
| slept:4.5 (rest day) |
| Full rest day for the weekend.
[edit]: Not exactly the sleep I wanted. QFT strikes again! |
Thursday May 17 |
| Note | |
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| 3mi run. 6x30sec strides. Core. |
| strength 30:00 [2] | |
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| Knee stabilization, quads, lower back, calves. |
| stretching warm up/down 10:00 [0] | |
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Wednesday May 16 |
| Note | |
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| Park-o at Stonehurst. 6x30sec strides. Core. |
| Orienteering race 37:59 [2] *** 3.14 km (12:06 / km) | |
| spiked:20/25c shoes: Adidas Novas |
| A really excellent park-o at Stonehurst. Pia set a one-man relay with 3 forked loops, each ~1km (motala maybe? farsta? I don't know all these terms). Totally blew the first loop, having to attack #1 3 times from 2 different directions. Time for the first loop was 18:13. Second loop was much better but still a couple of really dumb mistakes (thinking I was at #7 instead of #6, e.g.). Time 11:11. Third loop was clean and good - 8:35.
Weather was cold and raining, pretty enjoyable actually. |
| running warm up/down 15:00 [1] | |
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| Picking up beginner controls afterwards. |
| Note | |
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| Today I acheived goal #6 of my goals for 2007 (win a park-o). Actually I think my race on Sunday was a better one, there just weren't too many people today. Anyway, that's kind of cool. |
| stretching warm up/down 10:00 [0] | |
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| strength 10:00 [5] | |
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| Core. |
Tuesday May 15 |
| Note | |
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| 4 mi. run. 6x30sec strides. Knee stabilization. |
| running (road/track) 41:42 [2] 4.46 mi (9:21 / mi) | |
| slept:7.0 shoes: Gel Cumulus 2006 |
| Ran over to and around Tufts, then did some strides on the track, jogging the remainder of the 400m inbetween, then back home. This includes the recovery jogging. Forgot to bring a map. |
| running (strides) 3:00 [5] 1 km (3:00 / km) | |
| shoes: Gel Cumulus 2006 |
| 6x30sec strides on the Tufts track. I did something to my hamstring on Saturday that doesn't hurt unless I bend my knee a lot, e.g. kicking at race(ish) pace. Seems like something that will be fine in a week. Cadence a little fast (190 steps/min). |
| stretching warm up/down 15:00 [0] | |
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| Before and after. |
Monday May 14 |
| Note | |
| (rest day) |
| Today is definitely a rest day.
Core. |
| strength 5:00 [2] | |
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| Back stuff. |
Sunday May 13 |
| cycling warm up/down 1:30:00 [2] | |
| slept:11.0 |
| To/from Hammond Pond. The thigh contusion I picked up yesterday was not liking this. |
| Orienteering race (sprint) 22:50 [4] *** 3.2 km (7:08 / km) +80m 6:21 / km | |
| spiked:9/11c shoes: Adidas Novas |
| NEOC sprint at Hammond Pond. Got Ross by 10 seconds. Pretty clean run. Was able to look ahead, recognize the features I was navigating off of, and execute well. Legs kind of tired. |
| stretching warm up/down 20:00 [0] | |
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| Throughout the day. |
| cycling warm up/down 40:00 [2] | |
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| To/from MIT. |
| soccer (turf) 20:00 [4] | |
| shoes: diadora tornates |
| With Bexley on the turf at MIT. Won 1-0. Scored one sweet goal. Played for more like 50 minutes, but a lot of that was standing around. |
| strength 10:00 [3] | |
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| Calves + knee stabilization. |
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Sprint - Splits |
Saturday May 12 |
| soccer (grass) 1:00:00 [4] | |
| shoes: diadora tornates |
| Game with the West Town Rockets at Danehy. Actually played for 80 minutes. Despite dominating the game, we only won 1-0. We lost way too many second balls and had some pretty inaccurate passing, but worst of all the ref decided to rail us with a slew of ridiculous calls. It always ticks me off when a ref makes some bogus call and then asks you to 'take it easy' or tells you to 'back off a little there, buddy'. If he were making legit calls, I would feel much less inclined to tackle hard enough to hurt people. |
| Catching Features 30:00 [0] ***** | |
| 20c |
| Ran and re-ran an OCAD map from Scandanavia. Really hard. The first time I completely blew 3 or 4 controls out of 10. The second time I spent 30 CF seconds planning my route for each leg. I never noticed this before, but the CF clock slows down (to maybe even real time?) when in map-orientation mode. So you can spend a lot longer planning your leg than you think. Or at least that's one way to look at it. This totally counts for training. |
Thursday May 10 |
| Note | |
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| 4mi run + 6x30sec strides.
Knee stabilization. |
| stretching warm up/down 15:00 [0] | |
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| running (dirt) 33:05 [2] 3.91 mi (8:26 / mi) | |
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| Jefferson-JFK-Eliot-Western-JFK-Jefferson after the sun had largely set. Stopped for strides at JFK before returning to Jefferson. Getting down to the river is a royal pain in the neck when Harvard Square is in the way.
Didn't think about it and ran in my (old worn-out) everyday sneakers. |
| running (strides) 3:00 [5] 1 km (3:00 / km) | |
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| 6x30sec strides, ~45sec rest between. |
Wednesday May 9 |
| Note | |
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| 3mi run + 6x30sec strides.
Core strenth. |
| stretching warm up/down 15:00 [0] | |
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| swimming/DWR 15:00 [3] | |
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| Forgot to bring anything to school to run in. |
| strength (core) 15:00 [5] | |
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| I need to be less slack about this stuff. |
Tuesday May 8 |
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| Event: CSU Boston Park Series - Fresh Pond
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| running warm up/down 5:00 [2] 0.5 mi (10:00 / mi) | |
| shoes: Adidas Novas |
| Warm up jog with Thibaud. |
| Orienteering race (sprint) 15:41 [5] *** 2.85 km (5:30 / km) | |
| spiked:14/15c slept:4.0 shoes: Adidas Novas |
| Larry's park-o at Fresh Pond. Screwed up #2 by going up the wrong re-entrant (thought I saw the road bending off to the right, but was mistaken). Otherwise clean. That cost me maybe 30sec. |
| stretching warm up/down 5:00 [0] | |
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Advanced - Splits |
Monday May 7 |
| Note | |
| (rest day) |
| Core/upper. |
Sunday May 6 |
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| Event: NEOC - Mashamoquet Brook State Park (Wolf's Den)
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| Note | |
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| NEOC local meet.
Knee stabilization. |
| Orienteering race 1:17:42 [4] **** 9.1 km (8:32 / km) +385m 7:03 / km | |
| spiked:17/20c slept:8.0 shoes: Adidas Novas |
| NEOC meet at Wolf's Den. It's nice to have a red course at a local meet.
I made a few small mistakes, and a couple of (semi-serious) route choice errors. Maybe could have taken 3-5min off my time. Could have taken about the same if I could run up all the hills, but I was really feeling the climb by #7, so I'll have to work on hills. All in all, not a bad run on a beautiful day. Last year at the Intercollegiates I ran 8.7km in 70 minutes, with a bit more training under my belt, but that course was a bit easier, I think, and had less climb (315). |
| stretching warm up/down 10:00 [0] | |
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| strength 1:30 [3] | |
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| Toe raises. Noticed my right heel feeling a bit funny yesterday evening. Hopefully the achilles is ok. |
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Red - Splits |
Saturday May 5 |
| Note | |
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| Soccer game @ 2pm.
Core/upper. |
| soccer (grass) 45:00 [4] | |
| shoes: diadora tornates |
| First "Cup" game with the West Town Rockets at Danehy. Ended up being our last Cup game too, as we lost 2-1. I played a much better game than two weeks ago, but completely blew two goal opportunities. Need to finish one of these days. Once again, we had so many subs I only played half the game. |
| stretching 15:00 [3] | |
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| strength (upper) 20:00 [5] | |
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| Quick upper circuit at Hemenway. My abs were still a little sore from yesterday, so I skipped the core workout. |
Friday May 4 |
| Note | |
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| 3mi run + 6x30sec strides.
Core strength. |
| running (dirt) 28:11 [2] 3.52 mi (7:59 / mi) | |
| ahr:156 max:169 slept:7.0 shoes: Grid Propel 2007 |
| From Jefferson down to the river at JFK, up-river one bridge, then down to the footbridge and back to Jefferson. Forgot about the strides. |
| stretching warm up/down 15:00 [0] | |
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| Arches are pretty tight. |
| strength 15:00 [4] | |
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| Core. |
Thursday May 3 |
| strength (knees) 20:00 [2] | |
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| Knee stabilization band, 3 sets of 10 for each motion. |
Wednesday May 2 |
| soccer (grass) 40:00 [2] | |
| shoes: diadora tornates |
| Apparently the GSAS team lost last Saturday (I wasn't there, so ... ) and practice was declared for the first time this week. Only 6 people showed up, and we basically just scrimmaged for an hour. Kind of like training by racing, but whatever. |
| running (grass) 1:30 [5] | |
| shoes: diadora tornates |
| Some sprints after practice. |
| stretching 15:00 [0] | |
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| After practice. |
Tuesday May 1 |
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| Event: CSU Boston Park Series - Pine Banks
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| Orienteering 45:00 [1] | |
| shoes: Adidas Novas |
| Setting controls for the park-o. People seemed to enjoy the course, although I'm not sure whether it was just a good course, or whether the head-to-head format was a plus. Won't do head-to-head next week because it's at Fresh Pond. The next week Pia is doing some sort of mass-start motala, but maybe Ross will want to try another head-to-head at Franklin park the following week. We'll see. |
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| C • good course 3 |
| Note | |
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| I should update the rock features on the East side of Pine Banks. |
| strength 10:00 [4] | |
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| Core stuff. |