Training Log Archive: AliCIn the 31 days ending Mar 31, 2012:
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| Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | ||||||||||||||||||||||||||||||||||||||||||||||||
Saturday Mar 31, 2012 #
11 AM
Running warm up/down 11:00 [1]
Orienteering race 10:57 [4] 1.35 mi (8:07 / mi) +2m 8:04 / mi
9c
HVO's FDR State Park meet
Drizzly day, fire was sooo welcome. Wish we had remembered to bring s'mores makings... =)
This was a sprint around the white course. I was confused a bit at the beginning, didn't start going the right way, then a bit slow to 2, because confused by things, a little unsure on distance scale, then cruised around, attempting to go through a marsh once, which maybe wasn't the best option...
But, I was destroyed by Brendan + Giacomo both, by 1.30!
1174/2000
Drizzly day, fire was sooo welcome. Wish we had remembered to bring s'mores makings... =)
This was a sprint around the white course. I was confused a bit at the beginning, didn't start going the right way, then a bit slow to 2, because confused by things, a little unsure on distance scale, then cruised around, attempting to go through a marsh once, which maybe wasn't the best option...
But, I was destroyed by Brendan + Giacomo both, by 1.30!
1174/2000
Orienteering race 12:45 [4]
9c
And out again for sprint #2 on Yellow, this was more fun, and featured epunching, woo! Thought about trying to push the running speed more, worked, tired at finish, but still am sure I need to work in some hard running training pronto to get ready to properly race, felt quite flat.
1183/2000
1183/2000
2 PM
Running 8:06 [1] 0.71 mi (11:29 / mi)
Running 2:02 [1] 0.14 mi (14:17 / mi) +8m 12:10 / mi
Orienteering 46:02 [2] 4.09 km (11:16 / km) +264m 8:31 / km
Corridor-o on Surebridge that I planned, turns out it was about 4k. I didn't speed around, but did remain within the corridor, so better than previous corridor-o's at Harriman. Brendan coming by sped me up a bit, made me try to keep more steady, not stopping to put it all together.
----
QuickRoute I think I count going out once.... beats Neil's 3 times =) (I was close on upper edge, but definitely this side of cliffs!)
----
QuickRoute I think I count going out once.... beats Neil's 3 times =) (I was close on upper edge, but definitely this side of cliffs!)
Orienteering 1:02:22 3.99 mi (15:38 / mi) +233m 13:14 / mi
13c
And, last exercise of the day, after throwing on the right ankle brace too, and extracting ourselves from the dry/warmer car.... route choice exercise with Brendan for the first 3, fairly equal except for the last when I got the easy-peasy trial route. Then by myself for the remainder, I wasn't super audacious through the green, and slow in more than one place.
Then, I headed to control #10, and I realized how evil it was. Straight up bunches of contours, with cliffs and all in green. So so gross, I immediately felt real bad I had sent others on that leg, whoopsie!!! I think the green hid how many contours it was...
Right ankle isn't a happy camper, still has the deal that there is really sharp pain when my foot twists inward and the ankle brace doesn't really prevent that. Unsure what to do, guess the only thing to try is more strengthening...
1196/2000
----
QuickRoute Ran faster with Brendan around...
Then, I headed to control #10, and I realized how evil it was. Straight up bunches of contours, with cliffs and all in green. So so gross, I immediately felt real bad I had sent others on that leg, whoopsie!!! I think the green hid how many contours it was...
Right ankle isn't a happy camper, still has the deal that there is really sharp pain when my foot twists inward and the ankle brace doesn't really prevent that. Unsure what to do, guess the only thing to try is more strengthening...
1196/2000
----
QuickRoute Ran faster with Brendan around...
Running 5:00 [1]
C • #10 2
Thursday Mar 29, 2012 #
6 AM
Crosstrainer 20:00 [2]
Some easy ellipticalling in the hotel gym, watching the TV, then joined by my boss about 8 min in, so some chat about the power spectrum of images of galaxies in several different wavelengths.
Running 20:00
Wowee, hard session on the treadmill! Set it to level 16 of 20 on the rolling hills (between 6% and 11% grade), originally at 8.26 pace, but had to up it after the first rolling hill ~6min, just too hard!
Do need to start doing hard running sessions, first local Tuesday 5k next week I think...
Do need to start doing hard running sessions, first local Tuesday 5k next week I think...
7 AM
Strength 4:30 [1]
Abs!
Wednesday Mar 28, 2012 #
5 AM
Running 1:00:00 [1]
Pre-meeting run around Annapolis, some jetlag meant I was up pretty early and the first half hour was totally in the dark. But there were surprisingly many other people out, especially along the harbour, guess I found the local running route!
Getting the legs back used to this running business, just went slow, really a jog + sightseeing.
Getting the legs back used to this running business, just went slow, really a jog + sightseeing.
6 AM
Strength (flamingoes) 10:00 [1]
Flamingo plyos and then true flamingo stuff on the half exercise ball. Ankle strengthening, all of it, 'tis the season.
Tuesday Mar 27, 2012 #
Note
(rest day)
Bags didn't make it from Newark to DC yesterday (delayed than canceled flight, so I got on the next (also delayed) flight). The bags themselves didn't make until right before conference dinner today. So no exercise for the day, boo!
Monday Mar 26, 2012 #
Note
(rest day)
Travel day -> ski-o season recap:
Well, it was a very strange season, considering the lack of snow! Kinda can't believe it's already over... The big sets of races were the Tahoe WCs which went remarkably well and the Boden WCs, which went pretty meh, although I learned some good lessons. I've ended the season with good WRE points, 1110 (ranking of 19th), with 4 Tahoe races and the Middle from Boden counting (in ski-o 5 races count).
Training-thoughts: I'm very happy that my upper-body is sufficiently strong to deal with up hills on narrow trails this year. I'll need to work on this again, with specific and general strength next fall into winter. Unfortunately, I did little ski-o specific training, given lack of snow. I did the two rollerski-oes in Noho/Sunderland, the on-land ski-o up at Gunstock, and the ski-o and Windblown, plus a bonus training by myself at Windblown one day. But that was it, which isn't really quite enough... hopefully I can get on more snow next year, but with living in Toledo, who knows...
Lessons learned: I have to take more than 1 pair of race skis with me, towards that end, I probably need to by 1-2 pairs of skis this spring, going to cost a bit... I need a wrist compass and to get used to using it. I prefer my silver skate boots to my skiathalon ones and so should bring those. I need to firmly glue all pole baskets onto my poles. I need to have back up poles and skis at the equipment controls.
Thinking ahead to Kazahkstan: It would be really nice to do the ski-o tour next winter (early January in France - Switzerland - Italy, two races in each, all WREs). It'll be good training and help get good WRE points (hopefully) for better seeding at WOC. The Kazahkstan maps from the World Cups this year were crazy-looking. Mazes of little trails the whole size of an A4 sheet of paper. I really don't have a technique that works for that as of yet. Carmen (from Switzerland) was saying an approach she worked out was to take big zig-zags, to try to keep up speed and simplify navigation while crossing the network. Some others (including Greg I think) found a compass really helpful, and to use contour features more, letting go of precise following of each and every little trail turn. If it's at all similar at World Champs (which it might not be, is in an entirely different place), it'll take a bit of getting used to, but considering I found my compass helpful a few times out there in Boden, pretty sure I'll want one in Kazahkstan.
Well, it was a very strange season, considering the lack of snow! Kinda can't believe it's already over... The big sets of races were the Tahoe WCs which went remarkably well and the Boden WCs, which went pretty meh, although I learned some good lessons. I've ended the season with good WRE points, 1110 (ranking of 19th), with 4 Tahoe races and the Middle from Boden counting (in ski-o 5 races count).
Training-thoughts: I'm very happy that my upper-body is sufficiently strong to deal with up hills on narrow trails this year. I'll need to work on this again, with specific and general strength next fall into winter. Unfortunately, I did little ski-o specific training, given lack of snow. I did the two rollerski-oes in Noho/Sunderland, the on-land ski-o up at Gunstock, and the ski-o and Windblown, plus a bonus training by myself at Windblown one day. But that was it, which isn't really quite enough... hopefully I can get on more snow next year, but with living in Toledo, who knows...
Lessons learned: I have to take more than 1 pair of race skis with me, towards that end, I probably need to by 1-2 pairs of skis this spring, going to cost a bit... I need a wrist compass and to get used to using it. I prefer my silver skate boots to my skiathalon ones and so should bring those. I need to firmly glue all pole baskets onto my poles. I need to have back up poles and skis at the equipment controls.
Thinking ahead to Kazahkstan: It would be really nice to do the ski-o tour next winter (early January in France - Switzerland - Italy, two races in each, all WREs). It'll be good training and help get good WRE points (hopefully) for better seeding at WOC. The Kazahkstan maps from the World Cups this year were crazy-looking. Mazes of little trails the whole size of an A4 sheet of paper. I really don't have a technique that works for that as of yet. Carmen (from Switzerland) was saying an approach she worked out was to take big zig-zags, to try to keep up speed and simplify navigation while crossing the network. Some others (including Greg I think) found a compass really helpful, and to use contour features more, letting go of precise following of each and every little trail turn. If it's at all similar at World Champs (which it might not be, is in an entirely different place), it'll take a bit of getting used to, but considering I found my compass helpful a few times out there in Boden, pretty sure I'll want one in Kazahkstan.
C • Uh... 16
Sunday Mar 25, 2012 #
Ski-O 2:20:00 [3]
Word of the day: oops!
Disaster 1: lost pole basket up the very fast pole, had to ski the entire first lap ~8k without it... (Yay nice Russian coaches who gave me a new pole coming through stadium the first time.)
Disaster 2: didn't punch the 2nd refreshment control in the woods. Bah! I thought I was supposed to learn from WOC last summer? No?
Besides those issues, there were some fun times out there and definitely counts for good training for next year, even if I don't have a result. Kazahkstan, you're in my sights, well, summer-o first. =)
Disaster 1: lost pole basket up the very fast pole, had to ski the entire first lap ~8k without it... (Yay nice Russian coaches who gave me a new pole coming through stadium the first time.)
Disaster 2: didn't punch the 2nd refreshment control in the woods. Bah! I thought I was supposed to learn from WOC last summer? No?
Besides those issues, there were some fun times out there and definitely counts for good training for next year, even if I don't have a result. Kazahkstan, you're in my sights, well, summer-o first. =)
Saturday Mar 24, 2012 #
9 AM
XC skiing warm up/down 20:13 [1] 3.48 mi (5:48 / mi) +91m 5:22 / mi
10 AM
Ski-O race 42:55 [3] ***
19c
Boden World Cup Middle
Well, a better race, although not great. Ended up 14th, 6.08 back from winner Josephina. Some of that is some early mistakes, but mostly am just going slower than them weaving through the little trail mazes, I think. Well, actually, probably some fairly major hesitations that added up throughout too, would be interesting to see the splits...
In any case, we have the map this time, thanks to live tracking, so can kinda write up what happened out there!
#1 - Oh, yep, little mistake to this, cruised in from the big trail, didn't see the first little trail at all, and my plan was to take the second, so passed the one I wanted, then realized I shouldn't be going that far uphill so had to come back down and head in.
#2 - And big mistake. Was aiming to take a cut straight downhill to the control, but got turned around, and almost headed totally the wrong way. Spidey-sense kicked in and I checked my compass which was stashed in my race suit sleeve, discovered which way North actually was....
#3 - Hmph, downhill, kinda being wimpy and snowplowing, but meant I didn't eat it where a few previous racers obviously had... all good until I just barely miss the control and have to relocate off the road and a contour-nose... when I finally find it, my 2 min back, Marte Renaas is already leaving.
#4 - Chasing Marte, but she's fast, don't think I close much, but it gives extra confidence seeing someone ahead going the right way.
#5 - Choose left route, Marte choose right, she was faster....
#6 - Exactly followed plan to 6, fun times!
#7 - Totally confused by where I popped out on trail, but then realized I just had to head to the top of the bridge, so found that and went!
#8 - Spectator, easy, trying to read how to get back out of stadium.
#9 - Ok, if not confident.
#10 - Blah, not good to this one, got confused in middle little trail bit, for no apparent reason. Our control was pretty hidden behind a rootstalk, to be fair...
#11 - Could see Alex up ahead, I took big trail route choice with lots of climb to the right. Didn't quite realize how much extra climb it had and then executed it poorly to boot, missing the little trail I wanted to head down on. There was a skiable yellow ride that was apparently helpful...
#12 - Meadows, eep! But this one went fine, mostly across, hit the road, down a smidge, got distracted by a not-mine control, but then on my way!
#13 - Least happy control. There were people around going every which way. And trails going every which way. Slowish!
#14 - Decided to go right, which was a bad choice, then skied on the road for a good long time then ducked back in. The road was fine, but not super fast, can't do much with legs b/c ice. Liked my route in though.
#15 - Punched just after Alex, but then decided to also take her way out of control, despite my earlier decision to head back the way I came. Don't think either was that different, but more on principle I don't want to be distracted by others!
#16 - Took right-hand route, on purpose, Alex up head seemed a bit confused with a few long pauses, passed her when she let me on one, and continued on.
#17 - Getting to this was fine, but I just barely missed the cut I wanted to take, and then Alex did find it, so ended up at the control at the right time, but then I was apologizing for being in the way and lost track of which way the map was supposed to go, so back behind her.
#18 - I knew the bigger downhill slope had to climb contours to get to, so I opted for the first one, I knew the climb at the bottom was little and hopefully I could keep some speed into it. That was fine, except I tried to take out the control holder stand when I got close to the control. It won, by a bunch. Broke skin through my ski tights! And have a nice big swelling welt. And wiped out in front of spectators, awesome.
#19 - After I righted myself, punched 18 jsut after a Swedish guy. So got to draft off him to final control and then finish, woo!
So yeah, not brilliant, but I'm very glad to have avoided mega-mistakes out there today. Will take that as a victory and gear up for tomorrow's ultra-long. Excited for it!
Well, a better race, although not great. Ended up 14th, 6.08 back from winner Josephina. Some of that is some early mistakes, but mostly am just going slower than them weaving through the little trail mazes, I think. Well, actually, probably some fairly major hesitations that added up throughout too, would be interesting to see the splits...
In any case, we have the map this time, thanks to live tracking, so can kinda write up what happened out there!
#1 - Oh, yep, little mistake to this, cruised in from the big trail, didn't see the first little trail at all, and my plan was to take the second, so passed the one I wanted, then realized I shouldn't be going that far uphill so had to come back down and head in.
#2 - And big mistake. Was aiming to take a cut straight downhill to the control, but got turned around, and almost headed totally the wrong way. Spidey-sense kicked in and I checked my compass which was stashed in my race suit sleeve, discovered which way North actually was....
#3 - Hmph, downhill, kinda being wimpy and snowplowing, but meant I didn't eat it where a few previous racers obviously had... all good until I just barely miss the control and have to relocate off the road and a contour-nose... when I finally find it, my 2 min back, Marte Renaas is already leaving.
#4 - Chasing Marte, but she's fast, don't think I close much, but it gives extra confidence seeing someone ahead going the right way.
#5 - Choose left route, Marte choose right, she was faster....
#6 - Exactly followed plan to 6, fun times!
#7 - Totally confused by where I popped out on trail, but then realized I just had to head to the top of the bridge, so found that and went!
#8 - Spectator, easy, trying to read how to get back out of stadium.
#9 - Ok, if not confident.
#10 - Blah, not good to this one, got confused in middle little trail bit, for no apparent reason. Our control was pretty hidden behind a rootstalk, to be fair...
#11 - Could see Alex up ahead, I took big trail route choice with lots of climb to the right. Didn't quite realize how much extra climb it had and then executed it poorly to boot, missing the little trail I wanted to head down on. There was a skiable yellow ride that was apparently helpful...
#12 - Meadows, eep! But this one went fine, mostly across, hit the road, down a smidge, got distracted by a not-mine control, but then on my way!
#13 - Least happy control. There were people around going every which way. And trails going every which way. Slowish!
#14 - Decided to go right, which was a bad choice, then skied on the road for a good long time then ducked back in. The road was fine, but not super fast, can't do much with legs b/c ice. Liked my route in though.
#15 - Punched just after Alex, but then decided to also take her way out of control, despite my earlier decision to head back the way I came. Don't think either was that different, but more on principle I don't want to be distracted by others!
#16 - Took right-hand route, on purpose, Alex up head seemed a bit confused with a few long pauses, passed her when she let me on one, and continued on.
#17 - Getting to this was fine, but I just barely missed the cut I wanted to take, and then Alex did find it, so ended up at the control at the right time, but then I was apologizing for being in the way and lost track of which way the map was supposed to go, so back behind her.
#18 - I knew the bigger downhill slope had to climb contours to get to, so I opted for the first one, I knew the climb at the bottom was little and hopefully I could keep some speed into it. That was fine, except I tried to take out the control holder stand when I got close to the control. It won, by a bunch. Broke skin through my ski tights! And have a nice big swelling welt. And wiped out in front of spectators, awesome.
#19 - After I righted myself, punched 18 jsut after a Swedish guy. So got to draft off him to final control and then finish, woo!
So yeah, not brilliant, but I'm very glad to have avoided mega-mistakes out there today. Will take that as a victory and gear up for tomorrow's ultra-long. Excited for it!
11 AM
XC skiing warm up/down 16:52 [1] 2.92 mi (5:47 / mi) +84m 5:18 / mi
Friday Mar 23, 2012 #
7 AM
Ski-O 27:40 [2] 4.09 mi (6:46 / mi) +39m 6:34 / mi
9c
We woke up early and headed out to the model area, Sävast for training ski. This is the time we'll be racing on Sunday, so not bad to get a feel for how the snow is at this time of day, although of course the weather could change. Was pretty icy today, although not as much as Tahoe was. If today and tomorrow are really warm though, could get that way!
This was a little course I planned for myself on the 1:12.5 map (scale we'll use for the ultra-long). Working on keeping the map oriented, focused on where I was, all the good things. This area is a bit easy with not a high density of trails, but at least hopefully getting more used to reading map, thinking and skiing at the same time!
This was a little course I planned for myself on the 1:12.5 map (scale we'll use for the ultra-long). Working on keeping the map oriented, focused on where I was, all the good things. This area is a bit easy with not a high density of trails, but at least hopefully getting more used to reading map, thinking and skiing at the same time!
Ski-O 29:19 [2] 4.38 mi (6:42 / mi) +34m 6:32 / mi
11c
And the second course, on 1:10 this time. Took one non-ideal route traversing a junction, otherwise, pretty good. Sometimes took different routes than ideal just to test stuff out.
Thursday Mar 22, 2012 #
10 AM
XC skiing warm up/down 9:04 [1] 1.49 mi (6:06 / mi) +22m 5:50 / mi
Ski-O 38:00 [3] ***
15c
WC Men's Relay with Greg and Alex
Well, not as bad, no broken ski at least! The first half was kind of continuing on yesterday's extreme goofmuppetness orienteering, but pulled it together for the second half. Although I'm sure still far off what's needed to be up there.
Tagged off by Greg, who had the fastest leg of our team today, by a few minutes, glad we stuck him out first! Neither Alex nor I were too keen to go out in the middle of the men's first pack anyways...
To #1 and 2 I was totally fine, then I planned a great route to #14. Whoops, when I got there, checked the code, no good, ah, I need to go to #3, this must be #4, mad! So I then ski to an additional not-#3 control first, then finally #3, then back to #4, except, nope it is actually #14... righty. So then try to head to actual #4, but more goofmuppeting on the way, not directly going over bridge or through tunnel. Way unpleased with myself, I thought I got this panic out of my system yesterday??
One more loosing-track incident to #5 (tempted by a not-mine control), then I was more under control and smoothly skiing and orienteering at the same time, much more fun.
Goals for Saturday:
- Start unpanicked.
- Go to the controls in order
- Look at the map *lots*
- Try to make simple attackpoints (ie. buldings, roads, big trails) when possible
And hopefully that will all add up to a decent race. I also hope to keep both my skis and self in one piece, we'll see if that happens, there may or may not be a downhill ski slope as a route choice... eep! =)
Well, not as bad, no broken ski at least! The first half was kind of continuing on yesterday's extreme goofmuppetness orienteering, but pulled it together for the second half. Although I'm sure still far off what's needed to be up there.
Tagged off by Greg, who had the fastest leg of our team today, by a few minutes, glad we stuck him out first! Neither Alex nor I were too keen to go out in the middle of the men's first pack anyways...
To #1 and 2 I was totally fine, then I planned a great route to #14. Whoops, when I got there, checked the code, no good, ah, I need to go to #3, this must be #4, mad! So I then ski to an additional not-#3 control first, then finally #3, then back to #4, except, nope it is actually #14... righty. So then try to head to actual #4, but more goofmuppeting on the way, not directly going over bridge or through tunnel. Way unpleased with myself, I thought I got this panic out of my system yesterday??
One more loosing-track incident to #5 (tempted by a not-mine control), then I was more under control and smoothly skiing and orienteering at the same time, much more fun.
Goals for Saturday:
- Start unpanicked.
- Go to the controls in order
- Look at the map *lots*
- Try to make simple attackpoints (ie. buldings, roads, big trails) when possible
And hopefully that will all add up to a decent race. I also hope to keep both my skis and self in one piece, we'll see if that happens, there may or may not be a downhill ski slope as a route choice... eep! =)
11 AM
XC skiing warm up/down 19:00 [1] 3.15 mi (6:02 / mi) +98m 5:30 / mi
Wednesday Mar 21, 2012 #
1 PM
XC skiing warm up/down 19:18 [1] 3.31 mi (5:50 / mi) +2m 5:49 / mi
Warm up times: back and forth and back and forth. Time to scope out the competition =)
XC skiing warm up/down 12:28 [1] 1.58 mi (7:53 / mi) +42m 7:17 / mi
Ski-O race 18:26 [3] ***
10c
Boden WC Sprint
One of those not-your-day days for me. Basically, was multi-lost, not skiing well around others, and to top it off, broke a ski! You might think that breaking the ski was the main issue, and maybe it caused some of my skiing skills issues in the later 2/3s of the race, but really doubt it was more than 30s or a minute at absolute most.... (winners were 3.21 up, eep!)
I think partly just need to get back into ski-o mode, partly I'm not happy about the boots I brought: my skiathalon ones instead of skate ones. They aren't as stable, which I think is causing some clumsiness on little trails.
Oh, and so how did I break my ski? Trying to get back infront of my minute-back Finnish girl who caught me to #1 (yeah, that's how well #1 went...), I cut a corner, but then off balance, caught a tip, which swung ski behind me, but then also caught the tail, whacking it pretty hard on another tree. Think that really weakened it, and then next dip I went through "crack". Bummer, they were a really good pair of skis!
One of those not-your-day days for me. Basically, was multi-lost, not skiing well around others, and to top it off, broke a ski! You might think that breaking the ski was the main issue, and maybe it caused some of my skiing skills issues in the later 2/3s of the race, but really doubt it was more than 30s or a minute at absolute most.... (winners were 3.21 up, eep!)
I think partly just need to get back into ski-o mode, partly I'm not happy about the boots I brought: my skiathalon ones instead of skate ones. They aren't as stable, which I think is causing some clumsiness on little trails.
Oh, and so how did I break my ski? Trying to get back infront of my minute-back Finnish girl who caught me to #1 (yeah, that's how well #1 went...), I cut a corner, but then off balance, caught a tip, which swung ski behind me, but then also caught the tail, whacking it pretty hard on another tree. Think that really weakened it, and then next dip I went through "crack". Bummer, they were a really good pair of skis!
Tuesday Mar 20, 2012 #
7 AM
Running 21:52 [1] 2.33 mi (9:23 / mi) +13m 9:13 / mi
Up and out, morning run with Alex. Maybe low 20s? Not unpleasant but coldish, 2 layers did the trick! Then Swedish breakfast, yeah museli without nuts!!
10 AM
XC skiing 15:45 [2] 2.16 mi (7:18 / mi) +37m 6:55 / mi
Warm up around at Sävast, looking at the map, but not going for the controls. Attempted a long cut once, but the trees became thick and somehow I more or less ended up in one, hmph. Think cuts will be worth it in the races, but only if they're short....
Ski-O 19:31 2.94 mi (6:38 / mi) +36m 6:24 / mi
5c
Controls in order on the 1:10 map. Went fine, not too tricky. I like how the controls are lashed to a solid tree, much better than stands that might be whisked away with/knocked over by some earlier skier...
Ski-O 11:04 1.68 mi (6:35 / mi) +4m 6:32 / mi
4c
The inner loop of controls, clockwise on 1:5. This was going really quite well, good cuts, moving on the little trails, then I totally was a digbat when I came down to the lake out of the 4th control and went to the wrong end of the lake, because I decided that the start/finish was over there- wrong! Another map glance would have solved...
Monday Mar 19, 2012 #
2 PM
Running 47:41 5.64 mi (8:27 / mi) +23m 8:21 / mi
Woke up on the train, looked outside, and winter!! Woo! Still had another 3.5h on the train though... but perhaps have beaten jetlag?
Anyways, a little jogging tour of Boden, to check out the surroundings (found the supermarket, score!). Veered off left at one point, to what looked like a bike path that might go around the lake. It did for a bit, then I ended up on an island, looks like, probably why it didn't go any further...
And then a loop around town. Pretty flat. Legs and all feel fine!
Anyways, a little jogging tour of Boden, to check out the surroundings (found the supermarket, score!). Veered off left at one point, to what looked like a bike path that might go around the lake. It did for a bit, then I ended up on an island, looks like, probably why it didn't go any further...
And then a loop around town. Pretty flat. Legs and all feel fine!
Strength 6:01 [1] 0.03 mi (3:21:44 / mi)
Just a wee bit of strength to let the core+arms know they are about to be used.... 3 min abs, 3 x 10 pushups, 2 min back
Sunday Mar 18, 2012 #
10 AM
Running warm up/down 7:11 [1] 0.66 mi (10:48 / mi) +15m 10:06 / mi
Orienteering race 55:00 7.2 km (7:38 / km) +61m 7:20 / km
18c
Woo! UOF Vintercup, Women's Forked Mass Start
Arrived to Arlanda at early o'clock and just got to the Sam-Ross-Boris house in time to head out to the clubhouse to grab a ride to the race. Geared up in Ross clothes and headed out.
Was a mass start and pretty fun, but seemed like all the other girls just took off. Still, was a bit thick to #1, and caught back up to at least the end of the set of women. Then to #2, kinda doing my own thing, which I guess was good, because a bunch of the others had issues to it. I attacked off a bend in the trail I was pretty sure about.
3-4-5 were all fine, chasing down another girl, pulled ahead because she hesitated to #5. Then whoops to 6, I was right on, but then Annika B. and other girl came by and headed right, which made me hesitate... ah well. 7-8 was chasing both of them, Annika went off to 8 though and other gal had scampered on ahead. 9 was alone, Annika caught me to 10 and I was on the next-door knoll. Then did a different route to 11, and found the boulder first, woo!
To 12, caught a bit by the big fence issue, and then 13 really lost contact with Annika, because of a worse route out to the road. Alone but ok to 13, 14, slight issue to 15 because wasn't sure if I was allowed on a path through olive green. Turns out yes. Then 16, bad!!! searched lower too close to the road.
1165/2000
Arrived to Arlanda at early o'clock and just got to the Sam-Ross-Boris house in time to head out to the clubhouse to grab a ride to the race. Geared up in Ross clothes and headed out.
Was a mass start and pretty fun, but seemed like all the other girls just took off. Still, was a bit thick to #1, and caught back up to at least the end of the set of women. Then to #2, kinda doing my own thing, which I guess was good, because a bunch of the others had issues to it. I attacked off a bend in the trail I was pretty sure about.
3-4-5 were all fine, chasing down another girl, pulled ahead because she hesitated to #5. Then whoops to 6, I was right on, but then Annika B. and other girl came by and headed right, which made me hesitate... ah well. 7-8 was chasing both of them, Annika went off to 8 though and other gal had scampered on ahead. 9 was alone, Annika caught me to 10 and I was on the next-door knoll. Then did a different route to 11, and found the boulder first, woo!
To 12, caught a bit by the big fence issue, and then 13 really lost contact with Annika, because of a worse route out to the road. Alone but ok to 13, 14, slight issue to 15 because wasn't sure if I was allowed on a path through olive green. Turns out yes. Then 16, bad!!! searched lower too close to the road.
1165/2000
Saturday Mar 17, 2012 #
Note
(rest day)
Travel day(s)! Boston to Newark to Arlanda to Uppsala to Boden. Really, kinda started yesterday with the journey from Amherst. Many modes of transport involved, psyched to pay a visit to Ross-Sam-Boris and probably get some foot-o in en route. =)
Bulletin 3 not yet published, but here is the website to follow what's going on. The first race is a sprint on Wednesday, then a (men's) relay on Thursday (me, Alex, Greg). Then a rest day, followed by a mass start middle on Saturday and an ultra-long on Sunday. Good set of races!
Bulletin 3 not yet published, but here is the website to follow what's going on. The first race is a sprint on Wednesday, then a (men's) relay on Thursday (me, Alex, Greg). Then a rest day, followed by a mass start middle on Saturday and an ultra-long on Sunday. Good set of races!
Thursday Mar 15, 2012 #
7 AM
Running 10:13 1.05 mi (9:44 / mi) +29m 8:58 / mi
ahr:94 max:141
Hm, meant to go rollerski, ended up at the track instead somehow... well, really I woke up with the blister in the middle of my hand full of fluid, so decided rollerskiing would just be a bad idea!
HR monitor is giving totally bogus values (too low). And this is after I cleaned it. Might the battery in the transmitter need replacing? Has anyone done that?
HR monitor is giving totally bogus values (too low). And this is after I cleaned it. Might the battery in the transmitter need replacing? Has anyone done that?
Drills 8:28 0.58 mi (14:39 / mi)
ahr:127 max:154
Running intervals 21:10 3.08 mi (6:52 / mi)
ahr:132 max:154
5 x 800 at 3.01, 2.59, 3.00, 2.59, 3.00
So, pretty steady, but not so fast... ok for a first track session I guess, the legs need to get used to things.
So, pretty steady, but not so fast... ok for a first track session I guess, the legs need to get used to things.
Running 10:16 1.19 mi (8:37 / mi)
ahr:108 max:156
6 PM
Strength 8:00 [3]
Pre-colloquium dinner hammies and pushups.
Learned more about X-ray astronomy this afternoon. Future X-ray missions better than Chandra? Maybe, but not immediately... major tech challenge = make things light enough to launch, but exact enough to give good resolution. Solution? Adaptive optics for X-ray 'mirrors'... oooh!
Learned more about X-ray astronomy this afternoon. Future X-ray missions better than Chandra? Maybe, but not immediately... major tech challenge = make things light enough to launch, but exact enough to give good resolution. Solution? Adaptive optics for X-ray 'mirrors'... oooh!
Wednesday Mar 14, 2012 #
6 PM
Running 45:36 5.65 mi (8:04 / mi) +124m 7:33 / mi
ahr:144 max:163
Was hoping to orienteer, but got stuck at work again, not quite enough time. So headed out for Emily Dickinson (trail edition) which was nice. No podcasts, just cruising this time. Bit of mud on the birdhouse field, but not bad for 'mud season'...
Lower bit of legs still sore from weekend O, upper bit from yesterday's skiing.
Lower bit of legs still sore from weekend O, upper bit from yesterday's skiing.
Drills 7:58 0.59 mi (13:30 / mi) +1m 13:26 / mi
ahr:140 max:155
Injury-preventing drills at the Amherst track. How do I know they prevent injury? Eh, I don't. But I think they're a good idea, more directions of force applied = stronger for weird motions in the woods. Also, to work muscles not necessarily worked while just running, so keep it all balanced...
Running 5:17 0.62 mi (8:28 / mi) +12m 7:59 / mi
ahr:127 max:146
Strength 14:04 [1] 0.06 mi (3:53:23 / mi) +12m 2:24:12 / mi
ahr:79 max:103
10 min abs, 2 back, 2 SJJs
Nuclear Iran stuff on NPR All Things Considered
Nuclear Iran stuff on NPR All Things Considered
Tuesday Mar 13, 2012 #
5 PM
Rollerskiing 1:08:58 11.72 mi (5:53 / mi) +157m 5:39 / mi
ahr:145 max:178
Out for a post-work rollerski (warm!) with Alex. But the warm meant I forgot gloves and hands were not so happy, especially using the pole currently lacking a strap.
Anyways, 15 min of dp to start, then some intervals-ish over bumps on way out and back. Quite a bit of no poles to relieve hands from blistering, but then yeah, the hip muscles felt it! Good to do some skiing-specific stuff though, nervous about ski fitness heading into next week for sure!
Nice dinner at the Gagarins after, mmm Phil-teriyaki salmon. With surprise guest Ed!
Anyways, 15 min of dp to start, then some intervals-ish over bumps on way out and back. Quite a bit of no poles to relieve hands from blistering, but then yeah, the hip muscles felt it! Good to do some skiing-specific stuff though, nervous about ski fitness heading into next week for sure!
Nice dinner at the Gagarins after, mmm Phil-teriyaki salmon. With surprise guest Ed!
Sunday Mar 11, 2012 #
9 AM
Running warm up/down 4:05
ahr:161 max:167
Orienteering race 1:02:19 5.34 mi (11:40 / mi) +227m 10:18 / mi
ahr:114 max:159 17c
Classic Champs Day 2
And that was better. Braced up the ankle, and stayed cool, calm and collected throughout the race. Some not-good route choices, particularly at the beginning (1, 4, 6: 3m contours are *small*, no need to go around!), but much better execution than yesterday. Sergei G. took the win on Red though, by a bunch (~7 min), so still gotta find some speed back in the woods!
QuickRoute
1141/2000
And that was better. Braced up the ankle, and stayed cool, calm and collected throughout the race. Some not-good route choices, particularly at the beginning (1, 4, 6: 3m contours are *small*, no need to go around!), but much better execution than yesterday. Sergei G. took the win on Red though, by a bunch (~7 min), so still gotta find some speed back in the woods!
QuickRoute
1141/2000
Running warm up/down 11:15 [1] 1.17 mi (9:35 / mi) +18m 9:09 / mi
ahr:83 max:122
Saturday Mar 10, 2012 #
10 AM
Running warm up/down 5:51 0.64 mi (9:08 / mi) +28m 8:03 / mi
ahr:131 max:156
Drills warm up/down 2:39 0.17 mi (15:30 / mi)
ahr:133 max:162
Orienteering race 1:17:46 6.07 mi (12:49 / mi) +327m 10:58 / mi
ahr:147 max:178 18c
Classic Champs, Day 1
Oooh, that was pretty terrible. Got real lost, broke my magnifier, twisted my ankle. Some welcome to foot-o season, hmph! Was well behind the guys on Red, somehow still in the lead for the women, although Hannah was definitely ahead until her mistake right at the end!
Think part of things going terribly was just some wintertime rust. I didn't feel that comfy with my compass, I didn't like reading the little black marks on the map that were supposed to tell me things about rock (esp after magnifier bit the dust), and I didn't have near enough patience, had way to much go, go, go race-fast excitement.
So, how'd it play out:
1 - Slightly frantic start because of lateness, then a hesitation right close to the control, because I couldn't see it from 50m away. Realized I really had to be on the rock wall, so bopped up to find control.
2 - Tried to slightly skirt the green, worked pretty well.
3 - Got to bottom, no sign of ditch, look left, right, ah, I think that must be a rockpile, gotta go right!
4 - Wet feet in stream, but spike!
5 - Not cool, this control and the feature it's on are waaaay higher than on the map. I fixed my QR to control 4 and 6, and you can tell where I found 5. Not in the middle of the circle.
6 - Bit of a veer to check out the wrong reentrant right towards the end? Unclear if I intended that or not...
7 - Ouchie, as I was flying down the hill aggressively to 7, twisted my ankle, ouch ouch ouch. Walked into 7.
8 - Down to river, along it, diagnol up from a little reentrant.
9 - *The terrible*. Looks like I was right on line, but I had already messed up when I left the trail before my plan, which was to continue along to where it started to steeply decend, then I knew I could count on being on the right big spur. But I kept on the right bearing for a bit, and then went to check out some other rock, apparently. Figured I had to be too far right, but thought I was lower, so headed across hillside on what might of been the right angle for starting somewhere else. Found more rocks. Stopped. Confused. Someone offered to let me know where I was on their map. How embarrasing. Of course said no, went up to trail to relocate, which finally happened, although headed off on a not-perfect bearing from there, just barely caught myself. Bah.
10 - 11 - Distracted by other features quite close into the control. Not good.
12 - Was way left of where I intended, at least I relcoated effectively this time...
13 - 14 - 15 Finally a few ok controls!
16 - Played it safe because I was scared of the green, so went to distinct reentrant to take me most of the way in.
17 - Unintentionally off line. C'mon Ali, use that compass!
18 - On line, straight to it, not that terrible green...
QuickRoute
1124/2000
Oooh, that was pretty terrible. Got real lost, broke my magnifier, twisted my ankle. Some welcome to foot-o season, hmph! Was well behind the guys on Red, somehow still in the lead for the women, although Hannah was definitely ahead until her mistake right at the end!
Think part of things going terribly was just some wintertime rust. I didn't feel that comfy with my compass, I didn't like reading the little black marks on the map that were supposed to tell me things about rock (esp after magnifier bit the dust), and I didn't have near enough patience, had way to much go, go, go race-fast excitement.
So, how'd it play out:
1 - Slightly frantic start because of lateness, then a hesitation right close to the control, because I couldn't see it from 50m away. Realized I really had to be on the rock wall, so bopped up to find control.
2 - Tried to slightly skirt the green, worked pretty well.
3 - Got to bottom, no sign of ditch, look left, right, ah, I think that must be a rockpile, gotta go right!
4 - Wet feet in stream, but spike!
5 - Not cool, this control and the feature it's on are waaaay higher than on the map. I fixed my QR to control 4 and 6, and you can tell where I found 5. Not in the middle of the circle.
6 - Bit of a veer to check out the wrong reentrant right towards the end? Unclear if I intended that or not...
7 - Ouchie, as I was flying down the hill aggressively to 7, twisted my ankle, ouch ouch ouch. Walked into 7.
8 - Down to river, along it, diagnol up from a little reentrant.
9 - *The terrible*. Looks like I was right on line, but I had already messed up when I left the trail before my plan, which was to continue along to where it started to steeply decend, then I knew I could count on being on the right big spur. But I kept on the right bearing for a bit, and then went to check out some other rock, apparently. Figured I had to be too far right, but thought I was lower, so headed across hillside on what might of been the right angle for starting somewhere else. Found more rocks. Stopped. Confused. Someone offered to let me know where I was on their map. How embarrasing. Of course said no, went up to trail to relocate, which finally happened, although headed off on a not-perfect bearing from there, just barely caught myself. Bah.
10 - 11 - Distracted by other features quite close into the control. Not good.
12 - Was way left of where I intended, at least I relcoated effectively this time...
13 - 14 - 15 Finally a few ok controls!
16 - Played it safe because I was scared of the green, so went to distinct reentrant to take me most of the way in.
17 - Unintentionally off line. C'mon Ali, use that compass!
18 - On line, straight to it, not that terrible green...
QuickRoute
1124/2000
Thursday Mar 8, 2012 #
Strength 8:00 [3]
Hammies + pushups, post work
Wednesday Mar 7, 2012 #
4 PM
Running 1:21 0.1 mi (13:30 / mi) +21m 8:10 / mi
ahr:113 max:149
Orienteering 1:16:44 4.63 mi (16:34 / mi) +345m 13:27 / mi
ahr:136 max:161 13c
Wahoo! Awesome fun orienteering in the woods! Bit of snow around, but quite warm, no need for gloves, t-shirt did seem an option at the start.
Did alternate-lead memory-o with Alex for the first 4, went fine, although we nearly had to go over a cliff to 1. Talked out loud our plans for the route, what we saw or didn't.
Then puttered around, trying to make sure I was friends with my compass (had a dream in which I'd lost the ability to orient my map! super-anxiety dream, terrible!) and mostly was, and used other things happily, but became very off to #12, tempted by a similar feature on the same ridge 100m away. Didn't realize in fact til afterwards when things didn't add up on route to #13. Think I became off early on in the route, didn't correct when it might have been possible along the rocky bit on the way down.
I think the route to the finish is an interesting choice- down around on trails or across? Before the wind storm, I'm pretty sure I would have chosen across, but there's a lot of fallen trees, making your way is way more difficult in the lower woods, so I opted for trails.
1106/2000
Did alternate-lead memory-o with Alex for the first 4, went fine, although we nearly had to go over a cliff to 1. Talked out loud our plans for the route, what we saw or didn't.
Then puttered around, trying to make sure I was friends with my compass (had a dream in which I'd lost the ability to orient my map! super-anxiety dream, terrible!) and mostly was, and used other things happily, but became very off to #12, tempted by a similar feature on the same ridge 100m away. Didn't realize in fact til afterwards when things didn't add up on route to #13. Think I became off early on in the route, didn't correct when it might have been possible along the rocky bit on the way down.
I think the route to the finish is an interesting choice- down around on trails or across? Before the wind storm, I'm pretty sure I would have chosen across, but there's a lot of fallen trees, making your way is way more difficult in the lower woods, so I opted for trails.
1106/2000
Running 9:13 0.88 mi (10:29 / mi) +44m 9:04 / mi
ahr:114 max:150
Tuesday Mar 6, 2012 #
6 PM
Running 15:08 0.62 mi (24:35 / mi) +3m 24:13 / mi
ahr:101 max:137
Drills 7:07 0.43 mi (16:25 / mi)
ahr:128 max:142
Orienteering 27:31 2.35 mi (11:43 / mi) +126m 10:02 / mi
ahr:110 max:155 22c
PG's special Ali training course (i.e. run up the steep hill x 2) on the UMass campus. Ran it backwards to mix things up.
In the dark, with a small headlight to read the map, most of campus (aside from the hill!) is lit up. A nice touch to do it at night actually, tidge less familiar. I ran smooth, aside from the on-the-way down controls from hill. Pretty sure I didn't find them.
Not sure I believe HRM that this was all L1. Certainly going up that hill wasn't! Maybe needs some cleaning...
1093/2000 - (Last foot-o = Jan 14th. Eep!)
In the dark, with a small headlight to read the map, most of campus (aside from the hill!) is lit up. A nice touch to do it at night actually, tidge less familiar. I ran smooth, aside from the on-the-way down controls from hill. Pretty sure I didn't find them.
Not sure I believe HRM that this was all L1. Certainly going up that hill wasn't! Maybe needs some cleaning...
1093/2000 - (Last foot-o = Jan 14th. Eep!)
Running 15:33 [1] 1.75 mi (8:54 / mi) +21m 8:35 / mi
ahr:99 max:125
Strength 8:20 [1] 0.03 mi (4:39:24 / mi) +4m 3:17:13 / mi
ahr:67 max:103
Pushups/hammies
Monday Mar 5, 2012 #
5 PM
Running 51:45 5.68 mi (9:07 / mi) +74m 8:45 / mi
ahr:140 max:168
Yeehaw! Found a way to make this run more off-road, super psyched. After the little Emily Dickinson trail stint along the river, have to do a short stint actually on bike trial (paved), but then can dash off into the Amherst bird meadow on the left, then cross the bike path again for a bit on the right and then cross once more, following a woods road for a smidge, but otherwise, trails all the way back to 116!
Crunchy snow, made the ankles work a bit, which is probably good. Listened to a bunch of TED talks, more than one on an underwater theme. Octopi are apparently pretty awesome. Then also one on designing anesthesia systems for developing-world hospitals where you can't count on things like say, a steady supply of electricity. Felt fine!
Crunchy snow, made the ankles work a bit, which is probably good. Listened to a bunch of TED talks, more than one on an underwater theme. Octopi are apparently pretty awesome. Then also one on designing anesthesia systems for developing-world hospitals where you can't count on things like say, a steady supply of electricity. Felt fine!
Strength 14:08 [1] 0.02 mi (11:50:48 / mi) +1m 10:14:44 / mi
ahr:89 max:110
Core times
Sunday Mar 4, 2012 #
11 AM
XC skiing 1:03:35 9.34 mi (6:48 / mi) +265m 6:15 / mi
ahr:121 max:172
And first morning really without a sore throat- wahoo! Back to Ole's, skied with Brendan (who was moving pretty gosh-darn quick at times!) around most of the loop, then did 3 repeats up repeat hill. Was cheered on by two guys skiing in the other direction at one point, nice to have the encouragement!
Not super-hard intervals, but pretty good ones. Fun to push a bit again.
Not super-hard intervals, but pretty good ones. Fun to push a bit again.
Saturday Mar 3, 2012 #
12 PM
XC skiing 58:28 5.7 mi (10:15 / mi) +220m 9:10 / mi
ahr:124 max:158
And there's snow! At Ole's, skiing around loop #1. But the snow was verrrrry slow- new, melting stuff that just suctioned your skis to it.
Skied the loop forwards once with Brendan, then in reverse solo, including 10 min no-pole.
Skied the loop forwards once with Brendan, then in reverse solo, including 10 min no-pole.
2 PM
XC skiing 58:39 5.91 mi (9:55 / mi) +178m 9:04 / mi
ahr:131 max:156
After a big vat of chili, back out for a bit of an afternoon ski. Tried to plan my route to avoid the most melting snow, aimed for the woods and repeat hill, which were definitely more pleasant. Alternated techniques: no poles, double pole, normal, double pole, no pole, normal.
Felt only a wee bit more tired than I might expect, going to consider myself pretty much illness-recovered! Sore throat was really mild in the morning.
Felt only a wee bit more tired than I might expect, going to consider myself pretty much illness-recovered! Sore throat was really mild in the morning.
Friday Mar 2, 2012 #
5 PM
Running 21:03 2.14 mi (9:50 / mi) +36m 9:21 / mi
ahr:106 max:140
Well, feeling substantially less miserable, headed out for a joggeroo post-work and pre-drive to VT. Just around the block, in a white snowy world! Looks like it won't probably be that way after this weekend... Happy to get the endorphins flowing, a bit.
Strength 8:00 [1]
Hammies/pushups. Almost the end of NPR fund drive?
Thursday Mar 1, 2012 #
Strength 14:00 [1]
Core times, 10 min abs, 2 back, 2 SJJs.
Still sick, I think a bit less so, but throat still hurt tons in the morning, hopefully not when I wake up tomorrow, will see. Might let myself out for jog if not... still more important is getting to ski this weekend!
Still sick, I think a bit less so, but throat still hurt tons in the morning, hopefully not when I wake up tomorrow, will see. Might let myself out for jog if not... still more important is getting to ski this weekend!