Training Log Archive: AliCIn the 31 days ending Jul 31, 2012:
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Tuesday Jul 31, 2012 #
6 PM
Cycling 58:49 16.08 mi (3:39 / mi) +461m 3:22 / mi
ahr:130 max:155
And given the Gang of 5 injury list, this was a good workout for the day! Nice bike ride from the Gagarins' house, mostly chit-chatting with Alex, and then a flat tire struck about halfway through.
A bit slower than presto-change-o, but it got changed (stroke of Alex-genius to deflate the tube a bit before trying to get it out of tire) and then continued on.
The whole ride felt pretty fine, decided towards the end to try to actually keep up with Phil, which was fun + a bit more work! =)
A bit slower than presto-change-o, but it got changed (stroke of Alex-genius to deflate the tube a bit before trying to get it out of tire) and then continued on.
The whole ride felt pretty fine, decided towards the end to try to actually keep up with Phil, which was fun + a bit more work! =)
Monday Jul 30, 2012 #
5 PM
Cycling 3:59 1.09 mi (3:39 / mi) +6m 3:36 / mi
ahr:113 max:124
Whoa there, strange sets of colors for me- where is the green (running) where is the pink (orienteering)???
Crosstrainer 15:05 1.6 mi (9:26 / mi) +4m 9:21 / mi
ahr:141 max:150
This was good! Ellipticalling didn't hurt the ankle at all, although I did purposefully set the crossramp setting low (3) so that I wouldn't get too much dorsiflexion during the stride. Psyched!
Cycling 39:34 10.3 mi (3:50 / mi) +51m 3:47 / mi
ahr:126 max:149
Well, forgot my bike lock the first time, and was too worried about bike stealage possibility, so after first ellitpical bit, cycled back home for the lock. And then did a bit on the stationary bike.
Read ONA while on the bike, mostly Bud Laird's articles about using non-standard areas for orienteering the second specifically on the Valley of Fire. It sounds like a really cool place, and I bet I would enjoy running around there, but I might go insane with the photomatching 'controls'....
Read ONA while on the bike, mostly Bud Laird's articles about using non-standard areas for orienteering the second specifically on the Valley of Fire. It sounds like a really cool place, and I bet I would enjoy running around there, but I might go insane with the photomatching 'controls'....
Crosstrainer 10:05 1.09 mi (9:15 / mi) +1m 9:14 / mi
ahr:138 max:154
I had the choice of the film Shallow Hal, a cooking show, and Olympic boxing on the 3 TVs...
C • Choice 14
Cycling 5:49 1.37 mi (4:16 / mi) +40m 3:54 / mi
ahr:122 max:157
Strength 12:00 [1] 0.43 mi (27:54 / mi) +16m 25:01 / mi
ahr:81 max:96
Abs + back
Sunday Jul 29, 2012 #
11 AM
Rollerskiing 32:38 4.65 mi (7:01 / mi) +108m 6:33 / mi
ahr:125 max:159
And first rollerski of the year! So now hands are blister central...
Just a short little double pole to get the body used to it, accompanied by Ian on a bike. Nice to get out, ankle was fine with it, and toe too, although walking in the boots hurt the toe a bit.
Just a short little double pole to get the body used to it, accompanied by Ian on a bike. Nice to get out, ankle was fine with it, and toe too, although walking in the boots hurt the toe a bit.
Strength 5:30 [1] 0.16 mi (34:26 / mi) +24m 23:29 / mi
ahr:76 max:93
5 real pushups, 10 wimpy ones x 3
Hammie exercises (10s) x 3
Hammie exercises (10s) x 3
Saturday Jul 28, 2012 #
9 AM
Cycling 1:12:56 18.23 mi (4:00 / mi) +619m 3:37 / mi
ahr:127 max:166
Nice bike route! I looked up something that seemed plausible on Google Maps and was very pleasantly surprised that it ended up being such a good loop. There was a really good extended climb for about 30 min (must admit, at some point I kinda wished it would stop) all on good pavement. Also Buffam Rd. was particularly carless, which was nice.
Great weather, and ankle seemed fine with biking. I didn't come out of my saddle as to not put extra pressure on it though. Silly right toe keeps on being annoying though, it only likes being in flip-flops or 212s, it seems. Maybe I can adjust bike shoes to put a little less pressure on it.
Great weather, and ankle seemed fine with biking. I didn't come out of my saddle as to not put extra pressure on it though. Silly right toe keeps on being annoying though, it only likes being in flip-flops or 212s, it seems. Maybe I can adjust bike shoes to put a little less pressure on it.
Strength 12:00 [1] 0.32 mi (37:30 / mi) +25m 30:11 / mi
ahr:74 max:91
Abs + back
Friday Jul 27, 2012 #
8 AM
Note
Doctor's Apt
Verdict: I have a soft tissue injury in my ankle, not a super-helpful diagnosis. I guess it's nice to have it confirmed he doesn't think it's a broken bone, but it really doesn't help me figure out what further action I should take.
Basically, when I saw the sports doc 2 months before WOC, he thought I needed an MRI to figure out why I was having the outside-back-of-the-ankle pain upon eversion. I didn't opt for it then, because even if it showed me I needed surgery, I wasn't going to do that before WOC. So skipped for the time being and I was supposed to report back.
Whatever I did in the relay isn't that normal pain-upon eversion thing though, because it hurts more in the front (but also the back). I have no idea what I have damaged, but obviously something. Will it heal on it's own, whatever it is? And if so, how in the world do I make sure it doesn't happen again, because that wasn't fun. And also, possibly unrelated, do I still need to see someone about eversion issues? Ahhhhhh
So, current mission includes figuring out confusing insurance stuff (I have a new plan for just the month of Aug, not very convenient.) And then either making an apt with the guy I've been seeing here, or someone more ankle-specialist...
Verdict: I have a soft tissue injury in my ankle, not a super-helpful diagnosis. I guess it's nice to have it confirmed he doesn't think it's a broken bone, but it really doesn't help me figure out what further action I should take.
Basically, when I saw the sports doc 2 months before WOC, he thought I needed an MRI to figure out why I was having the outside-back-of-the-ankle pain upon eversion. I didn't opt for it then, because even if it showed me I needed surgery, I wasn't going to do that before WOC. So skipped for the time being and I was supposed to report back.
Whatever I did in the relay isn't that normal pain-upon eversion thing though, because it hurts more in the front (but also the back). I have no idea what I have damaged, but obviously something. Will it heal on it's own, whatever it is? And if so, how in the world do I make sure it doesn't happen again, because that wasn't fun. And also, possibly unrelated, do I still need to see someone about eversion issues? Ahhhhhh
So, current mission includes figuring out confusing insurance stuff (I have a new plan for just the month of Aug, not very convenient.) And then either making an apt with the guy I've been seeing here, or someone more ankle-specialist...
6 PM
Cycling 18:54 4.07 mi (4:39 / mi) +68m 4:25 / mi
ahr:109 max:153
Hmph. So I realized my car was at home, so I diligently cycled home, then went back into the gym, only to discover it was closed for floor resurfacing! Boo!
So I cycled a bit bonus up Amity Hill, but still not a real workout, although was impressed HR got to 150 or so, so that's starting to do something...
So I cycled a bit bonus up Amity Hill, but still not a real workout, although was impressed HR got to 150 or so, so that's starting to do something...
Strength 1:56 [1] 0.06 mi (32:05 / mi) +1m 30:30 / mi
ahr:95 max:105
Whoa! Look who started doing her pushups! 3 x 15, but wimp-style, on knees, because ankle doesn't want the pressure yet
Thursday Jul 26, 2012 #
Strength 12:00 [1]
Wahoo - woke up this morning and could actually distinguish my ankle bone, very exciting! I have an apt tomorrow with a doctor at the health center, but not with the sports medicine doc that I've seen before, I was really hoping for that... well, anyways, will finally get a first diagnosis and then figure out if I need to go seek out further attention.
10 min abs, 2 min back, leaving off SJJs to be kind to ankle for now.
10 min abs, 2 min back, leaving off SJJs to be kind to ankle for now.
Wednesday Jul 25, 2012 #
Note
A nice day in the Alps yesterday, very solidly taped up my ankle and had a wander around the Aiguille du Midi, thanks to the télépherique. Both the Aiguille du Midi itself and the télépherique are impressive. The latter just flings you up the mountain at 12.5 m/s, pretty darn cool, if a cheating way to get to 3,842m =).
And ankle is feeling a bunch better, I can walk with only a slight limp now and the swelling is going down. Still definitely want to see a doctor to figure out what is up and definitely will put off running for a bunch longer.
And ankle is feeling a bunch better, I can walk with only a slight limp now and the swelling is going down. Still definitely want to see a doctor to figure out what is up and definitely will put off running for a bunch longer.
Tuesday Jul 24, 2012 #
Note
And more fun than the pharmacie is the pâtisserie! I'm attempting to sample as many pastries as possible (however, Neil's challenge of sampling all pastries is probably just not going to happen). So far:
un godiot reblochon - savory puff pastry filled with melted reblochon and coarsely cracked pepper
une tarte au sucre - simple brioche-type dough surround by sugar, so it ends up with a sugary crust on top and a syrupy bottom which was in the pan
une quiche aux onions et lardons - a quite scrumptious quiche
un houchard - rectangular top and bottom, maybe brioche dough again, filled with vanila creme and little dark chocolate chips
un croix de savoie - simple crossed pastry with vanilla creme inside
My style is slightly cramped by being allergic to almonds, there are some tasty looking things that are made with almond paste...
Also, yesterday, a herd of sheep came down the main street in town, right outside my window. Woo life in the Alps! =)
un godiot reblochon - savory puff pastry filled with melted reblochon and coarsely cracked pepper
une tarte au sucre - simple brioche-type dough surround by sugar, so it ends up with a sugary crust on top and a syrupy bottom which was in the pan
une quiche aux onions et lardons - a quite scrumptious quiche
un houchard - rectangular top and bottom, maybe brioche dough again, filled with vanila creme and little dark chocolate chips
un croix de savoie - simple crossed pastry with vanilla creme inside
My style is slightly cramped by being allergic to almonds, there are some tasty looking things that are made with almond paste...
Also, yesterday, a herd of sheep came down the main street in town, right outside my window. Woo life in the Alps! =)
Monday Jul 23, 2012 #
Note
Today's adventure = going to the pharmacy. I'd run out of ibuprofen first thing yesterday, and the pharmacy was closed yesterday, so today was first time. Some new, related vocab:
la cheville = ankle
une entorse de la cheville = a twisted ankle
le gonflement = swelling
la radiographie = Xray
un comprimé = pill
Ankle is a little bit less painful to walk on, but still doesn't really want to bend in any direction today. Hoping for marked improvement before I have to walk around airports on Wed!
la cheville = ankle
une entorse de la cheville = a twisted ankle
le gonflement = swelling
la radiographie = Xray
un comprimé = pill
Ankle is a little bit less painful to walk on, but still doesn't really want to bend in any direction today. Hoping for marked improvement before I have to walk around airports on Wed!
Sunday Jul 22, 2012 #
Note
(injured)
Boo, I'm not heading up Mont Blanc right now. =(
Forgot to mention, but yesterday in the relay, my right ankle really started hurting. I thought about it a few times, when it became particularly painful during the race, but there were more important things at hand. Immediately post-race I realized something was more wrong than normal and it hasn't gotten better since.
In fact, it's all swollen up now, especially over the outside ankle bone-nub, but also a bit on the inside. Which is strange, because it doesn't actually hurt in those places, it hurts in front and behind the ankle joint, when any forward or back motion happens. Totally don't know what might be wrong, but it hurts, I can't walk normally, and so I'm not hiking up Mont Blanc. Was really sad to have to make that call, because I was really, really looking forward to it!!!
So now the mission is to do things to let my ankle heal as readily as possible. Currently on the R and E of RICE, however haven't found any ice nor a pair of scissors to cut tape for compression and the local Carrefour is closed because it's dimanche.
Forgot to mention, but yesterday in the relay, my right ankle really started hurting. I thought about it a few times, when it became particularly painful during the race, but there were more important things at hand. Immediately post-race I realized something was more wrong than normal and it hasn't gotten better since.
In fact, it's all swollen up now, especially over the outside ankle bone-nub, but also a bit on the inside. Which is strange, because it doesn't actually hurt in those places, it hurts in front and behind the ankle joint, when any forward or back motion happens. Totally don't know what might be wrong, but it hurts, I can't walk normally, and so I'm not hiking up Mont Blanc. Was really sad to have to make that call, because I was really, really looking forward to it!!!
So now the mission is to do things to let my ankle heal as readily as possible. Currently on the R and E of RICE, however haven't found any ice nor a pair of scissors to cut tape for compression and the local Carrefour is closed because it's dimanche.
Saturday Jul 21, 2012 #
11 AM
Running 5:00 [1]
Somehow didn't quite have enough time for a real good warm-up after checking out the arena layout + putting on stuff...
Orienteering 35:30 [4]
Wahoo!! A really run, came in 3rd for the first leg of the relay! Was super-fun to be running around those top gals, and I totally stayed enough in contact to go to the right forkings. I even think I was the first one there to my second forking, woo! It was definitely hard to run and orienteer at that pace, but was amazing to come into the stadium for the spectator control in easy sight of 1st place and then move up into 3rd before the handoff. A really nice ending to the week! =)
And, with good runs by Sandra and Sam, we came in 15th overall, we think the top relay result ever for the US women in the relay!
And, with good runs by Sandra and Sam, we came in 15th overall, we think the top relay result ever for the US women in the relay!
Friday Jul 20, 2012 #
12 PM
Running 4:00 [1]
Mostly just chatted with Judy to the start, walking, but a bit of a jog before and after (including going to the wrong start at first...)
Orienteering 36:00 [2] 4.0 km (9:00 / km) +100m 8:00 / km
Easy-peasy jog around the OM-A course at Jorat. Many of the teams were doing this, a very elite field today on OL for instance, with many of the men who will run the relay legs for Finland-Norway-Sweden. The Swedish women opted for OK instead (only 2.9 k).
Anyways, a nice putter around, thinking about route choices in this terrain and just also about finding controls. A few mistakes- one because a line wasn't cut, hiding a trail, a second because, well it was just a tough control to find, probably should have aimed off, and a third because I just goofmuppeted it. Third one was the worst...
-----------------------------------------------------
1 - Trail to dashing into a ditch on the side of the trail, no prob.
2 - Up trail until yellow, but then I became confused upon hitting the earthbank, kinda decided it was the earth wall that should be later on. Continued on anyways, which was good.
3 - Cut, trail, trail, pace count.
4 - Trail on the right, found ditch a-ok
5 - Follow ditch to bend, quick hop into ditch #2.
6 - On a dedicated bearing through green, hit it well.
7 - Bah, followed invisible trail under red line!! Confusion!
8 - Scarry 'end of trail' control. The best technique for these is definitely to come at them from the trail end, aiming off if required. Of course, if set like this one, that's really hard, because trail is behind the control, so seems so wasteful..
9 - Most whoops of the course. Followed trail that 8 was on the end of, but then took a bearing as if I hadn't. Turns out, that doesn't really work. Ended up lost in patches of green too far to the W.
10 - More trails, spike.
11 - Straight, confidently on compass.
12 - Should have exited more directly to trail from 11, but fine.
Anyways, a nice putter around, thinking about route choices in this terrain and just also about finding controls. A few mistakes- one because a line wasn't cut, hiding a trail, a second because, well it was just a tough control to find, probably should have aimed off, and a third because I just goofmuppeted it. Third one was the worst...
-----------------------------------------------------
1 - Trail to dashing into a ditch on the side of the trail, no prob.
2 - Up trail until yellow, but then I became confused upon hitting the earthbank, kinda decided it was the earth wall that should be later on. Continued on anyways, which was good.
3 - Cut, trail, trail, pace count.
4 - Trail on the right, found ditch a-ok
5 - Follow ditch to bend, quick hop into ditch #2.
6 - On a dedicated bearing through green, hit it well.
7 - Bah, followed invisible trail under red line!! Confusion!
8 - Scarry 'end of trail' control. The best technique for these is definitely to come at them from the trail end, aiming off if required. Of course, if set like this one, that's really hard, because trail is behind the control, so seems so wasteful..
9 - Most whoops of the course. Followed trail that 8 was on the end of, but then took a bearing as if I hadn't. Turns out, that doesn't really work. Ended up lost in patches of green too far to the W.
10 - More trails, spike.
11 - Straight, confidently on compass.
12 - Should have exited more directly to trail from 11, but fine.
Thursday Jul 19, 2012 #
11 AM
Orienteering 50:00 [2]
Relay model @ Les Gares 10
Drew a little course, and ran around. Back into the land of flatness, few contour features and much vegetation. Okidoke, gotta make it work! I think very accurate compass work is the name of the game when not on trails. Sometimes I was just a bit off and that 1) takes extra time and 2) sometimes you don't see the control. So for tomorrow, want to be accurate on my compass and take the trail routes when I should.
However, I will be starting first, so it's going to be a bit of a different game. There will be loads of women around, going to different forkings and probably just flying on the trails. I'm very excited to try running the first leg, see if I can keep up with the lead pack, but also nervous! I will have to just be diligent to always be in contact, even if it means losing the pack. Going to the wrong fork is just much worse!!
Drew a little course, and ran around. Back into the land of flatness, few contour features and much vegetation. Okidoke, gotta make it work! I think very accurate compass work is the name of the game when not on trails. Sometimes I was just a bit off and that 1) takes extra time and 2) sometimes you don't see the control. So for tomorrow, want to be accurate on my compass and take the trail routes when I should.
However, I will be starting first, so it's going to be a bit of a different game. There will be loads of women around, going to different forkings and probably just flying on the trails. I'm very excited to try running the first leg, see if I can keep up with the lead pack, but also nervous! I will have to just be diligent to always be in contact, even if it means losing the pack. Going to the wrong fork is just much worse!!
Running 2:30 [1]
Mini warm-up joggeroo
Wednesday Jul 18, 2012 #
12 PM
Running 5:00 [1]
And beautiful- a 1h drive + cog railway up to ~1800m with an awesome view of Mont Blanc to the south. Acquired number and starttime and then downhill jog to the start... ok a net-climb race again!
Drills 5:00 [1]
Had enough time for drills.
Orienteering race 1:38:11 [4] *** 8.6 km (11:25 / km) +380m 9:21 / km
22c
Day 4 - Long - Bretaye: 2nd in Women's Elite
Holy moly long race! I knew the 8.6 + 380m climb would be a tough one, but I thought still maybe under 90 min, not so much... But I really enjoyed it and had a good race, think I paced it just about right, I was tired at the end, but could still push up the last hill and into the finish.
Orienteering-wise it also went well. Didn't get the route choices perfectly right, but avoided the worst options at least. Also some slowness to stay in contact in the complicated bit towards the end. I came in 2nd to Julia Gross (results), who is on the Swiss team and got 2nd at the WUOC sprint, according to Sandra. Our WRE points are pretty similar, but she got me by ~3min. I bet the very fastest women would have been at least 10 min ahead, because somehow they can just do that...
***Route choice zone:***
1 - (0.25) Just hesitant in the green.
2 - (1.41) So I avoided the really silly over-the-mountain straight route, but didn't quite find the all the way around route where you came up solidly from the bottom, looks like that was faster...
3 - (0.19) Followed an elephant track more S than I thought, ended up in a slightly longer road run, ate some chocolate (key!). =)
4 - (0.25) Over the hilltops, which was probably a good choice, but the time was lost in not going out to the trail immediately, going through steep stream valley instead. And maybe can skip the first hilltop and go for open marsh instead.
5 - (0.08) Took the lower elephant track
6 - (0.11) Pretty good, through open marsh.
7 - (0.00) Woo! But still not perfect, Alex resurfaced after I passed her, found a better way through the stream valley, involving less green.
8 - (0.00) Compass, elephant tracks.
9 - (1.27) Whoops, should have stayed on big trail longer...
10 - (1.50) Whoops again, should not have scaled the giant wall of contours, there was a nice way around on the left and at least a better way on the right... this was my worst route choice fail.
****Tricky zone:****
11 - (0.34) This is more time than I think I should have lost on this leg... I went through saddle and down, maybe would have been better skirting big cliff?
12 - (0.45) Picked my way slowly, managed to get through the right bit of green to my reentrant, but not confidently.
13 - (1.11) Micro-route choice fail: ended up climbing up a green cliff, arms + heel hook required, not a good idea at all... Gosh, I am just losing time left and right on this section....
14 - (0.21) Finally, not too bad in this section - ran to big cliff, around the bottom and spike! Perhaps better around top.
15 - (0.05) A wee leg, but no probs.
16 - (0.00) Trail run!
17 - (0.23) Oooh, tough leg, find mini reentrant in green, scared, scared, scared. Turned out of yellow reentrant too early, but scoured far side of nose to find without too many probs.
18 - (0.48) Oh! This confused me because there was a little form-line hill with a marsh *on top*. What? Usually little round contours with marshes in them are depressions...
19 - (0.09) Not bad.
20 - (0.25) Somehow was too hesitant? This was easy, I should have been faster...
**** Running zone: ***
21 - (0.15) Down, then up. I am very impressed that women were running this faster than I was, I was definitely trying hard!!
22 - (0.01) Short leg, almost had it.
Finish - (0.07) Wow, again, very impressed I got beaten by 7 seconds in the (uphill) finish chute!
Holy moly long race! I knew the 8.6 + 380m climb would be a tough one, but I thought still maybe under 90 min, not so much... But I really enjoyed it and had a good race, think I paced it just about right, I was tired at the end, but could still push up the last hill and into the finish.
Orienteering-wise it also went well. Didn't get the route choices perfectly right, but avoided the worst options at least. Also some slowness to stay in contact in the complicated bit towards the end. I came in 2nd to Julia Gross (results), who is on the Swiss team and got 2nd at the WUOC sprint, according to Sandra. Our WRE points are pretty similar, but she got me by ~3min. I bet the very fastest women would have been at least 10 min ahead, because somehow they can just do that...
***Route choice zone:***
1 - (0.25) Just hesitant in the green.
2 - (1.41) So I avoided the really silly over-the-mountain straight route, but didn't quite find the all the way around route where you came up solidly from the bottom, looks like that was faster...
3 - (0.19) Followed an elephant track more S than I thought, ended up in a slightly longer road run, ate some chocolate (key!). =)
4 - (0.25) Over the hilltops, which was probably a good choice, but the time was lost in not going out to the trail immediately, going through steep stream valley instead. And maybe can skip the first hilltop and go for open marsh instead.
5 - (0.08) Took the lower elephant track
6 - (0.11) Pretty good, through open marsh.
7 - (0.00) Woo! But still not perfect, Alex resurfaced after I passed her, found a better way through the stream valley, involving less green.
8 - (0.00) Compass, elephant tracks.
9 - (1.27) Whoops, should have stayed on big trail longer...
10 - (1.50) Whoops again, should not have scaled the giant wall of contours, there was a nice way around on the left and at least a better way on the right... this was my worst route choice fail.
****Tricky zone:****
11 - (0.34) This is more time than I think I should have lost on this leg... I went through saddle and down, maybe would have been better skirting big cliff?
12 - (0.45) Picked my way slowly, managed to get through the right bit of green to my reentrant, but not confidently.
13 - (1.11) Micro-route choice fail: ended up climbing up a green cliff, arms + heel hook required, not a good idea at all... Gosh, I am just losing time left and right on this section....
14 - (0.21) Finally, not too bad in this section - ran to big cliff, around the bottom and spike! Perhaps better around top.
15 - (0.05) A wee leg, but no probs.
16 - (0.00) Trail run!
17 - (0.23) Oooh, tough leg, find mini reentrant in green, scared, scared, scared. Turned out of yellow reentrant too early, but scoured far side of nose to find without too many probs.
18 - (0.48) Oh! This confused me because there was a little form-line hill with a marsh *on top*. What? Usually little round contours with marshes in them are depressions...
19 - (0.09) Not bad.
20 - (0.25) Somehow was too hesitant? This was easy, I should have been faster...
**** Running zone: ***
21 - (0.15) Down, then up. I am very impressed that women were running this faster than I was, I was definitely trying hard!!
22 - (0.01) Short leg, almost had it.
Finish - (0.07) Wow, again, very impressed I got beaten by 7 seconds in the (uphill) finish chute!
Tuesday Jul 17, 2012 #
Running 10:00 [2]
Orienteering race 30:28 [4] 3.3 km (9:14 / km) +70m 8:21 / km
15c
Middle @ La Pile
Used Sandra's entry on DAL (Women's A Long) for today. The terrain was most like previous WOC in France, but a little more manageable. Limestone rubble-ness made for tough running in places, but only in places, not absolutely everywhere.
It wasn't a great race, but no big mistakes, it was nice to never be wandering out there. Some serious hesitations though, gotta get over that.
#1 - Behind the Argentinian dude from the start, I could have passed, but he was running fast enough. Then straight up up up to the control, on compass, noted a boulder on the way.
#2 - Compass to trail junction, slight scoot around the hill, before up and over continuing on compass. Thicket before boulder = helpful!
#3 - On compass, uphill, slightly hesitant, should have just gone for it.
#4 - Wishy-washy, then decided straight. For first 2/3, I went well, hitting the trail junction, but then I wussed out b/c of green and I went around to yellow depression, then went through green anyways? Boo, bad judgement call. Then I was looking for a cliff in the middle of a lot of limestone broken stuff in green and I heard the beep of the control before seeing the feature or the control.... Not awesome end of the execution!!
#5 - A bit hesitant, but straight too on compass.
#6 - Compass, nervous through green, could have been less hesitant, because there was a hill to catch at the end.
#7 - Hm, missed a trail route this time. Whoops. Did spike, but not best route.
#8 - Ug. Most hesitant, was wishy-washy on decision from the start and then couldn't figure out what yellow depression I was in, even after full stopping for a good long bit. Continued on anyways, found control, a bit lower than expected. Better: straight on bearing, pass yellow dep., go down nose.
#9 - Compass, spike
#10 - Wonderfully open yellow! I can see things! Should have gone around on left instead of right though, left was less rocky, thus faster.
#11 - Down yellowness, up trail a smidge, compass on in.
#12 - Compass, spike!
#13 - And back in the open, although was a bit tough to get there with the limestone rubble.
#14 - Somehow slightly left.
#15 - Running, running
Used Sandra's entry on DAL (Women's A Long) for today. The terrain was most like previous WOC in France, but a little more manageable. Limestone rubble-ness made for tough running in places, but only in places, not absolutely everywhere.
It wasn't a great race, but no big mistakes, it was nice to never be wandering out there. Some serious hesitations though, gotta get over that.
#1 - Behind the Argentinian dude from the start, I could have passed, but he was running fast enough. Then straight up up up to the control, on compass, noted a boulder on the way.
#2 - Compass to trail junction, slight scoot around the hill, before up and over continuing on compass. Thicket before boulder = helpful!
#3 - On compass, uphill, slightly hesitant, should have just gone for it.
#4 - Wishy-washy, then decided straight. For first 2/3, I went well, hitting the trail junction, but then I wussed out b/c of green and I went around to yellow depression, then went through green anyways? Boo, bad judgement call. Then I was looking for a cliff in the middle of a lot of limestone broken stuff in green and I heard the beep of the control before seeing the feature or the control.... Not awesome end of the execution!!
#5 - A bit hesitant, but straight too on compass.
#6 - Compass, nervous through green, could have been less hesitant, because there was a hill to catch at the end.
#7 - Hm, missed a trail route this time. Whoops. Did spike, but not best route.
#8 - Ug. Most hesitant, was wishy-washy on decision from the start and then couldn't figure out what yellow depression I was in, even after full stopping for a good long bit. Continued on anyways, found control, a bit lower than expected. Better: straight on bearing, pass yellow dep., go down nose.
#9 - Compass, spike
#10 - Wonderfully open yellow! I can see things! Should have gone around on left instead of right though, left was less rocky, thus faster.
#11 - Down yellowness, up trail a smidge, compass on in.
#12 - Compass, spike!
#13 - And back in the open, although was a bit tough to get there with the limestone rubble.
#14 - Somehow slightly left.
#15 - Running, running
Note
And then spectating the middle final. Cheered hard for Louise coming down the chute, just got there in time. Then we were all surprised by Simone N-L making a mistake, misreading which control to go to next and doing 16 ->15 instead of 7->8 or something like that, whoops! Left the win open for Minna, although she very well might have taken it without Simone's mistake anyways. Tove had a very determined finish-chute run to cement a 2nd place with a Russian in 3rd.
Men's side was bonus fun, since we had chosen teams by draft to see who won, top 5 of our teams of 7 to count (Boris won). Favorite Theirry just didn't have it today, and so totally cool to see a new nation win a gold, a happy day for Latvia!
Men's side was bonus fun, since we had chosen teams by draft to see who won, top 5 of our teams of 7 to count (Boris won). Favorite Theirry just didn't have it today, and so totally cool to see a new nation win a gold, a happy day for Latvia!
Monday Jul 16, 2012 #
12 PM
Running 10:00 [1]
Running *down* to the start with Ian, ok will be an uphill race... =) Chatted about our race focus goals. Mine was to try to make the right decisions between trail vs. straight routes.
Orienteering race 53:07 [4] *** 5.4 km (9:50 / km) +250m 7:59 / km
17c
Open Long at Mont Chaubert
Ok, so this was just more fun than yesterday. Legs were tired, but the orienteering was just more interesting. There were rocks and contour features and still also trails and veg changes. It was an uphill course though, not friendly to the tiredness...
A few problem controls:
#2 - Summited the ridge that should take me down to the control, but didn't have enough patience to place myself precisely on it. So couldn't strongly attack. Stopped first too early, then too west. (45s?)
#4 - Bah, again a little too little patience, I didn't process things fully along my path to lead me into random corner of thicket, instead ended up too high by a control in a pit, then attacked once from that, failed, regrouped on a trail came in again, found the pit again, finally found the control. Very poor. So what should have happened? More dedicated compass work from when I passed the boulder I ran into. (3-4 min?)
#8 - Poor route choice, climbed more than necessary. Should have contoured, then trailed. (20s?)
#15 - Slightly off on bearing in thick stuff, 10m too far SE. (10s)
Ok, so this was just more fun than yesterday. Legs were tired, but the orienteering was just more interesting. There were rocks and contour features and still also trails and veg changes. It was an uphill course though, not friendly to the tiredness...
A few problem controls:
#2 - Summited the ridge that should take me down to the control, but didn't have enough patience to place myself precisely on it. So couldn't strongly attack. Stopped first too early, then too west. (45s?)
#4 - Bah, again a little too little patience, I didn't process things fully along my path to lead me into random corner of thicket, instead ended up too high by a control in a pit, then attacked once from that, failed, regrouped on a trail came in again, found the pit again, finally found the control. Very poor. So what should have happened? More dedicated compass work from when I passed the boulder I ran into. (3-4 min?)
#8 - Poor route choice, climbed more than necessary. Should have contoured, then trailed. (20s?)
#15 - Slightly off on bearing in thick stuff, 10m too far SE. (10s)
1 PM
Note
And then, spectating time! Found the Team USA spot along the finish chute, met up with the junior contingent - awesome that they are extending their Europe trips to get some more orienteering in! Think many are even heading to Oringen after this too. And then speedy ladies started coming up the pretty life-sucking-out of you finish chute.
The orienteering was tricky out there on the qual courses, many, many returning (even some of the best) unsatisfied with their races. Out of Americans, Hannah and Eric were happy with solid races, and Boris had a really quite good one, including an awesome finish split time! =)
The orienteering was tricky out there on the qual courses, many, many returning (even some of the best) unsatisfied with their races. Out of Americans, Hannah and Eric were happy with solid races, and Boris had a really quite good one, including an awesome finish split time! =)
Sunday Jul 15, 2012 #
11 AM
Running 11:00 [1]
Orienteering race 57:47 [4]
Long qual - 17th
So not as good today, but not horribly horrible, just not quite enough.... probably a wrong route choice (should have gone around on trails, ended up in gross gross green stuff instead...) and one lost-the-little trail leg that ended me in a nasty field of brambles which I had to extricate myself from, and then didn't really figure things out on the far side quickly, had to relocate off of a different control in a depression. Very not good.
So in a way, I understand not making the final, just not a good enough race. Still, there is much better to get. Unsure how I'll do that, but well, guess the answer is always just more training. Perhaps more training specifically thinking about the skills that WOC terrain will require...
But that's for the future, now will get to run some spectator races, cheer on our middle guys and gals and then some R&R before the relay!
------
Similar to Sam on the sprint, from WRE points, I would have made it in either other heat yesterday:
Women's Long WRE points of last qualifier:
Heat A - 1021
Heat B - 991
Heat C - 1071
I had 1044 WRE points yesterday, but in Heat C, which by this metric is the hardest heat. And Heat A will actually take down to 992 points, because of the mess-up of giving the last Russian an A map when she should have gotten a B map.
And by a cursory glance at splits, it does look like I lost the most time on the longish legs where I either took the wrong route or didn't execute my chosen route well enough. But there was also oodles of time just being leaked out the whole way agains the top girls. Especially surprised at some 40s gaps early on...
In spectator races, I'm going to run less safely, more aggressively, see if I can find ways to speed myself up in this terrain!
So not as good today, but not horribly horrible, just not quite enough.... probably a wrong route choice (should have gone around on trails, ended up in gross gross green stuff instead...) and one lost-the-little trail leg that ended me in a nasty field of brambles which I had to extricate myself from, and then didn't really figure things out on the far side quickly, had to relocate off of a different control in a depression. Very not good.
So in a way, I understand not making the final, just not a good enough race. Still, there is much better to get. Unsure how I'll do that, but well, guess the answer is always just more training. Perhaps more training specifically thinking about the skills that WOC terrain will require...
But that's for the future, now will get to run some spectator races, cheer on our middle guys and gals and then some R&R before the relay!
------
Similar to Sam on the sprint, from WRE points, I would have made it in either other heat yesterday:
Women's Long WRE points of last qualifier:
Heat A - 1021
Heat B - 991
Heat C - 1071
I had 1044 WRE points yesterday, but in Heat C, which by this metric is the hardest heat. And Heat A will actually take down to 992 points, because of the mess-up of giving the last Russian an A map when she should have gotten a B map.
And by a cursory glance at splits, it does look like I lost the most time on the longish legs where I either took the wrong route or didn't execute my chosen route well enough. But there was also oodles of time just being leaked out the whole way agains the top girls. Especially surprised at some 40s gaps early on...
In spectator races, I'm going to run less safely, more aggressively, see if I can find ways to speed myself up in this terrain!
Running 10:00 [1]
Saturday Jul 14, 2012 #
8 AM
Running warm up/down 9:00
Drills 3:00 [1]
Running 9:00 [1]
Orienteering race 14:13 [4]
Sprint Qual - 3rd
Well, only half the battle, but this one went well! 3rd Despite the crazy multi-levelness of buildings, it actually wasn't that complicated. We kinda suppose they wanted to make sure all was safe from protest, given this is a qual and all.
So I ran strong, kept in tune with the map just fine, and kept intersecting the Swiss woman (Rahel) who started at the same time as me, so about 2/3 of the way through I figured I was doing a good job and didn't need to absolutely kill the open running legs. Luckily this was the right call, as 3rd is way fine enough for qualifying and was only 5s behind the winner.
Still, none of the most famously fast names in my heat, so will need more speed for the final for sure. It's also more hilly and should feature a bit different style of sprint orienteering. The same plan will basically be in action, actively read map, read CDs that are ambiguous, no assumptions. Will also be looking out for uncrossable fences, it does look like there might be a few of those...
Well, only half the battle, but this one went well! 3rd Despite the crazy multi-levelness of buildings, it actually wasn't that complicated. We kinda suppose they wanted to make sure all was safe from protest, given this is a qual and all.
So I ran strong, kept in tune with the map just fine, and kept intersecting the Swiss woman (Rahel) who started at the same time as me, so about 2/3 of the way through I figured I was doing a good job and didn't need to absolutely kill the open running legs. Luckily this was the right call, as 3rd is way fine enough for qualifying and was only 5s behind the winner.
Still, none of the most famously fast names in my heat, so will need more speed for the final for sure. It's also more hilly and should feature a bit different style of sprint orienteering. The same plan will basically be in action, actively read map, read CDs that are ambiguous, no assumptions. Will also be looking out for uncrossable fences, it does look like there might be a few of those...
C • Yup 14
Running warm up/down 10:00
4 PM
Running warm up/down 10:00
Drills 5:00 [1]
Running 8:00 [1]
Orienteering 17:47 [4]
19c
Sprint Final - 20th!
Oh my gosh was that harder orienteering! Tiny little passageways and staircases and walls and just everything to worry about.... you really had to plan the full leg ahead to make sure there wasn't a dead end the way you started heading. And then there were route choices a plenty, usually at least a left and right...
I felt just flustered from the start, I didn't feel that nervous or anything, but it threw me that the route to the start actually did a U-turn or two. I didn't have a strong sense of direction by the time I actually got to the start, and then I made the wrong choice, to head up more stairs as opposed to up the grass slope and then I also went by the control. *Not* a good start! Still felt a bit rusty/not into it to 2 and 3, but was starting to feel better heading down in to the spectator (#8), except for one narrow bit where a lot of people cheering kinda made me unaware for a crucial sec... this sprinting with spectators bit is different!!
Then headed up the hill, and hm, Anna Margarthe Hausken was just leaving the control as I came into it, had obviously gained on her - cool! I frequently saw her ahead to the next few controls, sometimes was chasing her down, but then she'd take a different route and nope, wouldn't see her until next control. #14 was a tough one to just find a route to - I don't think mine was ideal, but it worked. I think heading immediately down, then up on the road and left into the general area is the best option.
Right towards the end, Simone caught me, and I got to have a battle with her over the last 3 controls (I could keep up, woo!). But we both messed up #17! My attack was a broad road to the left, then to take the next little passageway. But Simone took the big road. I waited a bit longer, then tried to turn down something that looked like a passageway, no dice, door. I looked down, saw no obvious passage, so decided Simone must have been right and started back up, just as she was actually heading down at me, and then we did find the right passageway. A second little fluster to the GO control, which wasn't quite visible amongst people, she recovered better and so was just a bit ahead down the finish chute. Finishing behind a winning Simone means you get clocked on the head with mini Swiss flags... =)
Oh my gosh was that harder orienteering! Tiny little passageways and staircases and walls and just everything to worry about.... you really had to plan the full leg ahead to make sure there wasn't a dead end the way you started heading. And then there were route choices a plenty, usually at least a left and right...
I felt just flustered from the start, I didn't feel that nervous or anything, but it threw me that the route to the start actually did a U-turn or two. I didn't have a strong sense of direction by the time I actually got to the start, and then I made the wrong choice, to head up more stairs as opposed to up the grass slope and then I also went by the control. *Not* a good start! Still felt a bit rusty/not into it to 2 and 3, but was starting to feel better heading down in to the spectator (#8), except for one narrow bit where a lot of people cheering kinda made me unaware for a crucial sec... this sprinting with spectators bit is different!!
Then headed up the hill, and hm, Anna Margarthe Hausken was just leaving the control as I came into it, had obviously gained on her - cool! I frequently saw her ahead to the next few controls, sometimes was chasing her down, but then she'd take a different route and nope, wouldn't see her until next control. #14 was a tough one to just find a route to - I don't think mine was ideal, but it worked. I think heading immediately down, then up on the road and left into the general area is the best option.
Right towards the end, Simone caught me, and I got to have a battle with her over the last 3 controls (I could keep up, woo!). But we both messed up #17! My attack was a broad road to the left, then to take the next little passageway. But Simone took the big road. I waited a bit longer, then tried to turn down something that looked like a passageway, no dice, door. I looked down, saw no obvious passage, so decided Simone must have been right and started back up, just as she was actually heading down at me, and then we did find the right passageway. A second little fluster to the GO control, which wasn't quite visible amongst people, she recovered better and so was just a bit ahead down the finish chute. Finishing behind a winning Simone means you get clocked on the head with mini Swiss flags... =)
Running 10:00
Warm down, and now time to recover the legs for tomorrow's long qual!
Friday Jul 13, 2012 #
7 AM
Running 3:00 [1]
Jogged with Cristina over to the start of Lausanne Cité, one of the training sprints. It's not supposed to be particularly relevant to the sprints tomorrow, but it's the right scale, and can still practice CD reading and not falling into traps!
Orienteering 25:00 [2]
Spaced out on bringing Ross's Garmin (he is a trusting individual, to leave me with his, since I left mine in Basel... but I really am not going to lose it!), so this is a time estimate.
Mostly went well, got caught along with everyone else by the tram station at 4, jeeze louise was that hard to read it would be way up there! Imperfect but ok route to 6, also 10 I think. 15 was hard to know what was going on from just seeing the map, but once you got there, was obvious it was lower and you could quickly use stairs around for a fairly equal route choice, even if you did realize from the beginning.
It got a bit easier towards the end, but unstandard road intersections meant I messed one up to 18, happy I recovered quickly, but unhappy I made the mistake in the first place.
Hoping to run a bit more cleanly tomorrow. Being focused and running fast should happen without too much thought, as a big race will bring the fire to the legs and the attention to the brain.
The things I would like to think about are 1) to identify early on, certainly before any irrecoverable decisions if anything is a 'trap' and 2) to read the control descriptions well. I actually don't intend to read all CDs, any thing on a tree or a building corner when there is nothing else in the circle are not needed. But anything with any possibility of confusion, yes, must read!!
2106/2000
Mostly went well, got caught along with everyone else by the tram station at 4, jeeze louise was that hard to read it would be way up there! Imperfect but ok route to 6, also 10 I think. 15 was hard to know what was going on from just seeing the map, but once you got there, was obvious it was lower and you could quickly use stairs around for a fairly equal route choice, even if you did realize from the beginning.
It got a bit easier towards the end, but unstandard road intersections meant I messed one up to 18, happy I recovered quickly, but unhappy I made the mistake in the first place.
Hoping to run a bit more cleanly tomorrow. Being focused and running fast should happen without too much thought, as a big race will bring the fire to the legs and the attention to the brain.
The things I would like to think about are 1) to identify early on, certainly before any irrecoverable decisions if anything is a 'trap' and 2) to read the control descriptions well. I actually don't intend to read all CDs, any thing on a tree or a building corner when there is nothing else in the circle are not needed. But anything with any possibility of confusion, yes, must read!!
2106/2000
Thursday Jul 12, 2012 #
Orienteering 50:00 [3]
Long Model - Bois de Duin
Headed out with Sam, Eric and Eddie, and it turns out, it's same area as yesterday, but they updated the veg + trail mapping, so I was way, way more happy out there! Things that were nasty were mapped as such, ok, I can do that!
Start -> 43: Attacked off the trail by passing little trail on right and sensing hillside. Came upon boulder about right when I wanted to, but it was very invisible from more than a few meters away, so things may be 'hidden' like that even in white woods...
43 -> 49: Busted a move out to the big trail, then little trail, then a new little trail, then was pace counting to turn up, but actually saw the control first, and a bit higher than I expected.
49 -> 38: I ended up too far left the first time, saw control on thicket to my right, but wasn't happy that I drifted so much. I tried again and more or less the same. Looking at it now, I think the problem was sloppy line drawing-in, whoopsie.
38 -> 40: Ooh, scary one to do through the woods! Drifted left, placed myself in a little clearing that had an indistinct trail leaving, then continued on to my clearing.
40 -> 39: Plan was to stay in the woods, pushed out to trail, came in from far side.
39 -> 37: Off of trail bend, noting vague veg changes, spike, woo!
37 -> 35: Ug. Totally didn't find this one well. It was in Green, at the end of a trail. I went back and did it over twice, I think a problem was I wasn't reading the end of the yellow correctly, what I thought was end of yellow was actually light green. Safer would have been on trails to right...
35 -> 32: Turned off trail at boulders, spike!
32 -> 31: Well, easy from this direction, better shaped clearing than it was yesterday...
31-> 34: Aha! They also added a trail over the hill top yesterday that I was happy to use, this map is so many oodles better!
34 -> 33: Well, could see control from previous one, not so hard.
33 -> 36: Crashed through bushes, down to trail, then kept on the nose to pop off just at the reentrant, worked nicely, but maybe faster around on trail?
36 -> 48: Trail run mostly, cut off at end worked alrighty, came in slightly N of control, but on linear feature so fine.
48 -> 47: Oooh, pushed low, should have been more dedicated to compass. Saved by excellent visibility in that zone, but I can't count on that...
47 -> 44: Fine, rides added up to what I thought rides should be.
44 -> 46: Eric was cruising in the same direction, I followed for a bit, but then needed to keeping going a different way to get to my control, spiked!
46 -> 41: Ooh, Eric and Sam in view, are they going my way, another way? Felt the stress, kept it in check, did my thing effectively, which was to traverse some nastiness then got out to a trail, fought through more nastiness and then kep my patience to find control where I wanted. Maybe getting more used to 1:!5...
41 -> 42: Bash through nasty to get out to the big trail, turned off a bit early, but right at proper distance for control, so no prob finding.
42 -> 45: Used bearing and was happy to find the little barrier marking stones exactly where I wanted, again just kept going on my bearing until I basically fell through green on top of the control.
2084/2000
Headed out with Sam, Eric and Eddie, and it turns out, it's same area as yesterday, but they updated the veg + trail mapping, so I was way, way more happy out there! Things that were nasty were mapped as such, ok, I can do that!
Start -> 43: Attacked off the trail by passing little trail on right and sensing hillside. Came upon boulder about right when I wanted to, but it was very invisible from more than a few meters away, so things may be 'hidden' like that even in white woods...
43 -> 49: Busted a move out to the big trail, then little trail, then a new little trail, then was pace counting to turn up, but actually saw the control first, and a bit higher than I expected.
49 -> 38: I ended up too far left the first time, saw control on thicket to my right, but wasn't happy that I drifted so much. I tried again and more or less the same. Looking at it now, I think the problem was sloppy line drawing-in, whoopsie.
38 -> 40: Ooh, scary one to do through the woods! Drifted left, placed myself in a little clearing that had an indistinct trail leaving, then continued on to my clearing.
40 -> 39: Plan was to stay in the woods, pushed out to trail, came in from far side.
39 -> 37: Off of trail bend, noting vague veg changes, spike, woo!
37 -> 35: Ug. Totally didn't find this one well. It was in Green, at the end of a trail. I went back and did it over twice, I think a problem was I wasn't reading the end of the yellow correctly, what I thought was end of yellow was actually light green. Safer would have been on trails to right...
35 -> 32: Turned off trail at boulders, spike!
32 -> 31: Well, easy from this direction, better shaped clearing than it was yesterday...
31-> 34: Aha! They also added a trail over the hill top yesterday that I was happy to use, this map is so many oodles better!
34 -> 33: Well, could see control from previous one, not so hard.
33 -> 36: Crashed through bushes, down to trail, then kept on the nose to pop off just at the reentrant, worked nicely, but maybe faster around on trail?
36 -> 48: Trail run mostly, cut off at end worked alrighty, came in slightly N of control, but on linear feature so fine.
48 -> 47: Oooh, pushed low, should have been more dedicated to compass. Saved by excellent visibility in that zone, but I can't count on that...
47 -> 44: Fine, rides added up to what I thought rides should be.
44 -> 46: Eric was cruising in the same direction, I followed for a bit, but then needed to keeping going a different way to get to my control, spiked!
46 -> 41: Ooh, Eric and Sam in view, are they going my way, another way? Felt the stress, kept it in check, did my thing effectively, which was to traverse some nastiness then got out to a trail, fought through more nastiness and then kep my patience to find control where I wanted. Maybe getting more used to 1:!5...
41 -> 42: Bash through nasty to get out to the big trail, turned off a bit early, but right at proper distance for control, so no prob finding.
42 -> 45: Used bearing and was happy to find the little barrier marking stones exactly where I wanted, again just kept going on my bearing until I basically fell through green on top of the control.
2084/2000
Wednesday Jul 11, 2012 #
Running 3:15 [1]
Jog to the start of the Women's Long training at Fermens.
Orienteering 1:03:00 [2] ***
13c
Long Distance training at Fermens
Hmm, well, we could say summer-woods. Full of brambles and nettles, particularly in rough open areas, jeez was that prickly to get through! The other problem I had was the extreme over-grown-ness of the little trails. Definitely to the point that they aren't as fast as the big trails and roads, but they can also be hard to follow sometimes... many of them don't seem to be normal hiking or biking trails but just forestry rides in various stages of filling back in.
Anyways, that is what it is, perhaps the model map will at least have those rough open areas marked as brashing-covered. That would be nice for route planning.
Start -> 1: On a compass, also following veg boundary to start. Popped over hill into reentrant, no control, panic! Scamper down to another control, look back up to where I was, and control was right there, behind a tree. Going to have confidence to really look for controls where they should be!
1 -> 2: Decided to bail out to road that the finish was on, then come up on little trail, then a ride to the control. But that was a really terrible little trail, ended up off of it more than once... Found control fine.
2 -> 3: Now this little trail was awesome! Took it down to big trail, then hopped through some not-terrible brashings to the meadow.
3 -> 4: Again, tried to use little trail to E of 3 to get to big trail. Despite the green all around, maybe not worth it to find the trail? Was hard to find and then hard to follow.
4 -> 7: Road run then picking out some veg changes to get to control.
7 -> 8: Used trails, but failed to end up at control while attempting to use veg features. Made myself repeat from last trail junction, using pace counting. Better. May have to do more pace counting here, otherwise APs from trails are rather sparse.
8 -> 9: Used huge (paved!) forest road on left. Would have been awesome to cruise on in a race. Went along ditch just 10m to the W, spiked end-of wet ditch control.
9 -> 10: More road running, I think quite good. Right around the control there was some gorgeous white woods. Mmmm
10 -> 19: Basically a trail right to it. Control quite hidden for being on the edge of a clearing.
19 -> 20: Yeah, cruise time! Over top of hill, because less downfall on some old ride that's not mapped.
20 -> 21: Fail #2 to find a boulder (first was 8). So I cut, basically right on line, verrified I was at trail bend, and continued on my bearing. The woods seemed thicker than white, but I just stopped to early, another 15 paces were needed. Perhaps a scale issue here.
21 -> 22: Eep, made a really bad cut through thickness and ended up on a way different part of trail than I thought, almost skipped 22 to do 23... but went back and made myself do it. Used wee stone markers on way in. Helped, but they aren't necessarily visible, only 0.3m off the ground?
22 -> 23: On bearing + pace counting, came out slightly right.
2065/2000
Hmm, well, we could say summer-woods. Full of brambles and nettles, particularly in rough open areas, jeez was that prickly to get through! The other problem I had was the extreme over-grown-ness of the little trails. Definitely to the point that they aren't as fast as the big trails and roads, but they can also be hard to follow sometimes... many of them don't seem to be normal hiking or biking trails but just forestry rides in various stages of filling back in.
Anyways, that is what it is, perhaps the model map will at least have those rough open areas marked as brashing-covered. That would be nice for route planning.
Start -> 1: On a compass, also following veg boundary to start. Popped over hill into reentrant, no control, panic! Scamper down to another control, look back up to where I was, and control was right there, behind a tree. Going to have confidence to really look for controls where they should be!
1 -> 2: Decided to bail out to road that the finish was on, then come up on little trail, then a ride to the control. But that was a really terrible little trail, ended up off of it more than once... Found control fine.
2 -> 3: Now this little trail was awesome! Took it down to big trail, then hopped through some not-terrible brashings to the meadow.
3 -> 4: Again, tried to use little trail to E of 3 to get to big trail. Despite the green all around, maybe not worth it to find the trail? Was hard to find and then hard to follow.
4 -> 7: Road run then picking out some veg changes to get to control.
7 -> 8: Used trails, but failed to end up at control while attempting to use veg features. Made myself repeat from last trail junction, using pace counting. Better. May have to do more pace counting here, otherwise APs from trails are rather sparse.
8 -> 9: Used huge (paved!) forest road on left. Would have been awesome to cruise on in a race. Went along ditch just 10m to the W, spiked end-of wet ditch control.
9 -> 10: More road running, I think quite good. Right around the control there was some gorgeous white woods. Mmmm
10 -> 19: Basically a trail right to it. Control quite hidden for being on the edge of a clearing.
19 -> 20: Yeah, cruise time! Over top of hill, because less downfall on some old ride that's not mapped.
20 -> 21: Fail #2 to find a boulder (first was 8). So I cut, basically right on line, verrified I was at trail bend, and continued on my bearing. The woods seemed thicker than white, but I just stopped to early, another 15 paces were needed. Perhaps a scale issue here.
21 -> 22: Eep, made a really bad cut through thickness and ended up on a way different part of trail than I thought, almost skipped 22 to do 23... but went back and made myself do it. Used wee stone markers on way in. Helped, but they aren't necessarily visible, only 0.3m off the ground?
22 -> 23: On bearing + pace counting, came out slightly right.
2065/2000
Tuesday Jul 10, 2012 #
Note
And I think another rest day. How decadent of me. =) But I figure it doesn't hurt to go into the model training of this week with some good solid rest behind me, esp with getting the jet lag on out of the system and all.
And one half of draft 2 of telescope proposal went out to co-Is yesterday, time to make that the full draft...
And one half of draft 2 of telescope proposal went out to co-Is yesterday, time to make that the full draft...
Monday Jul 9, 2012 #
Note
Rest day = work day in Heidelberg. Heading up to the astro institute shortly, must get a new draft of telescope proposal out to collaborators today!!
Sunday Jul 8, 2012 #
Orienteering race 1:02:28 [3] *** 5.7 km (10:58 / km) +205m 9:17 / km
24c
Middle distance DE @ Blauenpass
An ok race, not great, not terrible, quite slide-y - it was steep! Sam and I finished all of 3s apart (she just got me!), but were both surprised to finish 2 and 3 in the Elite category, just 2 min down to Lena E. Theory is Lena probably wasn't racing all-out and there weren't really any Swiss women around, between WUOC and their WOC training camp. Anyways, I'll take 3rd! =)
For my race, was adjusting to several things out there, probably the biggest shock was the tiny-ness of many rock features. Boulder = dissolving pile of limestone rubble, often and a cliff is much the same, except more integral to the hillside... Trails were helpful, but many legs were set so that they weren't that helpful. I went into it thinking about finding solid attackpoints, especially for controls that didn't have helpful features nearby. I at least identified controls that needed such attackpoints, but gosh is it hard to find useful attackpoints! Maybe need to have a bigger search radius, or use different features than I'm used to...
1 - Fine, up trail for a bit, then down, along edge of yellow field, then a bit extra left of the line, hit indistinct trail, but used it to attack from it's junction with another trail. Good AP.
2 - Short leg to a ditch in green. I went on a bearing and pace counting, stopped pace counting from when I found my first ditch-like thing, followed it up, no control. Continued on, but felt like too far... About face, above greenish stuff, found id. No AP. =(
3 - Straight on compass+ noting distances between trails I crossed. No AP.
4 - The trail looked fast, but I saw no way to know when to leave it, so I went with right route, which was a bit junky, but took me straight into control. AP = end of yellow OOB, worked.
5 - On bearing to indisitnce trail by depressions, across powerline. AP = hilltop on indistinct trail, worked.
6 - A pure exercise in contouring. Which is hard on such steep stuff! Wiped out at least twice, was really wishing I had spiked shoes! (Don't think they'd solve all probs, but must be better!) Punched control on first cliff first, a super-nearby identical feature, glad I checked code... AP = rocks earlier and above, but didn't see. AP fail.
7- Oh, whoopsie, I didn't head straight up from the control, means I went through unmarked in terrain OOB, which was *not* faster as it's green, so was just a bad call in all ways. Due to stress of realizing I was in OOB, no AP, but used (this time) giant cliff. No AP.
8 - Wanted to continue down reentrant, through depression, then head outside of mini-ridge. AP = mini-noise above boulder, saw control before I could use. Poor AP, but an many-featured area, so not punished.
9 - Um, so I entered field under electric fence, when I had decided I had just passed the trail junction, but then stressed that I wasn't actually yet in the non-OOB yellow bit, eep! But I think I was in the end, and aimed to the right bit to leave yellow, and then some momentary panic about red-and-white tape marking something OOB, but nope, just barbed wire on the ground. AP = semi-open patch, worked.
10 - Eh, should have just gone on-line, used yellowish zone of powerline too long, too far down. AP = field corner, didn't need to use.
11 - Up, up, up, on bearing. Attacked from trail at end of green.
12 - Side-hill to trail, to drinks control, down semi-open stripe. Good.
13 - Down to road, back in from bend
14 - Terrible one. Attempted straight on compass, but may not have been right on it at the very start, so starting the dedicated bearing from the road = not good enough. Tangled + confused in green for awhile, re-attacked from a marginal trail bend, as it was all I had.... prob 2 min?
15 - To trail and back, maybe could have pulled off straight? Trail safer though.
16 - I used ride nearby, went down it to green, then straight up. Spiked
17 - Scarry, when to leave trail? Again, when it turned green. Ah, must get used to using vegetation!
18 - Down trail until earth bank on right, then in. Solid.
19 - Eep, ugly leg. Down definitely better, but when to turn up? Wanted to see double boulder, but wasn't super confident in that as boulders = indistinct here. Saw somehting I thought was a boulder, ended up being a tree, kinda lucky, still close enough to the right place I basically headed straight to control... hm. Hannah + Sam pointed out using trail flattening = a good idea.
20- Tumble down hill, then a bit along trail to end. Should have had better plan, kinda lucky/distance spider sense on this one.
21- Straight to, noted first patch of greenness then control was right there.
22- Amazingly, I just counted rides up to my left. Not super-duper fast, but they were evident when you lined up with them, so came in solidly.
23- Straightish, then in from above the cliff along stream, using height as a guide.
24 - GO control, easy.
2052/2000
An ok race, not great, not terrible, quite slide-y - it was steep! Sam and I finished all of 3s apart (she just got me!), but were both surprised to finish 2 and 3 in the Elite category, just 2 min down to Lena E. Theory is Lena probably wasn't racing all-out and there weren't really any Swiss women around, between WUOC and their WOC training camp. Anyways, I'll take 3rd! =)
For my race, was adjusting to several things out there, probably the biggest shock was the tiny-ness of many rock features. Boulder = dissolving pile of limestone rubble, often and a cliff is much the same, except more integral to the hillside... Trails were helpful, but many legs were set so that they weren't that helpful. I went into it thinking about finding solid attackpoints, especially for controls that didn't have helpful features nearby. I at least identified controls that needed such attackpoints, but gosh is it hard to find useful attackpoints! Maybe need to have a bigger search radius, or use different features than I'm used to...
1 - Fine, up trail for a bit, then down, along edge of yellow field, then a bit extra left of the line, hit indistinct trail, but used it to attack from it's junction with another trail. Good AP.
2 - Short leg to a ditch in green. I went on a bearing and pace counting, stopped pace counting from when I found my first ditch-like thing, followed it up, no control. Continued on, but felt like too far... About face, above greenish stuff, found id. No AP. =(
3 - Straight on compass+ noting distances between trails I crossed. No AP.
4 - The trail looked fast, but I saw no way to know when to leave it, so I went with right route, which was a bit junky, but took me straight into control. AP = end of yellow OOB, worked.
5 - On bearing to indisitnce trail by depressions, across powerline. AP = hilltop on indistinct trail, worked.
6 - A pure exercise in contouring. Which is hard on such steep stuff! Wiped out at least twice, was really wishing I had spiked shoes! (Don't think they'd solve all probs, but must be better!) Punched control on first cliff first, a super-nearby identical feature, glad I checked code... AP = rocks earlier and above, but didn't see. AP fail.
7- Oh, whoopsie, I didn't head straight up from the control, means I went through unmarked in terrain OOB, which was *not* faster as it's green, so was just a bad call in all ways. Due to stress of realizing I was in OOB, no AP, but used (this time) giant cliff. No AP.
8 - Wanted to continue down reentrant, through depression, then head outside of mini-ridge. AP = mini-noise above boulder, saw control before I could use. Poor AP, but an many-featured area, so not punished.
9 - Um, so I entered field under electric fence, when I had decided I had just passed the trail junction, but then stressed that I wasn't actually yet in the non-OOB yellow bit, eep! But I think I was in the end, and aimed to the right bit to leave yellow, and then some momentary panic about red-and-white tape marking something OOB, but nope, just barbed wire on the ground. AP = semi-open patch, worked.
10 - Eh, should have just gone on-line, used yellowish zone of powerline too long, too far down. AP = field corner, didn't need to use.
11 - Up, up, up, on bearing. Attacked from trail at end of green.
12 - Side-hill to trail, to drinks control, down semi-open stripe. Good.
13 - Down to road, back in from bend
14 - Terrible one. Attempted straight on compass, but may not have been right on it at the very start, so starting the dedicated bearing from the road = not good enough. Tangled + confused in green for awhile, re-attacked from a marginal trail bend, as it was all I had.... prob 2 min?
15 - To trail and back, maybe could have pulled off straight? Trail safer though.
16 - I used ride nearby, went down it to green, then straight up. Spiked
17 - Scarry, when to leave trail? Again, when it turned green. Ah, must get used to using vegetation!
18 - Down trail until earth bank on right, then in. Solid.
19 - Eep, ugly leg. Down definitely better, but when to turn up? Wanted to see double boulder, but wasn't super confident in that as boulders = indistinct here. Saw somehting I thought was a boulder, ended up being a tree, kinda lucky, still close enough to the right place I basically headed straight to control... hm. Hannah + Sam pointed out using trail flattening = a good idea.
20- Tumble down hill, then a bit along trail to end. Should have had better plan, kinda lucky/distance spider sense on this one.
21- Straight to, noted first patch of greenness then control was right there.
22- Amazingly, I just counted rides up to my left. Not super-duper fast, but they were evident when you lined up with them, so came in solidly.
23- Straightish, then in from above the cliff along stream, using height as a guide.
24 - GO control, easy.
2052/2000
10 AM
Hiking 30:00
Oh, ok, that's why it was supposed to take 35min to the clothing-drop!
Started out with a little jog with Hannah and Boris through the village, but then headed off on a trail through this really amazing gorge with a little stream and some waterfalls and caves, we also chatted with Seline Stalder, a Swiss orienteer who caught us on the way up.
Started out with a little jog with Hannah and Boris through the village, but then headed off on a trail through this really amazing gorge with a little stream and some waterfalls and caves, we also chatted with Seline Stalder, a Swiss orienteer who caught us on the way up.
Saturday Jul 7, 2012 #
11 AM
Running 8:11 0.98 mi (8:21 / mi)
ahr:131 max:141
Running 1:31 0.18 mi (8:37 / mi)
ahr:123 max:144
Orienteering race 19:39 2.7 mi (7:17 / mi) +2m 7:16 / mi
ahr:170 max:179 24c
Dreiländerreck Basel City race - DAK class (Women's A short)
Straight off the airplane and to an orienteering race! Similar to visiting Ross + Sam + Boris in Uppsala in March... But anyways, we did have a brief stop off at the hostel to drop stuff off, then away to the race. Cool aspects were 1) you took a boat across the Rhine to the start (current was pretty intense!) and 2) you started in Switzerland, raced through Germany and ended in France - neat!
My race was pretty solid considering the straight-from-plane-ness, except for an extremely frazzled start. I only discovered 20s before starting I didn't have a compass, had a very quick peak at Ian's, which he mentioned might not be correct given our location in a big metal warehouse, and then go. Except I missed the bit about the start flag being 100m ahead, not where we were, which ended up in about 55s wasted to the first control, bah!
After that, pretty smooth sailing. Was trying hard, but there's still one notch up... Made the same wrong route as Sam to 22, it does actually look better to the left (bridges involved, making very finite route choice) and then a bit flumoxed at the GO control, where I read CD as 98, so didn't like that it said 99 on it, so sailed through looking for the other statue right by the finish before re-checking CD. C'mon brain, must read CDs right!!!
2028/2000
Straight off the airplane and to an orienteering race! Similar to visiting Ross + Sam + Boris in Uppsala in March... But anyways, we did have a brief stop off at the hostel to drop stuff off, then away to the race. Cool aspects were 1) you took a boat across the Rhine to the start (current was pretty intense!) and 2) you started in Switzerland, raced through Germany and ended in France - neat!
My race was pretty solid considering the straight-from-plane-ness, except for an extremely frazzled start. I only discovered 20s before starting I didn't have a compass, had a very quick peak at Ian's, which he mentioned might not be correct given our location in a big metal warehouse, and then go. Except I missed the bit about the start flag being 100m ahead, not where we were, which ended up in about 55s wasted to the first control, bah!
After that, pretty smooth sailing. Was trying hard, but there's still one notch up... Made the same wrong route as Sam to 22, it does actually look better to the left (bridges involved, making very finite route choice) and then a bit flumoxed at the GO control, where I read CD as 98, so didn't like that it said 99 on it, so sailed through looking for the other statue right by the finish before re-checking CD. C'mon brain, must read CDs right!!!
2028/2000
Running 9:01 0.88 mi (10:14 / mi) +8m 9:57 / mi
ahr:127 max:135
Thursday Jul 5, 2012 #
5 PM
Running 12:22 1.48 mi (8:23 / mi) +20m 8:03 / mi
ahr:131 max:144
Drills 8:22
ahr:127 max:142
Orienteering 14:59 2.17 mi (6:54 / mi) +15m 6:46 / mi
ahr:159 max:173
Sprint @ UMass, planned by Alex
Very nice to have a last sprint training! I was hoping to be in Boston and train the CSU training from earlier in the week, but plans changed, and was great to get out and do this. Almost made a macro-mistake into #3 because I was too busy reading control description, have to only do that when I'm sure about things!
And now, the Europe adventures begin.... woo!
2004/2000 (mischief managed!)
Very nice to have a last sprint training! I was hoping to be in Boston and train the CSU training from earlier in the week, but plans changed, and was great to get out and do this. Almost made a macro-mistake into #3 because I was too busy reading control description, have to only do that when I'm sure about things!
And now, the Europe adventures begin.... woo!
2004/2000 (mischief managed!)
Running 16:15 1.89 mi (8:35 / mi) +29m 8:12 / mi
ahr:136 max:146
Wednesday Jul 4, 2012 #
6 PM
Running 1:37:35 7.23 mi (13:30 / mi) +406m 11:29 / mi
ahr:127 max:155
Long o-run at Earl's Tails.
I figured this was about my last opportunity for a good long session before WOC, so headed out to Earl's with an all-controls map and a non-North map that had some of the area I hadn't played on much yet. I mostly kept to the trails, because I wanted to keep the effort up, but not chance ankle problems or anything, but I was practicing picking good leave-trail attackpoints.
I also finally installed a new magnifier (I think I got from the Bermans way back at West Point), because I know I'll find it helpful on the WOC 1:15 for the long, and need to start to get used to flipping it in and out again!
I figured this was about my last opportunity for a good long session before WOC, so headed out to Earl's with an all-controls map and a non-North map that had some of the area I hadn't played on much yet. I mostly kept to the trails, because I wanted to keep the effort up, but not chance ankle problems or anything, but I was practicing picking good leave-trail attackpoints.
I also finally installed a new magnifier (I think I got from the Bermans way back at West Point), because I know I'll find it helpful on the WOC 1:15 for the long, and need to start to get used to flipping it in and out again!
Tuesday Jul 3, 2012 #
6 PM
Running 20:59 2.06 mi (10:11 / mi) +27m 9:47 / mi
ahr:120 max:145
Warm up while reading a course Alex penned in on St. Georges. After reading Sam's blog entry about what the vegetation and such was like at Grand Jorat, was thinking way more about using trails, which I guess is likely to be the name of the game...
Drills 2:21 0.17 mi (14:00 / mi)
ahr:123 max:149
Running race 17:48 5.0 km (3:34 / km) +56m 3:22 / km
ahr:175 max:183
Noho 5k - last one before WOC!
So I've done 7 of these this spring and summer, starting on April 3rd. Here's how my times, places, and avg HR have gone:
18.24 (5th) ---
18.17 (1st) 180
18.02 (2nd) 175
18.04 (1st) 178
17:34 (5th) 171
18.12 (5th) ---
17:47 (2nd) 175
In general, clear improvement, although 2 weeks ago was not so good. I think I was coming down ill and also probably not recovered from the weekend. Today's race still didn't rival the PR, but it was hotter today and didn't quite have as many rabbits around to chase, but was super-glad Aaron was there, tried to not let the seconds slip away to him!!
Places are totally not correlated with times, but there might be something there with HR... Good days seem to have lower avg HRs, although I'm sure would not meet the Higgs test =). I feel like the 171 on the PR day is kinda crazy low for me.... is that indicating I was fully recovered on that day??
So I've done 7 of these this spring and summer, starting on April 3rd. Here's how my times, places, and avg HR have gone:
18.24 (5th) ---
18.17 (1st) 180
18.02 (2nd) 175
18.04 (1st) 178
17:34 (5th) 171
18.12 (5th) ---
17:47 (2nd) 175
In general, clear improvement, although 2 weeks ago was not so good. I think I was coming down ill and also probably not recovered from the weekend. Today's race still didn't rival the PR, but it was hotter today and didn't quite have as many rabbits around to chase, but was super-glad Aaron was there, tried to not let the seconds slip away to him!!
Places are totally not correlated with times, but there might be something there with HR... Good days seem to have lower avg HRs, although I'm sure would not meet the Higgs test =). I feel like the 171 on the PR day is kinda crazy low for me.... is that indicating I was fully recovered on that day??
Running 9:44 1.0 mi (9:44 / mi) +22m 9:07 / mi
ahr:140 max:159
Pre-awards warm down with the top 4, Aaron, myself, James and Alex!
Running 9:00 0.9 mi (10:00 / mi) +13m 9:34 / mi
ahr:128 max:142
Post-awards (and strawberries and a cupcake) cool-down with Alex.
Monday Jul 2, 2012 #
6 PM
Running 48:13 4.99 mi (9:40 / mi) +85m 9:11 / mi
ahr:123 max:143
An Alex and Ali run! Woo! With maps from around Lausanne (St. George et La Dôle), which periodically interrupted the giggling/catching up. Wonderful running weather, just a little putter around Emily Dickinson loop, great to have company!
Strength 12:00 [1] 0.48 mi (24:57 / mi) +3m 24:29 / mi
ahr:79 max:93
Sunday Jul 1, 2012 #
8 AM
Running 3:12 0.26 mi (12:26 / mi) +20m 10:01 / mi
ahr:123 max:135
Orienteering 1:23:16 4.27 mi (19:30 / mi) +247m 16:32 / mi
ahr:132 max:160 12c
Burnt Mtn. Training
Woke up and time for o-training! A course set by Carl Childs, 5.8k, but took us awhile... some confusion on a control or two, perhaps occasionally the odd thing about the map to blame, but I wasn't too pleased with how I coped in those cases... But it is really, really awesome terrain to play in and not at all thick despite being summer!
Ian and I alternated leading the first 6 legs, verbalizing our plans and then attempting to execute. I botched 2, Ian reports I just went off of my bearing, too far left after skirting a big boulder. 4, I navigated well too, although things felt a bit funny on the way in, not sure how I ended up so far so south, totally thought I was on my way to spiking the control! 6 went ok, but didn't feel 100% confident when leaving the trail to attack.
Then the rest of the course. Some fine, one epically disasterous one, for both Ian and I, we were wandering in the same area for a good long while, I twice came to the same place, really thought I should see a giant cliff with a hill, but didn't see it. Turns out, just needed to keep on and power through another few steps and huge hill would come into sight. Bah!
All in all, good to be out there, thinking orienteering-style and making way through woods, but would have liked to feel a bit faster and audacious out there...
Woke up and time for o-training! A course set by Carl Childs, 5.8k, but took us awhile... some confusion on a control or two, perhaps occasionally the odd thing about the map to blame, but I wasn't too pleased with how I coped in those cases... But it is really, really awesome terrain to play in and not at all thick despite being summer!
Ian and I alternated leading the first 6 legs, verbalizing our plans and then attempting to execute. I botched 2, Ian reports I just went off of my bearing, too far left after skirting a big boulder. 4, I navigated well too, although things felt a bit funny on the way in, not sure how I ended up so far so south, totally thought I was on my way to spiking the control! 6 went ok, but didn't feel 100% confident when leaving the trail to attack.
Then the rest of the course. Some fine, one epically disasterous one, for both Ian and I, we were wandering in the same area for a good long while, I twice came to the same place, really thought I should see a giant cliff with a hill, but didn't see it. Turns out, just needed to keep on and power through another few steps and huge hill would come into sight. Bah!
All in all, good to be out there, thinking orienteering-style and making way through woods, but would have liked to feel a bit faster and audacious out there...
Running 6:32 0.59 mi (11:04 / mi)
ahr:119 max:134
12 PM
Orienteering 25:06 2.19 mi (11:28 / mi) +106m 9:58 / mi
ahr:165 max:179 15c
After a brief respite and some caffeine consumption at Bagel Basement, we headed out to Oak Hill for an o-tervals session that Carl had set and Krum had come down and streamered - so awesome that he did so, it made it a far better session!
O-terval #1 - Good
O-terval #2 - Good
O-terval #3 - Oh my, lots of up-down! Initially went by #8, and then a bit hesitant to #10, some thickness on the top of that spur.
O-terval #4 - Choose a better way than Ian to #12, more trail use... =) Then good on-in, although didn't initially see the streamers at #12 or #13, they were hiding right in front of me! Had to battle to Ian to the finish, but turns out he mispunched #15...
Really good to do these, happy about moving faster through the woods!
O-terval #1 - Good
O-terval #2 - Good
O-terval #3 - Oh my, lots of up-down! Initially went by #8, and then a bit hesitant to #10, some thickness on the top of that spur.
O-terval #4 - Choose a better way than Ian to #12, more trail use... =) Then good on-in, although didn't initially see the streamers at #12 or #13, they were hiding right in front of me! Had to battle to Ian to the finish, but turns out he mispunched #15...
Really good to do these, happy about moving faster through the woods!
Orienteering 19:16 1.59 mi (12:07 / mi) +64m 10:46 / mi
ahr:147 max:166 9c
Streamer pick-up! Hot out...
1993/2000
1993/2000
Drills 7:54 0.53 mi (14:57 / mi) +1m 14:52 / mi
ahr:148 max:164