Training Log Archive: AliCIn the 31 days ending Jul 31, 2015:
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| 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 | Su | Mo | Tu | We | Th | Fr | |||||||||||||||||||||||||||||||||||||||||||
Friday Jul 31, 2015 #
Running 2:36 [1] 0.27 mi (9:40 / mi) +3m 9:20 / mi
Orienteering 18:06 [2] 1.8 mi (10:04 / mi) +39m 9:26 / mi
Running 7:29 [1] 0.97 mi (7:41 / mi) +3m 7:37 / mi
Drills 2:25 [1] 0.2 mi (12:09 / mi)
Orienteering race 13:40 [4] 3.4 km (4:01 / km) +10m 3:58 / km
Woo, 6th! So made it through. But nearly a minute behind the leader of my heat, so room for improvement for sure.
I ran how I wanted to. Fully focused, keeping contact with the map. The course basically was two different zones of detailed housing estates where you really needed to stay in contact, but there weren't many traps, so little punishment for not planning ahead. To be honest, I wasn't great at planning ahead, mostly seeing the direction I needed to leave so I could flow through controls (SI Air!).
In between the two zones of housing estates was a big route choice with a left-middle-right route choice. The middle route choice featured temporary hay bale stair cases over otherwise uncrossable walls. I saw the left choice and the right choice, but not the middle. So I started on the right choice, but then I saw other women going over the hay bales, panicked, turned around to go back to them and then executed the middle choice. Not fast. I definitely lost time on that turn-around maneouver and it turns out the right hand choice was course-setters preference anyways. Will have to look at splits to see how much it cost!
Sprint Quali Play-by-Play
To the start with Portugal and Switzerland. No extreme nerves, didn’t have that over-anxious twitchiness. Noted that we’d be heading S to the start triangle from the release, so was ready to look for start in SE corner of map and then orient immediately.
1) Calm, just cruising behind Portugal and Switzerland until they went ways I didn’t want to go. Comparing with Greg, he had a slightly smoother more southerly arc than I did.
2) A choice to use the passages to the left of the line or the wider opening to the right. I chose the passages because it looked a little more direct and I could flow through 2 to 3 easily. A car nestled very close to a wall impeded progress at one point.
3) Easy, planned to flow through.
4) Left route to correct passage to series of open awkward courtyards. Used the same way as I left them to #1, because I recognized it and it helped flow through 4.
5) Went left and then ducked in first passage to sweep by it and leave by the other. Greg again had a better arc heading right into the car park that the control was in.
6) Easy, flowed through.
7) Picked my way out of the housing estate and found the right passage (an earlier one I glanced at didn’t go through, happy to know it didn’t).
8) Route choice! I was definitely affected by seeing other runners coming at me as I went into 7. It made it easier to make the choice to go wide right, which I saw definitely went through. I was executing that route when eep! I saw other runners in a field. Look at map again- oh! There are hay bales, yep you can go that way. Does it look ok? Yes. Change mind turn around, lose time. Bah. Still don’t have splits, so unsure how much it cost me.
9) Chasing down Niamh, helpful.
10) Passage-road-passage, made the call to turn around and go the way I came to 11. (Gotta make these decisions early with SI Air!)
11) Retraced, cut right and through 11.
12) Right of the line, diagnoling through fields and parking lots as much as possible. Saw the next route choice to 13, liked the look of going left and it let be flow through 12.
13) Ooh, heading into spectatorness! Told myself to just keep reading the map as much as I needed to, ignore how it looks. Read the fences just fine for a good route to 13.
14) Right of fence route.
15) Just heading in, checked the code anyways to make totally sure.
Finish) Strong, but not a level that would cook my legs, I felt like I’d had a good enough race to make it without contesting every last second. Luckily was true!
Wednesday Jul 29, 2015 #
Running 26:21 [1] 2.81 mi (9:23 / mi) +118m 8:18 / mi
Legs feel not fast yet, but not terrible either. Getting there. Yesterday we kayaked and visited a castle. So fun to see all these people and hang out after many years!
Tuesday Jul 28, 2015 #
Running 30:02 [1] 3.25 mi (9:15 / mi) +124m 8:16 / mi
Tom and I woke up late, but still earlier than most (we declined to head out to the club after dinner) and had a nice cooked breakfast before heading out for a jog around the countryside. Happy to find a footpath up a hill to get off of the narrow road with traffic! Tom was a bit perturbed when the footpath went through a field being actively grazed by cows and sheep.
Sunday Jul 26, 2015 #
Cycling 15:22 [1] 3.36 mi (4:34 / mi) +99m 4:11 / mi
Running 2:17 [1] 0.21 mi (10:58 / mi) +16m 8:51 / mi
Orienteering 16:38 [3] 1.68 mi (9:54 / mi) +78m 8:39 / mi
Running 1:24 [1] 0.15 mi (9:16 / mi) +43m 4:55 / mi
Running 4:51 [1] 0.44 mi (11:01 / mi) +19m 9:43 / mi
Cycling 15:01 [1] 3.35 mi (4:29 / mi) +33m 4:21 / mi
Saturday Jul 25, 2015 #
Running 18:16 [1] 2.22 mi (8:15 / mi) +58m 7:38 / mi
Drills 8:59 [1] 0.0 mi
Orienteering 18:00 [3] 1.9 mi (9:28 / mi) +73m 8:28 / mi
Running 18:51 [2] 2.12 mi (8:54 / mi) +93m 7:50 / mi
Friday Jul 24, 2015 #
Running 32:30 3.61 mi (9:00 / mi) +138m 8:03 / mi
Thursday Jul 23, 2015 #
Running 4:10 [2] 0.58 mi (7:14 / mi)
Running 25:18 [1] 2.85 mi (8:53 / mi) +66m 8:17 / mi
Running 38:15 [2] 4.39 mi (8:43 / mi) +71m 8:18 / mi
Wednesday Jul 22, 2015 #
Running 3:19 [1] 0.3 mi (11:03 / mi)
Strength 45:00 [1] 0.02 mi (37:43:08 / mi) +23m 8:12:39 / mi
Running 49 [1] 0.11 mi (7:33 / mi) +45m 3:18 / mi
Tuesday Jul 21, 2015 #
Running 46:00 [2] 6.0 mi (7:40 / mi)
Monday Jul 20, 2015 #
Cycling 1:33:06 [1] 18.54 mi (5:01 / mi) +196m 4:52 / mi
Orienteering 13:51 [2] 1.38 mi (10:02 / mi) +46m 9:06 / mi
Then off quickly to the Rose City Astronomer's club meeting. Talk was on Viking experiments showing (?) life on Mars....
Cycling 17:05 [1] 3.24 mi (5:16 / mi) +1m 5:16 / mi
Saturday Jul 18, 2015 #
Running 58:26 [4] 9.08 mi (6:26 / mi) +159m 6:06 / mi
Had support from Tom and the rest of the van about halfway through, other than that, just looking ahead and working on passing other runners. Passed 42 this time. Most fun were people with fun back lights. One person had multi-color flashing lights, could fixate on that for awhile while I caught him or her.
And then immediately into the Van, heading to our next major exchange point. I simultaneously navigated, changed and ate the sandwich Tom made me. Then 2h45 of sleep on a gym floor.
Running 29:58 [4] 4.76 mi (6:18 / mi) +142m 5:46 / mi
So then just had the rest of the 4.7 miles to try to keep up the pace and battle the heat. Final hill in the sun was tough, but happy with the pace I was able to keep up.
Way to go team!! Hung out a bit, then back to Seattle via Mukilteo ferry. Then back to Portland with Tom.
Friday Jul 17, 2015 #
Running 3:39 [1] 0.41 mi (8:50 / mi) +1m 8:46 / mi
Running 26:33 [4] 4.22 mi (6:18 / mi) +4m 6:16 / mi
This was my first leg and was soooo flat. Like running in Toledo. Two miles in one direction through farm fields, two miles in another direction through farm fields. Tried hard to not go too fast, because much more running and not that much sleep ahead! Passed 20 people. Most memorable: the muu-muu wearing runner.
Then tag off back to Van 1 and we had a picnic dinner and then an hour and a half nap or so before back at it for nighttime running!
Thursday Jul 16, 2015 #
Running 48:41 [1] 5.31 mi (9:10 / mi) +121m 8:34 / mi
Wednesday Jul 15, 2015 #
Running 16:49 [2] 1.85 mi (9:05 / mi) +68m 8:09 / mi
Drills 8:08 [1] 0.0 mi (27:16:10 / mi)
Running 28:51 4.26 mi (6:46 / mi) +35m 6:36 / mi
Alternated 400s and 200s with 200 roll-ons x 6. Had a longer 400m roll-on halfway through. Felt pretty good and times were faster than last week, although 1) it was hotter last week and 2) I had a day off yesterday, so legs should be more recovered. Anyways, can't be bad. Hope the 200s work for a little more speed.
Then President's Summer Research BBQ with my students and Yan from Econ. Talk of Pluto. And many of the astro things that make the news that I just don't know about!
Running 9:35 [1] 1.07 mi (8:57 / mi) +16m 8:34 / mi
Monday Jul 13, 2015 #
Cycling 1:04:35 [1] 12.31 mi (5:15 / mi) +127m 5:05 / mi
Cycling 40:00 [3] 15.2 mi (2:38 / mi)
A fiestier race from the beginning this week. Lots of people just breaking when there was no reason to. Is that part of this sport? So strange. Anyways, did a respectable number of pulls, including into the last lap. Then I pulled off the side, but no one would go fast enough, so I didn't really drop all the way back.
On the backstretch, one woman sprinted, opened a gap that looked pretty unsurmountable, and I thought that was it. Then another woman shouted 'let's get her', and started leading out a sprint. I followed, then kept pushing when she dropped off the pace and then led from there on in, standing on my pedals for the very final sprint.
Kinda neat, strange to be a newbie at a sport.
Cycling 1:00:00 [1] 12.31 mi (4:52 / mi)
Sunday Jul 12, 2015 #
Orienteering 55:09 [1] 3.24 mi (17:01 / mi) +188m 14:25 / mi
Orienteering 40:39 [1] 3.01 mi (13:30 / mi) +57m 12:45 / mi
Running 19:38 [2] 1.8 mi (10:54 / mi) +43m 10:09 / mi
Orienteering 1:03:00 [2] 4.36 mi (14:27 / mi) +316m 11:48 / mi
Running 2:03 [1] 0.22 mi (9:11 / mi) +25m 6:49 / mi
Saturday Jul 11, 2015 #
Drills 5:59 [1] 0.56 mi (10:46 / mi) +8m 10:18 / mi
Orienteering 2:08:49 [1] 5.61 mi (22:58 / mi) +184m 20:50 / mi
Running 21:03 [1] 2.18 mi (9:38 / mi) +120m 8:14 / mi
Orienteering 29:59 [2] 2.58 mi (11:37 / mi) +149m 9:51 / mi
Running 19:16 [1] 2.31 mi (8:20 / mi) +81m 7:31 / mi
Friday Jul 10, 2015 #
Running 35:50 [3] 4.97 mi (7:12 / mi) +103m 6:46 / mi
Thursday Jul 9, 2015 #
Drills 2:53 [1] 0.15 mi (19:15 / mi) +15m 14:41 / mi
Running 48:57 [1] 5.13 mi (9:33 / mi) +111m 8:56 / mi
Cycling 1:22:00 [1] 15.3 mi (5:22 / mi) +379m 4:59 / mi
Wednesday Jul 8, 2015 #
Running 58:21 [2] 7.38 mi (7:54 / mi) +176m 7:21 / mi
Tuesday Jul 7, 2015 #
Running 32:11 [1] 3.69 mi (8:43 / mi) +112m 7:58 / mi
Running 16:57 2.51 mi (6:45 / mi) +20m 6:35 / mi
Running 15:30 [1] 1.75 mi (8:51 / mi) +44m 8:12 / mi
Monday Jul 6, 2015 #
Cycling 49:45 [1] 9.18 mi (5:25 / mi) +73m 5:17 / mi
Cycling 17:08 [1] 3.94 mi (4:21 / mi) +1m 4:21 / mi
Came in 2nd! Close race.
Cycling 1:51:40 [1] 26.59 mi (4:12 / mi) +143m 4:08 / mi
Sunday Jul 5, 2015 #
Running 34:00 [2] 3.85 mi (8:50 / mi) +130m 8:00 / mi
Orienteering 16:52 [3] 1.62 mi (10:25 / mi) +217m 7:21 / mi
Orienteering 25:32 [3] 2.46 mi (10:23 / mi) +448m 6:38 / mi
Running 32:30 [2] 3.86 mi (8:25 / mi) +65m 8:00 / mi
Saturday Jul 4, 2015 #
Cycling 3:59:46 [2] 57.38 mi (4:11 / mi) +1143m 3:56 / mi
Some good hills despite being a river-themed ride. Bryan went on to do some sort of century.
Friday Jul 3, 2015 #
Cycling 8:57 [1] 2.42 mi (3:42 / mi) +16m 3:37 / mi
Running 1:47:55 [2] 12.24 mi (8:49 / mi) +424m 7:58 / mi
Cycling 10:37 [1] 2.56 mi (4:09 / mi) +66m 3:50 / mi
Thursday Jul 2, 2015 #
Running 53:58 7.04 mi (7:40 / mi) +137m 7:14 / mi
Have been observing each night since it's been clear this week. Telescope seem to be well enough aligned now - bring on the camera! We saw M51 (Whirlpool galaxy), M13 (the Great cluster in Hercules) and M57 (the Ring Nebula) tonight.
Running 7:30 [1] 0.85 mi (8:49 / mi) +65m 7:08 / mi
Wednesday Jul 1, 2015 #
Running 57:36 [2] 7.06 mi (8:10 / mi) +151m 7:39 / mi