Training Log Archive: AliCIn the 31 days ending Jul 31, 2023:
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Monday Jul 31, 2023 #
12 PM
Running 15:15 1.55 mi (9:50 / mi)
ahr:129 max:142
Slow for the average HR, but that's probably recovering from Covid for you.
Such a whirlwind - arrived, did the first run to storage to get a few most necessary things (to cook, to sleep), then woke up and did a most necessary shop (shower curtain, soap, food) before dropping of S at Outer Space Adventure Camp at the local science museum and then taking M to his 2 year check-up (only 7 months late...)
More getting stuff from storage on deck for this afternoon.
Such a whirlwind - arrived, did the first run to storage to get a few most necessary things (to cook, to sleep), then woke up and did a most necessary shop (shower curtain, soap, food) before dropping of S at Outer Space Adventure Camp at the local science museum and then taking M to his 2 year check-up (only 7 months late...)
More getting stuff from storage on deck for this afternoon.
Sunday Jul 30, 2023 #
6 AM
Strength 19:32 [0]
ahr:68 max:88
These are long overdue, but just a set of normal strength while at Tom's aunt's house in Boise, waiting for Martin to wake up and then to start the final leg of our journey, Boise -> Portland!
Looks like Tom and Sylvia's first flight is underway and second is still scheduled on time, so they are likely to beat us there.
Looks like Tom and Sylvia's first flight is underway and second is still scheduled on time, so they are likely to beat us there.
4 PM
Note
Made it HOME!!!
Saturday Jul 29, 2023 #
Note
Oh man, the flight cancellations continue. Tom + Sylvia's flight from ROC to Boise to catch up with us on this drive was cancelled (weather). They were rebooked on a two-layover flight that got into Boise at midnight = 2am eastern. So I cancelled that (Delta's promise of a refund *better* come through) and rebooked them on American flights straight to Portland on Sunday.
So, out of 3 sets of trips this year so far, one flight has been cancelled for each trip (SWSW, WOC, S+T flying home).
Bummed to not see them for another day, to have to do all the final driving on my own, and that they don't get to visit Tom's aunt in Boise. =(
Bright side: no one else in the fam has (yet) caught Covid. Hope that persists. If my Covid test is negative in the morning, I will final emerge from under an N95 mask after 4 days of wearing nearly non-stop (yes, even sleeping, because I can't isolate in another hotel room with Martin). I do take it off outside.
So, out of 3 sets of trips this year so far, one flight has been cancelled for each trip (SWSW, WOC, S+T flying home).
Bummed to not see them for another day, to have to do all the final driving on my own, and that they don't get to visit Tom's aunt in Boise. =(
Bright side: no one else in the fam has (yet) caught Covid. Hope that persists. If my Covid test is negative in the morning, I will final emerge from under an N95 mask after 4 days of wearing nearly non-stop (yes, even sleeping, because I can't isolate in another hotel room with Martin). I do take it off outside.
Note
Martin and I both tested negative! Wahoo!! Counting from first symptoms, this is Day 8 for me.
Friday Jul 28, 2023 #
3 PM
Drills 7:06 0.35 mi (20:18 / mi)
ahr:103 max:134
A few normal running drills at Washington Park, Rawlins, WY. Also had a friendly chat with a mom of 4, soon to be 5 kids who homeschools all of them.
Felt a little out of breath, but it was also at 7000, so think pretty normal feeling given the altitude. If I had time, I think I would have gone for a run today.
Felt a little out of breath, but it was also at 7000, so think pretty normal feeling given the altitude. If I had time, I think I would have gone for a run today.
Thursday Jul 27, 2023 #
Note
Day 2: Joliet, IL -> Kearney, NE
8.75h of Google Drive time
Playground 1: Crow Creek Park, Davenport IA
Just over the line from IL to IA. Little modern playground structure, but the first time I've seen it in the states - a little in-ground trampoline! Martin liked (they were all over in Switzerland.) Already hot out (low 90s and full sun).
Playground 2: Northview Park, Urbandale (outside of Des Moines), IA
A repeat! An all-inclusive playground that's quite fun - especially the dual zip lines (one is a rope seat, one is a chair seat). Martin also liked the bed of rollers. Was drizzly when we were there, but upper 90s, so actually very nice to have the rain.
Playground 3: Trago Park, Lincoln, NE
Another repeat! About 100 deg F and sunny, so I was really excited this one had a spray ground. But Martin wasn't that into it, even though I got him all in his swim clothes. Maybe it was the hesitancy about everything when he just wakes up from a nap. His fave thing here was a spider-webby structure to climb!
8.75h of Google Drive time
Playground 1: Crow Creek Park, Davenport IA
Just over the line from IL to IA. Little modern playground structure, but the first time I've seen it in the states - a little in-ground trampoline! Martin liked (they were all over in Switzerland.) Already hot out (low 90s and full sun).
Playground 2: Northview Park, Urbandale (outside of Des Moines), IA
A repeat! An all-inclusive playground that's quite fun - especially the dual zip lines (one is a rope seat, one is a chair seat). Martin also liked the bed of rollers. Was drizzly when we were there, but upper 90s, so actually very nice to have the rain.
Playground 3: Trago Park, Lincoln, NE
Another repeat! About 100 deg F and sunny, so I was really excited this one had a spray ground. But Martin wasn't that into it, even though I got him all in his swim clothes. Maybe it was the hesitancy about everything when he just wakes up from a nap. His fave thing here was a spider-webby structure to climb!
Wednesday Jul 26, 2023 #
Note
Day 1: Scottsville, NY -> Joliet, IL
9.5h of Google drive time
Stop 1: Hidden Valley Park, Madison OH (repeat from last summer, still a good choice with both a little creek to play in and a playground and a (probably sledding) hill to run up and down.
Stop 2: Washington Park, Perrysburg, OH
Cool updated playground! Martin loved it and was totally cool going up to the high platform to do the big slides. Sad to not visit people in Toledo, but Covid. Ended when a pretty intense thunderstorm came by.
Stop 3: Harris Township Park, IN (just outside South Bend)
Just a little spider-webby type structure plus a zip line type thing. A little too advanced for Martin, but still good to get out and play!
I feel 100% better, but am still trying my hardest to not get my little travel companion Martin sick. So I'm wearing a N95 mask all the time I'm not outside and have the air going full blast in the car.
9.5h of Google drive time
Stop 1: Hidden Valley Park, Madison OH (repeat from last summer, still a good choice with both a little creek to play in and a playground and a (probably sledding) hill to run up and down.
Stop 2: Washington Park, Perrysburg, OH
Cool updated playground! Martin loved it and was totally cool going up to the high platform to do the big slides. Sad to not visit people in Toledo, but Covid. Ended when a pretty intense thunderstorm came by.
Stop 3: Harris Township Park, IN (just outside South Bend)
Just a little spider-webby type structure plus a zip line type thing. A little too advanced for Martin, but still good to get out and play!
I feel 100% better, but am still trying my hardest to not get my little travel companion Martin sick. So I'm wearing a N95 mask all the time I'm not outside and have the air going full blast in the car.
Monday Jul 24, 2023 #
Note
BB: 5->75
Feeling peppier than yesterday and no headache even upon waking up, which is when it’s been worst the past two mornings. Minor congestion, but nothing worth taking the doc prescribed actual pseudoephedrine for. Doc did prescribe Paxlovid (through a Kaise Permanente e-visit), so am two doses into that. Probably overkill given symptoms seem so minor this time, but the hope is it helps avoid it moving to my lungs and triggering my asthma.
Feeling peppier than yesterday and no headache even upon waking up, which is when it’s been worst the past two mornings. Minor congestion, but nothing worth taking the doc prescribed actual pseudoephedrine for. Doc did prescribe Paxlovid (through a Kaise Permanente e-visit), so am two doses into that. Probably overkill given symptoms seem so minor this time, but the hope is it helps avoid it moving to my lungs and triggering my asthma.
Sunday Jul 23, 2023 #
Note
(sick)
BB: 5->30
Well, the reason I’ve felt crappy and had a super reactive airway since Friday is no longer a mystery, I have Covid. So hoping I haven’t given it to everyone I’ve been in contact with the past days here at NAOC.
Well, the reason I’ve felt crappy and had a super reactive airway since Friday is no longer a mystery, I have Covid. So hoping I haven’t given it to everyone I’ve been in contact with the past days here at NAOC.
C • Oh no! 14
Saturday Jul 22, 2023 #
Note
Woke up with a bad headache and body battery only having gotten up to 29 overnight. Initially had decided to not race, but felt better after breakfast, so decided I’d give it a try- more likely to be able to finish a middle feeling crappy than tomorrow’s long, I was thinking.
But then I got out there and tried to orienteer and just couldn’t.
Breathing was really tough, but even when I slowed down, I couldn’t make sense of things. So I quit before finding 2 and walked back to the finish and waited for my inhaler to come with the bags from the start.
But then I got out there and tried to orienteer and just couldn’t.
Breathing was really tough, but even when I slowed down, I couldn’t make sense of things. So I quit before finding 2 and walked back to the finish and waited for my inhaler to come with the bags from the start.
11 AM
Orienteering 25:35 1.23 mi (20:48 / mi) +88m 17:00 / mi
ahr:145 max:179
Hiking 20:09 1.04 mi (19:18 / mi)
ahr:102 max:119
Hiking 7:26 0.33 mi (22:32 / mi)
ahr:112 max:125
Friday Jul 21, 2023 #
10 AM
Orienteering 30:03 1.4 mi (21:27 / mi) +83m 18:07 / mi
ahr:112 max:162
5 PM
Running 7:34 0.68 mi (11:03 / mi)
ahr:118 max:137
Wednesday Jul 19, 2023 #
Running 32:34 [2] 3.97 mi (8:12 / mi)
shoes: HOKA Challenger ATR 6
The kids woke up at 2am. I kept them in bed until 3am and tried to keep lights off until 5am (they came on at 4:30ish). So not much sleep for me (they both fell asleep on the Toronto->Rochester drive yesterday eve).
So I went for an easy jog with a few speeds around Scottsville. Not feeling great about my leg speed on roads- feel awkward, I think something’s a little messed up with my stride.
So I went for an easy jog with a few speeds around Scottsville. Not feeling great about my leg speed on roads- feel awkward, I think something’s a little messed up with my stride.
5 AM
Running 32:33 3.97 mi (8:12 / mi) +16m 8:06 / mi
ahr:139 max:158
Strength 6:44
ahr:78 max:96
Tuesday Jul 18, 2023 #
Note
Travel Day 2. Lots of steps and Martin-wrangling, no actual 'workout'. But, we got back to Rochester!!
Monday Jul 17, 2023 #
Note
Travel Day 1. Fail. Air Canada flight from Zurich -> Toronto was canceled. So **a lot** of time in the airport with the kiddos being bored and no actual getting anywhere accomplished.
We were put up in an airport hotel and watched a World Cup Lead Climbing competition. At least in the Men's division, the Japanese were totally dominant (final was 7 Japanese guys and 1 Swede).
We were put up in an airport hotel and watched a World Cup Lead Climbing competition. At least in the Men's division, the Japanese were totally dominant (final was 7 Japanese guys and 1 Swede).
Sunday Jul 16, 2023 #
8 AM
Trail running 45:28 3.73 mi (12:11 / mi) +235m 10:11 / mi
ahr:120 max:147
Saturday Jul 15, 2023 #
Running 6:00 [1]
shoes: Inov8 Oroc 290 Ultras
Drills 2:00 [1]
shoes: Inov8 Oroc 290 Ultras
Orienteering race 54:07 [4]
shoes: Inov8 Oroc 290 Ultras
Well, yay!! This went well! 36th place in the Middle Final on a tricky area, Uaul Grond Films. I tried to run a little more aggressively, but still keep having a good plan to each control and it basically worked! Some small misses and not sure if my route choice was that great to #4, but never had a big mistake out there.
This tied my best post-kids WOC result (also 36th in sprint in Latvia) and is the second best middle finish for an American at WOC. Caveat: missing Russian makes this about 3 people easier...
This tied my best post-kids WOC result (also 36th in sprint in Latvia) and is the second best middle finish for an American at WOC. Caveat: missing Russian makes this about 3 people easier...
C • 36th 14
Friday Jul 14, 2023 #
12 PM
Trail running 18:38 1.69 mi (11:01 / mi) +74m 9:43 / mi
ahr:118 max:137
Shakeout run. A little sore to start, but felt better after the first 5 min, which is encouraging for tomorrow!
Thursday Jul 13, 2023 #
Orienteering 7:00 [1]
Orienteering 2:11:00 [4]
Well, that was a long long! But also pretty epic, to start in the high alpine terrain from the top of a cable car.
I had a few mistakes, #5 and #10 and a little one to #12. And I think not great route choices to #4 and #20. But most of all, I didn't feel fast running in the tough terrain. I think most needing things missing from prep would be some more plyometric type stuff and just more terrain running...
I'm sort of just ok with this run. Not really unpleased, but also not really pleased. Happy I did come out of the woods having found all the controls and uninjured, but wanting to have been faster. Things also must have gotten faster as time passed, there was some good vegetation to knock down!
I had a few mistakes, #5 and #10 and a little one to #12. And I think not great route choices to #4 and #20. But most of all, I didn't feel fast running in the tough terrain. I think most needing things missing from prep would be some more plyometric type stuff and just more terrain running...
I'm sort of just ok with this run. Not really unpleased, but also not really pleased. Happy I did come out of the woods having found all the controls and uninjured, but wanting to have been faster. Things also must have gotten faster as time passed, there was some good vegetation to knock down!
Wednesday Jul 12, 2023 #
Trail running 4:00 [1] 0.4 mi (10:00 / mi)
shoes: Inov8 Oroc 290 Ultras
Orienteering 10:00 [2] 0.5 mi (20:00 / mi)
shoes: Inov8 Oroc 290 Ultras
Orienteering race 37:06 [4] 4.0 km (9:17 / km)
shoes: Inov8 Oroc 290 Ultras
21st in my Middle Qual heat, 10:39 back from the leader, about 3 min back from 15th place Automatica qualifying.
Pretty happy, no major mistakes, but perhaps I was too timid about the terrain/taking really around routes. The terrain was was simpler than Crestasee and I'd say even easier than Uaul Runcs. No real crazy rocky zones were used, maybe they're saving that challenge for the final? (Or recognize that there's a limit to how fair it is when the terrain is such you can't even map all the significant cliffs at 1:10,000?)
It'll be fun to look at splits, but my one real mistake was to 8, where I went to high/left/East and ran into the trail when I didn't mean to.
Pretty happy, no major mistakes, but perhaps I was too timid about the terrain/taking really around routes. The terrain was was simpler than Crestasee and I'd say even easier than Uaul Runcs. No real crazy rocky zones were used, maybe they're saving that challenge for the final? (Or recognize that there's a limit to how fair it is when the terrain is such you can't even map all the significant cliffs at 1:10,000?)
It'll be fun to look at splits, but my one real mistake was to 8, where I went to high/left/East and ran into the trail when I didn't mean to.
Running 5:00 [1] 0.4 mi (12:30 / mi)
shoes: Inov8 Oroc 290 Ultras
Exactly 5 min cool down with Izzy and Evalin. They seemed to feel pretty similar about their races - none of us had big mistakes, which is pretty cool!!
Tuesday Jul 11, 2023 #
9 AM
Trail running 10:14 0.94 mi (10:52 / mi) +26m 10:02 / mi
ahr:125 max:141
Orienteering 57:14 2.22 mi (25:47 / mi) +144m 21:28 / mi
ahr:134 max:166
Uaul Runcs model map
So much happier with this map than Crestasee! I could make sense of it essentially all the time (found a clearing that wasn't on the map that I felt like should be, but that was pretty much my only complaint).
Notes:
1) At least in the complicated zones, cliffs under 2m don't seem to be mapped. 2m cliffs are mapped if they are the biggest thing around, but might not be if there are 3+m cliffs/boulders around.
2) Scattered rock piles usually were really tough to navigate as they are piles of big boulders stacked on top of each other. Might take rock climbing, best avoided.
3) Dot knolls seem to make sense. But elongated of course might not be evident from certain directions of approach.
4) Vegetation seemed fine, white woods is really preferable to light green. Medium and dark green are best avoided unless for short stretches. And are really best avoided if also on a steep hill.
5) Depressions were generally pretty big obvious things, at least 4m across, seemed like and 1.5m+ down.
6) Big vs. small boulders - big are probably 3+m and small around 1.5-3m.
7) Trails that people make can be very helpful to get through the vegetation, but have to by 100% attentive that they go my way. I'm starting in the last group of women for the middle qual, so by then there will be lots of trails out there.
Excited!!!
So much happier with this map than Crestasee! I could make sense of it essentially all the time (found a clearing that wasn't on the map that I felt like should be, but that was pretty much my only complaint).
Notes:
1) At least in the complicated zones, cliffs under 2m don't seem to be mapped. 2m cliffs are mapped if they are the biggest thing around, but might not be if there are 3+m cliffs/boulders around.
2) Scattered rock piles usually were really tough to navigate as they are piles of big boulders stacked on top of each other. Might take rock climbing, best avoided.
3) Dot knolls seem to make sense. But elongated of course might not be evident from certain directions of approach.
4) Vegetation seemed fine, white woods is really preferable to light green. Medium and dark green are best avoided unless for short stretches. And are really best avoided if also on a steep hill.
5) Depressions were generally pretty big obvious things, at least 4m across, seemed like and 1.5m+ down.
6) Big vs. small boulders - big are probably 3+m and small around 1.5-3m.
7) Trails that people make can be very helpful to get through the vegetation, but have to by 100% attentive that they go my way. I'm starting in the last group of women for the middle qual, so by then there will be lots of trails out there.
Excited!!!
Monday Jul 10, 2023 #
4 AM
Trail running 17:38 1.06 mi (16:38 / mi) +169m 11:07 / mi
ahr:137 max:154 shoes: Inov8 Oroc 290 Ultras
With Syd from parking to start of the training at Scharmoin Lenzerheide, one of the Training Camp 3 Long maps.
Orienteering 27:56 0.96 mi (29:06 / mi) +169m 18:50 / mi
ahr:135 max:180
1-4 of the training. Botched 1 because of unmapped logging that really threw me. 2-3-4 all went fine, used trails when I could. Lots of steep!
Orienteering 26:40 1.28 mi (20:50 / mi) +23m 19:44 / mi
ahr:129 max:164 shoes: Inov8 Oroc 290 Ultras
The downhill part! 4 to a random boulder that made me do some navigating cross-slope, then 13-14-15-16-17. Vegetation could be thick and quite hard to get through on the lower slope, but was mapped as such. Even some of the bright yellow open had slow-ifying undergrowth.
Very good to do this training to get a handle on steepness!
Very good to do this training to get a handle on steepness!
Running 3:21 0.32 mi (10:28 / mi)
ahr:137 max:160 shoes: Inov8 Oroc 290 Ultras
Back to the car.
Sunday Jul 9, 2023 #
11 AM
Trail running 2:10 0.15 mi (14:28 / mi) +15m 11:01 / mi
ahr:122 max:136 shoes: Inov8 Oroc 290 Ultras
To start.
Orienteering 1:10:29 2.24 mi (31:28 / mi) +138m 26:25 / mi
ahr:123 max:162 shoes: Inov8 Oroc 290 Ultras
Oh. Wow. Crestasee. One of the most challenging maps I've ever been on. Pretty dense forest and the local topography is just crazy. I was not going fast and it was hard to stay in contact. I did 1 -> 2 -> 1 -> 2 and honestly, it still didn't make perfect sense to me the 3rd time. Some things are indicated in contours, some as boulders, some as dot knolls and they aren't particularly different. Some other cliffs/boulders/hills that would be really significant anywhere else (and are significant for trying to get your body through the terrain) are not even mapped. All the other legs at least made sense at a slow speed.
Friday Jul 7, 2023 #
10 AM
Rowing 32:54 2.68 mi (12:17 / mi)
ahr:84 max:94
Easy morning row while mom watched the kids on the beach. Much windier than last time.
Thursday Jul 6, 2023 #
10 AM
Terrain running 52:27 2.92 mi (17:58 / mi) +37m 17:17 / mi
ahr:142 max:170
Wahoo! Peninsula terrain run. Such lovely terrain. Wetter than last year. Pretty much remembered my boulder-to-boulder terrain loop from last year, although I purposefully altered the first leg after I saw a little fox nip into its den right along the original line.
Paddled to the Hens and Chicks with Sylvia and Martin right beforehand and we saw a momma loon on her nest on the far side of the closer Hen (Hens and Chicks are a set of ~20 mini islands).
--
PS joint thing felt fine, L ankle was unhappy about a full flex once, R ankle pretty happy even w/o tape (was just cruising, not pushing, so could keep pretty solid foot placements).
Paddled to the Hens and Chicks with Sylvia and Martin right beforehand and we saw a momma loon on her nest on the far side of the closer Hen (Hens and Chicks are a set of ~20 mini islands).
--
PS joint thing felt fine, L ankle was unhappy about a full flex once, R ankle pretty happy even w/o tape (was just cruising, not pushing, so could keep pretty solid foot placements).
Wednesday Jul 5, 2023 #
Note
(rest day)
A cottage rest day. Which meant a lot of swimming, chasing kids, canoeing. Not sit-on-bum type of rest day.
Tuesday Jul 4, 2023 #
8 AM
Running 56:44 6.57 mi (8:38 / mi) +42m 8:28 / mi
ahr:141 max:153 shoes: HOKA Challenger ATR 6
Road run from Rockhaven. Was going to go a bit further, but something was sore on the left side of PS joint, so turned around early, walked a bit, stretched a bit and could run back without any pain. Think maybe body-weight squats have aggravated it (also felt on quickie 5 x 2 min intervals last week), so am going to quit those for now. (Could be my form isn't quite right.) Rowing may have also irritated a bit, so will cool it on that too. Need body happy for WOC!
Stretching 8:02 [0]
ahr:99 max:120
Post-run stretching before jumping in the boat to head back.
Monday Jul 3, 2023 #
8 AM
Rowing 38:11 3.45 mi (11:04 / mi)
ahr:94 max:111
Yay! Rowing. Around the big island back to the Haverkamp's island and then around also the little unoccupied (except there was a tent!) island in that bay and then back in the main channel.
11 AM
Strength 1:15 [0]
ahr:68 max:71
Body-weight squats, but left knee was a bit iffy feeling on round 2, so quit.
6 PM
Strength 17:57
ahr:71 max:90
Normal core, but with Martin climbing all over me. Some exercise are probably perfectly fine that way, but others less so.
Sunday Jul 2, 2023 #
10 AM
Orienteering 34:34 2.21 mi (15:38 / mi)
ahr:128 max:156 shoes: Inov8 Oroc 290 Ultras
Woo! O-training with over at Georgian Nordic with map + streamers thanks to Hammer. A first few controls getting into the map then a first o-terval with Emma. Wow is 50cm form lines a different thing!
Trail running 5:11 0.5 mi (10:22 / mi)
ahr:139 max:150 shoes: Inov8 Oroc 290 Ultras
Orienteering 12:51 1.12 mi (11:29 / mi)
ahr:158 max:172 shoes: Inov8 Oroc 290 Ultras
O-tervals on the most barrens-y part of the map. I was most in tune here, maybe because most open, maybe because legs were short and I didn't have as much time to loose contact?
Terrain running 30 0.05 mi (10:04 / mi)
ahr:156 max:161 shoes: Inov8 Oroc 290 Ultras
A trot to attempt to avoid the deer flies.
Orienteering 29:18 1.79 mi (16:22 / mi) +13m 16:01 / mi
ahr:151 max:173 shoes: Inov8 Oroc 290 Ultras
Some more o-tervals, but again lost contact with the map in the land of many parallel ridges...
Ski-O 12:16 0.65 mi (18:52 / mi) +1m 18:46 / mi
ahr:109 max:133
Hah, AP thought this was ski-o based on ?. But it was this summers SuperSprint! Super-fun, although I did the super sprint thing and far overshot 1 which took a long time to recover from. Went ok after that lesson!
Saturday Jul 1, 2023 #
Note
AQI plummeting, wahoo!!
8 AM
Trail running 1:00:46 6.51 mi (9:20 / mi) +144m 8:44 / mi
ahr:138 max:158 shoes: HOKA Challenger ATR 6
Nice easy distance at Oatka! So glad to have relatively clean air (AQI ~65 from nearest PurpleAir sensor) again. Aimed to include as much hill as possible again, more dog walkers than the weekdays.
Stretching 4:20
ahr:102 max:140
Strength 3:15 [1]
Squats with 10 lbs added.