Training Log Archive: AliC

GLOF Long

A good run! Really quite smooth and stayed pretty quick. Happy with the plan and execution of the long legs and only small falters, biggest one was mistaking a spur going to 14. Was fun to run fast in the woods- more open and less of a battle than Harriman/Mt. Tom!

1- left of line, using lots of trails when possible
2- read ahead through open yellow for long leg to 3
3- right of line, used swamp like in norway, which was actually a good choice I think. then from big trail to the right of the control
4- went through the hashed area, wasn't actually that bad, slightly hesitant in rocks
6- along bottom, up when stream dove north, through gap on trail between green
7- followed fence
8- to tower and down
10- same route as to 1 basically
11- cristina ahead to try to pass! but she was pretty fast on the flats, I went slightly past control
12- used trails, saved climb
14- mistake!! plan was go over hill, look for distinct spur, control in gully to left. but there was another spur, before the one I wanted. so looked and gully and surprised not to find control. added things up and went to right one
15- could have come off trail earlier, saved going over a little spur
16- on trails, time to push!!!

387/2000

Warm up.

Long 7 - Splits

Event: 2010 Golden Leaf Orienteering Fest
 

8 min warm up
3 ish min cool down with Cristina

GLOF Sprint

Not sure the last time I’ve done a woods sprint, the WOC quali really doesn’t count, it was almost all on trails/meadows/open. But this was neat, really in the woods and quite technical with serious route choices. The valleys were deep and steep (a 1:5,000 map with 5m contours!), so worth avoiding if possible, but ways around were often longer, so tough to decide. I think I mostly had good routes, but Alex’s to 11 was definitely quicker- around on road+trails plus a nice attackpoint. I also messed up the last control, and had to do a little circle in the arena back to it- can never lose concentration!!!

2- steep down, went too far south (pushed by downhill), ended up going up stairs on other side of the stream
4- went straight, down through field, on path, down and up steapness onto flat and then back to reentrant
5- stayed high
7- drifted east, maybe pushed by hilltop
8- again, pretty straight, bit left of line, down to flat with x- maybe actually should have gone straighter, or done the through the streams option
11- straight, through big ravine, this is one could have been faster on paths
12- bunch of guys around me, going to same control
13- guys had different control, I went straight to mine
15- up to road, along path on south side of stream. disappointed to see control really at the bottom of stream, but was still a fast route
16- actually started sliding backwards down the hill coming out of the ravine, despite the fact that I was already using my hands! gosh it’s steep/slippery!

Note: after the presentation on the courses this eve, less sure I took the best routes. Apparently to 4, should have been quicker around, and to 8 through the streams and 11 on the road... hmm. Well at least I executed the choices I did make well?

372/2000

C • Awesome! 5

8 min warm up, a bit with Andrea
4 min cool down

GLOF Middle

So not wonderfully smooth, but fast enough. The woods was very fast actually, except maybe directly under the cliffs, where I decided for no good reason to run to 2.

2- I knew I wanted to go through the cliff gap on the big trail, but for some reason, I decided to diagnol up like that was cutting a corner. So I was running through trashy rocks and downed trees to get out to the trail and then had to drop lots anyways because it was much lower. Annoyed with this choice for sure. Good on the details on the way in though.
3- attacked from reentrant on the close side of the trail
4- bad! thought I was on a right bearing, and wasn’t paying attn to contours because I could attack from green bit. but didn’t see green bit. ended up way to high at trail and had to come back down
5-6 still in detailed contour area and ok
7 long leg: I flew down hill, slightly different bearing then intended, ended up in marsh, but reformulated a plan to get out the the trail right above the cliff quickly, so no prob. do think original of out to big trail ASAP would have been faster
9- uphill!
10- fine, read contours well
11- bah! had issues finding the cliff gap- hard to find from above!
12 - should have run through woods- running through brashing yellow was ugly

So just a bit messier than I would have liked although no big errors, prob 1.5 minutes lost?

385/2000

Sprint 4 - Splits

Middle 7 - Splits

Lunch time run with Sanjay, Sergio, Alejandro, and Barry. The road version of Puffers with 3 x 3 min intervals mixed in, ran those with Sanjay, paces were 6:00, 5:34, 6:00 according to Garmin. 5:34 one may have been more downhill... Felt ok on the intervals, slightly twingy hamstring on the first, but not the others. But then we were doing a 6.45 mile to finish, and left hamstring started feeling weird so I backed off. Wish it were totally fine, but guess I just need to be careful til it is.

Strength with Alex at the Bricker's- about 8 min leg and arms and back and 10 min abs. Some new good legs ones I don't usually do- non-pointed toe side leg lifts and some pick your bum of the ground while grabbing knee one...

And super-lovely dinner afterwards with scrumptious food!! Orienteering talk, running talk, general great times!

C • Nice to finally meet you... 2

Rainy! So hard to leave the nice dry car... Warmed up running on some trails for 11.30 and warmed down from finish to car 3 min.

Oops, forgot Garmin. But at least took splits and can compare to folks who ran as it a race 2 years ago- I would have had the fastest time, but not by much and only had 1 fastest split (13). Mostly pretty good orienteering, but one mistake at 9 and some hesitation/bad processing to 2, 4, 10.

1- picking things off, a bit timid. thought trail might be faster, but wanted to do the more difficult orienteering option, is training after all!
2- hit the stream too far north, had to follow it up stream quite a bit
3- fun, running along the little ridge! then picked things off ok
4- again scared in this area, was too far low. it's the top contour besides a form line, what was I doing so low?
7- up, then around. hit the trail slightly lower than I expected but was easy to head to the control from there.
8- to trail, then across, noting spurs which were pretty distinct
9- flew off big spur, but must have kept that direction and I think I cam out at the double cliffs straight east of 8 instead of the ones under the line. so I ended up at the cliff above the next stream instead of 9, but realized it pretty quickly
10- I swear when I was running there were two streams on the map in between 9 and 10, but there's only one. so I was confused a bit.
11- out of the first stream up the rocks, for no good reason, across to next stream and then around cliff to the south, then up the cliffs leading to the knoll
12- stayed flat, hit the stream in the rocky zone, so up to trail then through the saddle between the tops and down
13- fly down! followed spur hit big trail, hit little trail, hit next trail and in.
finish

Did not feel that springy out there. But maybe yesterday's ski was hard as Alex pointed out =)

356/2000

Morning rollerski with Alex on River Rd. Not too cold, low 50's and only really rained on us for a few minutes. More with poles that before (35 min) including some double-pole bits (Alex is strong on the DP, even without having been able to train much!) and we got out to the second hill, which was nice.

Felt good, nothing making loud complaints from highlander!

C • 20min @L4 3

QuickRoute of 3rd Highlander leg.

Unfortunately my Garmin was off for most of the other legs. But this track shows me a few things I knew that look slow- my trail detour between 24 and 25, and going to the wrong boulder for 25.

But didn't quite realize how weird my leaving 22 was and also think absolutely straight to 29 was maybe not the best, should have tried to go for the gap in the dark green under the powerline?

C • That Boulder 10

Nothing seems broken from yesterday, including hamstring, woo! But an easy one today anyways.

10.30 of general strength
10 min abs