Training Log Archive: AliCIn the 7 days ending Jun 26, 2011:
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Sunday Jun 26, 2011 #
10 AM
Running 11:02 1.02 mi (10:50 / mi) +46m 9:30 / mi
ahr:116 max:141
Drills 7:05 0.43 mi (16:28 / mi)
ahr:127 max:145
3 x running drills
Orienteering 23:30 2.01 mi (11:41 / mi) +122m 9:50 / mi
ahr:156 max:170 16c
Peter's Hill Park-o course
Ran around as others were in the next park over (Franklin) checking out thinks for US Champs Sprint in the fall. Pretty good, somethings tricky b/c no controls, and then the grass was crazy tough to get through, especially uphill!!!
1711/2000
Ran around as others were in the next park over (Franklin) checking out thinks for US Champs Sprint in the fall. Pretty good, somethings tricky b/c no controls, and then the grass was crazy tough to get through, especially uphill!!!
1711/2000
Running 23:19 2.15 mi (10:51 / mi) +70m 9:51 / mi
ahr:131 max:154
And time to head to France!
Saturday Jun 25, 2011 #
Event: WPOC Keystone Capers A-event
8 AM
Running 3:52 0.27 mi (14:10 / mi) +17m 11:53 / mi
ahr:125 max:150
Orienteering 1:26:41 4.98 mi (17:24 / mi) +240m 15:08 / mi
ahr:149 max:173 34c
Baldwin Hill Training
Not sure exactly what to call this type of training, but it's done in partners with one kite/streamer and you go each to different 1st controls, then go to the one the other partner just went too and then to a common 3rd control. You set your streamer at the first one and pick up your partner's at the second. Came from an exercise suggested by Eva J on o-training.net sometime in the fall, here. Boris gets major gold stars for planning it for us, super thanks to him!
Got there and Jordan and Minga were also there with Alex, and was decided the best speed pairings were me and Jordan and Minga and Alex. Alrighty, time to be faster =)
Was great training, definitely slower than Jordan, but good to be pushed and yet stay aware that I couldn't just run headless because it was far too technical for that. And you had to be careful when you set the flags!
4- Not great, stopped at earlier form liney spur first and took a bit to figure it out
13- Found a little depression too early and was wondering if it was the right one when Jordan came through
16- Not a great plan into the control, went high which was a good approach, but then very vague on approach, now see the formline is indicating a different shape then I was envisioning
31-32 Jordan and I both did baldly with these, neither actually flagged the right point... bad bad
1695/2000
Not sure exactly what to call this type of training, but it's done in partners with one kite/streamer and you go each to different 1st controls, then go to the one the other partner just went too and then to a common 3rd control. You set your streamer at the first one and pick up your partner's at the second. Came from an exercise suggested by Eva J on o-training.net sometime in the fall, here. Boris gets major gold stars for planning it for us, super thanks to him!
Got there and Jordan and Minga were also there with Alex, and was decided the best speed pairings were me and Jordan and Minga and Alex. Alrighty, time to be faster =)
Was great training, definitely slower than Jordan, but good to be pushed and yet stay aware that I couldn't just run headless because it was far too technical for that. And you had to be careful when you set the flags!
4- Not great, stopped at earlier form liney spur first and took a bit to figure it out
13- Found a little depression too early and was wondering if it was the right one when Jordan came through
16- Not a great plan into the control, went high which was a good approach, but then very vague on approach, now see the formline is indicating a different shape then I was envisioning
31-32 Jordan and I both did baldly with these, neither actually flagged the right point... bad bad
1695/2000
Running 1:47 0.17 mi (10:45 / mi) +2m 10:22 / mi
ahr:131 max:140
Thursday Jun 23, 2011 #
11 AM
Running warm up/down 13:05 1.45 mi (9:01 / mi)
ahr:132 max:150
Drills 4:53 0.41 mi (12:02 / mi)
ahr:133 max:157
Running intervals 39:16 4.4 mi (8:55 / mi)
ahr:141 max:178
Into the rain with the noonies for a track workout. Alejandro and Sergio already had conspired to suggest 400s, was fine by me. We decided to do 8, and Alejandro said he was aiming for just under 80. But then we started and he took off! And ran the first one in 66, jeez! He only ended up doing 6... =)
We ran them in lane 3, cause lanes 1+2 were pretty much underwater. Different perspective on the track, which was nice actually. I kept mine relatively steady, although stomach started being really unhappy at the third or so. Only the long recoveries let the cramps settle before the next... ug.
Times:
71.1
72.0
72.9
73.6
72.4
72.5
72.8
72.1
We ran them in lane 3, cause lanes 1+2 were pretty much underwater. Different perspective on the track, which was nice actually. I kept mine relatively steady, although stomach started being really unhappy at the third or so. Only the long recoveries let the cramps settle before the next... ug.
Times:
71.1
72.0
72.9
73.6
72.4
72.5
72.8
72.1
Running warm up/down 12:48 1.32 mi (9:41 / mi) +28m 9:05 / mi
ahr:140 max:151
Wednesday Jun 22, 2011 #
5 PM
Running warm up/down 7:07 0.14 mi (49:22 / mi) +1m 48:20 / mi
ahr:116 max:139
Orienteering 1:34:10 5.58 mi (16:53 / mi) +481m 13:19 / mi
ahr:137 max:170 15c
Ian's Mt. Tom Red Course
Rainy rainy day and a horrible start to the course. Opted for what I now think is the slower route to #1, trails but just too much extra climb. But then 2 was terrible! Knew where I was, knew where I was and then boom, nothing made sense and I couldn't put it back together. Went back to relocate, again went high of the dot knoll and even higher for reasons that escape me now, and figured out what cliff I was standing on and into the control.
Tried it again, because you at least have to try to learn from your mistakes, still went above the dot knoll, but at least in the right direction from the cliff above this time...
3 was all fine, but too high just at the end and I think the streamer fell down. Passed the right cliff once, thought it was right but doubted myself because no streamer, came up from bottom, same cliff. 4 was almost fine, again just didn't see streamer until I did an extra loop?
Things went smoother after that, really no issues, except I felt like I wasn't moving that quickly. Still not quickly and clean is faster than all over the frickin place like first 4...
Things to take away: don't get scared by all the extra unmapped rock. It's fine, it's allowed to be there and not on the map because it's tiny, relatively! Also, a few extra seconds to be 100% sure of features is worth it. Sometimes being only 80% sure makes the brain do extra loops of doubt and panic when things get a bit not matching slightly later on.
QuickRoute
1661/2000
Rainy rainy day and a horrible start to the course. Opted for what I now think is the slower route to #1, trails but just too much extra climb. But then 2 was terrible! Knew where I was, knew where I was and then boom, nothing made sense and I couldn't put it back together. Went back to relocate, again went high of the dot knoll and even higher for reasons that escape me now, and figured out what cliff I was standing on and into the control.
Tried it again, because you at least have to try to learn from your mistakes, still went above the dot knoll, but at least in the right direction from the cliff above this time...
3 was all fine, but too high just at the end and I think the streamer fell down. Passed the right cliff once, thought it was right but doubted myself because no streamer, came up from bottom, same cliff. 4 was almost fine, again just didn't see streamer until I did an extra loop?
Things went smoother after that, really no issues, except I felt like I wasn't moving that quickly. Still not quickly and clean is faster than all over the frickin place like first 4...
Things to take away: don't get scared by all the extra unmapped rock. It's fine, it's allowed to be there and not on the map because it's tiny, relatively! Also, a few extra seconds to be 100% sure of features is worth it. Sometimes being only 80% sure makes the brain do extra loops of doubt and panic when things get a bit not matching slightly later on.
QuickRoute
1661/2000
Tuesday Jun 21, 2011 #
5 PM
Running 10:16 1.15 mi (8:56 / mi) +23m 8:24 / mi
ahr:128 max:153
Met another girl emerging from her car at the same time as me, registration wasn't open yet, so went for a nice friendly warm up together.
Then ran into 2 faces from long ago- 1) David Whitcomb, dad of skiers I was good friends with as a kid, so looked up to the daughter, Kate who was a few years older and so cool and so fast compared to me! 2) Matt Fleischner, from those same ski days (there wasn't any skiing in Poughkeepsie, so my fam always traveled to W Mass to ski). He's now being a lawyer in Springfield. Cool!!
Then ran into 2 faces from long ago- 1) David Whitcomb, dad of skiers I was good friends with as a kid, so looked up to the daughter, Kate who was a few years older and so cool and so fast compared to me! 2) Matt Fleischner, from those same ski days (there wasn't any skiing in Poughkeepsie, so my fam always traveled to W Mass to ski). He's now being a lawyer in Springfield. Cool!!
Drills 4:22 0.26 mi (16:49 / mi)
ahr:133 max:148
Running 18:23 3.08 mi (5:58 / mi) +58m 5:38 / mi
ahr:176 max:184
And tied 2 weeks ago, 2nd to a guy who pretty much took off from the start, no one else around. Think the improvements are going to be harder to come by now, although I was hoping switching to lighter shoes (the 212s) was going to help for a few seconds on this one. But I'm not sure they actually had that good traction on this course, there's so much loose stuff, it's as if the cleats just fall through the gravelly stuff, liked my normal trainers better I think...
Anyways, traded splits on the first 2 miles compared to last week, think that means I paced more sensibly since first mile is even and second one is downhill. Strange that this week I was only 13 minutes in L5 this week compared to 15.30 last week though, maybe more tired? I did do 2 sessions yesterday, 1 kinda hard...
Splits this week:
5.47, 5.42, 6.55
Previous:
5.42, 5.46, 6.56
5.51, 5.47, 6.56
Anyways, traded splits on the first 2 miles compared to last week, think that means I paced more sensibly since first mile is even and second one is downhill. Strange that this week I was only 13 minutes in L5 this week compared to 15.30 last week though, maybe more tired? I did do 2 sessions yesterday, 1 kinda hard...
Splits this week:
5.47, 5.42, 6.55
Previous:
5.42, 5.46, 6.56
5.51, 5.47, 6.56
Running 5:44 0.56 mi (10:14 / mi)
ahr:134 max:143
Warm down with Aaron Judge, a Civil Engineering PhD student who is apparently on the noon runners list, but doesn't come. Tried to convince him he should. He reported doing tons of intervals on a treadmill in the winter... did not sound like fun one bit.
Monday Jun 20, 2011 #
9 AM
Running 7:19 0.87 mi (8:25 / mi) +15m 7:59 / mi
ahr:126 max:143 rhr:50
Drills 4:09 0.24 mi (17:05 / mi) +1m 16:52 / mi
ahr:124 max:141
Orienteering 21:25 2.57 mi (8:20 / mi) +64m 7:44 / mi
ahr:153 max:165 19c
Alex's sprint course from SuperStars weekend. Was really trying to push it, but maybe I just wasn't hyped up enough, because L3 is not going that hard... guess I'm more competitive in real races!
Everything went smoothly, was an extra fence in one place because of construction. Especially did much better in the woods than previously when I ran around with my head chopped off for a bit!
1646/2000
Everything went smoothly, was an extra fence in one place because of construction. Especially did much better in the woods than previously when I ran around with my head chopped off for a bit!
1646/2000
Running 3:03 0.25 mi (12:18 / mi) +7m 11:19 / mi
ahr:135 max:151
6 PM
Running 10:33 1.11 mi (9:32 / mi) +16m 9:08 / mi
ahr:132 max:189
Strength (ankle) 7:41 0.23 mi (33:25 / mi)
ahr:129 max:148
Oops, got most of the way to gym, reading the Memory-O recently on Hepcat, and realized I forgot my gym card. Ah well. Did the plyo-ankle things outside on the grass, was not bad, uneven surface was more work for the ankles.
Really want to be better with doing ankle stuff- didn't do *any* last week, no good!
Really want to be better with doing ankle stuff- didn't do *any* last week, no good!
Running 10:16 1.11 mi (9:14 / mi) +18m 8:48 / mi
ahr:129 max:139
Strength (hammies) 4:30 [0]
One set of 15,15,15, then 2 x 12,12,12, the hammies were well tired after the first set!