Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AliC

In the 7 days ending Oct 16, 2011:

activity # timemileskm+m
  Orienteering4 6:59:28 26.32 42.36 1236102c
  Running3 1:33:00 10.79(8:37) 17.37(5:21) 122
  Rollerskiing1 1:17:03 11.06(6:58) 17.79(4:20) 405
  Strength3 42:02
  Drills2 10:07 0.69(14:43) 1.11(9:09)
  Total9 10:41:40 48.86 78.63 1763102c
  [1-5]7 10:10:22

«»
4:07
0:00
» now
MoTuWeThFrSaSu

Sunday Oct 16, 2011 #

12 PM

Orienteering 20:00 intensity: (10:00 @1) + (10:00 @2)
4c

Trying to chase down Orange runners who headed off without map change to avoid shooting range... didn't find them to 1, or 2, or 3, must be fast orange folk! So went over to #7 and left my map with the change and a warning note, but turns out they hadn't started yet. Ah well, we'll call it a warm up.

Orienteering race 1:51:32 intensity: (2:01 @0) + (7:58 @1) + (42:30 @2) + (39:20 @3) + (19:32 @4) + (11 @5) 7.47 mi (14:56 / mi) +442m 12:37 / mi
ahr:151 max:177 17c

Blue @ Norwottuck

Race! Wowzer, that was long. Was really hoping to get Ian's predicted winning time of 1:40 before I totally botched 10. The control (128) was in the right place by the time I went through (wasn't for early runners), but the map there isn't very good, actually kind of a disaster... so I stopped at earlier, significant unmapped cliffs in the right reentrant. Eventually found it, coming in from the North.

Also mistakes to 6 and 7, 6 didn't execute plan well, forced higher by green... 7 came to boulders low in earlier reentrant, had a plan to go over to the right one, again, didn't execute that plan.... other things mostly alright, wonder if the stream would have been faster to 9.

Orienteering 24:41 intensity: (11:07 @1) + (11:34 @2) + (2:00 @3) 1.72 mi (14:21 / mi) +103m 12:06 / mi
ahr:135 max:170 8c

Control pick-up round 1:
Mostly nearby ones, still had issues with two of the yellow controls, right... felt faint towards end, ate leftover enchiladas upon return, mmm, needed those!

Orienteering 43:38 intensity: (10:41 @1) + (31:36 @2) + (1:21 @3) 2.62 mi (16:39 / mi) +143m 14:14 / mi
ahr:137 max:157 6c

Control pick-up round 2:
Did the loop south of the quarry, including the infamous 128, and a few others people couldn't find. I thought 128 was on the best cliff for the job, but really other cliffs in that reentrant should be mapped, and the trails actually indicated, think some of that is actually done on Phil's more recent map version. Found all the others exactly where I expected, not as major map issues in the vicinity.

Orienteering 38:37 intensity: (10:28 @1) + (25:36 @2) + (2:33 @3) 2.44 mi (15:50 / mi) +204m 12:34 / mi
ahr:139 max:159 6c

Control pick-up round 3:
Exhausterated to start, but back out and to it, set of 4 just south of mountaintop, that side of the mtn is so tough to run on loose rock perfect ankle-twisting size... and then 2 on the way in.

434/2000

Running 9:20 intensity: (2:05 @1) + (7:06 @2) + (9 @3) 0.89 mi (10:29 / mi) +32m 9:26 / mi
ahr:146 max:155

Being cold won over being tired, making a nest of control flags was only so effective at keeping off the chill...

Saturday Oct 15, 2011 #

8 AM

Strength 14:02 [3]

10 min abs + 2 min back + 2 min side plank with Ian
10 AM

Orienteering 1:10:04 [1] 3.43 mi (20:26 / mi)
ahr:107 max:150 19c

Setting night-o controls and a few of the bottom slalom-o ones. Pretty waterfall at #1. Different training setting controls, making super-duper sure they are in the right places, more focused attn to map.
1 PM

Orienteering 55:10 intensity: (19:20 @1) + (32:29 @2) + (3:21 @3) 3.43 mi (16:05 / mi) +313m 12:32 / mi
ahr:134 max:162 19c

Setting the rest of the slalom-o controls, while a bunch were out training Alex's exercise. Started raining at the end, cold rain! Decided that I'd do Alex's exercises another day... can pick up the streamers then.

Thursday Oct 13, 2011 #

11 AM

Running warm up/down 10:35 intensity: (46 @0) + (7:40 @1) + (2:09 @2) 1.27 mi (8:19 / mi)
ahr:122 max:145

Drills warm up/down 5:05 intensity: (2:43 @1) + (2:22 @2) 0.38 mi (13:29 / mi)
ahr:129 max:149

Running intervals 36:03 intensity: (21 @0) + (3:21 @1) + (15:22 @2) + (6:52 @3) + (8:50 @4) + (1:17 @5) 4.85 mi (7:26 / mi) +23m 7:20 / mi
ahr:151 max:179

Track! With the noonies! Wow, that's been forever and ever. Since before WOC?

12 x 400 with Sanjay and Alejandro, part of Alejandro's master plan. I don't run into many people with such inflexible and proscribed training plans, he's a bit difficult, and believes trail running is bad training for road racing. Really? He has his workouts planned from here until early Dec. One includes 20 x 400, ug.

Anyways, this one goal was 80s 400s, with 200 roll-on. We more or less hit them, switching lead each time. Track was wet, so kinda sucked to be behind anyone else, on my not-led laps I just ran outside a bit. Legs felt fine, quads let me know they were being used, calves felt a bit sore afterwards.

Running warm up/down 12:13 intensity: (1:43 @1) + (10:24 @2) + (6 @3) 1.26 mi (9:41 / mi) +61m 8:25 / mi
ahr:137 max:155

8 PM

Strength 7:00 [0]

Soo didn't feel like this, was after dinner out with colloquium speaker, but buckled down, push ups don't do themselves...
3 x 14 pushups
3,3,3 x 15 hammies
3 x 20 dips

Wednesday Oct 12, 2011 #

Note

Added QuickRoutes from weekend:
Middle - Unsure now of why I went longer route to 1, and reminded in addition to mistake at 5, was also off to 3 and 12 although saved better. Long route to 17 looks better than it felt at the time, was not so much well-planned...
Sprint - Wow, 16 -> 17 was even more atrocious than I feared, didn't even start in the right direction *at all*... what?
Long - Nothing super-silly shows up, cool to see the slow redness overlap the zones of green- accurate!
Relay1 - Detour to 1...
Relay2 - Issues making things line up from 8->9, not sure why, did on previous map...
7 AM

Rollerskiing (specific strength) 1:17:03 intensity: (34:35 @1) + (28:00 @2) + (10:43 @3) + (3:45 @4) 11.06 mi (6:58 / mi) +405m 6:15 / mi
ahr:130 max:171

Morningski with Alex: specific strength up and down the hill with spectating cows. Starting to get chillier, leaves are certainly a-changin. Dead cat was still on the side of the road too =(

5 x triceps, single stick, no poles, double pole
2 x marathon skate each side, 1 x V2

Tuesday Oct 11, 2011 #

Note

So many thanks to the Ottawa Orienteering club for putting on a fantastic weekend of racing, really enjoyed it. And especially the Teutsch's for hosting us, so nice to feel so welcome! Sad that the schedule didn't allow to go to both this and the UNO meet, sounds like that was really good fun too!
6 PM

Strength 21:00 [0]

Pre-dinner circuits with Alex:
10 min abs
2 min back
2 min side plank
3 x 14 pushups
3 x 15, 15, 15 hammies

Then yummy lemon-capery-shrimp pasta with spinach and white beans too, Alex actually ended up doing most of the cooking as I was scampering to and fro laundromat...

Monday Oct 10, 2011 #

8 AM

Running 9:14 intensity: (4:08 @1) + (4:18 @2) + (46 @3) + (2 @4) 0.96 mi (9:40 / mi) +1m 9:38 / mi
ahr:132 max:167

Drills 5:02 intensity: (1:39 @1) + (3:23 @2) 0.31 mi (16:14 / mi)
ahr:133 max:147

Running 1:39 intensity: (7 @1) + (1:32 @2) 0.19 mi (8:44 / mi)
ahr:135 max:141

Orienteering 31:16 intensity: (10 @0) + (56 @1) + (6:41 @2) + (16:16 @3) + (7:08 @4) + (5 @5) 2.86 mi (10:56 / mi) +18m 10:43 / mi
ahr:158 max:178 13c

2-woman relay @ March Highlands

And off in the mass start! And whoops to the wrong control first... kinda knew it, because I thought it was an earlier clearing, but just *had* to check out the control, should have had confidence.

Rest went ok, bit scrapy in the circle to 2, hadn't registered it was a depression not a reentrant, and then checked out a bonus control (turns out would have next leg) between 10 and 11. Also got nervous how long my trail run was taking between 11 and 12, so turned off early, which just meant I was cutting the corner, so fine, had a boulder to guide me in.... haven't dealt with almost-no-contours like at the end there in awhile!

Finished in 3rd of that leg, but unsure of forkings.

345/2000

Running 5:13 intensity: (3:02 @1) + (2:11 @2) 0.41 mi (12:36 / mi)
ahr:124 max:137

Orienteering 24:30 intensity: (16 @1) + (55 @2) + (9:50 @3) + (13:25 @4) + (4 @5) 2.35 mi (10:26 / mi) +13m 10:15 / mi
ahr:165 max:179 10c

2nd leg

Generally smoother, but totally alone besides control 5-6 leg this time. Felt slow picking my way to 2, but probably better than around the swamp to the left, at least Becks agreed with that route in the car afterwards =)

Towards the end, saw the road route to 9, but also saw the uncrossable fence along it at least on the near end, so went trail instead (and ran a bit the wrong direction on trail when I go there, wasn't sure which trail it was actually, they were bendy). Road would have been faster, fence didn't last the whole way...

355/2000

Running 8:43 intensity: (2:00 @1) + (4:27 @2) + (2:16 @3) 0.96 mi (9:03 / mi) +5m 8:54 / mi
ahr:143 max:161

« Earlier | Later »