Training Log Archive: AliCIn the 7 days ending Jun 23, 2013:
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Sunday Jun 23, 2013 #
11 AM
Running 5:41 [1] 0.56 mi (10:12 / mi) +7m 9:49 / mi
Orienteering 48:43 3.21 mi (15:11 / mi) +127m 13:31 / mi
16c
Fantastic little course by Igor at Chilson. Amazingly without thick green!
The only goal of this was to try to go straight on accurate bearings. Most of the legs this worked, but a few I caught myself not where I expected, which the QR makes obvious.
1- wiggled, caught on the left of the big depression
6 - close to right-on, but then went down to investigate instead of up. should have used reentrant on my right to guide me more.
8 - not dedicated enough to go all the way down into the depression, apparently...
9 - bendy
12 - worst one! just not going on the right angle for a good long while and not correcting. Bad!
A good exercise to do, something I can work on a bit more in Finland before the races, I think.
The only goal of this was to try to go straight on accurate bearings. Most of the legs this worked, but a few I caught myself not where I expected, which the QR makes obvious.
1- wiggled, caught on the left of the big depression
6 - close to right-on, but then went down to investigate instead of up. should have used reentrant on my right to guide me more.
8 - not dedicated enough to go all the way down into the depression, apparently...
9 - bendy
12 - worst one! just not going on the right angle for a good long while and not correcting. Bad!
A good exercise to do, something I can work on a bit more in Finland before the races, I think.
Running 3:35 [1] 0.37 mi (9:35 / mi)
1 PM
Running 7:20 [1] 0.77 mi (9:34 / mi) +14m 9:03 / mi
Orienteering 53:58 2.85 mi (18:56 / mi) +124m 16:41 / mi
Ug. Eaten by green at Pontiac Lake while attempting o-tervals. I literally crawled downhill once to get under the thick. I think the worst isn't actually the thorny things, it's the strong vines that try to hang you with their natural nooses.... Pretty sure the trail heading North now extends past Y3 as well.
Running 7:19 [2] 0.94 mi (7:47 / mi) +3m 7:42 / mi
Ran back, being a late dumpling, to go hang out swimming and beaching with Barbara, a wonderful end to the afternoon!
Saturday Jun 22, 2013 #
Note
Gardened a bunch in the afternoon (also recovered abandoned/lost car key from Walmart, phew). Here's the current state of the garden, I'm really really hoping my neighbor/officemate can manage to do enough watering to keep things alive!
8 AM
Running 13:31 [1] 1.79 mi (7:32 / mi) +6m 7:28 / mi
Running race 17:33 [4] 3.16 mi (5:33 / mi) +62m 5:14 / mi
Oooh, I wanted those 3 measly seconds. Bah. But not bad. Probably started too fast as first mile was 5:25...
This was the Run4Justice in downtown Toledo. Not a bad course, but it almost wasn't a full 5k - while warming up, I had the map in my hand and noticed that the signs were sending us left a turn too early. So I ran back and alerted race organizer, who sorted it out!
One guy shot off the line, didn't try to follow, but just went into 2nd and stayed there until I caught starting-fast guy at about halfway through. I totally thought I had him, but he must have gained in the last mile and then shot past me in the final 50m... grrrr!
Some very slight climb, mostly saved for the final quarter mile when there was a steep little thing right up from the river. Maybe, if it had been perfectly flat I would have had sub 17.30. As it is, another day!
This was the Run4Justice in downtown Toledo. Not a bad course, but it almost wasn't a full 5k - while warming up, I had the map in my hand and noticed that the signs were sending us left a turn too early. So I ran back and alerted race organizer, who sorted it out!
One guy shot off the line, didn't try to follow, but just went into 2nd and stayed there until I caught starting-fast guy at about halfway through. I totally thought I had him, but he must have gained in the last mile and then shot past me in the final 50m... grrrr!
Some very slight climb, mostly saved for the final quarter mile when there was a steep little thing right up from the river. Maybe, if it had been perfectly flat I would have had sub 17.30. As it is, another day!
Running 13:44 [1] 1.35 mi (10:09 / mi) +60m 8:55 / mi
Friday Jun 21, 2013 #
6 AM
Cycling 11:15 [1] 2.55 mi (4:24 / mi) +3m 4:23 / mi
Running 40:36 [1] 4.23 mi (9:36 / mi) +62m 9:11 / mi
Hm, legs still tired, so just an easy run after biking over to Wildwood. Nice morning, had a good dynamic streching session on the platform alongside the brook. Read the old map of the sprint quali area while running.
Cycling 10:21 [1] 2.66 mi (3:54 / mi) +2m 3:53 / mi
Wednesday Jun 19, 2013 #
4 PM
Running 7:01 [1] 0.61 mi (11:30 / mi) +14m 10:44 / mi
Legs a bit tired from yesterday, quads/bum kinda generally, right hammie more acutely, but not strained or anything. Probably the full-out strides....
Aerobics 46:18 [1] 2.24 mi (20:40 / mi) +24m 20:00 / mi
A great Zumba session by Johanna along with Lesley. Did one new song and the slinky cha-cha song at the end again, it's a good cool-down, not so intense but has some serious style.
Running 38:54 [1] 4.13 mi (9:25 / mi) +59m 9:01 / mi
A nice little putter around Ottawa Park reading Hannah's course on Hiidenlampi 4. Except I printed it pretty poorly, so was way hard to read. Got more out of re-reading the Middle Final map that I had kept with.
Tuesday Jun 18, 2013 #
4 PM
Running 9:25 [1] 1.09 mi (8:38 / mi) +13m 8:19 / mi
Drills 10:17 [1] 0.41 mi (25:04 / mi)
Normal running drills, plus threw in some calf raises, for good measure, since the ankle is still prone to crunching and having the strength to resist the crunch is necessary!
Running 50:34 6.5 mi (7:47 / mi) +2m 7:46 / mi
And track times - today's workout also sans Kevin, but, with a map! I did 3 x (800,600,400) with 200/400m roll-ons within/between sets. But I map-read Hannah's Middle Final course on every other interval. Which *clearly* made that interval slower as both times and my pace graph show. At least a good thing to keep working on....
Times:
2.42, 2.28, 75
3.12, 2.02, 95
2.36, 2.33, 75
So that's about 22% slower with map, with a higher percentage back on the shorter distances (27%, 23%,19% for 400,600,800). A constant run-with-map pace while my interval pace gets faster at shorter distances?
Times:
2.42, 2.28, 75
3.12, 2.02, 95
2.36, 2.33, 75
So that's about 22% slower with map, with a higher percentage back on the shorter distances (27%, 23%,19% for 400,600,800). A constant run-with-map pace while my interval pace gets faster at shorter distances?
6 PM
Running 24:22 [2] 3.2 mi (7:37 / mi)
Oh jeez. Was shopping for things to accompany my new CSA stash and then realized, sinking feeling, that I had no idea where my car key was, it had just been in my hand! Panic! Back tracked everywhere I'd been, looking at all potential could-leave-key surfaces. No luck. Customer service desk, no luck.
Sooo, at least I was still in my running clothes + shoes... I ran home, got back up key, installed new tyre and tube on my bike and scampered back to Walmart....
Sooo, at least I was still in my running clothes + shoes... I ran home, got back up key, installed new tyre and tube on my bike and scampered back to Walmart....
Monday Jun 17, 2013 #
Note
A really great training camp. This was everything I hoped it might be for WOC-prep, and Alex pretty much organized it single-handedly. So many, many thanks to her, and to EMPO for letting us use their awesome map, it's very much appreicated!
Train trip home was fairly uneventful, I slept a good 8h of the trip. Chatted a bit with my seatmate, a police officer from Indiana who had been on a service trip with a youth group to NYC. Also overheard the conversation around me, which was two bar managers talking shop - comparing different beers, mentioning the mark up on domestic bottles - they buy for $0.60-$0.80 and sell for $5 or so... fairly interesting talk. Ciders are apparently very in at the moment, at least in Cleveland.
Only an hour and a half late this time, perhaps because the police were called on in the middle of the night to figure out who was smoking pot - I totally slept through this, but my seatmate informed me in the morning...
Train trip home was fairly uneventful, I slept a good 8h of the trip. Chatted a bit with my seatmate, a police officer from Indiana who had been on a service trip with a youth group to NYC. Also overheard the conversation around me, which was two bar managers talking shop - comparing different beers, mentioning the mark up on domestic bottles - they buy for $0.60-$0.80 and sell for $5 or so... fairly interesting talk. Ciders are apparently very in at the moment, at least in Cleveland.
Only an hour and a half late this time, perhaps because the police were called on in the middle of the night to figure out who was smoking pot - I totally slept through this, but my seatmate informed me in the morning...
11 AM
Running 15:24 [1] 1.5 mi (10:16 / mi)
Over to and back from the gym, reading and planning on Juuanvaara, the M21 Swiss Middle team trials. One way long leg (#4) I'm not quite sure how to handle.
C • #4 7
Aerobics 45:00 [1]
And Zumba with Johanna! 3 other gals today. I'd say I was marginally better at Hips Don't Lie. Like I'm kinda doing the right motion at the right time, it's just not at all graceful. Ah well, more practice!