Training Log Archive: AliCIn the 7 days ending Apr 13, 2014:
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Sunday Apr 13, 2014 #
Event: SMOC Pontiac Lake
1 PM
Running 6:31 [1] 0.76 mi (8:35 / mi) +14m 8:07 / mi
After sorting out how to acquire an out-of-state DNR permit for parking all sorts of fun places to orienteer in Michigan, did a little warmup joggeroo.
Orienteering 52:26 [4] 4.19 mi (12:31 / mi) +162m 11:10 / mi
Yeehaw! First SMOC meet of the season at Pontiac. Awesome stuff.
Seriously, the first 3 controls were detailed awesomeness. And then trails got in the way here and there, but the course was set well (thanks Oleg!) so that the only leg they were helpful to travel along was the long leg to #11.
#1 - B Slow off the start, just finding where I was and such, then opted to stay on the road until the mini-parking on the left and follow the depressions up. Mark followed the ridge instead and was 20s faster. A good call on his part, just easier to follow.
#2 - A Bearing, looking for the major saddle and bopping to the far-side reentrant.
#3 - B+ Left of line along parallel reentrant to start, then crossed over and stayed flat-ish. Got slightly distracted by something right on approach I know remember.
#4 - B- Straight E at beginning, to avoid small nose, then on bearing, trying to be feisty and keep moving well up the hill. Tangled a bit on the way on the back down, and momentarily confused about hills at one point. Saw Tom as soon as I dumped out to the campground road. He raced and made it to the punch before me!
#5 - A Through the campground and open, up the hill on the trail in the woods, then just over the saddle to follow the depression into the control.
#6 - A Through saddle, cross first trail, on left side of depression in big reentrant, cross second trail near it's bend, flatish to control.
#7 - A- A bit thick getting out, but then used trail a smidge before skirting the second marsh/pond on the left and swinging up and into the saddle.
#8 - A Uphill run, stayed running hard at it!
#9 - B+ Stayed pretty high, partly pushed by veg. Came out just right of trail corner, then proceeded in. Even though I'd read clue for depression, I still wanted it to be a hill top as I approached, bah.
#10 - C Ah, must find a route admist the squiggles! Kinda lost contact for a bit, although it turned out I was on the trail I wanted, so not punished for it... Stayed in the big reentrant half way on the leg just a bit too long.
#11 - B Pick a route through the maze of trails. Think I picked an ok one, avoiding some of the early hills, but maybe too far out of the way? Went pretty far right, using the trail I had to #5 for a bit, then basically straight W, on trails while they were going that way, then cutting straight to the open 250m E of the control. Some hesitation on the way in as I was farther N than expected, should have realized earlier I was looking at just the small one-contour hill.
#12 - A Quickly scurried off and S on a bearing, the trail was an easy midway feature and could survey what was below from there, sighted the reentrant to go up and went there.
#13 - D Not terrible, but I must have day dreamed a bit, then wanted the big hill I saw to be an earlier hill, but that didn't match up, so went by the marshes and then was kinda-sorta sure, but still not confident going in. Was made more confident by seeing Roddy heading up in the direction I thought the control was... and yep. Not a good feeling to be that unsure!!
#14 - A Through depressions to start, then over nose and out to trail, pretty much at its bend. Turned off when I saw stone wall and tried to push the woods-running pace to the control.
#15 - C Not a hard run in, but unsure why I didn't even consider cutting the corner...
Seriously, the first 3 controls were detailed awesomeness. And then trails got in the way here and there, but the course was set well (thanks Oleg!) so that the only leg they were helpful to travel along was the long leg to #11.
#1 - B Slow off the start, just finding where I was and such, then opted to stay on the road until the mini-parking on the left and follow the depressions up. Mark followed the ridge instead and was 20s faster. A good call on his part, just easier to follow.
#2 - A Bearing, looking for the major saddle and bopping to the far-side reentrant.
#3 - B+ Left of line along parallel reentrant to start, then crossed over and stayed flat-ish. Got slightly distracted by something right on approach I know remember.
#4 - B- Straight E at beginning, to avoid small nose, then on bearing, trying to be feisty and keep moving well up the hill. Tangled a bit on the way on the back down, and momentarily confused about hills at one point. Saw Tom as soon as I dumped out to the campground road. He raced and made it to the punch before me!
#5 - A Through the campground and open, up the hill on the trail in the woods, then just over the saddle to follow the depression into the control.
#6 - A Through saddle, cross first trail, on left side of depression in big reentrant, cross second trail near it's bend, flatish to control.
#7 - A- A bit thick getting out, but then used trail a smidge before skirting the second marsh/pond on the left and swinging up and into the saddle.
#8 - A Uphill run, stayed running hard at it!
#9 - B+ Stayed pretty high, partly pushed by veg. Came out just right of trail corner, then proceeded in. Even though I'd read clue for depression, I still wanted it to be a hill top as I approached, bah.
#10 - C Ah, must find a route admist the squiggles! Kinda lost contact for a bit, although it turned out I was on the trail I wanted, so not punished for it... Stayed in the big reentrant half way on the leg just a bit too long.
#11 - B Pick a route through the maze of trails. Think I picked an ok one, avoiding some of the early hills, but maybe too far out of the way? Went pretty far right, using the trail I had to #5 for a bit, then basically straight W, on trails while they were going that way, then cutting straight to the open 250m E of the control. Some hesitation on the way in as I was farther N than expected, should have realized earlier I was looking at just the small one-contour hill.
#12 - A Quickly scurried off and S on a bearing, the trail was an easy midway feature and could survey what was below from there, sighted the reentrant to go up and went there.
#13 - D Not terrible, but I must have day dreamed a bit, then wanted the big hill I saw to be an earlier hill, but that didn't match up, so went by the marshes and then was kinda-sorta sure, but still not confident going in. Was made more confident by seeing Roddy heading up in the direction I thought the control was... and yep. Not a good feeling to be that unsure!!
#14 - A Through depressions to start, then over nose and out to trail, pretty much at its bend. Turned off when I saw stone wall and tried to push the woods-running pace to the control.
#15 - C Not a hard run in, but unsure why I didn't even consider cutting the corner...
Orienteering 32:05 [3] 2.91 mi (11:02 / mi) +116m 9:49 / mi
And then the Orange. Someone named Patrick was pretty speedy on it and was only 4 min behind me! Even beat me on #5, when I got horrible tied up in some green. Legs were pretty tired, but good to do. Never really found the trail from 9 -> finish...
Orienteering 17:13 [1] 1.34 mi (12:51 / mi) +62m 11:14 / mi
Collecting 4 white controls and getting horrible tangled up in some green.
Saturday Apr 12, 2014 #
8 AM
Running 12:42 [1] 1.48 mi (8:34 / mi) +1m 8:32 / mi
Running race 18:12 [4] 3.09 mi (5:53 / mi) +2m 5:53 / mi
Run the Rapids 5k in Grand Rapids, OH
The rapids are probably about as grand as they ever get, because there's a fair bit of water flowing through the Maumee, but still kinda just ripple-y. But stand out in a land of mostly-flat I suppose! The town of Grand Rapids is a small town that's through some means retained some of that charm of actually having occupied non-chain storefronts on its Main Street. Nice to see!
The race itself went well, but no real challengers. All the volunteers were happy to see a woman out in front though! =) And it finished kinda cross-country on the little risen towpath between a canal and the river proper, right along the rapids.
Will take 18.12 as a good start to the season, time to get faster from here! (Also was a smidge short, by Garmin.)
All the local bakeries/stores were part of the race, so excellent pumpkin muffins and almond scones and coffee at the finish. And won a quart of ice cream from the local Dairy, so will have to stop on by again!
The rapids are probably about as grand as they ever get, because there's a fair bit of water flowing through the Maumee, but still kinda just ripple-y. But stand out in a land of mostly-flat I suppose! The town of Grand Rapids is a small town that's through some means retained some of that charm of actually having occupied non-chain storefronts on its Main Street. Nice to see!
The race itself went well, but no real challengers. All the volunteers were happy to see a woman out in front though! =) And it finished kinda cross-country on the little risen towpath between a canal and the river proper, right along the rapids.
Will take 18.12 as a good start to the season, time to get faster from here! (Also was a smidge short, by Garmin.)
All the local bakeries/stores were part of the race, so excellent pumpkin muffins and almond scones and coffee at the finish. And won a quart of ice cream from the local Dairy, so will have to stop on by again!
Running 7:06 [1] 0.79 mi (8:59 / mi) +1m 8:57 / mi
Cooling down anti-parallel to race to cheer Tom on in!
Friday Apr 11, 2014 #
7 AM
Running 10:31 [1] 1.33 mi (7:53 / mi) +4m 7:49 / mi
Strength 9:00 [1]
5 sets of 15 squats at 7.5lbs each side of mini-bar. Feels fine, think body has the motion...
5 PM
Running 17:23 [2] 2.36 mi (7:22 / mi) +18m 7:12 / mi
Running home, beautiful day!
Thursday Apr 10, 2014 #
11 AM
Running 1:07:03 7.83 mi (8:34 / mi) +55m 8:23 / mi
Two laps of Ottawa Park, first with Tom slowish, but with bonus hills and then a lonesome lap. Nice to be out and about in shorts!! Kinda windy, but sunny. Ran the mountain bike trail the section between police museum and NE corner for some mixing-it-up!
Wednesday Apr 9, 2014 #
3 PM
Running 3:27 [1] 0.33 mi (10:30 / mi) +10m 9:35 / mi
Strength 9:00 [1]
Squats with mini-bar and 2.5 lbs on each side. So yeah, really, really light. Still really just practicing form. Used the cage anyway, to be a safe cookie, but the mini-bar barely fits. Ah well.
Back was most taxed of anything, but still just coordinating the motion takes some thought!
1 set of body weight, then 5 sets (15 reps) with the bar.
Back was most taxed of anything, but still just coordinating the motion takes some thought!
1 set of body weight, then 5 sets (15 reps) with the bar.
Aerobics 47:41 [1] 0.33 mi (2:24:31 / mi) +2m 2:21:51 / mi
Zumba! With a new instructor, Carly, at least for half of the time. Whoa, new moves, new style, holy moly. Her choreography is really different from both Joanna and Maria and not very repetitive. Hard stuff, not sure my hips have all the required degrees of freedom...
Strength 14:59 [1] 0.01 mi (25:07:05 / mi)
Stayed for Core15, my is it empty times late in term! 7 total? Earlier in term it was about 40!
Running 6:12 [1] 0.85 mi (7:20 / mi)
Tuesday Apr 8, 2014 #
8 AM
Running warm up/down 18:42 [1] 2.23 mi (8:23 / mi) +2m 8:22 / mi
Warm up for track times! Track team just finishing, perfect.
Drills 8:23 [1] 0.6 mi (13:58 / mi)
Normal running drills, nearly through the full 3 sets before Kevin arrived. Just had one more set of grapevine, high skips and running enunciatedly backwards.
Running 36:46 5.09 mi (7:13 / mi) +11m 7:10 / mi
First outdoor track workout, woo!! So nice to be out and on a larger track. Totally nice out, mid 40s and not windy. Past rain meant the track was covered in small earthworm corpses....
A ladder:
400 - 78
800 - 2:46
1200 - 4:16
1200 - 4:10
800 - 2:46
400 - 75
Kevin was hurting on the last three, he puts in a lot of his miles on weekends, and wasn't feeling totally recovered.
A ladder:
400 - 78
800 - 2:46
1200 - 4:16
1200 - 4:10
800 - 2:46
400 - 75
Kevin was hurting on the last three, he puts in a lot of his miles on weekends, and wasn't feeling totally recovered.
Monday Apr 7, 2014 #
7 AM
Running 16:52 [1] 2.0 mi (8:26 / mi)
Recovery times, indoor track. Laps 2,3,4 with Tom. Legs feel used but not DOMSy, happy!
Strength 5:41 [1]
5 x 15 squats with no weight. Working on my form. I'm going to try to incorporate some actual strength into my routine, hopefully making legs helpfully stronger. It's never been a strong point for me, so it's not really training I enjoy doing. But maybe it'll help.
Cycling 19:58 [1] 7.5 mi (2:40 / mi)
And a little recovery bike too!
5 PM
Strength 12:00 [0] 0.08 mi (2:29:42 / mi) +1m 2:24:07 / mi
10 min abs, 2 min back
Strength 3:35 [0] 0.01 mi (6:00:26 / mi) +1m 4:34:37 / mi
3 x 10s for the hammies