Training Log Archive: AliCIn the 9 days ending Dec 12, 2010:
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Sunday Dec 12, 2010 #
9 AM
Running 5:47 0.56 mi (10:18 / mi) +29m 8:53 / mi
ahr:142 max:157
Orienteering 1:04:29 3.79 mi (17:01 / mi) +154m 15:06 / mi
ahr:143 max:171
Part of A meet Blue course @ Baldwin Hill
Oh my gosh, did I turn into a cold cookie out there! I stopped when I couldn't hold the map anymore at control #11. Apparently 34 degrees and raining (pretty much my least fav weather) requires more than 1 polypro + o top. Or at least a warmer polypro, I was just getting colder and colder and running wasn't warming me up.
1- good
2- hard to take a bearing here, because the northlines are much less noticeable than the stonewalls, which are probably real north, not magnetic north
3- boo. I went to 15 (on the way) instead. whoops, but at least it was on the way.
4- ok, but feels like cheating to use stonewalls!
5- wasn't really happy about the depression south of the knoll. ran around the area a bit trying to make sure everything added up, and think everything did but that depression is very minor
6- stonewall til one boulder on the left, then reentrant, flat top of spur and then down, but came down too far west to start with, better judgement of distance from the rockly cliff I saw higher might have helped?
7- I messed up in this area on the red, and I didn't mess up as baddly this time, but still no good. I was intending to come down to the left of the line, into the reentrant and then up, but somehow ended up at the top of the ride pretty far to the right of the line. the green pushes me that way in that area.
7->9 ( I forgot to draw 8 on in my map, made this a very long leg!)
went pretty well, across marsh on hill just underline, then up to marsh on the hill and down the backdise, looking for the sea of rocks in a reentrant, but judged I came to it to early. not a prob, because the stone walls helped when I actually got far enough, but would have liked to process this better.
10- really quite cold now. pushed to the left of the lake by the green, or a downed tree.
11- decided to go up the west side of the marsh for somewhat unknown reasons, almost tried to keep heading west instead of north, in retrospect, the cold or the pain of cold hands was probably distracting me from orienteering well.
806/2000
Oh my gosh, did I turn into a cold cookie out there! I stopped when I couldn't hold the map anymore at control #11. Apparently 34 degrees and raining (pretty much my least fav weather) requires more than 1 polypro + o top. Or at least a warmer polypro, I was just getting colder and colder and running wasn't warming me up.
1- good
2- hard to take a bearing here, because the northlines are much less noticeable than the stonewalls, which are probably real north, not magnetic north
3- boo. I went to 15 (on the way) instead. whoops, but at least it was on the way.
4- ok, but feels like cheating to use stonewalls!
5- wasn't really happy about the depression south of the knoll. ran around the area a bit trying to make sure everything added up, and think everything did but that depression is very minor
6- stonewall til one boulder on the left, then reentrant, flat top of spur and then down, but came down too far west to start with, better judgement of distance from the rockly cliff I saw higher might have helped?
7- I messed up in this area on the red, and I didn't mess up as baddly this time, but still no good. I was intending to come down to the left of the line, into the reentrant and then up, but somehow ended up at the top of the ride pretty far to the right of the line. the green pushes me that way in that area.
7->9 ( I forgot to draw 8 on in my map, made this a very long leg!)
went pretty well, across marsh on hill just underline, then up to marsh on the hill and down the backdise, looking for the sea of rocks in a reentrant, but judged I came to it to early. not a prob, because the stone walls helped when I actually got far enough, but would have liked to process this better.
10- really quite cold now. pushed to the left of the lake by the green, or a downed tree.
11- decided to go up the west side of the marsh for somewhat unknown reasons, almost tried to keep heading west instead of north, in retrospect, the cold or the pain of cold hands was probably distracting me from orienteering well.
806/2000
Running 19:08 1.43 mi (13:23 / mi) +67m 11:41 / mi
ahr:136 max:156
Cool down back to the car on trails. When I got there, was a major production to extract car key from back pocket and press the unlock button. Ok, definitely more layers next time!!
Saturday Dec 11, 2010 #
9 AM
XC skiing 19:42 2.59 mi (7:36 / mi) +79m 6:56 / mi
ahr:133 max:165
XC skiing 47:57 6.79 mi (7:04 / mi) +267m 6:18 / mi
ahr:152 max:181
Woke up to snow in Amherst, woo!
CSU double pole time trial with Alex in Concord. Wonderfully warm out actually. It was different (more painful) than other dp time trials, because you have to go up the darn hill 4 times!! I was pretty consistent, even slightly negative:
3:20, 3:22, 3:16, 3:18
So that's a total of 13:16. Is a good hill for it, definitely need to sharpen the pole tips more though.
CSU double pole time trial with Alex in Concord. Wonderfully warm out actually. It was different (more painful) than other dp time trials, because you have to go up the darn hill 4 times!! I was pretty consistent, even slightly negative:
3:20, 3:22, 3:16, 3:18
So that's a total of 13:16. Is a good hill for it, definitely need to sharpen the pole tips more though.
12 PM
Running 5:03 0.52 mi (9:48 / mi) +11m 9:12 / mi
ahr:144 max:156
Orienteering 35:03 1.96 mi (17:53 / mi) +31m 17:03 / mi
ahr:135 max:168
Pine Hill A meet Green Qual course
Did a switch-leads training with Meg, where we switched who actually orienteered to each control every other time. Good to see how she orienteers and hopefully I was a good example at least some of the time, although I totally messed up #6. Not that this should have thrown me as it did, but there was a knoll hidden under the #6 circle. The knoll was rocky, so I put it and the small boulder together as being the feature in the circle. Meg pointed out the giant marsh right off to our right, which I then realized must be the yellow depression and figured things out. But it took til then. Jeez!
Also a hidden knoll under the control circle for #7, next A meet, we should try to be careful with control-circle cutting!
786/2000
Did a switch-leads training with Meg, where we switched who actually orienteered to each control every other time. Good to see how she orienteers and hopefully I was a good example at least some of the time, although I totally messed up #6. Not that this should have thrown me as it did, but there was a knoll hidden under the #6 circle. The knoll was rocky, so I put it and the small boulder together as being the feature in the circle. Meg pointed out the giant marsh right off to our right, which I then realized must be the yellow depression and figured things out. But it took til then. Jeez!
Also a hidden knoll under the control circle for #7, next A meet, we should try to be careful with control-circle cutting!
786/2000
Orienteering 33:19 2.44 mi (13:39 / mi) +50m 12:50 / mi
ahr:147 max:167
Not great. My goal was to really have a clue where I was headed next before getting to each control. That rarely happened. It was just taking all of my focus to get to each control, I didn't have much down time for route-planning ahead.
Definitely slow route to #2, little unsure about #7, didn't have a good place to turn of trail to #9. There were some good things, and for having so many trails, it's a pretty difficult area to orienteer in!!
797/2000
Definitely slow route to #2, little unsure about #7, didn't have a good place to turn of trail to #9. There were some good things, and for having so many trails, it's a pretty difficult area to orienteer in!!
797/2000
Friday Dec 10, 2010 #
6 PM
Running 7:50 0.68 mi (11:31 / mi) +14m 10:50 / mi
ahr:139 max:158
Little evening joggeroo so I could get in the drills! Knee, or rather, upper tibia pain happened on warm down, which is not cool.
Drills 9:47 0.61 mi (16:06 / mi)
ahr:145 max:161
Running 7:41 0.83 mi (9:13 / mi)
ahr:135 max:159
7 PM
Strength 14:00 [0]
Core core!
Thursday Dec 9, 2010 #
6 AM
XC skiing 1:10:13 10.54 mi (6:40 / mi) +150m 6:23 / mi
ahr:139 max:162
Oooh, and cold! Glad I was bundled up, but toes still real unhappy at the end.
We did a double pole out and back on River Rd., a bit more double pole on the ups of the double bump this time, just no-poles skating on the very steepest bits. Higher avg. HR than last double pole, maybe we were working harder...
Oh, but wimped out on the map boards because of the cold. Not that that makes much sense, but was nice just to double pole without the distraction...
We did a double pole out and back on River Rd., a bit more double pole on the ups of the double bump this time, just no-poles skating on the very steepest bits. Higher avg. HR than last double pole, maybe we were working harder...
Oh, but wimped out on the map boards because of the cold. Not that that makes much sense, but was nice just to double pole without the distraction...
Wednesday Dec 8, 2010 #
7 AM
Running 40:50 4.35 mi (9:23 / mi) +56m 9:02 / mi
ahr:137 max:151
Short Emily Dickinson loop. Just easy, making sure my body still is ok with this whole running thing! Does seem ok, hamstring + knee under control, woo!
Drills 9:35 0.63 mi (15:15 / mi)
ahr:149 max:163
Running 5:41 0.66 mi (8:37 / mi)
ahr:144 max:163
6 PM
Strength 34:00 [0]
12 min circuits, 10 min abs, 12 min circuits. Put butternut squash in oven while circuiting, yum yum!
Tuesday Dec 7, 2010 #
6 AM
XC skiing 1:06:12 7.65 mi (8:39 / mi) +37m 8:32 / mi
ahr:121 max:161
Morning specific strength with Alex. Chilly, but not as cold as it could be. Had map holders and I did ok with the Ånn map (yay for marshes), but then not so good with Orsa Grönklitt- at least partly because of clarity of printing. Working on finding my way back to where I was looking on the map after looking up, a skill recommended by Alex.
Body feels much better than yesterday. Quads are still sore, but everything else reasonable.
Body feels much better than yesterday. Quads are still sore, but everything else reasonable.
C • Hmm 8
Monday Dec 6, 2010 #
Note
And still super-sore from super-starring + 3k + Sunday's Oing. Day completely and 100% off! Hopefully some more recovery happens overnight or specific strength is going to be painful... maybe should be arm-focused...
Sunday Dec 5, 2010 #
9 AM
Running warm up/down 13:47 1.51 mi (9:08 / mi) +13m 8:53 / mi
ahr:93 max:94
Whoa, and *everything* is sore. A slow waddle from my house over to campus for the sprint.
Drills 4:17 0.19 mi (22:32 / mi)
ahr:145 max:160
Kinda with Balter- a new one, of one leg up, land together. New, and not quite coordinated on that one yet.
Orienteering race 21:52 2.62 mi (8:21 / mi) +65m 7:45 / mi
ahr:170 max:180
UMass campus Sprint!
Whoopsie, ran off the map, despite Alex's very explicit warning not to do that around #9... bah. And that was really my 1 big mistake too. So how'd it happen? Part distraction, part a parallel feature just off the map (but far too low) that caught my attention. Ken had punched #8 just before me, and we set off up the hill. I was heading too low, saw the two downed trees, but then saw a fence just beyond. So went over to the fence, but felt it was too low, so went up a bit, but then decided I really needed the downhill corner, so went that way. Then Ross showed up, and made me a bit more convinced it must be that fence, but really it wasn't and finally we went up higher...
Being more confident of my ID of those two downed trees would have made things better.
Other than that, fun times sprinting around, I handled the other bits a-ok, although legs felt not 100% speedy.
Lotsa thanks to Alex and also to Ed for map-printing and Greg for part of the mapping!
765/2000
Whoopsie, ran off the map, despite Alex's very explicit warning not to do that around #9... bah. And that was really my 1 big mistake too. So how'd it happen? Part distraction, part a parallel feature just off the map (but far too low) that caught my attention. Ken had punched #8 just before me, and we set off up the hill. I was heading too low, saw the two downed trees, but then saw a fence just beyond. So went over to the fence, but felt it was too low, so went up a bit, but then decided I really needed the downhill corner, so went that way. Then Ross showed up, and made me a bit more convinced it must be that fence, but really it wasn't and finally we went up higher...
Being more confident of my ID of those two downed trees would have made things better.
Other than that, fun times sprinting around, I handled the other bits a-ok, although legs felt not 100% speedy.
Lotsa thanks to Alex and also to Ed for map-printing and Greg for part of the mapping!
765/2000
Running warm up/down 6:10 0.59 mi (10:27 / mi) +6m 10:08 / mi
ahr:133 max:146
Cool down with Ken.
12 PM
Running warm up/down 5:44 0.45 mi (12:48 / mi) +5m 12:22 / mi
ahr:132 max:150
Orienteering race 47:09 4.13 mi (11:25 / mi) +178m 10:04 / mi
ahr:172 max:187
Quabbin Individ-O
Peter made us all individual maps designed so we would all mass start and mass finish. Good times! Was neat to have people around, but not be sure they were on your course. And then race in against first Balter, then Ian. Ian got me on the final final sprint, after I had just passed him on the woods trail, ah well, I was trying, reached my new max HR of 187, previously was 185, I think.
In general, really enjoyed the course. Yeah, some bonus wee pines out there meddling with the white woods, but not so terrible.
1- Lost some time checking out the first reentrant along the slopeside, a scale issue, probably
2- Trying to chase down Neil, who despite going slow for his calf was hard to catch
3- Neil had an earlier control, I had to go to the depression round the back of the hill.
4-5- No sense of anyone else around, found my hill tops no prob
6- Visible from trail, easy, but read ahead while on road/trial
7- The steepness of the earth wall really surprised me, not sure if my diagnol approach was ideal?
9- Tried to go straight, but little pines. Bashed through first set to trail, then gave up and trailed it the rest of the way.
10-11-12-13- Fun control picky stuff, went well, but 13 hill was scarrily rocky
14- Bah, bit of a mistake, headed straight down to control, but then thought it was the end of the bigger line of cliffs up slightly higher, so went to next one south, but that wasn't, so had to come back and tag the right one. Grrrrr.
15- In from the yellow mini-quarry to the north, was distracted by the other depression too far to the east first. Grrr again.
16- Fine, racing Balter.
17- Took a bit to realize stream on junction
18- Went to northern knoll first. Thought northline was a stream on the way, but didn't freak out when I didn't see it at least.
Sprint in, chasing down, then being beaten in by Ian.
All in all good, some sloppy right off the start and towards the end.
Major, major thanks to PG for making all those individual courses, and putting up streamers, made it a blast for sure!!! And everybody for coming up this weekend, was fantastic to have such a crowd for fun times and training!!!
783/2000
Peter made us all individual maps designed so we would all mass start and mass finish. Good times! Was neat to have people around, but not be sure they were on your course. And then race in against first Balter, then Ian. Ian got me on the final final sprint, after I had just passed him on the woods trail, ah well, I was trying, reached my new max HR of 187, previously was 185, I think.
In general, really enjoyed the course. Yeah, some bonus wee pines out there meddling with the white woods, but not so terrible.
1- Lost some time checking out the first reentrant along the slopeside, a scale issue, probably
2- Trying to chase down Neil, who despite going slow for his calf was hard to catch
3- Neil had an earlier control, I had to go to the depression round the back of the hill.
4-5- No sense of anyone else around, found my hill tops no prob
6- Visible from trail, easy, but read ahead while on road/trial
7- The steepness of the earth wall really surprised me, not sure if my diagnol approach was ideal?
9- Tried to go straight, but little pines. Bashed through first set to trail, then gave up and trailed it the rest of the way.
10-11-12-13- Fun control picky stuff, went well, but 13 hill was scarrily rocky
14- Bah, bit of a mistake, headed straight down to control, but then thought it was the end of the bigger line of cliffs up slightly higher, so went to next one south, but that wasn't, so had to come back and tag the right one. Grrrrr.
15- In from the yellow mini-quarry to the north, was distracted by the other depression too far to the east first. Grrr again.
16- Fine, racing Balter.
17- Took a bit to realize stream on junction
18- Went to northern knoll first. Thought northline was a stream on the way, but didn't freak out when I didn't see it at least.
Sprint in, chasing down, then being beaten in by Ian.
All in all good, some sloppy right off the start and towards the end.
Major, major thanks to PG for making all those individual courses, and putting up streamers, made it a blast for sure!!! And everybody for coming up this weekend, was fantastic to have such a crowd for fun times and training!!!
783/2000
Running warm up/down 4:02 0.36 mi (11:05 / mi) +1m 10:59 / mi
ahr:137 max:146
Saturday Dec 4, 2010 #
Event: CSU Orienteering Superstars
10 AM
Running warm up/down 9:58 0.9 mi (11:06 / mi) +15m 10:33 / mi
ahr:137 max:158
Drills 5:10 0.38 mi (13:27 / mi)
ahr:147 max:161
Running warm up/down 2:04 0.28 mi (7:22 / mi)
ahr:155 max:174
Running race 10:38 3.0 km (3:33 / km)
ahr:176 max:183
3k Superstars/Team Time Trial
I was really nervous before that my hamstring would tweak out and I wouldn't be able to finish, but it didn't, and I wasn't running conservatively or anything, think this is as fast as I can do a 3k right now! (18 sec slower than last April or whenever we did it last). Double layer tights may have helped, certainly never was too warm!
Much much more fun to do with people! For first 4 laps I was able to draft behind Will into the wind on the backstretch, but then lost the Neil-Will-Sergei group as I started fading...
I was really nervous before that my hamstring would tweak out and I wouldn't be able to finish, but it didn't, and I wasn't running conservatively or anything, think this is as fast as I can do a 3k right now! (18 sec slower than last April or whenever we did it last). Double layer tights may have helped, certainly never was too warm!
Much much more fun to do with people! For first 4 laps I was able to draft behind Will into the wind on the backstretch, but then lost the Neil-Will-Sergei group as I started fading...
Running warm up/down 6:57 0.66 mi (10:35 / mi)
ahr:141 max:147
1 PM
Note
Not quite sure how to log the "semi-controlled chaos" that was superstars. =) Little snippets of all-out effort for mountain bike, biathlon, ski-o, crutch-o, plus some practice. Had a super-blast!!!
7 PM
Strength (Pole ) 8:00 [0]
Didn't really put much of the "dance" in pole-dancing, but it totally counts as strength based on how sore my back is today!! Cool too see how good Kat is, (and some of the newbie gals and guys who were actually strong and/or had flair!) and attempt some of the spins/moves. I couldn't help but yelp everytime I took off from the ground, which I think just made anything I tried to do extra-ridiculous!
Oh, and the whole climbing the pole thing 1) takes the skin off the top of your foot, and 2) really hurts your shin. I assume both of these are better with the boots, and kinda respect the utility of the boots now.
Oh, and the whole climbing the pole thing 1) takes the skin off the top of your foot, and 2) really hurts your shin. I assume both of these are better with the boots, and kinda respect the utility of the boots now.