Training Log Archive: AliCIn the 30 days ending Apr 30, 2013:
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Tuesday Apr 30, 2013 #
5 PM
Running 33:34 4.14 mi (8:06 / mi) +38m 7:53 / mi
ahr:142 max:156
Spring, spring, spring! It may very well go away again, but it's marvelous out now! A nice loop around Ottawa Park, staying as much off the paved path and on grassy softness as possible.
Aerobics 53:24 0.75 mi (1:11:12 / mi) +6m 1:09:28 / mi
ahr:110 max:135
Last Zumba class of the term. Joanna led the first half, Maria the second half. Maria is oodles more fun to follow and just by leading the moves more dynamically, it is more of a workout. But Joanna's versions really got my arms, holy moly!
Small numbers, probably due to exam period. Speaking of which, I had my statistics exam this morning. Not too bad and glad I took the class, way more comfy with actually applying stats things now.
Small numbers, probably due to exam period. Speaking of which, I had my statistics exam this morning. Not too bad and glad I took the class, way more comfy with actually applying stats things now.
Cycling 9:19 4.0 mi (2:20 / mi)
ahr:133 max:150
Upstairs in the gym for 4 miles on the bike. As a bit more token training for Saturday, to wake the bike muscles up...
Running 5:53 0.66 mi (8:55 / mi) +1m 8:52 / mi
ahr:128 max:139
Loving that it was warm and still sunny as I jogged back to the office at 8pm. Mmmm.... went home and transplanted some tomatoes, making the kitchen a mess!
Monday Apr 29, 2013 #
5 PM
Rollerskiing 33:15 5.15 mi (6:27 / mi) +23m 6:22 / mi
ahr:112 max:144
A lovely spring day for... a rollerski! Nice low impact recovery activity. And so much more fun to rxc when it's not frigid out. Just a putter around, lots of people out with dogs and kidlings.
Running 13:39 1.6 mi (8:32 / mi) +23m 8:10 / mi
ahr:131 max:149
And mixed a little run in too. Except, I think I left my running shoes in Ian's car, whoopsie. So went out in the winter running shoes, which now feel heavy and too warm!
Strength 3:48 [0] 0.0 mi
Hammies, 3 x 3 x 10
Sunday Apr 28, 2013 #
8 AM
Running 9:58 0.8 mi (12:28 / mi) +93m 9:10 / mi
ahr:129 max:152
Drills 6:07 0.29 mi (20:57 / mi)
ahr:133 max:157
Orienteering 45:37 3.61 mi (12:38 / mi) +199m 10:47 / mi
ahr:161 max:175
West Point Day 2, Blue Middle, 8th
Pretty happy, but didn't feel very confident running through the rockier terrain. One mistake to #9, which wouldn't have been so relatively bad if there wasn't a nice way up through the mountain laurel that wasn't on the map, people who found that were way faster. But I didn't do a good job of locating myself once I was on the top of the ridge, so I'd say 45s route choice, 45s on-ridge floundering. Saved by a mini-segment of rock wall.
Pretty happy, but didn't feel very confident running through the rockier terrain. One mistake to #9, which wouldn't have been so relatively bad if there wasn't a nice way up through the mountain laurel that wasn't on the map, people who found that were way faster. But I didn't do a good job of locating myself once I was on the top of the ridge, so I'd say 45s route choice, 45s on-ridge floundering. Saved by a mini-segment of rock wall.
1 PM
Running 12:19 1.31 mi (9:24 / mi) +6m 9:17 / mi
ahr:138 max:164
Orienteering 18:50 1.95 mi (9:40 / mi) +136m 7:56 / mi
ahr:169 max:179
Blue Sprint
Not quite sure how the result was as haven't seen those, but a bit behind both Ian and Wyatt. Worst was perhaps #2 which Ian got 17s on me to, I just didn't quickly fixate on anything that was going to help me get to control so was hesitant.
Nearly had a mistake to #7, as line passed through #2, I planned it as if I had to go to #2 again, butterfly-esque. Luckily, the same route was also good for #7, phew. But really, that kinda counts like a mistake, because it could have been bad...
PG recommended taking the urban stuff with renewed focus when I got to that section. Thought about that briefly as I crested the hill from the pile of thorns we had to go through (no leg cover req'd? really?) and went for it. Didn't feel that comfy to #9, becuase there was so much detail wasn't sure what the various monuments were exaclty, but just being off the big road ended me up at the underpass just fine. One issue a bit later with something mapped as a crossable wall that was going to be a serious clambor up, so retreated and went a different way.
Not quite sure how the result was as haven't seen those, but a bit behind both Ian and Wyatt. Worst was perhaps #2 which Ian got 17s on me to, I just didn't quickly fixate on anything that was going to help me get to control so was hesitant.
Nearly had a mistake to #7, as line passed through #2, I planned it as if I had to go to #2 again, butterfly-esque. Luckily, the same route was also good for #7, phew. But really, that kinda counts like a mistake, because it could have been bad...
PG recommended taking the urban stuff with renewed focus when I got to that section. Thought about that briefly as I crested the hill from the pile of thorns we had to go through (no leg cover req'd? really?) and went for it. Didn't feel that comfy to #9, becuase there was so much detail wasn't sure what the various monuments were exaclty, but just being off the big road ended me up at the underpass just fine. One issue a bit later with something mapped as a crossable wall that was going to be a serious clambor up, so retreated and went a different way.
Running 9:18 0.95 mi (9:50 / mi) +20m 9:14 / mi
ahr:138 max:152
Saturday Apr 27, 2013 #
Event: West Point A-meet
Note
4th to Andis, Serguiy, and Balter on the Red Middle. 9th on the Blue Sprint in the afternoon.
On the red middle, I made a pretty big mistake (2 min) on #8. A contour inversion problem as the root, should have figured out that the reentrant couldn't be a spur if it wasn't an index contour like the hill immediately adjacent. Looking at splits Andis was just smoking it throughout, wowzer!
Afternoon sprint went ok against the guys, but I missed the tennis-court cut. Have to plan exists before getting to controls in sprints! Also bashed through too much green at the end.
Day 2, here goes!
On the red middle, I made a pretty big mistake (2 min) on #8. A contour inversion problem as the root, should have figured out that the reentrant couldn't be a spur if it wasn't an index contour like the hill immediately adjacent. Looking at splits Andis was just smoking it throughout, wowzer!
Afternoon sprint went ok against the guys, but I missed the tennis-court cut. Have to plan exists before getting to controls in sprints! Also bashed through too much green at the end.
Day 2, here goes!
9 AM
Running 2:54 0.29 mi (9:53 / mi) +9m 9:02 / mi
ahr:113 max:136
Drills 5:36 0.34 mi (16:29 / mi) +1m 16:20 / mi
ahr:134 max:148
Running 6:55 0.38 mi (18:10 / mi) +75m 11:16 / mi
ahr:133 max:153
Orienteering 34:14 2.98 mi (11:29 / mi) +162m 9:50 / mi
ahr:165 max:180
Running 7:44 0.81 mi (9:31 / mi) +4m 9:22 / mi
ahr:128 max:142
12 PM
Running 7:43 0.66 mi (11:36 / mi) +29m 10:13 / mi
ahr:141 max:153
Orienteering 20:49 2.16 mi (9:38 / mi) +105m 8:22 / mi
ahr:169 max:176
Running 3:08 0.28 mi (11:23 / mi) +33m 8:18 / mi
ahr:128 max:141
Friday Apr 26, 2013 #
2 PM
Running 40:08 5.34 mi (7:31 / mi) +124m 7:01 / mi
ahr:152 max:170
Woo! A wonderful whirlwind trip to Amherst! Finished my talk in the buses on the way there and then nearly got lost to my old dept. on campus, so much new construction!
But talk went well, people seemed interested and asked good questions. And then chatted with old boss for just a bit before scampering off to meet up with the noonies. Except most couldn't actually run due to meetings and such, but headed out for a Puffers run with Rob H.
Caught up with him (doing lots of runs with the local ultra folks) and heard about some ground buckwheat powder that Tibetan monks use for travel food?
Occurs to me that maybe I'm running some of my normal runs a bit too easy. Because this 7.30 pace wasn't bad, but much faster than I've been running on my own.
But talk went well, people seemed interested and asked good questions. And then chatted with old boss for just a bit before scampering off to meet up with the noonies. Except most couldn't actually run due to meetings and such, but headed out for a Puffers run with Rob H.
Caught up with him (doing lots of runs with the local ultra folks) and heard about some ground buckwheat powder that Tibetan monks use for travel food?
Occurs to me that maybe I'm running some of my normal runs a bit too easy. Because this 7.30 pace wasn't bad, but much faster than I've been running on my own.
Thursday Apr 25, 2013 #
Note
Finally remembered to donate a bit to the JWOC fundraiser for the junior team. I bet most people know what's up as Barb has been *amazing* at updating folks on AP threads about the goings-on of the junior team ramping up this year, but it is very impressive. You might not be in favor of every single initiative they've taken, or are wary that it's just too much change all at once and the steam might run out, but things are totally on the right track, so I'm all for that!
What I loved most was reading the bios on the OUSA website of the selected JWOC team. They sound so inspired and to absolutely love Erin as a coach. Not all coaches click with their athletes, Erin apparently does, so we are soooo lucky to have him in that role!
I think the singly most important thing going forward for the junior program will to find a way to keep Erin as coach for the following years. But having enough funding to make sure all the kids that made the JWOC team can actually go is also definitely important. If you think so too, donate a bit towards that here. (If you do so immediately, you maybe can even still get in on the lunch at West Point perk!)
What I loved most was reading the bios on the OUSA website of the selected JWOC team. They sound so inspired and to absolutely love Erin as a coach. Not all coaches click with their athletes, Erin apparently does, so we are soooo lucky to have him in that role!
I think the singly most important thing going forward for the junior program will to find a way to keep Erin as coach for the following years. But having enough funding to make sure all the kids that made the JWOC team can actually go is also definitely important. If you think so too, donate a bit towards that here. (If you do so immediately, you maybe can even still get in on the lunch at West Point perk!)
5 PM
Running 11:41 1.34 mi (8:43 / mi) +12m 8:29 / mi
ahr:128 max:176
Somerville -> Sullivan Square, alone, beautiful day!
Running 8:55 0.94 mi (9:29 / mi) +29m 8:39 / mi
ahr:131 max:160
Forest Hills T stop -> Peter's Hill, with Brendan, a'chattin.
Orienteering 25:52 2.54 mi (10:11 / mi) +223m 8:00 / mi
ahr:163 max:175
CSU Park-o @ Peter's Hill
Whoa there climb! Specially designed by Alex to max out Peter's Hill hill-climbing potential with 4 different times up. Good for me to adjust from more flat lands.
Some small mistakes, should have at least seen the high option to 2. Beaten by a not-going-full-out Brendan and just a bit ahead of Ian, fun to play splits with them back on the T, substantial give-and-take.
Really nice to see everyone at the meet!
Whoa there climb! Specially designed by Alex to max out Peter's Hill hill-climbing potential with 4 different times up. Good for me to adjust from more flat lands.
Some small mistakes, should have at least seen the high option to 2. Beaten by a not-going-full-out Brendan and just a bit ahead of Ian, fun to play splits with them back on the T, substantial give-and-take.
Really nice to see everyone at the meet!
Running 12:11 1.15 mi (10:36 / mi) +39m 9:35 / mi
ahr:124 max:149
Cool down with Alex and Brendan, easy peasy.
Orienteering 4:20 0.25 mi (17:21 / mi) +24m 13:22 / mi
ahr:136 max:155
Control pick-up
Running 12:02 1.15 mi (10:28 / mi) +28m 9:44 / mi
ahr:133 max:147
Running 12:52 [1] 1.24 mi (10:22 / mi) +30m 9:39 / mi
Wednesday Apr 24, 2013 #
11 AM
Running 10:51 1.42 mi (7:39 / mi)
ahr:144 max:180
Blech. Totally gross out. Grey and 40 degrees and precipitating. Sometimes rain sometimes frozen rain...
Running race 10:32 3.0 km (3:31 / km)
ahr:172 max:180
But, again, it was 3k day. So I went out and did it, very much hoping to be faster than last time. Which I was, but I was really hoping to get under 10.30 and instead posted a 10.31. There is more time to get faster, but gotta keep working at it. And yeah, maybe have a better-weather day sometime!
Running 9:11 [2] 0.99 mi (9:18 / mi) +14m 8:54 / mi
ahr:137 max:147
Tuesday Apr 23, 2013 #
6 PM
Running 4:46 0.54 mi (8:50 / mi) +14m 8:10 / mi
ahr:98 max:124
Crosstrainer 17:03 2.0 mi (8:31 / mi)
ahr:138 max:152
Something in my knee was sore, so more cross-trainer, less running today. Kept the HR decently up on the elliptical.
Cycling 5:50 2.0 mi (2:55 / mi)
ahr:138 max:151
And a smidge on the bike, so as not to be completely helpless for the AR in two weeks. Well, ok, 5 minutes of time on an exercise bike probably won't do all that much...
Aerobics 48:33 4.03 mi (12:03 / mi) +29m 11:47 / mi
ahr:116 max:145
Zumba! Fun class today, instructor was energetic! She even made us dance-off once, which I think people felt more on the spot doing than anything else, but was kinda fun to mix it up!
Running 6:07 0.27 mi (22:54 / mi) +1m 22:38 / mi
ahr:88 max:140
Monday Apr 22, 2013 #
4 PM
Running 5:47 0.66 mi (8:46 / mi) +38m 7:26 / mi
ahr:139 max:179
Bah! Made it all the way to the gym before figuring out I didn't have my ID card to get in and go play Zumba. Tried talking my way, but no go.
Running 14:02 1.64 mi (8:33 / mi) +17m 8:17 / mi
ahr:135 max:160
So, the the park! Ottawa Park.
Drills 8:42 0.33 mi (26:22 / mi) +1m 26:07 / mi
ahr:138 max:161
Ankle plyos. Ankle is a wee bit tender from Sunday. I did a medium-level crunch. Noticeable, but not very painful at the time, has still swollen up a bit, I guess.
Running 43:31 5.97 mi (7:17 / mi) +71m 7:02 / mi
ahr:157 max:177
And the 6 x 1k I meant to do Saturday. I programmed my Garmin to do 6 x 1k on, 2 min off. It worked great! It just short beeps for the last 25m of the interval and the last 5s of rest and then a long beep to tell you to switch.
1k times weren't crazy fast, but there is some up and down and a bit of wind, so I won't beat myself up for it. Still, hoping to find more speed, but it's workouts like this that should make it happen, so here goes!
1k times weren't crazy fast, but there is some up and down and a bit of wind, so I won't beat myself up for it. Still, hoping to find more speed, but it's workouts like this that should make it happen, so here goes!
Sunday Apr 21, 2013 #
12 PM
Note
Upon arrival at the SMOC meet, I looked at my phone. Missed calls and voicemails. Ok, let's see what that's about... and what do I hear, but 3 different live-from-the-field Billygoat updates from PG. Awesome. =)
So I gave a quick call back and heard a report from the finish, the top 5 places were already decided, with Ian expected soon and Alex already on the last loop too. Put me in a great mood to head out for my own orienteering adventure!
So I gave a quick call back and heard a report from the finish, the top 5 places were already decided, with Ian expected soon and Alex already on the last loop too. Put me in a great mood to head out for my own orienteering adventure!
1 PM
Running warm up/down 7:30 [1]
Later than I wanted because of the Great Baked Potato Experiment, but then I still just didn't have my act together, so this was multiple running to-and-fro to my car...
Orienteering 56:00 6.3 km (8:53 / km)
Red course at HiLand Lake
My first SMOC meet of the season and on a new map no less! (Yay Igor for both mapping and hosting the meet!)
I worked hard to push the pace, which was made difficult in parts by some thorny stuff. I did some army crawl from 4 to 5, perhaps using the second yellow open would have been speedier. Then got way stuck by a wall of thorns on my way to 16 - I turned into the reentrant too early (for sure an error), but then I couldn't simply fight my way up the reentrant because it was just too thick... haven't been totally stymied like that in awhile.
More analysis later, there were some hesitations and slowdowns that I shoudl figure out why they happened.
My first SMOC meet of the season and on a new map no less! (Yay Igor for both mapping and hosting the meet!)
I worked hard to push the pace, which was made difficult in parts by some thorny stuff. I did some army crawl from 4 to 5, perhaps using the second yellow open would have been speedier. Then got way stuck by a wall of thorns on my way to 16 - I turned into the reentrant too early (for sure an error), but then I couldn't simply fight my way up the reentrant because it was just too thick... haven't been totally stymied like that in awhile.
More analysis later, there were some hesitations and slowdowns that I shoudl figure out why they happened.
Orienteering 19:00 2.5 km (7:36 / km)
And back out for a sprint around Yellow. Was a delightful course actually, in the openest terrain with cool contour features. Enjoyed trying to optimize.
Cycling 10:00 [3]
Well, we'll give that 10 minutes... some fiddling around while Barbara got her back tire pumped and then we drove over somewhere and started biking for real. But about a minute in, I pulled a super-newb move and bashed a pedal against a rock because I left it too far low on a downhill. Pedal was wonky after that, but we hoped it might hold up, so we kept going merrily along. About a mile in, it just totally gave way underfoot, crank was mightily stripped.... argh! so we ran back with bikes, glad we weren't further and that it was such a lovely day!!
Still very convinced this mountain biking stuff is fun, will enjoy giving it more of a whirl in the race in two weeks!
Still very convinced this mountain biking stuff is fun, will enjoy giving it more of a whirl in the race in two weeks!
Saturday Apr 20, 2013 #
12 PM
Running 11:10 1.23 mi (9:05 / mi) +14m 8:46 / mi
ahr:135 max:161
Scampered out at midday for a track workout, warmed up around what's becoming my normal loop.
Drills 7:01 0.44 mi (15:57 / mi)
ahr:157 max:176
Normal running drills
Running 17:14 1.93 mi (8:56 / mi) +14m 8:44 / mi
ahr:144 max:173
Did some speeds, something felt a bit funny behind my right knee. I told myself it'd be ok, I was just running 1ks, no need to be super-speedy, but then attempting the first one, I was just too scared something was wrong to push it at all, so I decided it wasn't my day for a track workout and headed home.
Friday Apr 19, 2013 #
6 PM
Running 1:18:20 9.31 mi (8:25 / mi) +47m 8:17 / mi
ahr:137 max:175
Longish run in Wildwood. Brrr it got cold again, it was freezing raining on me while I ran. But the little river there was impressively in flood. There's one trail that's a board walk over the floodplain (Blue trail) and today that boardwalk was only 1ft above the water, normally the water is no where near, it's just a board walk 3-5ft above the dry ground. Fun to see how some ducks were dealing with the current - one ferrying across, one just riding the current down, wheee! =)
NPR was reporting when I got out of the car that the Boston suspect hadn't been found and then when I returned he was in hiding under a boat. A quick but welcome turn-around!
-----------------------------------------------------------------------------------------------
And on another note, here's a cool-looking galaxy from observing last week! It's 'name' is NGC 2841, it's about 14 Mpc (45 million light years) away and is a similarish mass to the Milky Way. I-V-U band composite image. Please ignore the bizarre-shaped overexposed stars.
NPR was reporting when I got out of the car that the Boston suspect hadn't been found and then when I returned he was in hiding under a boat. A quick but welcome turn-around!
-----------------------------------------------------------------------------------------------
And on another note, here's a cool-looking galaxy from observing last week! It's 'name' is NGC 2841, it's about 14 Mpc (45 million light years) away and is a similarish mass to the Milky Way. I-V-U band composite image. Please ignore the bizarre-shaped overexposed stars.
C • Wow 5
Thursday Apr 18, 2013 #
5 PM
Running 9:15 0.84 mi (11:01 / mi) +44m 9:28 / mi
ahr:135 max:162
After a remarkably not-accessible-to-all talk about the recently released Planck results, headed out to Park Lyndon with Alex. Did a little warm up joggeroo to my favorite kame.
C • Alex 5
Orienteering 38:56 3.21 mi (12:08 / mi) +122m 10:51 / mi
ahr:157 max:174
Park Lyndon, round 2
So because I'd done this course, not too long ago, the goal was to *fly*. And I shaved 6 min off, even with a mistake from 8->7 of trying to go off on the trail on the isthmus to the SW... a smidge too much focus on running hard, over simplified to "must run along huge swamp" which was true, but only after going over a substantial green-covered spur... bah.
Good to get some fast running + bramble bashing in, along with at least having to pay some attention to a map, even if things weren't the most mysterious from prior knowledge...
So because I'd done this course, not too long ago, the goal was to *fly*. And I shaved 6 min off, even with a mistake from 8->7 of trying to go off on the trail on the isthmus to the SW... a smidge too much focus on running hard, over simplified to "must run along huge swamp" which was true, but only after going over a substantial green-covered spur... bah.
Good to get some fast running + bramble bashing in, along with at least having to pay some attention to a map, even if things weren't the most mysterious from prior knowledge...
C • nice 3
Running 8:28 0.58 mi (14:36 / mi) +50m 11:31 / mi
ahr:138 max:168
A little warm-down jog over to the lake lookout, then I turned around and there was a hill there. So I decided to do some terrain hill-intervals. They were still only 45s or so, but sooo many oodles better than treadmill! On-purpose choose routes with logs and such to scamper over on my way up.
Drills 9:17 0.36 mi (25:48 / mi) +1m 25:35 / mi
ahr:137 max:155
Ankle plyos in the rain, until an Alex emerged!
Wednesday Apr 17, 2013 #
Strength 10:00 [0]
Bah! Woke up with a hammie niggle. I have been shirking my hammie exercises recently, not good! So I took a chill pill for the day and just did 10 min abs.
Spent a good while battling with my computer trying to install astronomy.net software. I think it's mostly my fault for having some packages natively installed, some kludgely installed by myself, and then some installed by all of : fink, Macports and scisoft. Paths all a-tangled, blah.
Spent a good while battling with my computer trying to install astronomy.net software. I think it's mostly my fault for having some packages natively installed, some kludgely installed by myself, and then some installed by all of : fink, Macports and scisoft. Paths all a-tangled, blah.
Tuesday Apr 16, 2013 #
6 PM
Aerobics 48:44 +12m
ahr:110 max:149
Circadian what? Time to readjust...
Anyways, Zumba times. One cool new song, more Bollywood than Latin, but no complaints, it's fun! Lotsa arms flying about in it actually, shoulders were well tired by the end!
Anyways, Zumba times. One cool new song, more Bollywood than Latin, but no complaints, it's fun! Lotsa arms flying about in it actually, shoulders were well tired by the end!
Running (treadmill hills) 34:59 3.4 mi (10:17 / mi)
ahr:146 max:179
I meant to do this before Zumba, but had to retrieve my Uni ID card from home to get into the gym, so delayed.
Hills on the treadmill are officially no fun, but hopefully they work. Did 6 x 2 min at full incline (15.0) and declining speed per each interval (started out too fast) - 7.1,7.0,6.9,6.8,6.7,6.6 mph. Was toast by the end.
Hills on the treadmill are officially no fun, but hopefully they work. Did 6 x 2 min at full incline (15.0) and declining speed per each interval (started out too fast) - 7.1,7.0,6.9,6.8,6.7,6.6 mph. Was toast by the end.
Monday Apr 15, 2013 #
2 PM
Running 20:42 2.37 mi (8:44 / mi) +56m 8:08 / mi
ahr:139 max:160
To bed at 7.30 after a clearer, but still windy 2nd night of observing. Roused at 11am for just a mini-little run before packing up and needing to head off to Phoenix.
Sunday Apr 14, 2013 #
1 PM
Running 1:34:00 10.71 mi (8:46 / mi) +173m 8:21 / mi
ahr:144 max:162
To bed at 7.30 and awake at 1.20pm. Grabbed some breakfast biscuits and water and headed out the door for a longish run. Again just gorgeous out!
I explored the Observatory grounds a bit better (they not only have a planet walk, but also a galaxy walk and universe walk!) and saw the building that houses the telescope ex-planet Pluto was discovered in. Then meandered out to the forrest again, only got lost once, but I cheated, mostly staying on fire roads. Some cool views of what I guess is called the San Francisco range - snow on top!
I explored the Observatory grounds a bit better (they not only have a planet walk, but also a galaxy walk and universe walk!) and saw the building that houses the telescope ex-planet Pluto was discovered in. Then meandered out to the forrest again, only got lost once, but I cheated, mostly staying on fire roads. Some cool views of what I guess is called the San Francisco range - snow on top!
C • snow 2
Saturday Apr 13, 2013 #
Note
Currently observing! It's not photometric, which means there are some whispy clouds that are getting in my way, but generally I'm collecting photons of some nearby galaxies, woo!
11 AM
Running 19:29 1.99 mi (9:47 / mi) +71m 8:49 / mi
ahr:137 max:169
Oh my gosh it's lovely here! 60 degrees, breezy, sunny, but with trees for shade. And there's no undergrowth. You could run anywhere! Except, there were no big features and the topography was pretty much the same wherever you looked, so I kept to trails to try to avoid getting lost....
Drills 10:43 0.7 mi (15:18 / mi)
ahr:145 max:165
Time to be springy! Normal running drills.
Running 56:38 6.43 mi (8:48 / mi) +114m 8:21 / mi
ahr:149 max:174
And then intervals. 4-3-2-1 with half as much rest as previous interval. Two sets. Felt great the first set and then a bit more and more tired the second set. I also made sure the second set was trending uphill.
And then got lost on the way back. Whoopsie. Luckily the big drop down the edge of the mesa or whatever it is caught me =)
And then got lost on the way back. Whoopsie. Luckily the big drop down the edge of the mesa or whatever it is caught me =)
Strength 12:00 0.01 mi (20:07:00 / mi)
ahr:94 max:108
10 min abs, 2 min back
Friday Apr 12, 2013 #
Note
(rest day)
Got to Lowell Observatory just in time to head out to the Discovery Channel Telescope with tonight's observer from BU. So far it's cloudy and we can't open the telescope, but forecast is that it should clear up!
I was hoping to sneak in a run today, but not a terrible day to take off given shift towards nocturnalness!!
I was hoping to sneak in a run today, but not a terrible day to take off given shift towards nocturnalness!!
Thursday Apr 11, 2013 #
Note
Observing weather forecast:
Mostly clear - Sat
Clear - Sun
Hoping mostly clear really is mostly clear!!
Mostly clear - Sat
Clear - Sun
Hoping mostly clear really is mostly clear!!
6 PM
Orienteering 1:05:36 7.23 km (9:04 / km) +119m 8:23 / km
ahr:124 max:163 18c
It was cold (sub 40) and rainy when I left Toledo, wasn't so much looking forward to orienteering. But then the rain died down perfectly before I got up to Bishop Lake, thanks weather!
Michelle waltzed into the other-than-us empty parking lot on her bike, we met and chatted a bit before heading out to streamer my Green and Red courses. I'm mostly happy with the control sites chosen, two I moved then and there and a third needs a further look.
Great to meet Michelle and also just to get out in those woods. Bishop Lake is neat terrain! Now to Arizona tomorrow!!
Michelle waltzed into the other-than-us empty parking lot on her bike, we met and chatted a bit before heading out to streamer my Green and Red courses. I'm mostly happy with the control sites chosen, two I moved then and there and a third needs a further look.
Great to meet Michelle and also just to get out in those woods. Bishop Lake is neat terrain! Now to Arizona tomorrow!!
Wednesday Apr 10, 2013 #
5 PM
Running 8:53 1.17 mi (7:36 / mi) +24m 7:08 / mi
ahr:116 max:138
And first thunderstormy day of the season.. Snuck out between green bands on the radar. I'd committed to doing a 3k and so just kicked myself out the door to do it.
Drills 4:07 0.26 mi (15:51 / mi)
ahr:134 max:149
2 x running drills
Running 2:47 0.31 mi (8:55 / mi)
ahr:146 max:159
Running race 10:35 3.0 km (3:32 / km)
ahr:165 max:173
Blah. Well, the weather wasn't great. But neither was this run! I set a goal of running under 10.15 for this April, so will just have to give it another shot. Maybe pick a drier, less windy day. Maybe do a few more tempo/interval sessions too.
Running 19:38 2.27 mi (8:39 / mi) +4m 8:36 / mi
ahr:140 max:168
Tuesday Apr 9, 2013 #
6 PM
Running 9:21 1.11 mi (8:25 / mi)
ahr:134 max:169
Drills 5:36 0.25 mi (22:28 / mi)
ahr:141 max:159
Running 13:02 1.69 mi (7:43 / mi) +9m 7:35 / mi
ahr:142 max:159
Track running with a map. Well, this shows that there is work to be done. I did 300s with 100m jogs, looking at a sprint map while doing the 300s and still trying to run fast. But it ended up I was doing 80s 300s, while last week I was doing 80 400s. So yup, need to work on that!!
Probably I was doing too much map-looking per unit running, or at least more than you'd do in a sprint?
Probably I was doing too much map-looking per unit running, or at least more than you'd do in a sprint?
Aerobics 46:55 1.33 mi (35:17 / mi)
ahr:102 max:136
Zumba! Tuesday class edition, since I missed yesterday. Lots of people and we had a instructor-in-training for 3 songs. She was no where near as good as Maria and her coreography was more arms + core than legs, but she's way better than I am, so can't complain. =)
Tuesday group seems more giggly. Also, I really have to work on one turn move thing, I'm terrible at it.
Tuesday group seems more giggly. Also, I really have to work on one turn move thing, I'm terrible at it.
Running 6:59 0.76 mi (9:14 / mi) +11m 8:50 / mi
ahr:122 max:141
Monday Apr 8, 2013 #
5 PM
Running 46:43 4.67 mi (10:00 / mi) +17m 9:53 / mi
ahr:123 max:154
Nice, relaxed joggeroo with Ian around Wildwood. First shorts run of the season! Woooo!
Also, baby plants are emerging. Basil seems to be winning, with Oregano in a close second. One cucumber plant, other than that, nothing from the tomatoes, chives, cilantro. This could be exactly as predicted by seed packets though...
Also, baby plants are emerging. Basil seems to be winning, with Oregano in a close second. One cucumber plant, other than that, nothing from the tomatoes, chives, cilantro. This could be exactly as predicted by seed packets though...
Sunday Apr 7, 2013 #
10 AM
Running 10:37 1.01 mi (10:32 / mi) +23m 9:50 / mi
ahr:128 max:158
Orienteering race 41:07 5.3 km (7:45 / km) +212m 6:28 / km
ahr:170 max:179
Middle @ Ransburg Scout Reservation, 4th on Blue
Oof, that was physical. Lots of climb and clean, visible woods. Almost my whole race was at L4 via HR, which is pretty all-out for orienteering. Still, it was pretty clean, although perhaps trending towards sloppy just at the end when I was a real tired camper. I did have problems with #13 as many did, due to the quite a bit thicker than white vegetation in the flat zone before the control. (I also mis-read the contours in that circle, thinking the two back-to back contours should basically be an earthbank, but they were actually signaling a narrow gully-like thing).
Other than that, I probably could have minimized climb a bit more to both #15 and #16, dumping myself down to the trail to #15 and then along the flat to the road to #16. Both plans vaguely occurred to me, but I think I was running too close to the line to effectively evaluated and just got dragged by default into going straightish. Have battle the tired-becoming-lazy brain at the end of races!
Still a good if not amazing run, happy to have been really pushing it all the way around. More hill work would be a good thing for sure!! =)
Oof, that was physical. Lots of climb and clean, visible woods. Almost my whole race was at L4 via HR, which is pretty all-out for orienteering. Still, it was pretty clean, although perhaps trending towards sloppy just at the end when I was a real tired camper. I did have problems with #13 as many did, due to the quite a bit thicker than white vegetation in the flat zone before the control. (I also mis-read the contours in that circle, thinking the two back-to back contours should basically be an earthbank, but they were actually signaling a narrow gully-like thing).
Other than that, I probably could have minimized climb a bit more to both #15 and #16, dumping myself down to the trail to #15 and then along the flat to the road to #16. Both plans vaguely occurred to me, but I think I was running too close to the line to effectively evaluated and just got dragged by default into going straightish. Have battle the tired-becoming-lazy brain at the end of races!
Still a good if not amazing run, happy to have been really pushing it all the way around. More hill work would be a good thing for sure!! =)
Running 11:23 0.91 mi (12:30 / mi) +56m 10:30 / mi
ahr:122 max:148
Saturday Apr 6, 2013 #
10 AM
Running 8:41 0.65 mi (13:22 / mi) +50m 10:47 / mi
ahr:122 max:145
Warm up up to the start. Had a great back-roads drive from Martinsville to the meet, there are some hills in Southern Indiana! Unfortunately without stomach-sick Ian. =(
Orienteering 1:54:17 12.9 km (8:52 / km) +580m 7:14 / km
ahr:166 max:176 26c
Long @ Yellowwood, Blue of Flying Pig
Nice, 2nd on Blue, 10.5 minutes down to Eric. No big bobbles, lots of nice woods to cruise through (my ankles really appreciate the lack of rocks, it's awesome!) and some serious climb, as advertised. Well, my route only took me to 580m of climb, but if you decided to go straight a lot, you probably could have gotten to the 820m claimed! Was getting pretty tired toward the end, was very happy to have a gel about half way in!
Nice, 2nd on Blue, 10.5 minutes down to Eric. No big bobbles, lots of nice woods to cruise through (my ankles really appreciate the lack of rocks, it's awesome!) and some serious climb, as advertised. Well, my route only took me to 580m of climb, but if you decided to go straight a lot, you probably could have gotten to the 820m claimed! Was getting pretty tired toward the end, was very happy to have a gel about half way in!
Friday Apr 5, 2013 #
5 PM
Running 9:32 0.98 mi (9:44 / mi) +7m 9:31 / mi
ahr:90 max:158
Having collected Eric and Ian from Indy airport, arrived in perfect time to register and scamper out for a warm up. Nice to have a warm-up map to get the feel of 1:4000 again! I also noticed that contours seemed to be on top of black features, which helped once during the race.
Drills 4:43 0.3 mi (15:43 / mi)
ahr:129 max:146
Two rounds of normal running drills. Trying to remain un-intimidated by two MNOC women doing their war dances.... =)
Orienteering 18:43 2.53 mi (7:24 / mi) +17m 7:15 / mi
ahr:169 max:182
Sprint @ Indiana University, Flying Pig Blue
3rd on Blue, happy about that!
A fun sprint. It wasn't crazy-technical, but I and others made some errors, so hard enough for a challenge! I started out pretty fast, especially as the first 3 controls were really easy in a big open area. #4 took a bit more thought, but then right after #4 I took a twig to the eye and bam! out popped that contact. Luckily it wasn't my dominant eye, but my vision did feel a bit wonky for the rest of the race.
I had one big mistake (#11, 20s), going left instead of right around a building. Now it totally looks like right is faster, even if you don't notice the mandatory stairs going left, so either I didn't look long enough to tell or brain was too oxygen-deprived to make the right assessment. Actually, I now remember I was flustered the control before, so I didn't have much time to plan beforehand, and there was also a kid racing at #10 at the same time I was, so that take some neurons to figure out if I'd punch before/after him.
In general, I was surprised how normal it felt to be out there sprinting for the first race of the season. The one thing I really noticed being a problem was the control descriptions. Basically, I just quit trying to parse them (still read the # unless I there was simply no way I was at any other spot). So that's to be worked on.
-------------------------------------------------------------------------------------------------
Since I've decided that I'm going to really try to push for good sprint results at WOC and the World Games this year, here goes a thorough investigation of yesterday's race:
1 - First map look: ok there's no trick to #1. Actually 1,2,3 are all simple, in this big field, just a bit of looking at the map to figure out absolute shortest routes.
2 - Good
3 - Paused for sec right after 2 to make sure walls were crossable, should have already known that
4 - Decided on right route, was thinking about trying to be speedy. Decided also to go right to 5, although I didn't manage to workout the full way to the control.
5 - Fine, but was surprised I had to use the stair at the end.
6 - Choose left, because I knew I wouldn't have to use the stair again. Splits wise was pretty even either way?
7 - The one control it would have been good to actually read the CD. I decided it was on the inner SW corner instead of inner SE corner which made me falter right at the control. Also, going left of the star-ship shaped building seems like a faster idea, both given the actual control placement and the uncrossable fence dodging required on the right-hand route.
8 - Went left. About the same as right based on splits.
9 - First slightly distracted by someone going up the stairs and then appearing lost. Then also confused to find the box before the actual control. The box was on the wall, the control was where it should be. I think the guy around me at least got box and control closer together again.
10 - Easy sprint down to, but got there at the same time as someone else, so was figuring out the who-punches first and then quickly decided to go left instead of right to #11, my big mistake. Argh! Now looks so silly...
11 - Well, should have gone right. Left was longer, had extra climb and involved stairs.
12 - Fine
13 - Left of first building then diagonal, then using the little building on the edge of woods for guidance to the rootstalk.
14 - Fine
15 - Fine, used bridge for guidance in aiming to it.
16 - Fine
17 - Careful to avoid daffodils, then used a bit of a bearing and actually, someone else clearly dipping into the depression and then scooting away.
18 - Green X = pine tree said the course notes. And there is exactly one evident pine tree, so just sprinted that way.
19 - Boo, should have used the trail V to send me exactly to it, instead I was distracted by two kids playing on a tree stump. Wondered if they'd just dispatched the control to some nefarious other location, before going on my way to the right place. Focus, focus girl!
20 - Easy, nearby statues.
21 - For the first time, tried to use the trails in the woods, but this was way slower than Eric who nailed the leg 10s faster. He said using the bridge for aiming-off help and just tumbling downhill to the swamp was the answer.
22 - Some slight panic just about here about the line of daffodils just S of the crossable wall, but not on map, guess I can cross then, after a little dodging.
23 - 24 - Finish - Sprinting in to Vlad's announcing that I was putting up the then-fastest time on Blue =)
3rd on Blue, happy about that!
A fun sprint. It wasn't crazy-technical, but I and others made some errors, so hard enough for a challenge! I started out pretty fast, especially as the first 3 controls were really easy in a big open area. #4 took a bit more thought, but then right after #4 I took a twig to the eye and bam! out popped that contact. Luckily it wasn't my dominant eye, but my vision did feel a bit wonky for the rest of the race.
I had one big mistake (#11, 20s), going left instead of right around a building. Now it totally looks like right is faster, even if you don't notice the mandatory stairs going left, so either I didn't look long enough to tell or brain was too oxygen-deprived to make the right assessment. Actually, I now remember I was flustered the control before, so I didn't have much time to plan beforehand, and there was also a kid racing at #10 at the same time I was, so that take some neurons to figure out if I'd punch before/after him.
In general, I was surprised how normal it felt to be out there sprinting for the first race of the season. The one thing I really noticed being a problem was the control descriptions. Basically, I just quit trying to parse them (still read the # unless I there was simply no way I was at any other spot). So that's to be worked on.
-------------------------------------------------------------------------------------------------
Since I've decided that I'm going to really try to push for good sprint results at WOC and the World Games this year, here goes a thorough investigation of yesterday's race:
1 - First map look: ok there's no trick to #1. Actually 1,2,3 are all simple, in this big field, just a bit of looking at the map to figure out absolute shortest routes.
2 - Good
3 - Paused for sec right after 2 to make sure walls were crossable, should have already known that
4 - Decided on right route, was thinking about trying to be speedy. Decided also to go right to 5, although I didn't manage to workout the full way to the control.
5 - Fine, but was surprised I had to use the stair at the end.
6 - Choose left, because I knew I wouldn't have to use the stair again. Splits wise was pretty even either way?
7 - The one control it would have been good to actually read the CD. I decided it was on the inner SW corner instead of inner SE corner which made me falter right at the control. Also, going left of the star-ship shaped building seems like a faster idea, both given the actual control placement and the uncrossable fence dodging required on the right-hand route.
8 - Went left. About the same as right based on splits.
9 - First slightly distracted by someone going up the stairs and then appearing lost. Then also confused to find the box before the actual control. The box was on the wall, the control was where it should be. I think the guy around me at least got box and control closer together again.
10 - Easy sprint down to, but got there at the same time as someone else, so was figuring out the who-punches first and then quickly decided to go left instead of right to #11, my big mistake. Argh! Now looks so silly...
11 - Well, should have gone right. Left was longer, had extra climb and involved stairs.
12 - Fine
13 - Left of first building then diagonal, then using the little building on the edge of woods for guidance to the rootstalk.
14 - Fine
15 - Fine, used bridge for guidance in aiming to it.
16 - Fine
17 - Careful to avoid daffodils, then used a bit of a bearing and actually, someone else clearly dipping into the depression and then scooting away.
18 - Green X = pine tree said the course notes. And there is exactly one evident pine tree, so just sprinted that way.
19 - Boo, should have used the trail V to send me exactly to it, instead I was distracted by two kids playing on a tree stump. Wondered if they'd just dispatched the control to some nefarious other location, before going on my way to the right place. Focus, focus girl!
20 - Easy, nearby statues.
21 - For the first time, tried to use the trails in the woods, but this was way slower than Eric who nailed the leg 10s faster. He said using the bridge for aiming-off help and just tumbling downhill to the swamp was the answer.
22 - Some slight panic just about here about the line of daffodils just S of the crossable wall, but not on map, guess I can cross then, after a little dodging.
23 - 24 - Finish - Sprinting in to Vlad's announcing that I was putting up the then-fastest time on Blue =)
Running 10:00 0.95 mi (10:32 / mi) +24m 9:46 / mi
ahr:136 max:151
Warm down with Clem and Ian, noting frat party at hm, Sigma Chi, blaring music from a radio station in the middle of a field and some very over-tanned ladies. Collegetown!
Orienteering 4:06 0.4 mi (10:15 / mi)
ahr:145 max:161
And a bit of a re-run of some of the last controls. I re-did my not-awesomes to #19 and #21. Then Ian and I headed out for some Italian at Charlie's recommended 4th Street place - choice of left (Italian) or right (Ethiopian) sides of the restaurants. We chose left and can verify that that chef makes a mean tomato sauce!
Thursday Apr 4, 2013 #
Note
(rest day)
Awesome colloquium today on the basics of dark matter by NYU's David Hogg. Just generally great explanations, but my fave parts were probably when he compared my boss here to a Roomba (dedicated to studying the universe's dust...) and when he described what would happen if two universes with different physical laws collided. "It would be bad. Very bad."
Also, we only know the grav constant, G, within about 5 decimal places. Not that that's too shabby, but we know G*M_sun within 13 decimal places. Because the planets are *awesome* test particles. We can predict the location of say, Mars to within a centimeter. That's pretty crazy!!
Also, we only know the grav constant, G, within about 5 decimal places. Not that that's too shabby, but we know G*M_sun within 13 decimal places. Because the planets are *awesome* test particles. We can predict the location of say, Mars to within a centimeter. That's pretty crazy!!
C • cm 5
Wednesday Apr 3, 2013 #
5 PM
Running 45:00 5.0 mi (9:00 / mi) +25m 8:52 / mi
ahr:143 max:177
Long run! Although I think some of the HR data at the beginning is bogus. Need a new CR2032 probably... Out to Wildwood and about. Did some running through terrain to make things more interesting, and then swooped down for some time on Blue Trail's board walk in the floodplain before doing a few loops of the Blue Trial hill.
Ran into runner undergrad who's in my research group going anti-parallel on the hill, which we'd just agreed was the best hill in Wildwood earlier in the day, coincidence!
Ran into runner undergrad who's in my research group going anti-parallel on the hill, which we'd just agreed was the best hill in Wildwood earlier in the day, coincidence!
Drills 5:37 0.18 mi (31:10 / mi)
ahr:130 max:151
Ankle plyos, legs a bit tired, so still only one set. Couldn't even make it through the normal 3-out-and-backs on the spin jumps. Jeez!
Running 44:16 5.15 mi (8:36 / mi) +24m 8:28 / mi
ahr:136 max:149
Some more puttering around Wildwood and then home! Hands were getting cold as the temp plumeted, I tried to retract them as far as possible back into my jacket, which I'm sure looked funny...
Tuesday Apr 2, 2013 #
5 PM
Running 12:07 1.4 mi (8:39 / mi) +14m 8:24 / mi
ahr:141 max:174
Perfect timing! The track girls were just finishing up their workout when I arrived at 5.30, so didn't have to Plan B (minute intervals in the park).
Drills 8:12 0.51 mi (16:04 / mi)
ahr:138 max:152
Running drills
Running 40:33 5.16 mi (7:52 / mi) +21m 7:46 / mi
ahr:152 max:179
3 x (3 x 400) with 200m roll-on within sets, 400m between sets
Times:
79,79,77
77,78,77
81,79,78
The first 4 I had a clear track, but then a bus full of developmentally disabled adults arrived to use the track for walking laps. Most of them were really conscientious and even cheered me some (got a high-5 after one interval!), but a few were very dedicated to their walking mission in lane 1. So the odd dodging, but hey, passing people might have to happen in whatever race situation, really. Also good that whatever program they're in does do some exercise, even if just walking!
Times:
79,79,77
77,78,77
81,79,78
The first 4 I had a clear track, but then a bus full of developmentally disabled adults arrived to use the track for walking laps. Most of them were really conscientious and even cheered me some (got a high-5 after one interval!), but a few were very dedicated to their walking mission in lane 1. So the odd dodging, but hey, passing people might have to happen in whatever race situation, really. Also good that whatever program they're in does do some exercise, even if just walking!
Monday Apr 1, 2013 #
3 PM
Running 14:23 1.53 mi (9:24 / mi) +34m 8:48 / mi
ahr:129 max:150
Over to the gym, with a bit of a loop because I forgot my ID card the first go. Can run there mostly on soft surfaces, actually, not bad!
Aerobics 54:06 1.15 mi (47:02 / mi) +4m 46:32 / mi
ahr:108 max:151
Zumba day! Small class though, only 6! One brand-new song that's not too tricky. Apparently the lyrics are also funny, but my spanish isn't good enough...
Strength 12:50 0.43 mi (29:51 / mi) +2m 29:25 / mi
ahr:88 max:138
And Core15 afterwards, led by a guy subbing in who realizes that core is more than just abs! Did some crazy planks and some bonus awkward fish flops.
Running 7:20 0.81 mi (9:05 / mi) +8m 8:48 / mi
ahr:125 max:138