Training Log Archive: AliCIn the 7 days ending Oct 9, 2010:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||
|
|
|
|
|
| ||||||||||
| Su | Mo | Tu | We | Th | Fr | Sa | |||||||||
Saturday Oct 9, 2010 #
10 AM
Running warm up/down 11:00 [1]
8 min warm up
3 ish min cool down with Cristina
3 ish min cool down with Cristina
11 AM
Orienteering race 17:20 [4] 2.2 km (7:53 / km) +125m 6:08 / km
16c
GLOF Sprint
Not sure the last time I’ve done a woods sprint, the WOC quali really doesn’t count, it was almost all on trails/meadows/open. But this was neat, really in the woods and quite technical with serious route choices. The valleys were deep and steep (a 1:5,000 map with 5m contours!), so worth avoiding if possible, but ways around were often longer, so tough to decide. I think I mostly had good routes, but Alex’s to 11 was definitely quicker- around on road+trails plus a nice attackpoint. I also messed up the last control, and had to do a little circle in the arena back to it- can never lose concentration!!!
2- steep down, went too far south (pushed by downhill), ended up going up stairs on other side of the stream
4- went straight, down through field, on path, down and up steapness onto flat and then back to reentrant
5- stayed high
7- drifted east, maybe pushed by hilltop
8- again, pretty straight, bit left of line, down to flat with x- maybe actually should have gone straighter, or done the through the streams option
11- straight, through big ravine, this is one could have been faster on paths
12- bunch of guys around me, going to same control
13- guys had different control, I went straight to mine
15- up to road, along path on south side of stream. disappointed to see control really at the bottom of stream, but was still a fast route
16- actually started sliding backwards down the hill coming out of the ravine, despite the fact that I was already using my hands! gosh it’s steep/slippery!
Note: after the presentation on the courses this eve, less sure I took the best routes. Apparently to 4, should have been quicker around, and to 8 through the streams and 11 on the road... hmm. Well at least I executed the choices I did make well?
372/2000
Not sure the last time I’ve done a woods sprint, the WOC quali really doesn’t count, it was almost all on trails/meadows/open. But this was neat, really in the woods and quite technical with serious route choices. The valleys were deep and steep (a 1:5,000 map with 5m contours!), so worth avoiding if possible, but ways around were often longer, so tough to decide. I think I mostly had good routes, but Alex’s to 11 was definitely quicker- around on road+trails plus a nice attackpoint. I also messed up the last control, and had to do a little circle in the arena back to it- can never lose concentration!!!
2- steep down, went too far south (pushed by downhill), ended up going up stairs on other side of the stream
4- went straight, down through field, on path, down and up steapness onto flat and then back to reentrant
5- stayed high
7- drifted east, maybe pushed by hilltop
8- again, pretty straight, bit left of line, down to flat with x- maybe actually should have gone straighter, or done the through the streams option
11- straight, through big ravine, this is one could have been faster on paths
12- bunch of guys around me, going to same control
13- guys had different control, I went straight to mine
15- up to road, along path on south side of stream. disappointed to see control really at the bottom of stream, but was still a fast route
16- actually started sliding backwards down the hill coming out of the ravine, despite the fact that I was already using my hands! gosh it’s steep/slippery!
Note: after the presentation on the courses this eve, less sure I took the best routes. Apparently to 4, should have been quicker around, and to 8 through the streams and 11 on the road... hmm. Well at least I executed the choices I did make well?
372/2000
3 PM
Running warm up/down 12:00 [1]
8 min warm up, a bit with Andrea
4 min cool down
4 min cool down
4 PM
Orienteering race 33:00 *** 3.8 km (8:41 / km) +180m 7:01 / km
13c
GLOF Middle
So not wonderfully smooth, but fast enough. The woods was very fast actually, except maybe directly under the cliffs, where I decided for no good reason to run to 2.
2- I knew I wanted to go through the cliff gap on the big trail, but for some reason, I decided to diagnol up like that was cutting a corner. So I was running through trashy rocks and downed trees to get out to the trail and then had to drop lots anyways because it was much lower. Annoyed with this choice for sure. Good on the details on the way in though.
3- attacked from reentrant on the close side of the trail
4- bad! thought I was on a right bearing, and wasn’t paying attn to contours because I could attack from green bit. but didn’t see green bit. ended up way to high at trail and had to come back down
5-6 still in detailed contour area and ok
7 long leg: I flew down hill, slightly different bearing then intended, ended up in marsh, but reformulated a plan to get out the the trail right above the cliff quickly, so no prob. do think original of out to big trail ASAP would have been faster
9- uphill!
10- fine, read contours well
11- bah! had issues finding the cliff gap- hard to find from above!
12 - should have run through woods- running through brashing yellow was ugly
So just a bit messier than I would have liked although no big errors, prob 1.5 minutes lost?
385/2000
So not wonderfully smooth, but fast enough. The woods was very fast actually, except maybe directly under the cliffs, where I decided for no good reason to run to 2.
2- I knew I wanted to go through the cliff gap on the big trail, but for some reason, I decided to diagnol up like that was cutting a corner. So I was running through trashy rocks and downed trees to get out to the trail and then had to drop lots anyways because it was much lower. Annoyed with this choice for sure. Good on the details on the way in though.
3- attacked from reentrant on the close side of the trail
4- bad! thought I was on a right bearing, and wasn’t paying attn to contours because I could attack from green bit. but didn’t see green bit. ended up way to high at trail and had to come back down
5-6 still in detailed contour area and ok
7 long leg: I flew down hill, slightly different bearing then intended, ended up in marsh, but reformulated a plan to get out the the trail right above the cliff quickly, so no prob. do think original of out to big trail ASAP would have been faster
9- uphill!
10- fine, read contours well
11- bah! had issues finding the cliff gap- hard to find from above!
12 - should have run through woods- running through brashing yellow was ugly
So just a bit messier than I would have liked although no big errors, prob 1.5 minutes lost?
385/2000
Thursday Oct 7, 2010 #
12 PM
Running 46:28 5.87 mi (7:55 / mi) +86m 7:34 / mi
ahr:149 max:181
Lunch time run with Sanjay, Sergio, Alejandro, and Barry. The road version of Puffers with 3 x 3 min intervals mixed in, ran those with Sanjay, paces were 6:00, 5:34, 6:00 according to Garmin. 5:34 one may have been more downhill... Felt ok on the intervals, slightly twingy hamstring on the first, but not the others. But then we were doing a 6.45 mile to finish, and left hamstring started feeling weird so I backed off. Wish it were totally fine, but guess I just need to be careful til it is.
6 PM
Strength 20:00 [0]
Strength with Alex at the Bricker's- about 8 min leg and arms and back and 10 min abs. Some new good legs ones I don't usually do- non-pointed toe side leg lifts and some pick your bum of the ground while grabbing knee one...
And super-lovely dinner afterwards with scrumptious food!! Orienteering talk, running talk, general great times!
And super-lovely dinner afterwards with scrumptious food!! Orienteering talk, running talk, general great times!
Wednesday Oct 6, 2010 #
Running warm up/down 14:30 [2]
Rainy! So hard to leave the nice dry car... Warmed up running on some trails for 11.30 and warmed down from finish to car 3 min.
Orienteering 56:55 4.9 km (11:37 / km) +275m 9:04 / km
13c
Oops, forgot Garmin. But at least took splits and can compare to folks who ran as it a race 2 years ago- I would have had the fastest time, but not by much and only had 1 fastest split (13). Mostly pretty good orienteering, but one mistake at 9 and some hesitation/bad processing to 2, 4, 10.
1- picking things off, a bit timid. thought trail might be faster, but wanted to do the more difficult orienteering option, is training after all!
2- hit the stream too far north, had to follow it up stream quite a bit
3- fun, running along the little ridge! then picked things off ok
4- again scared in this area, was too far low. it's the top contour besides a form line, what was I doing so low?
7- up, then around. hit the trail slightly lower than I expected but was easy to head to the control from there.
8- to trail, then across, noting spurs which were pretty distinct
9- flew off big spur, but must have kept that direction and I think I cam out at the double cliffs straight east of 8 instead of the ones under the line. so I ended up at the cliff above the next stream instead of 9, but realized it pretty quickly
10- I swear when I was running there were two streams on the map in between 9 and 10, but there's only one. so I was confused a bit.
11- out of the first stream up the rocks, for no good reason, across to next stream and then around cliff to the south, then up the cliffs leading to the knoll
12- stayed flat, hit the stream in the rocky zone, so up to trail then through the saddle between the tops and down
13- fly down! followed spur hit big trail, hit little trail, hit next trail and in.
finish
Did not feel that springy out there. But maybe yesterday's ski was hard as Alex pointed out =)
356/2000
1- picking things off, a bit timid. thought trail might be faster, but wanted to do the more difficult orienteering option, is training after all!
2- hit the stream too far north, had to follow it up stream quite a bit
3- fun, running along the little ridge! then picked things off ok
4- again scared in this area, was too far low. it's the top contour besides a form line, what was I doing so low?
7- up, then around. hit the trail slightly lower than I expected but was easy to head to the control from there.
8- to trail, then across, noting spurs which were pretty distinct
9- flew off big spur, but must have kept that direction and I think I cam out at the double cliffs straight east of 8 instead of the ones under the line. so I ended up at the cliff above the next stream instead of 9, but realized it pretty quickly
10- I swear when I was running there were two streams on the map in between 9 and 10, but there's only one. so I was confused a bit.
11- out of the first stream up the rocks, for no good reason, across to next stream and then around cliff to the south, then up the cliffs leading to the knoll
12- stayed flat, hit the stream in the rocky zone, so up to trail then through the saddle between the tops and down
13- fly down! followed spur hit big trail, hit little trail, hit next trail and in.
finish
Did not feel that springy out there. But maybe yesterday's ski was hard as Alex pointed out =)
356/2000
Tuesday Oct 5, 2010 #
12 PM
XC skiing (skating) 56:36 9.27 mi (6:06 / mi) +141m 5:50 / mi
ahr:148 max:170
Morning rollerski with Alex on River Rd. Not too cold, low 50's and only really rained on us for a few minutes. More with poles that before (35 min) including some double-pole bits (Alex is strong on the DP, even without having been able to train much!) and we got out to the second hill, which was nice.
Felt good, nothing making loud complaints from highlander!
Felt good, nothing making loud complaints from highlander!
Monday Oct 4, 2010 #
Note
QuickRoute of 3rd Highlander leg.
Unfortunately my Garmin was off for most of the other legs. But this track shows me a few things I knew that look slow- my trail detour between 24 and 25, and going to the wrong boulder for 25.
But didn't quite realize how weird my leaving 22 was and also think absolutely straight to 29 was maybe not the best, should have tried to go for the gap in the dark green under the powerline?
Unfortunately my Garmin was off for most of the other legs. But this track shows me a few things I knew that look slow- my trail detour between 24 and 25, and going to the wrong boulder for 25.
But didn't quite realize how weird my leaving 22 was and also think absolutely straight to 29 was maybe not the best, should have tried to go for the gap in the dark green under the powerline?
7 PM
Strength 20:30 [1]
Nothing seems broken from yesterday, including hamstring, woo! But an easy one today anyways.
10.30 of general strength
10 min abs
10.30 of general strength
10 min abs
Sunday Oct 3, 2010 #
Event: Hudson Highlander
Orienteering race 3:58:26 26.2 km (9:06 / km)
30c
Hudson Highlander 2010
Exhausterating! But a good race. Most happy with getting around the last map almost entirely alone and not making any big mistakes. Sam and Hilly must have been catching me on it though, because I heard/saw them at 28, and knew I really couldn't mess up 29 or 30 to stay ahead.... they are amazing for having chatted the entire way around. I'm 100% positive I can't carry on a conversation and orienteer at that speed...
Worst leg was probably the 1st, when I tried to just go left of a blob of green, got way tangled up in it, dropped my SI card, and realized with my heart dropping just a few steps later that I didn't have it. Went back to look, and luckily did find it just a few meters away, but in thick green, that was really worrying!
Thanks so so so much to everyone involved in organizing/planning/putting out controls/picking them up/feeding us, everything!!! Was fantastic!
Some thoughts on controls: (will have QuickRoute up sometime later, but unfortunately, I somewhat randomly started and stopped it and not sure what I actually have).
Map #1
1- Knew where I was, where I was going, just bad decision to try to go through that green...
2- Fine, along side of the hill, pretty easy to pick out right hill while approaching.
4- Decided I liked the look of the way through the marsh better than the other green, worked well, but got confused while approaching control, and paused for a good while having a look at the giant reentrant just south of the control.
6- Around green this time at the beginning, but then had to go thorough more close to the control, which confused me as I thought I was where it should be white. A group caught me here, including Sam, Hilly, Paul and Daniel, which ended up sticking together off and on for the rest of this map, the trail run, and the first half of the 2nd map.
7-8-9-10- Chatting with Sam and Hilly, orienteering some too.
Trail run.
Felt fine, could feel the hamstring, but wasn't really pain, so didn't focus on it.
Map #2
13- We ran up the trail, maybe a better route choice to stay lower? But not if you had to battle vegetation, although our way down the cliff was iffy. Didn't see the trail I wanted off to the left after coming down the cliff. Sam corrected the group when we'd gone too far.
15- I got out to the trail straight away, which was slightly quicker than the rest of the group, think they had more green? But I came into near the control quite a bit low.
17- Green bashing out to the trail, and then as soon as we got off it too. And we were a bit lower than we thought. Least lovely leg.
18- Long king/queen of the mountain leg. Following cliffs and then up and things made sense at the top, so straight into control.
20- Slightly different route choice than Sam and Hilly ducking through some short green to end up just west of control
21- Out to the road and then up, could have come up slightly earlier, but not much.
Map #3
22- Out on road then turned off, hill, hill saw tower, then up and paused at a good spot, looked around and saw control and Jon Torrence.
23- Rough bearing to camp huts area, then along trail above marsh to dotted stream then up and over. Made myself pace count so I didn't stop too soon.
24- Stream to path to waterfall and in. But hesitation approaching path (hidden by green) and waterfall (figuring out exactly what it was).
25- Rought bearing around big swamp, out to path, lost time staying on it, because I was tired, should have just kept cutting to road. Through nastiness at powerline junction, then decided to go up and over. Followed spur on backside, then down to it, checked out one wrong not mapped boulder first.
26- Contouring, noticing cliffs. Popped over in the right spot.
27- Down trail between houses, over on road, then contoured, noticing cliffs again. Hesitation close to the circle based on some boulder confusion. Think this is actually when I noticed Sam and Hilly approaching first.
28- Down up, didn't see rock wall, but cliff with grey was obvious, followed spur up stayed left of it.
29- Down straight on line, through marsh, battled green on other side, ran along edge of marsh, noticed going through green and then was very careful on the way in.
30- Time to fly, downhill, pushed right by a different set of cliffs than the ones I thought. Out by the set of 3 bigger houses, then over on road, down to boulder and back and finish!
343/2000
Exhausterating! But a good race. Most happy with getting around the last map almost entirely alone and not making any big mistakes. Sam and Hilly must have been catching me on it though, because I heard/saw them at 28, and knew I really couldn't mess up 29 or 30 to stay ahead.... they are amazing for having chatted the entire way around. I'm 100% positive I can't carry on a conversation and orienteer at that speed...
Worst leg was probably the 1st, when I tried to just go left of a blob of green, got way tangled up in it, dropped my SI card, and realized with my heart dropping just a few steps later that I didn't have it. Went back to look, and luckily did find it just a few meters away, but in thick green, that was really worrying!
Thanks so so so much to everyone involved in organizing/planning/putting out controls/picking them up/feeding us, everything!!! Was fantastic!
Some thoughts on controls: (will have QuickRoute up sometime later, but unfortunately, I somewhat randomly started and stopped it and not sure what I actually have).
Map #1
1- Knew where I was, where I was going, just bad decision to try to go through that green...
2- Fine, along side of the hill, pretty easy to pick out right hill while approaching.
4- Decided I liked the look of the way through the marsh better than the other green, worked well, but got confused while approaching control, and paused for a good while having a look at the giant reentrant just south of the control.
6- Around green this time at the beginning, but then had to go thorough more close to the control, which confused me as I thought I was where it should be white. A group caught me here, including Sam, Hilly, Paul and Daniel, which ended up sticking together off and on for the rest of this map, the trail run, and the first half of the 2nd map.
7-8-9-10- Chatting with Sam and Hilly, orienteering some too.
Trail run.
Felt fine, could feel the hamstring, but wasn't really pain, so didn't focus on it.
Map #2
13- We ran up the trail, maybe a better route choice to stay lower? But not if you had to battle vegetation, although our way down the cliff was iffy. Didn't see the trail I wanted off to the left after coming down the cliff. Sam corrected the group when we'd gone too far.
15- I got out to the trail straight away, which was slightly quicker than the rest of the group, think they had more green? But I came into near the control quite a bit low.
17- Green bashing out to the trail, and then as soon as we got off it too. And we were a bit lower than we thought. Least lovely leg.
18- Long king/queen of the mountain leg. Following cliffs and then up and things made sense at the top, so straight into control.
20- Slightly different route choice than Sam and Hilly ducking through some short green to end up just west of control
21- Out to the road and then up, could have come up slightly earlier, but not much.
Map #3
22- Out on road then turned off, hill, hill saw tower, then up and paused at a good spot, looked around and saw control and Jon Torrence.
23- Rough bearing to camp huts area, then along trail above marsh to dotted stream then up and over. Made myself pace count so I didn't stop too soon.
24- Stream to path to waterfall and in. But hesitation approaching path (hidden by green) and waterfall (figuring out exactly what it was).
25- Rought bearing around big swamp, out to path, lost time staying on it, because I was tired, should have just kept cutting to road. Through nastiness at powerline junction, then decided to go up and over. Followed spur on backside, then down to it, checked out one wrong not mapped boulder first.
26- Contouring, noticing cliffs. Popped over in the right spot.
27- Down trail between houses, over on road, then contoured, noticing cliffs again. Hesitation close to the circle based on some boulder confusion. Think this is actually when I noticed Sam and Hilly approaching first.
28- Down up, didn't see rock wall, but cliff with grey was obvious, followed spur up stayed left of it.
29- Down straight on line, through marsh, battled green on other side, ran along edge of marsh, noticed going through green and then was very careful on the way in.
30- Time to fly, downhill, pushed right by a different set of cliffs than the ones I thought. Out by the set of 3 bigger houses, then over on road, down to boulder and back and finish!
343/2000