Training Log Archive: AliCIn the 7 days ending Jul 31, 2011:
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Sunday Jul 31, 2011 #
8 AM
Running 8:42 0.98 mi (8:50 / mi) +28m 8:07 / mi
ahr:128 max:155
Drills 5:24 0.32 mi (17:08 / mi)
ahr:133 max:148
Orienteering 1:45:12 8.5 km (12:23 / km) +146m 11:24 / km
ahr:147 max:178 13c
Day 2 of classic champs at Happy Valley
Whoops, 6 and 7 were missing out there (accidentally collected yesterday because they were on Day 1 for a different color) , so course voided, which is a shame, because otherwise was a lovely course!
Out of first 5, most went really well, I was really psyched that I was figuring out how to orienteer a bit faster through this terrain, then 4 I miscounted marshes and looked for control too high and early. Argh! Think I really set off on wrong approach from 3 by heading west of very first marsh, could have made the route easier for sure by being east. 5 min lost.
Then the craziness of 6 and 7. Located both controls from several directions and chatted with another guy who was doing the same to compare notes before moving on.
Had definitely lost some zing for the controls after that, became a bit unsure on top of 8 hillside because I came up earlier than I intended and then to 9 I was way south of where I planned to be, bad compass work.
In general, think I needed a few seconds of extra route-planning and to consider simple routes that I could keep running fast through. Also, didn't use my magnifier that much, maybe I need to practice with it more, because more really is visible at 1:15 with it...
2050/2000
QuickRoute
Hmmm, even worse than I thought to 4... was not at all in the right place when I was trying to make things add up. I didn't figure out either during the race or afterwards that I was off that direction, hmph. Unfortunately turned my Garmin off for 9, know I came far too south for it, but would like to know how far. Actually, am pretty sure, would just be fun to see how exactly I went.
Whoops, 6 and 7 were missing out there (accidentally collected yesterday because they were on Day 1 for a different color) , so course voided, which is a shame, because otherwise was a lovely course!
Out of first 5, most went really well, I was really psyched that I was figuring out how to orienteer a bit faster through this terrain, then 4 I miscounted marshes and looked for control too high and early. Argh! Think I really set off on wrong approach from 3 by heading west of very first marsh, could have made the route easier for sure by being east. 5 min lost.
Then the craziness of 6 and 7. Located both controls from several directions and chatted with another guy who was doing the same to compare notes before moving on.
Had definitely lost some zing for the controls after that, became a bit unsure on top of 8 hillside because I came up earlier than I intended and then to 9 I was way south of where I planned to be, bad compass work.
In general, think I needed a few seconds of extra route-planning and to consider simple routes that I could keep running fast through. Also, didn't use my magnifier that much, maybe I need to practice with it more, because more really is visible at 1:15 with it...
2050/2000
QuickRoute
Hmmm, even worse than I thought to 4... was not at all in the right place when I was trying to make things add up. I didn't figure out either during the race or afterwards that I was off that direction, hmph. Unfortunately turned my Garmin off for 9, know I came far too south for it, but would like to know how far. Actually, am pretty sure, would just be fun to see how exactly I went.
Running 6:10 0.57 mi (10:44 / mi) +3m 10:33 / mi
ahr:138 max:144
Saturday Jul 30, 2011 #
11 AM
Running warm up/down 8:57 0.81 mi (11:03 / mi) +4m 10:53 / mi
ahr:126 max:151
Jog to the start with Steph and a little bonus prancing around.
Orienteering race 1:17:21 6.51 mi (11:53 / mi) +144m 11:07 / mi
ahr:165 max:184 10c
Day 1 of Classic Champs at Happy Valley
Eh, fine, but not great. Lost a minute here and there, and was hesitant in the vagueness more than once. 2.5m contours are tiny things actually on the ground!
1- whoops, turns out that color green isn't bad at all should have gone straight instead of trail
2- fine
3- panic! map scale issues, wanted crossing to be far earlier than it was
4- bounced of stone walls to be sure where I was, not excellent in the circle though
5- fine almost all the way there, then thought I came out on marsh closer to where control should be, but headed down it to the right and found
6- initial thought: just run up the hill, control at the top. thought halfway there: major panic, the whole top of the hill is just vagueness, how in the world will I find 1 little swamp? bounced around a bit up there, found just after deciding to bail to trail
7- fine
8- mmm, didn't see what now looks like a lovely route along a stream, I went up far too early, didn't even hit the trail which was the other good option... also got tangled up in green at one point
9- um, tired? issues right close in and was hesitant and not in great contact from 8 to trail
10- road route
2037/2000
QuickRoute
Little fumbles to 5 and 6, really non-ideal route to 8, complete mess to 9. I really don't remember being that dragged off the way I wanted to go to 9, but I was getting lazy and not reading features that much in that detailed stuff, however, I thought I was paying some attn to compass, obviously not...
Eh, fine, but not great. Lost a minute here and there, and was hesitant in the vagueness more than once. 2.5m contours are tiny things actually on the ground!
1- whoops, turns out that color green isn't bad at all should have gone straight instead of trail
2- fine
3- panic! map scale issues, wanted crossing to be far earlier than it was
4- bounced of stone walls to be sure where I was, not excellent in the circle though
5- fine almost all the way there, then thought I came out on marsh closer to where control should be, but headed down it to the right and found
6- initial thought: just run up the hill, control at the top. thought halfway there: major panic, the whole top of the hill is just vagueness, how in the world will I find 1 little swamp? bounced around a bit up there, found just after deciding to bail to trail
7- fine
8- mmm, didn't see what now looks like a lovely route along a stream, I went up far too early, didn't even hit the trail which was the other good option... also got tangled up in green at one point
9- um, tired? issues right close in and was hesitant and not in great contact from 8 to trail
10- road route
2037/2000
QuickRoute
Little fumbles to 5 and 6, really non-ideal route to 8, complete mess to 9. I really don't remember being that dragged off the way I wanted to go to 9, but I was getting lazy and not reading features that much in that detailed stuff, however, I thought I was paying some attn to compass, obviously not...
Friday Jul 29, 2011 #
12 PM
Swimming 16:12 [2] 0.5 mi (32:23 / mi)
Last good swim with Stephi, 4 x to Good's rock.
Swimming (aquajogging) 15:04 [1] 0.0 mi
And aquajogging, lalala
Thursday Jul 28, 2011 #
7 AM
Running 10:15 1.19 mi (8:36 / mi) +12m 8:21 / mi
ahr:126 max:141
Drills 7:19 0.43 mi (16:58 / mi)
ahr:129 max:144
Running 47:38 6.24 mi (7:38 / mi) +31m 7:31 / mi
ahr:146 max:172
12 x 1 min intervals, pretty hard, but not crazy hard. Left calf felt a bit tight, stretched it out a lot afterwards.
Tried to make a loop of South Kahshe Lake Road and Bay Rd. back to Tryson, but didn't seem to work. At least there was a 'dead end' sign. Either that sign or google maps is lying!
Tried to make a loop of South Kahshe Lake Road and Bay Rd. back to Tryson, but didn't seem to work. At least there was a 'dead end' sign. Either that sign or google maps is lying!
3 PM
Strength 13:00 [0]
10 min abs, 1 min back, 2 min hammies with Stephi. Back is pretty darn sore from the waterskiing+rowing combo yesterday...
Wednesday Jul 27, 2011 #
9 AM
Rollerskiing long 1:03:16 11.26 mi (5:37 / mi) +129m 5:26 / mi
ahr:130 max:152
Part one of long workout, a skate rollerski with Stephi, she was doing a 3h, said I'd join her for at least the first. Company is nice! Did a little bit without poles. The construction workers on the bridge over the highway are getting familiar with our crazy rollerski ways, one asked Stephi if they could go off road, nope, not these at least!
Running long 59:36 7.57 mi (7:52 / mi) +54m 7:42 / mi
ahr:138 max:166
And an hour run to top it off. Explored down Wigwam Lodge Rd which was fun and not too FDF-filled despite being a dirt road. Found a trailer park at one bit. Woods where I saw it (most of the roads are house-lined) looked nice for orienteering in. Kinda like Barrens, suppose it's more or less the same rock.
5 PM
Rowing 29:30 [1] 3.02 mi (9:46 / mi)
ahr:97 max:120
Little afternoon row out on the lake. Hard to get the HR up rowing... guess the stroke rate needs to go higher, but it just doesn't feel pretty.
Tuesday Jul 26, 2011 #
9 AM
Rollerskiing intervals (skate) 41:17 7.28 mi (5:40 / mi) +68m 5:31 / mi
ahr:136 max:171
First real rxc training of the season! Went out with Steph and did half her intended intervals with her, figure shouldn't try too much all at once... fun to ski with her. She's working on 'skiing big' on the recommendation of coach Ruff, just means trying to use full leg/arm length to max advantage. Not really the technique for ski-o, because you take up more space, but something to work for ski skiing though.
Body felt ok skiing, just side-of-bum muscles complaining slightly.
Body felt ok skiing, just side-of-bum muscles complaining slightly.
Running intervals 30:40 4.04 mi (7:35 / mi) +32m 7:24 / mi
ahr:139 max:173
And presto! into running shoes to complete the workout. Had a bit of the triathlon feeling of running being really slow and awkward after rollerskiing... did 3 more 4 min intervals, for 5 total.
Strength (ankle) 9:04 0.21 mi (43:10 / mi) +1m 42:32 / mi
ahr:121 max:154
Ankle jumps on the beach waiting for Stephi to finish.
4 PM
Swimming 16:12 [2] 0.5 mi (32:23 / mi)
Oooh, it was chilly in the wind! But water is still nice and warm. Went out with Steph, turns out I'm a smidge faster swimmer. Mark joined us for the last lap or two, this was 4 times to Goode's rock and back.
Swimming (aquajogging) 16:29 [1] 0.12 mi (2:11:59 / mi)
And aquajogging, haven't done this in ages. Maybe once when hammie was injured, but just found it maddening in the pool, last time seriously was while healing from shoulder surgeries... Chatting with Mark and Steph to Goode's rock and back.
Monday Jul 25, 2011 #
9 AM
Running 11:52 1.38 mi (8:35 / mi) +12m 8:21 / mi
ahr:126 max:141
Drills 10:31 0.64 mi (16:34 / mi) +1m 16:29 / mi
ahr:130 max:148
Running 56:24 7.52 mi (7:30 / mi) +54m 7:20 / mi
ahr:144 max:166
Stephi was just double poling today, decided that wasn't the best first-real rollerski plan, so did a run with two 15 min tempos worked in.
Soon as I started tempo numero uno, it started pouring. Like rain bouncing back off the road pouring. Instantly soaked. At least it stopped after a bit, running in the rain isn't so bad, but paddling back across the lake afterwards would have been, even as it was had the whole white-fingers syndrome by the time we got back.
Oh, and cool down was over to the Rockhaven store, but they only had chocolate, no bread or cereal. Love chocolate and all, but it doesn't make very good toast...
Soon as I started tempo numero uno, it started pouring. Like rain bouncing back off the road pouring. Instantly soaked. At least it stopped after a bit, running in the rain isn't so bad, but paddling back across the lake afterwards would have been, even as it was had the whole white-fingers syndrome by the time we got back.
Oh, and cool down was over to the Rockhaven store, but they only had chocolate, no bread or cereal. Love chocolate and all, but it doesn't make very good toast...
5 PM
Strength 13:00 [0]
10 min abs with Stephi, 1 min back, then 2 min of hammie stuff, can't do one of them without the exercise ball, but did the two types
Stephi was tougher than me and did arm strength stuff and another set of abs. Right, will get to that stage!
Stephi was tougher than me and did arm strength stuff and another set of abs. Right, will get to that stage!