Training Log Archive: AliCIn the 7 days ending Apr 2, 2012:
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Monday Apr 2, 2012 #
5 PM
Running 47:15 [2] 5.66 mi (8:21 / mi) +98m 7:56 / mi
Emily Dickinson Loop, new variation - instead of heading south into the bird-feeder meadow, headed north of the bike path, which took me up a big hill. Or at least it felt big today, legs were quite sluggish. Nice to have more variations! But yeah, pretty tired from weekend's adventures! Will try to do the local 5k tomorrow, it's the first of the season. Anyone else game?
Strength 4:00 [1]
Hammies, figured if I recommend them to cure other's hamstring ills, I should keep up my own medicine... =) But I was wimpy and only did sets of 12.
Sunday Apr 1, 2012 #
10 AM
Running warm up/down 15:17 1.18 mi (12:56 / mi) +63m 11:06 / mi
Orienteering 1:26:38 5.0 mi (17:20 / mi) +288m 14:42 / mi
21c
Out Neil's door, to training #1 of the day with Brendan-Giacaomo-Lori-Presto. We did variations on recycled exercises from Junior Camp last week. Giacomo and I did the Butterfly loops inserted in the 2->3 leg of the Long Legs training.
Great to be out at Blue Mountain again, really love it. Felt a bit un-spry moving through the woods and perhaps a bit behind in the planning, but mostly went fine around this training. Actually, the butterfly loops felt pretty jolty, not much reading ahead was happening during those. The were so short! Will have a look at QR tomorrow.
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QuickRoute Hmm, did not exit #5 at all in the right direction. Think I was getting tired by around then...
Great to be out at Blue Mountain again, really love it. Felt a bit un-spry moving through the woods and perhaps a bit behind in the planning, but mostly went fine around this training. Actually, the butterfly loops felt pretty jolty, not much reading ahead was happening during those. The were so short! Will have a look at QR tomorrow.
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QuickRoute Hmm, did not exit #5 at all in the right direction. Think I was getting tired by around then...
Running warm up/down 1:51 [1] 0.18 mi (10:14 / mi)
2 PM
Running warm up/down 3:27 [1] 0.34 mi (10:09 / mi) +20m 8:35 / mi
Orienteering 1:10:47 3.6 mi (19:40 / mi) +170m 17:09 / mi
12c
And I didn't want to go back out after first training, mostly because of ankle blisters, but then after some lunch chez Neil (featuring scrumptious cinnamon hot cocoa and rotisserie chicken!), it seemed like a better idea.
So this was Jagge's exercise of contours only (no form lines, even), with just the control circle actually having full detail, but that's behind a little patch of yellow-ed out everything, even contours. I think I was going slower than last fall, but had more success, most trouble with 5 and 6. Again, looking at QR tomorrow should make me honest. =)
Good set of trainings, feel like I need lots more running, terrain running and orienteering to feel better about this orienteering thing, but that's now the name of the game (i.e. ski season completely and utterly over), so bring it on!
1229/2000
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QuickRoute Think I found them all? Perhaps not the right boulder at #1 actually. Pretty pleased, although I clearly wasn't going fast, which I think was supposed to be part of the exercise, the lack of anything on the map meant you were supposed to blissfully run fast to big features...
So this was Jagge's exercise of contours only (no form lines, even), with just the control circle actually having full detail, but that's behind a little patch of yellow-ed out everything, even contours. I think I was going slower than last fall, but had more success, most trouble with 5 and 6. Again, looking at QR tomorrow should make me honest. =)
Good set of trainings, feel like I need lots more running, terrain running and orienteering to feel better about this orienteering thing, but that's now the name of the game (i.e. ski season completely and utterly over), so bring it on!
1229/2000
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QuickRoute Think I found them all? Perhaps not the right boulder at #1 actually. Pretty pleased, although I clearly wasn't going fast, which I think was supposed to be part of the exercise, the lack of anything on the map meant you were supposed to blissfully run fast to big features...
Running warm up/down 3:24 [1] 0.36 mi (9:25 / mi)
Saturday Mar 31, 2012 #
11 AM
Running warm up/down 11:00 [1]
Orienteering race 10:57 [4] 1.35 mi (8:07 / mi) +2m 8:04 / mi
9c
HVO's FDR State Park meet
Drizzly day, fire was sooo welcome. Wish we had remembered to bring s'mores makings... =)
This was a sprint around the white course. I was confused a bit at the beginning, didn't start going the right way, then a bit slow to 2, because confused by things, a little unsure on distance scale, then cruised around, attempting to go through a marsh once, which maybe wasn't the best option...
But, I was destroyed by Brendan + Giacomo both, by 1.30!
1174/2000
Drizzly day, fire was sooo welcome. Wish we had remembered to bring s'mores makings... =)
This was a sprint around the white course. I was confused a bit at the beginning, didn't start going the right way, then a bit slow to 2, because confused by things, a little unsure on distance scale, then cruised around, attempting to go through a marsh once, which maybe wasn't the best option...
But, I was destroyed by Brendan + Giacomo both, by 1.30!
1174/2000
Orienteering race 12:45 [4]
9c
And out again for sprint #2 on Yellow, this was more fun, and featured epunching, woo! Thought about trying to push the running speed more, worked, tired at finish, but still am sure I need to work in some hard running training pronto to get ready to properly race, felt quite flat.
1183/2000
1183/2000
2 PM
Running 8:06 [1] 0.71 mi (11:29 / mi)
Running 2:02 [1] 0.14 mi (14:17 / mi) +8m 12:10 / mi
Orienteering 46:02 [2] 4.09 km (11:16 / km) +264m 8:31 / km
Corridor-o on Surebridge that I planned, turns out it was about 4k. I didn't speed around, but did remain within the corridor, so better than previous corridor-o's at Harriman. Brendan coming by sped me up a bit, made me try to keep more steady, not stopping to put it all together.
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QuickRoute I think I count going out once.... beats Neil's 3 times =) (I was close on upper edge, but definitely this side of cliffs!)
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QuickRoute I think I count going out once.... beats Neil's 3 times =) (I was close on upper edge, but definitely this side of cliffs!)
Orienteering 1:02:22 3.99 mi (15:38 / mi) +233m 13:14 / mi
13c
And, last exercise of the day, after throwing on the right ankle brace too, and extracting ourselves from the dry/warmer car.... route choice exercise with Brendan for the first 3, fairly equal except for the last when I got the easy-peasy trial route. Then by myself for the remainder, I wasn't super audacious through the green, and slow in more than one place.
Then, I headed to control #10, and I realized how evil it was. Straight up bunches of contours, with cliffs and all in green. So so gross, I immediately felt real bad I had sent others on that leg, whoopsie!!! I think the green hid how many contours it was...
Right ankle isn't a happy camper, still has the deal that there is really sharp pain when my foot twists inward and the ankle brace doesn't really prevent that. Unsure what to do, guess the only thing to try is more strengthening...
1196/2000
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QuickRoute Ran faster with Brendan around...
Then, I headed to control #10, and I realized how evil it was. Straight up bunches of contours, with cliffs and all in green. So so gross, I immediately felt real bad I had sent others on that leg, whoopsie!!! I think the green hid how many contours it was...
Right ankle isn't a happy camper, still has the deal that there is really sharp pain when my foot twists inward and the ankle brace doesn't really prevent that. Unsure what to do, guess the only thing to try is more strengthening...
1196/2000
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QuickRoute Ran faster with Brendan around...
Running 5:00 [1]
C • #10 2
Thursday Mar 29, 2012 #
6 AM
Crosstrainer 20:00 [2]
Some easy ellipticalling in the hotel gym, watching the TV, then joined by my boss about 8 min in, so some chat about the power spectrum of images of galaxies in several different wavelengths.
Running 20:00
Wowee, hard session on the treadmill! Set it to level 16 of 20 on the rolling hills (between 6% and 11% grade), originally at 8.26 pace, but had to up it after the first rolling hill ~6min, just too hard!
Do need to start doing hard running sessions, first local Tuesday 5k next week I think...
Do need to start doing hard running sessions, first local Tuesday 5k next week I think...
7 AM
Strength 4:30 [1]
Abs!
Wednesday Mar 28, 2012 #
5 AM
Running 1:00:00 [1]
Pre-meeting run around Annapolis, some jetlag meant I was up pretty early and the first half hour was totally in the dark. But there were surprisingly many other people out, especially along the harbour, guess I found the local running route!
Getting the legs back used to this running business, just went slow, really a jog + sightseeing.
Getting the legs back used to this running business, just went slow, really a jog + sightseeing.
6 AM
Strength (flamingoes) 10:00 [1]
Flamingo plyos and then true flamingo stuff on the half exercise ball. Ankle strengthening, all of it, 'tis the season.
Tuesday Mar 27, 2012 #
Note
(rest day)
Bags didn't make it from Newark to DC yesterday (delayed than canceled flight, so I got on the next (also delayed) flight). The bags themselves didn't make until right before conference dinner today. So no exercise for the day, boo!