Training Log Archive: AliCIn the 7 days ending Jul 8, 2012:
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Sunday Jul 8, 2012 #
Orienteering race 1:02:28 [3] *** 5.7 km (10:58 / km) +205m 9:17 / km
24c
Middle distance DE @ Blauenpass
An ok race, not great, not terrible, quite slide-y - it was steep! Sam and I finished all of 3s apart (she just got me!), but were both surprised to finish 2 and 3 in the Elite category, just 2 min down to Lena E. Theory is Lena probably wasn't racing all-out and there weren't really any Swiss women around, between WUOC and their WOC training camp. Anyways, I'll take 3rd! =)
For my race, was adjusting to several things out there, probably the biggest shock was the tiny-ness of many rock features. Boulder = dissolving pile of limestone rubble, often and a cliff is much the same, except more integral to the hillside... Trails were helpful, but many legs were set so that they weren't that helpful. I went into it thinking about finding solid attackpoints, especially for controls that didn't have helpful features nearby. I at least identified controls that needed such attackpoints, but gosh is it hard to find useful attackpoints! Maybe need to have a bigger search radius, or use different features than I'm used to...
1 - Fine, up trail for a bit, then down, along edge of yellow field, then a bit extra left of the line, hit indistinct trail, but used it to attack from it's junction with another trail. Good AP.
2 - Short leg to a ditch in green. I went on a bearing and pace counting, stopped pace counting from when I found my first ditch-like thing, followed it up, no control. Continued on, but felt like too far... About face, above greenish stuff, found id. No AP. =(
3 - Straight on compass+ noting distances between trails I crossed. No AP.
4 - The trail looked fast, but I saw no way to know when to leave it, so I went with right route, which was a bit junky, but took me straight into control. AP = end of yellow OOB, worked.
5 - On bearing to indisitnce trail by depressions, across powerline. AP = hilltop on indistinct trail, worked.
6 - A pure exercise in contouring. Which is hard on such steep stuff! Wiped out at least twice, was really wishing I had spiked shoes! (Don't think they'd solve all probs, but must be better!) Punched control on first cliff first, a super-nearby identical feature, glad I checked code... AP = rocks earlier and above, but didn't see. AP fail.
7- Oh, whoopsie, I didn't head straight up from the control, means I went through unmarked in terrain OOB, which was *not* faster as it's green, so was just a bad call in all ways. Due to stress of realizing I was in OOB, no AP, but used (this time) giant cliff. No AP.
8 - Wanted to continue down reentrant, through depression, then head outside of mini-ridge. AP = mini-noise above boulder, saw control before I could use. Poor AP, but an many-featured area, so not punished.
9 - Um, so I entered field under electric fence, when I had decided I had just passed the trail junction, but then stressed that I wasn't actually yet in the non-OOB yellow bit, eep! But I think I was in the end, and aimed to the right bit to leave yellow, and then some momentary panic about red-and-white tape marking something OOB, but nope, just barbed wire on the ground. AP = semi-open patch, worked.
10 - Eh, should have just gone on-line, used yellowish zone of powerline too long, too far down. AP = field corner, didn't need to use.
11 - Up, up, up, on bearing. Attacked from trail at end of green.
12 - Side-hill to trail, to drinks control, down semi-open stripe. Good.
13 - Down to road, back in from bend
14 - Terrible one. Attempted straight on compass, but may not have been right on it at the very start, so starting the dedicated bearing from the road = not good enough. Tangled + confused in green for awhile, re-attacked from a marginal trail bend, as it was all I had.... prob 2 min?
15 - To trail and back, maybe could have pulled off straight? Trail safer though.
16 - I used ride nearby, went down it to green, then straight up. Spiked
17 - Scarry, when to leave trail? Again, when it turned green. Ah, must get used to using vegetation!
18 - Down trail until earth bank on right, then in. Solid.
19 - Eep, ugly leg. Down definitely better, but when to turn up? Wanted to see double boulder, but wasn't super confident in that as boulders = indistinct here. Saw somehting I thought was a boulder, ended up being a tree, kinda lucky, still close enough to the right place I basically headed straight to control... hm. Hannah + Sam pointed out using trail flattening = a good idea.
20- Tumble down hill, then a bit along trail to end. Should have had better plan, kinda lucky/distance spider sense on this one.
21- Straight to, noted first patch of greenness then control was right there.
22- Amazingly, I just counted rides up to my left. Not super-duper fast, but they were evident when you lined up with them, so came in solidly.
23- Straightish, then in from above the cliff along stream, using height as a guide.
24 - GO control, easy.
2052/2000
An ok race, not great, not terrible, quite slide-y - it was steep! Sam and I finished all of 3s apart (she just got me!), but were both surprised to finish 2 and 3 in the Elite category, just 2 min down to Lena E. Theory is Lena probably wasn't racing all-out and there weren't really any Swiss women around, between WUOC and their WOC training camp. Anyways, I'll take 3rd! =)
For my race, was adjusting to several things out there, probably the biggest shock was the tiny-ness of many rock features. Boulder = dissolving pile of limestone rubble, often and a cliff is much the same, except more integral to the hillside... Trails were helpful, but many legs were set so that they weren't that helpful. I went into it thinking about finding solid attackpoints, especially for controls that didn't have helpful features nearby. I at least identified controls that needed such attackpoints, but gosh is it hard to find useful attackpoints! Maybe need to have a bigger search radius, or use different features than I'm used to...
1 - Fine, up trail for a bit, then down, along edge of yellow field, then a bit extra left of the line, hit indistinct trail, but used it to attack from it's junction with another trail. Good AP.
2 - Short leg to a ditch in green. I went on a bearing and pace counting, stopped pace counting from when I found my first ditch-like thing, followed it up, no control. Continued on, but felt like too far... About face, above greenish stuff, found id. No AP. =(
3 - Straight on compass+ noting distances between trails I crossed. No AP.
4 - The trail looked fast, but I saw no way to know when to leave it, so I went with right route, which was a bit junky, but took me straight into control. AP = end of yellow OOB, worked.
5 - On bearing to indisitnce trail by depressions, across powerline. AP = hilltop on indistinct trail, worked.
6 - A pure exercise in contouring. Which is hard on such steep stuff! Wiped out at least twice, was really wishing I had spiked shoes! (Don't think they'd solve all probs, but must be better!) Punched control on first cliff first, a super-nearby identical feature, glad I checked code... AP = rocks earlier and above, but didn't see. AP fail.
7- Oh, whoopsie, I didn't head straight up from the control, means I went through unmarked in terrain OOB, which was *not* faster as it's green, so was just a bad call in all ways. Due to stress of realizing I was in OOB, no AP, but used (this time) giant cliff. No AP.
8 - Wanted to continue down reentrant, through depression, then head outside of mini-ridge. AP = mini-noise above boulder, saw control before I could use. Poor AP, but an many-featured area, so not punished.
9 - Um, so I entered field under electric fence, when I had decided I had just passed the trail junction, but then stressed that I wasn't actually yet in the non-OOB yellow bit, eep! But I think I was in the end, and aimed to the right bit to leave yellow, and then some momentary panic about red-and-white tape marking something OOB, but nope, just barbed wire on the ground. AP = semi-open patch, worked.
10 - Eh, should have just gone on-line, used yellowish zone of powerline too long, too far down. AP = field corner, didn't need to use.
11 - Up, up, up, on bearing. Attacked from trail at end of green.
12 - Side-hill to trail, to drinks control, down semi-open stripe. Good.
13 - Down to road, back in from bend
14 - Terrible one. Attempted straight on compass, but may not have been right on it at the very start, so starting the dedicated bearing from the road = not good enough. Tangled + confused in green for awhile, re-attacked from a marginal trail bend, as it was all I had.... prob 2 min?
15 - To trail and back, maybe could have pulled off straight? Trail safer though.
16 - I used ride nearby, went down it to green, then straight up. Spiked
17 - Scarry, when to leave trail? Again, when it turned green. Ah, must get used to using vegetation!
18 - Down trail until earth bank on right, then in. Solid.
19 - Eep, ugly leg. Down definitely better, but when to turn up? Wanted to see double boulder, but wasn't super confident in that as boulders = indistinct here. Saw somehting I thought was a boulder, ended up being a tree, kinda lucky, still close enough to the right place I basically headed straight to control... hm. Hannah + Sam pointed out using trail flattening = a good idea.
20- Tumble down hill, then a bit along trail to end. Should have had better plan, kinda lucky/distance spider sense on this one.
21- Straight to, noted first patch of greenness then control was right there.
22- Amazingly, I just counted rides up to my left. Not super-duper fast, but they were evident when you lined up with them, so came in solidly.
23- Straightish, then in from above the cliff along stream, using height as a guide.
24 - GO control, easy.
2052/2000
10 AM
Hiking 30:00
Oh, ok, that's why it was supposed to take 35min to the clothing-drop!
Started out with a little jog with Hannah and Boris through the village, but then headed off on a trail through this really amazing gorge with a little stream and some waterfalls and caves, we also chatted with Seline Stalder, a Swiss orienteer who caught us on the way up.
Started out with a little jog with Hannah and Boris through the village, but then headed off on a trail through this really amazing gorge with a little stream and some waterfalls and caves, we also chatted with Seline Stalder, a Swiss orienteer who caught us on the way up.
Saturday Jul 7, 2012 #
11 AM
Running 8:11 0.98 mi (8:21 / mi)
ahr:131 max:141
Running 1:31 0.18 mi (8:37 / mi)
ahr:123 max:144
Orienteering race 19:39 2.7 mi (7:17 / mi) +2m 7:16 / mi
ahr:170 max:179 24c
Dreiländerreck Basel City race - DAK class (Women's A short)
Straight off the airplane and to an orienteering race! Similar to visiting Ross + Sam + Boris in Uppsala in March... But anyways, we did have a brief stop off at the hostel to drop stuff off, then away to the race. Cool aspects were 1) you took a boat across the Rhine to the start (current was pretty intense!) and 2) you started in Switzerland, raced through Germany and ended in France - neat!
My race was pretty solid considering the straight-from-plane-ness, except for an extremely frazzled start. I only discovered 20s before starting I didn't have a compass, had a very quick peak at Ian's, which he mentioned might not be correct given our location in a big metal warehouse, and then go. Except I missed the bit about the start flag being 100m ahead, not where we were, which ended up in about 55s wasted to the first control, bah!
After that, pretty smooth sailing. Was trying hard, but there's still one notch up... Made the same wrong route as Sam to 22, it does actually look better to the left (bridges involved, making very finite route choice) and then a bit flumoxed at the GO control, where I read CD as 98, so didn't like that it said 99 on it, so sailed through looking for the other statue right by the finish before re-checking CD. C'mon brain, must read CDs right!!!
2028/2000
Straight off the airplane and to an orienteering race! Similar to visiting Ross + Sam + Boris in Uppsala in March... But anyways, we did have a brief stop off at the hostel to drop stuff off, then away to the race. Cool aspects were 1) you took a boat across the Rhine to the start (current was pretty intense!) and 2) you started in Switzerland, raced through Germany and ended in France - neat!
My race was pretty solid considering the straight-from-plane-ness, except for an extremely frazzled start. I only discovered 20s before starting I didn't have a compass, had a very quick peak at Ian's, which he mentioned might not be correct given our location in a big metal warehouse, and then go. Except I missed the bit about the start flag being 100m ahead, not where we were, which ended up in about 55s wasted to the first control, bah!
After that, pretty smooth sailing. Was trying hard, but there's still one notch up... Made the same wrong route as Sam to 22, it does actually look better to the left (bridges involved, making very finite route choice) and then a bit flumoxed at the GO control, where I read CD as 98, so didn't like that it said 99 on it, so sailed through looking for the other statue right by the finish before re-checking CD. C'mon brain, must read CDs right!!!
2028/2000
Running 9:01 0.88 mi (10:14 / mi) +8m 9:57 / mi
ahr:127 max:135
Thursday Jul 5, 2012 #
5 PM
Running 12:22 1.48 mi (8:23 / mi) +20m 8:03 / mi
ahr:131 max:144
Drills 8:22
ahr:127 max:142
Orienteering 14:59 2.17 mi (6:54 / mi) +15m 6:46 / mi
ahr:159 max:173
Sprint @ UMass, planned by Alex
Very nice to have a last sprint training! I was hoping to be in Boston and train the CSU training from earlier in the week, but plans changed, and was great to get out and do this. Almost made a macro-mistake into #3 because I was too busy reading control description, have to only do that when I'm sure about things!
And now, the Europe adventures begin.... woo!
2004/2000 (mischief managed!)
Very nice to have a last sprint training! I was hoping to be in Boston and train the CSU training from earlier in the week, but plans changed, and was great to get out and do this. Almost made a macro-mistake into #3 because I was too busy reading control description, have to only do that when I'm sure about things!
And now, the Europe adventures begin.... woo!
2004/2000 (mischief managed!)
Running 16:15 1.89 mi (8:35 / mi) +29m 8:12 / mi
ahr:136 max:146
Wednesday Jul 4, 2012 #
6 PM
Running 1:37:35 7.23 mi (13:30 / mi) +406m 11:29 / mi
ahr:127 max:155
Long o-run at Earl's Tails.
I figured this was about my last opportunity for a good long session before WOC, so headed out to Earl's with an all-controls map and a non-North map that had some of the area I hadn't played on much yet. I mostly kept to the trails, because I wanted to keep the effort up, but not chance ankle problems or anything, but I was practicing picking good leave-trail attackpoints.
I also finally installed a new magnifier (I think I got from the Bermans way back at West Point), because I know I'll find it helpful on the WOC 1:15 for the long, and need to start to get used to flipping it in and out again!
I figured this was about my last opportunity for a good long session before WOC, so headed out to Earl's with an all-controls map and a non-North map that had some of the area I hadn't played on much yet. I mostly kept to the trails, because I wanted to keep the effort up, but not chance ankle problems or anything, but I was practicing picking good leave-trail attackpoints.
I also finally installed a new magnifier (I think I got from the Bermans way back at West Point), because I know I'll find it helpful on the WOC 1:15 for the long, and need to start to get used to flipping it in and out again!
Tuesday Jul 3, 2012 #
6 PM
Running 20:59 2.06 mi (10:11 / mi) +27m 9:47 / mi
ahr:120 max:145
Warm up while reading a course Alex penned in on St. Georges. After reading Sam's blog entry about what the vegetation and such was like at Grand Jorat, was thinking way more about using trails, which I guess is likely to be the name of the game...
Drills 2:21 0.17 mi (14:00 / mi)
ahr:123 max:149
Running race 17:48 5.0 km (3:34 / km) +56m 3:22 / km
ahr:175 max:183
Noho 5k - last one before WOC!
So I've done 7 of these this spring and summer, starting on April 3rd. Here's how my times, places, and avg HR have gone:
18.24 (5th) ---
18.17 (1st) 180
18.02 (2nd) 175
18.04 (1st) 178
17:34 (5th) 171
18.12 (5th) ---
17:47 (2nd) 175
In general, clear improvement, although 2 weeks ago was not so good. I think I was coming down ill and also probably not recovered from the weekend. Today's race still didn't rival the PR, but it was hotter today and didn't quite have as many rabbits around to chase, but was super-glad Aaron was there, tried to not let the seconds slip away to him!!
Places are totally not correlated with times, but there might be something there with HR... Good days seem to have lower avg HRs, although I'm sure would not meet the Higgs test =). I feel like the 171 on the PR day is kinda crazy low for me.... is that indicating I was fully recovered on that day??
So I've done 7 of these this spring and summer, starting on April 3rd. Here's how my times, places, and avg HR have gone:
18.24 (5th) ---
18.17 (1st) 180
18.02 (2nd) 175
18.04 (1st) 178
17:34 (5th) 171
18.12 (5th) ---
17:47 (2nd) 175
In general, clear improvement, although 2 weeks ago was not so good. I think I was coming down ill and also probably not recovered from the weekend. Today's race still didn't rival the PR, but it was hotter today and didn't quite have as many rabbits around to chase, but was super-glad Aaron was there, tried to not let the seconds slip away to him!!
Places are totally not correlated with times, but there might be something there with HR... Good days seem to have lower avg HRs, although I'm sure would not meet the Higgs test =). I feel like the 171 on the PR day is kinda crazy low for me.... is that indicating I was fully recovered on that day??
Running 9:44 1.0 mi (9:44 / mi) +22m 9:07 / mi
ahr:140 max:159
Pre-awards warm down with the top 4, Aaron, myself, James and Alex!
Running 9:00 0.9 mi (10:00 / mi) +13m 9:34 / mi
ahr:128 max:142
Post-awards (and strawberries and a cupcake) cool-down with Alex.
Monday Jul 2, 2012 #
6 PM
Running 48:13 4.99 mi (9:40 / mi) +85m 9:11 / mi
ahr:123 max:143
An Alex and Ali run! Woo! With maps from around Lausanne (St. George et La Dôle), which periodically interrupted the giggling/catching up. Wonderful running weather, just a little putter around Emily Dickinson loop, great to have company!
Strength 12:00 [1] 0.48 mi (24:57 / mi) +3m 24:29 / mi
ahr:79 max:93