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Training Log Archive: AliC

In the 7 days ending Aug 26, 2012:

activity # timemileskm+m
  Running5 2:28:32 16.63(8:56) 26.77(5:33) 457
  Rollerskiing2 1:20:57 12.01(6:44) 19.33(4:11) 305
  Crosstrainer1 55:00
  Orienteering2 38:25 2.43(15:49) 3.91(9:50) 5926c
  Cycling1 27:11
  Strength3 27:04 0.24 0.39 13
  Total8 6:17:09 31.31 50.39 83426c
  [1-5]8 6:01:32

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MoTuWeThFrSaSu

Sunday Aug 26, 2012 #

12 PM

Running 54:13 intensity: (28:04 @1) + (26:09 @2) 4.86 mi (11:09 / mi) +145m 10:13 / mi
ahr:129 max:152

After moving Ian into the storage place, stopped off at the Fells for a run around. Luckily there was the *perfect* parking spot for the moving van upon our arrival, nice!

Two laps around the Middle Reservoir, not totally knowing where we were, but it was gorgeous and just lovely to be out running! Ian had more clue than I did, and good thing, because we weren't where we thought for a bit on the way back... It was a nice run and absolutely zero ankle tweaks, which is really awesome, and it seems perfectly happy afterwards. Woo!

Although, I have received probably wise advice from multiple directions that it might be best to keep it easy even just on the running, to treat it kinda like a stress fracture. I'm pretty roped into doing one last 5k this Tues on the local xc course, but the trails there are pretty mellow and I can keep the warm-up and cool down on the short side and do less pounding stuff Monday, Wednesday, Thursday. So that's the plan!

Saturday Aug 25, 2012 #

Event: NEOC: Menotomy Rocks
 
9 AM

Orienteering 10:05 [1] 0.46 mi (21:56 / mi) +30m 18:14 / mi
ahr:91 max:197

Setting out controls @ Menotomy Rocks, NEOC season opener! I was ankle-careful and walking when in the woods. Apparently I dropped a stand without noticing, and didn't have enough for my last control... whoops!

Running 1:59 intensity: (42 @1) + (44 @2) + (33 @3) 0.19 mi (10:32 / mi) +1m 10:22 / mi
ahr:135 max:159

12 PM

Strength 10:01 intensity: (2:39 @0) + (7:22 @1) 0.02 mi (8:23:45 / mi) +1m 7:15:41 / mi
ahr:95 max:117

10 min abs with Magnus and Alex, when the meet was slowing down, but we still needed to wait before collecting controls... good to pass the time =)

Running 18:12 intensity: (4:28 @1) + (13:38 @2) + (6 @3) 1.56 mi (11:40 / mi) +54m 10:32 / mi
ahr:133 max:156

Mostly out for a jog on the bigger, less ankle-intense trails, picked up controls along the way.

Friday Aug 24, 2012 #

Note

Hmm, ok, have to admit, ankle kinda-sorta swole up after Corn Maze-O. =( The footing was pretty good, but did have two light tweaks, guess those must have done it, since normal running ~8 mi seems ok? So think I have to keep being super-alert about footing, and thus probably not properly o-ing for a bit yet... boo!

Thursday Aug 23, 2012 #

Event: USA Corn Maze Champs, Classic, Sprint, and Relay
 
7 AM

Rollerskiing 47:25 intensity: (15:44 @1) + (23:04 @2) + (6:44 @3) + (1:53 @4) 6.79 mi (6:59 / mi) +226m 6:20 / mi
ahr:136 max:171

Morningski with Alex! Nice to get out, super-nice to have company, but oh my gosh is specific strength going to have to be worked on! We just did 2 x our normal set of exercises, normally we do 5, will have to work on up to that. Hopefully I can find a hill in Toledo...
6 PM

Running 10:19 intensity: (10 @0) + (18 @1) + (9:51 @2) 1.29 mi (8:00 / mi)
ahr:144 max:153

Woo, o-folks from all directions descend upon Sunderland! =) Awesome to see everyone, this was a scooted-in little warm-up, latter half accompanied by Ian.

Orienteering 14:25 intensity: (18 @0) + (38 @1) + (3:28 @2) + (9:09 @3) + (52 @4) 1.15 mi (12:32 / mi) +12m 12:08 / mi
ahr:154 max:168 12c

CMOUSA Classic Champs @ Mike's Maze, Sunderland, MA

Fantastic times. Lovely green corn, no ambiguity from little kids or hurricanes knocking corn down, and a neat maze, if I think a little less tricky than last year?

Anyways, this was my best race, just steady which put me in 2nd, but oodles behind superstar corn-mazer Ian. We need a face-off between him and Greg...

Orienteering 4:24 intensity: (2:30 @2) + (1:54 @3) 0.0 mi
ahr:162 max:162 6c

CMOUSA Sprint Champs, 4th

Hm, so I think Giacomo and Giovanni learned how to corn-maze-o in the first edition and were out there threatening Ian on this one, I lost a good lot of time confused to 4, going the left route. Right route got some simpler points!

Orienteering 7:17 intensity: (5 @0) + (22 @1) + (1:00 @2) + (4:34 @3) + (1:16 @4) 0.6 mi (12:08 / mi) +14m 11:19 / mi
ahr:157 max:175 8c

CMOUSA Relay Champs

First ever? Maybe? But bah! I totally let partner George down by skipping the spectator control. Too bad, but I was having a good run, so after a smidge of debate after I realized what I'd done, I headed out back for another second loop after punching #5. So no DQ, but jeez Ali!
C • ;-) 2

Orienteering 2:14 intensity: (55 @2) + (1:19 @3) 0.22 mi (10:13 / mi) +3m 9:48 / mi
ahr:157 max:163


Classic - Splits

Sprint - Splits

leg 2 - Splits

Wednesday Aug 22, 2012 #

11 AM

Running 1:03:49 intensity: (15 @0) + (28 @1) + (7:13 @2) + (26:56 @3) + (28:57 @4) 8.74 mi (7:18 / mi) +257m 6:42 / mi
ahr:162 max:176

Good noon run with Glenn, none of the usual guys joined in. A loop including Teawaddle Hill, which was really pretty. Chat, chat, chattering to Glenn the whole time, about ticks, my upcoming move, fore vs. heal vs. midfoot striking.

Tuesday Aug 21, 2012 #

6 PM

Crosstrainer 20:01 intensity: (5 @0) + (19:25 @1) + (31 @2)
ahr:117 max:137

Mellow day at the gym, just an easy base workout on ellitpical, bike, elliptical, floater. Watching some murder-detective show for the first hour... unhelpfully maps are now packed!

Cycling 22:04 intensity: (5 @0) + (20:56 @1) + (1:03 @2)
ahr:118 max:133

Crosstrainer 20:04 intensity: (19:26 @1) + (38 @2)
ahr:121 max:134

Crosstrainer 14:55 [1]
ahr:117 max:127

Cycling 5:07 intensity: (1 @0) + (4:32 @1) + (34 @2)
ahr:120 max:131

Strength 12:00 intensity: (11:28 @0) + (32 @1)
ahr:72 max:93

Abs + back, waiting for dinner to reheat - microwave is also now gone!

And then spent the rest of the evening reading The Hunger Games book 3, oh my gosh was it hard to put down! I think it took me 5.5h to read in total, all in one day. And yes, I do have better things to be doing, eep!
C • Just read Catching Fire las... 6

Monday Aug 20, 2012 #

6 PM

Rollerskiing 33:32 intensity: (31 @0) + (9:16 @1) + (23:45 @2) 5.22 mi (6:25 / mi) +79m 6:08 / mi
ahr:132 max:154

Just a mini little b-day double-pole, still easing into it to strengthen the wrists nice n' slowly... laughed out loud when a car full of teenage guys drove up and purposefully slowed down, blasting Eye of the Tiger. Oh yeah =)

My right quad has been pretty sore, not really recovering since the 10k, so and easy day or two now, make sure it really recovers.
C • Happy bday, tiger! 9

Strength 5:03 [1] 0.22 mi (22:57 / mi) +12m 19:38 / mi
ahr:87 max:95

Hammies, back up to 15s

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