Training Log Archive: AliCIn the 7 days ending Dec 30, 2012:
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Sunday Dec 30, 2012 #
11 AM
XC skiing 1:34:38 10.99 mi (8:37 / mi) +327m 7:53 / mi
ahr:130 max:165
Out to Ole's in slightly cooler temps - 14F. Skied an airport lap with Ian, then scampered off to the race loop and then a big clockwise loop, including a no poles stint on the 4s. The awesome skiing continues, if a bit soft for skating.
I did 12 x 60 pole strokes (easier to count that to check watch) of double pole/ski-o style up hills throughout the ski.
I did 12 x 60 pole strokes (easier to count that to check watch) of double pole/ski-o style up hills throughout the ski.
3 PM
Running 35:56 3.07 mi (11:43 / mi) +176m 9:57 / mi
ahr:119 max:155
Whoa uphill joggeroo! With Ian, up to Mad River's base to see it's single chair lift. There are apparently 3 single chair lifts still in use in the states, the one at Mad River, one at Sun Valley and one in Alaska.
Legs kinda tired and the traction wasn't too amazing on the side of the snowy, snowy road.
Legs kinda tired and the traction wasn't too amazing on the side of the snowy, snowy road.
Saturday Dec 29, 2012 #
10 AM
XC skiing 1:28:42 11.57 mi (7:40 / mi) +339m 7:02 / mi
ahr:142 max:171
Snowy snowy day, just kept coming down! So mushy skating, but whatever, conditions at world champs could be this way too (they were in Tanndalen for sure)!
6 x 4ish minute intervals, all over the place. I felt like I was working hard, but HR was kinda low, hmph. Maybe I need a workout buddy to push harder. Or gotta just be mentally tougher.
6 x 4ish minute intervals, all over the place. I felt like I was working hard, but HR was kinda low, hmph. Maybe I need a workout buddy to push harder. Or gotta just be mentally tougher.
2 PM
XC skiing 1:18:35 8.64 mi (9:06 / mi) +247m 8:21 / mi
ahr:140 max:161
Ooooh, such a treat! Beautiful classic skiing! Tried some trails I haven't skied on much, the extension of 7 out from the 4s and then back on 6. Also some on 8 and 12 through the woods. Very fun to ski new territory, I know all the standard trails soo well here.
Friday Dec 28, 2012 #
7 AM
Running 1:06:21 6.02 mi (11:01 / mi) +235m 9:50 / mi
ahr:144 max:164
A morning run with Ian at the Fells, partial Skyline due to time constraints. It was really clear there had been a lot of precipitation the day before, the big trails were almost all streams or ponds, and even where there wasn't there was evidence of past flowage. Kinda neat, especially the bits that were part frozen.
Trail running is so many more oodles of fun than road running, yay woods!
Trail running is so many more oodles of fun than road running, yay woods!
1 PM
XC skiing 1:07:14 12.76 km (5:16 / km) +180m 4:55 / km
Wahoo! Drove up to Ole's XC in Warren, VT to join sis and parents for ski times. It snowed 18" here in the storm and the skiing was simply fantastic, I've never seen it this solid over Christmas break time. Even the woods trail that is normally really sketchy had total cover.
After waxing (oops, skis that didn't seem to get summer waxed, my bad), headed out with Stephi, we circled back for a little extra violet, before a good loop of airport to rock n' rollin to polo fields, then out to the 4s, once around and back through the woods. Soooo beautiful, and warm, and no wind. Happy camper!
After waxing (oops, skis that didn't seem to get summer waxed, my bad), headed out with Stephi, we circled back for a little extra violet, before a good loop of airport to rock n' rollin to polo fields, then out to the 4s, once around and back through the woods. Soooo beautiful, and warm, and no wind. Happy camper!
C • wax 6
XC skiing 31:47 6.75 km (4:42 / km) +95m 4:24 / km
And switched it up to skating for a bit! Sans Stephi, she's trying to not tweak out knee/hip or shoulder. First 15 min no poles, then added them in for the return. Snow wasn't the fastest, felt like I was V1ing up hills that really didn't quite merit it. Well, could be the skis too, didn't even attempt to put the right wax for the day on...
Thursday Dec 27, 2012 #
3 PM
Orienteering 20:00 2.3 mi (8:42 / mi) +54m 8:06 / mi
ahr:132 max:163
Hmph, made it almost to the sheepfold parking lot, then was turned around by DCR guy who explained that it was totally flooded, cars were stuck and there was no way I was allowed in. Boo. So played street-o back in Somerville, warming up for hills.
Running 35:27 3.52 mi (10:04 / mi) +250m 8:15 / mi
ahr:131 max:172
Somerville Hills
Experimented a bit, twice up Spring Hill (cool round house!) and then over to Prospect Hill, where I went up Vinal than Walnut then over to the Prospect Hill castley thing and did two with stairs (HR definitely highest) and then two more Walnut/Vinal. Good workout, nice to have the hills to play on!
Experimented a bit, twice up Spring Hill (cool round house!) and then over to Prospect Hill, where I went up Vinal than Walnut then over to the Prospect Hill castley thing and did two with stairs (HR definitely highest) and then two more Walnut/Vinal. Good workout, nice to have the hills to play on!
Orienteering 25:32 2.67 mi (9:34 / mi) +48m 9:03 / mi
ahr:132 max:150
And another little street-o putter to cool down.
Wednesday Dec 26, 2012 #
Running 23:05
Arrived in Boston with minimal in-the-storm driving, but pretty maximal in-traffic driving. I guess everyone else wanted to get home before the storm too. Stephi gets major orienteering points for directing me off-interstate from Newtown to West Rock, at the very least was way more fun than driving 0-15mph on 84, blah!
Then scampered out with Ian for a hills session, but my asthma attacked badly enough on the first one that I didn't try a second, just came in and used inhaler. Nearly got away with being at home without probs, should have done one last dose of Advair this morning, it really does seem to prevent it getting bad!
Then scampered out with Ian for a hills session, but my asthma attacked badly enough on the first one that I didn't try a second, just came in and used inhaler. Nearly got away with being at home without probs, should have done one last dose of Advair this morning, it really does seem to prevent it getting bad!
Strength 12:00 [1]
And some core action, less lung-taxing. 10 min abs, 2 min back.
Tuesday Dec 25, 2012 #
7 AM
Running 53:40 6.18 mi (8:41 / mi) +158m 8:03 / mi
ahr:132 max:158
Little Christmas joggeroo with Ian, the normal Christmas loop, kinda forgot it was 6 instead of just 5 miles.... Sooo pretty to see a white Christmas thanks to a little snow last eve!
Monday Dec 24, 2012 #
11 AM
Running 11:40 1.2 mi (9:44 / mi) +28m 9:04 / mi
ahr:125 max:147
Orienteering 35:35 1.92 mi (18:32 / mi) +144m 15:02 / mi
ahr:134 max:154 20c
Control Pick at Polebrook
Sans compass, because I thought I forgot it (later found, whoops). But that made me pay attention to contours, so a perfectly fine thing, really. Only one instance would I really have been saved by a compass, I totally exited the wrong way from #10.
Sans compass, because I thought I forgot it (later found, whoops). But that made me pay attention to contours, so a perfectly fine thing, really. Only one instance would I really have been saved by a compass, I totally exited the wrong way from #10.
Orienteering 46:27 2.35 mi (19:46 / mi) +109m 17:17 / mi
ahr:116 max:159 4c
Memory-o with Ian on Polebrook
My first leg went terribly, and that kind of put me in a funk for the next bit of the exercise. I think my plan was basically ok to get to 22, but missing one thing that really could have helped- noting the rocky reentrant on the far side of the trail was actually up a contour, and also using the edge of the slope as more of a guide at the beginning than just the zone of rock. Also, maybe noting the trail under the line.
Result of not paying attention to these things was bashing through lots and lots of mountain laurel and ending up confronted by a swamp, not once, but twice. Blah.
Second one went ok, although looking for the right rock in a field of rocks is just hard memory-o or not. Third almost was executed fine, but didn't remember I needed to go up more from the stone wall. Fourth was finally a spike, but easily the easiest.
Tough stuff, but good to realize the information that I should have picked up, at least afterwards.
My first leg went terribly, and that kind of put me in a funk for the next bit of the exercise. I think my plan was basically ok to get to 22, but missing one thing that really could have helped- noting the rocky reentrant on the far side of the trail was actually up a contour, and also using the edge of the slope as more of a guide at the beginning than just the zone of rock. Also, maybe noting the trail under the line.
Result of not paying attention to these things was bashing through lots and lots of mountain laurel and ending up confronted by a swamp, not once, but twice. Blah.
Second one went ok, although looking for the right rock in a field of rocks is just hard memory-o or not. Third almost was executed fine, but didn't remember I needed to go up more from the stone wall. Fourth was finally a spike, but easily the easiest.
Tough stuff, but good to realize the information that I should have picked up, at least afterwards.
Orienteering 25:49 1.67 mi (15:27 / mi) +36m 14:29 / mi
ahr:143 max:171 16c
O-tervals on Rockhouse
We alternated who led and who got the compass and started 20s or so later. I found the first o-terval the hardest, even with a compass, especially to #33. I ended up just a bit higher than I wanted to be, which took extra time to adjust to the idea of. I had been trying to go perhaps too much based upon green blobs, which is hard.
Second one went well, pretty smooth even without the compass. Third was also fine.
The fourth o-terval was a bit scrapy to the first control, I should have waited until longer to go over the hill which would have avoided green and landed me closer to the control. To the third, I was a bit hesitant, but picked out the right feature using the giant boulder as a guide. Then a super-race against Ian to the finish, but he beat me, I didn't understand the feature actually circled, so had to slow to check control description, enough for him to fly by!
Way better to do together, hard to push as hard alone, but even with company, HR was low, so have to do more of this at full speed and get comfy!
We alternated who led and who got the compass and started 20s or so later. I found the first o-terval the hardest, even with a compass, especially to #33. I ended up just a bit higher than I wanted to be, which took extra time to adjust to the idea of. I had been trying to go perhaps too much based upon green blobs, which is hard.
Second one went well, pretty smooth even without the compass. Third was also fine.
The fourth o-terval was a bit scrapy to the first control, I should have waited until longer to go over the hill which would have avoided green and landed me closer to the control. To the third, I was a bit hesitant, but picked out the right feature using the giant boulder as a guide. Then a super-race against Ian to the finish, but he beat me, I didn't understand the feature actually circled, so had to slow to check control description, enough for him to fly by!
Way better to do together, hard to push as hard alone, but even with company, HR was low, so have to do more of this at full speed and get comfy!
Running 12:25 1.15 mi (10:46 / mi) +13m 10:24 / mi
ahr:129 max:143