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Training Log Archive: AliC

In the 7 days ending Jun 9, 2013:

activity	#	time	miles		km		+m
Running	7	4:05:03	27.57	(8:53)	44.37	(5:31)	445
Orienteering	4	3:10:17	15.74	(12:05)	25.34	(7:31)	711	36c
Cycling	2	1:13:40	14.42	(5:07)	23.2	(3:11)	118
Rollerskiing	1	48:08	7.86	(6:07)	12.65	(3:48)	41
Drills	2	19:03	0.77	(24:42)	1.24	(15:21)	1
Total	8	9:36:11	66.36	(8:41)	106.79	(5:24)	1316	36c

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Sunday Jun 9, 2013 #

4 PM

Running 45:12 5.75 mi (7:52 / mi) +63m 7:36 / mi

Out for an afternoon cruise around Wildwood after printing out and making some courses on the old Katinkulta map (Sprint quali for WOC). I wanted to do a long run that wasn't just easy-peasy, so pushed the pace a bit. Did 10 min just running, 5 min map glancing/planning + running, hoping to keep the just running pace for those sets of 5 min, hopefully did!

Drills 8:19 0.43 mi (19:20 / mi)

Some normal running drills, to break up the run!

Running 49:04 6.33 mi (7:45 / mi) +61m 7:32 / mi

And the second set. Was exploring a little trail at one point and then back tracked because of poison ivy, blah. Finally went food shopping after and created super-quinoa greek salad. Mmmm.

Saturday Jun 8, 2013 #

7 AM

Rollerskiing 48:08 [1] 7.86 mi (6:07 / mi) +41m 6:02 / mi

Bopped over to Wildwood on the rollerskis, the main point of which was to attend their pancake breakfast, the rollerski workout was an added bonus. =) Mmmm... pancakes! Chatted with some other folks at my table, of birds (I know little), the park, Ohio state pension issues, rollerskiing, local pastors/preachers...

2 PM

Running 8:37 [1] 0.88 mi (9:47 / mi) +12m 9:23 / mi

Orienteering 51:09 7.2 km (7:06 / km) +142m 6:28 / km
18c

Jens's Training at the 'Badlands' of ILRA

Fast and furious and oh my gosh did I really blow it to 15. A quasi-parallel error, but not really truly parallel, because a different angle by at least 15 degrees! Jeez. I think it sent me for a loop because for once in the course I had to navigate without excellent visibility (at the beginning, when I got onto the wrong ridge...)

Otherwise, a fun course to try to be speedy on! Also could have been less hesitant to 2 (stay high longer?) and then both stayed on bearing for the full course and made better sense of the marshes at 9.

Thanks much Jens!

C • And of course the green hil... 3

Cycling 54:42 9.17 mi (5:58 / mi) +113m 5:45 / mi

Yay! And then met up with Barbara and Jen and headed out for a mountain bike around the blue lap. Fun times, gorgeous weather and woods! Much easier now that I've mountain biked a few more times and there is no mud.

Friday Jun 7, 2013 #

5 PM

Cycling 9:35 [1] 2.6 mi (3:41 / mi) +3m 3:40 / mi

Running 17:27 1.74 mi (10:01 / mi) +32m 9:29 / mi

Drills 5:25 [2] 0.16 mi (33:24 / mi) +1m 32:46 / mi

Running 15:02 1.5 mi (10:01 / mi) +9m 9:50 / mi

Symmetric. =) Didn't feel like driving or running to Wildwood, so biked, which was nice. Then did two sets of ankle plyo drills, with running and map reading Vuokattinvara map. Brought my compass with magnifier along for the ride, it's more similar to orienteering to look/think/plan the legs with compass in hand?

Drills 5:19 [2] 0.18 mi (29:43 / mi)

Running 19:08 1.98 mi (9:41 / mi) +26m 9:18 / mi

Cycling 9:23 [1] 2.64 mi (3:33 / mi) +2m 3:33 / mi

Wednesday Jun 5, 2013 #

6 AM

Running 45:00 5.04 mi (8:56 / mi) +100m 8:25 / mi

Morning run with some speeds along the White River. Not at all a bad place to run, and some cool sculptures on the pedestrian bridge over to the zoo.

7 PM

Running 11:20 [1] 1.25 mi (9:05 / mi) +13m 8:48 / mi

Orienteering 20:08 [3] 1.97 mi (10:13 / mi) +66m 9:15 / mi
10c

Tempo-O at Eagle Creek Park East. Assigned myself 20 minutes to do score-o with the controls on the map from a past night-o there (thanks again to Rob!) Some good trail putting together plus pretty open woods running. Tried to keep the speed up and plan the fastest routes to the controls. Not totally sure I found the right pile o rocks for #18, but didn't want to slow down for too long to make sure to keep up the tempo...

C • How was the map? 3

Running 3:08 [1] 0.29 mi (10:48 / mi) +6m 10:09 / mi

Orienteering 21:11 [3] 1.88 mi (11:16 / mi) +38m 10:36 / mi
8c

And round 2 of tempo-O! A bit more woods running, not sure if I found the right pile of rocks at #30, thought I did, then came across a bigger pile right nearby... But really drifted on my bearing from #30 to #27, hmph, can't let myself do that!!

Running 9:43 [1] 1.02 mi (9:30 / mi) +16m 9:04 / mi

Tuesday Jun 4, 2013 #

6 AM

Running 7:04 [1] 0.73 mi (9:43 / mi) +20m 8:57 / mi

Orienteering 18:54 [3] 2.23 mi (8:28 / mi) +74m 7:41 / mi

Woke up at early o'lock (still pretty dark) and broke camp and headed over to IU Bloomington to rerun the Red course. Was trying to be feisty and still not mess up, practiced flipping in the magnifier for when I wanted it. Kind of ok, one control was now behind construction and I wimped out splashing across the stream.

Then, back up to Indy for rest of the conference, my talk is this afternoon!

C • I'm going to be the first t... 3

Running 3:00 [1] 0.25 mi (12:01 / mi)

Monday Jun 3, 2013 #

7 PM

Running 8:00 [1] 0.56 mi (14:10 / mi) +71m 10:11 / mi

Orienteering 1:18:55 5.19 mi (15:12 / mi) +391m 12:19 / mi

Yeehaw! Picked up maps from Rob M. at morning coffee break from conference, then jetted down to the Bloomington area as soon as possible after the last talk.

Headed out on the Green course. The woods were great, a bit less visible, but still fun to run in. But oh yeah, remember those hills now =). I was focused on trying to have good technique, was quickly disappointed by failing to 2 (should have been more careful leaving hilltop midway through, I think). Did an ok job relocating, but really, shouldn't get to that point in the first place...

Afterwards, tried to rinse off any poison ivy and had a lovely evening picnic right on the shore of the Yellowwood Lake. Beautiful.

Running 3:18 [1] 0.25 mi (13:21 / mi) +16m 11:07 / mi

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