Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rosstopher

In the 30 days ending Nov 30, 2010:

activity	#	time	miles		km		+m
biking	31	12:56:14	146.76	(5:17)	236.18	(3:17)	1119
orienteering	10	9:12:18	40.92		65.85		2011
Road run	8	4:49:57	34.9	(8:19)	56.16	(5:10)	416
Track	3	2:33:00	19.8	(7:44)	31.87	(4:48)	14
Total	47	29:31:29	242.38		390.07		3560
[1-5]	39	24:55:39

3:36

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Tuesday Nov 30, 2010 #

8 AM

Road run 32:05 [2] 4.04 mi (7:56 / mi) +4m 7:55 / mi

I keep telling myself that I'll run to and from work... but by the end of the day I'm pretty apathetic and just wanting to get home.

Monday Nov 29, 2010 #

8 AM

Road run 31:54 [2] 4.17 mi (7:39 / mi) +4m 7:38 / mi

Heading into work. Needed to get there pretty early as I spent part of the morning taking part in another section of the Brown Fat study. This time I hung out in an MRI machine for a couple of hours, first half just as baseline reading, the second half while wearing a cooling vest with circulating chilled water.

The vest wasn't set to such a cold temperature this time, and so the only uncomfortable part was when my lower body went numb from lying in one position and not being able to move because that would ruin the imaging.

Sunday Nov 28, 2010 #

11 AM

orienteering 1:57:24 9.2 mi (12:46 / mi) +764m 10:09 / mi
ahr:148 max:208

link to RouteGadget page.

Very fun event. The last time I was out at Norwottuck was a training day before the billygoat and I remembered the woods being thick and unpleasant. I had low expectations about how fun the woods were going to be, but I knew that Phil would set a great course and I wanted to get some training in. A cold morning, good for running but not for standing around. I took a 1:15 map and set out. I didn't look at the map until I had started my time and then, instead of fully plotting my course right then, I just choose which way I was going to start and ran off. I thought that I would sweep up the northern part of the map and then work my way south. I was pleased with the route that I eventually settled on, but in retrospect I think I should have run counterclockwise instead because the hillclimbs would have been easier that way.

I started out feeling very relaxed, and I never felt like I was pushing too hard while running I didn't have too much trouble until 93, when I missed the depression by 30 meters or so and started to run the wrong way down the reentrant. I had trouble in that area before as well, I find it really hard to read the shape of the hilltops when I'm in that area, it's very subtle. I corrected quickly, not much time lost, just an indication that I was being a bit sloppy. Next little bobble was 63, I cut out too early and got in the reentrant a little too far east and then was confused by some of the cliffs, thinking that they might be the ones in the circle. Again, not too much time lost, but needed to pay more attention to the compass. A big parallel error on 92, thought I was running up one reentrant but was really the next one over, so that I stopped short one cliff. Now I was starting to berate myself for the errors, I still had time to get all the controls though, as long as I kept focused.

I climbed a few contours too high on 84, not seeing the dot knoll as I came up from the pond, and then ending up too far up the spur. The last mistake I made was heading down to 72, I was pretty sure that I had set off in the right direction but I guess the naturally tendency of the slope pushed me too far to the west. I got way over to the trail, saw a yellow course control, and had to come back in again. Now I was starting to worry about being overtime.

Pushed back to the finish pretty hard, and discovered that Jordan had edged me out. My guess is that he also had some errors, since he's been running so well this fall. I didn't see him at the finish, so I'll need to go read his log to see what he did.

Sam got excited about stopping at Atkin's Farmstand on the way home. I picked up a bag of dill flavored chips which was exciting because it's hard to find good quality dill chips outside of Sweden.

Saturday Nov 27, 2010 #

Note

No training today, but we did go wander around Faneuil Hall, have pizza in the North End, and then back to Jeff and Judy's house. Cozy.

Friday Nov 26, 2010 #

10 AM

Road run 10:00 [2] 0.31 mi (32:15 / mi)

Not really exercising, but really exciting. I jogged over to the Post Office to drop my my application for a master's degree in molecular biosciences in the mail. Now that application is heading to Oslo, and I can check it off my list.

Feeling productive, I stopped off to get a haircut on the way home. I'm glad my iTouch (thanks Alex) has the kindle ap and good books (thanks Sam) so waiting around isn't such a burden.

C • EXCITING! 16

Wednesday Nov 24, 2010 #

9 AM

biking 19:31 [2] 4.33 mi (4:30 / mi) +9m 4:29 / mi

6 PM

biking 21:54 [2] 3.81 mi (5:45 / mi) +71m 5:26 / mi

spent 4 minutes trying to get my bust gear shifter and busted gears to cooperate long enough to get me home. I jammed a pen cap in place to keep the shifter where I wanted. Success, but it's time to replace this bike. Replacing all the parts would work too but would probably be more expensive.

Tuesday Nov 23, 2010 #

8 AM

biking 19:00 [2] 4.29 mi (4:26 / mi) +28m 4:20 / mi

5 PM

biking 19:02 [2] 3.05 mi (6:14 / mi) +66m 5:51 / mi

Monday Nov 22, 2010 #

9 AM

biking 20:08 [2] 3.35 mi (6:01 / mi) +12m 5:57 / mi

6 PM

biking 20:22 [2] 3.71 mi (5:29 / mi) +74m 5:10 / mi

Sunday Nov 21, 2010 #

Event: Blue Hills Traverse

Traverse - Splits

Saturday Nov 20, 2010 #

3 PM

orienteering 48:08 [0] 1.81 mi (26:36 / mi) +43m 24:46 / mi

This GPS track belongs to Dan, he borrowed my Garmin when he and Ali went out into the wilds of Hammond Pond for a little training.

Friday Nov 19, 2010 #

9 AM

biking 20:35 [2] 4.35 mi (4:44 / mi) +13m 4:41 / mi

5 PM

biking 19:47 [2] 3.14 mi (6:18 / mi) +74m 5:52 / mi

Thursday Nov 18, 2010 #

9 AM

biking 18:26 [2] 4.35 mi (4:14 / mi) +9m 4:13 / mi

6 PM

biking 21:18 [2] 3.39 mi (6:17 / mi) +19m 6:10 / mi

orienteering 49:33 [4] 4.8 mi (10:19 / mi) +36m 10:05 / mi

Wednesday Nov 17, 2010 #

9 AM

biking 19:14 [2] 3.91 mi (4:55 / mi) +5m 4:54 / mi

5 PM

biking 20:04 [2] 3.68 mi (5:27 / mi) +71m 5:09 / mi

Tuesday Nov 16, 2010 #

9 AM

biking 18:04 [2] 3.63 mi (4:59 / mi) +5m 4:57 / mi

Pulled three pieces of glass and a staple out of my tire this morning, patched the hole made by the staple and marveled at how much junk ends up on the road. Then I biked to work.

6 PM

biking 29:11 [2] 5.13 mi (5:41 / mi) +34m 5:34 / mi

Over to Danehy. Last outdoor track practice for awhile. moving indoors. I'm excited because Sam is planning on coming to our indoor workouts, which should be pretty cool.

Track 4:31 [3] 0.54 mi (8:22 / mi) +1m 8:19 / mi

strides after a few drills with the group. Mark, Terry, SGB, Audun, and myself.

Track 38:01 [5] 4.76 mi (7:59 / mi) +5m 7:58 / mi

Mark suggested running around the field for the first set of four intervals. aiming for ~3:30 at a fastish clip, we did a couple of laps of the field area. making the corners on the grass was fun. we had 1 minute rest between 1-2, and 3-4, and a longer rest between 2-3. Then we headed back up to the track and did 400,200,200,400,200,200 all with 200 jogging rest.

Those were really fun and went quickly. perhaps pushing too hard, but it was worth it :)
70-30-30-69-30-30

I was starving going into it, but felt okay once we started running.

biking 8:41 [2] 1.6 mi (5:26 / mi) +6m 5:22 / mi

Headed over to see Dan and Anna. I've got their copy of Harry Potter 6 to use on Thursday for Harry Potter Orienteering with the CSU training group.

Dan also showed me how to use Hugin, a photo stitching program, to make stitched images of scanned maps.

biking 33:23 [2] 7.27 mi (4:36 / mi) +72m 4:27 / mi

Then home. It's both warmer than it should be outside tonight and also colder than is comfortable for biking in shorts.

Track 4:31 [2] 0.54 mi (8:23 / mi) +1m 8:20 / mi

Track 38:01 [5] 4.76 mi (7:59 / mi) +5m 7:57 / mi

biking 8:41 [2] 1.6 mi (5:25 / mi) +6m 5:21 / mi

biking 33:23 [2] 7.27 mi (4:36 / mi) +72m 4:27 / mi

Monday Nov 15, 2010 #

Note

Posting a link here for any local readers that routinely go to the Fells. Especially people like Alexei that basically live there.

A lost, possibly scared, probably partially feral dog needs finding!

8 AM

biking 21:32 [2] 4.35 mi (4:57 / mi) +11m 4:55 / mi

To work.

5 PM

Road run 51:50 [5] 5.24 mi (9:54 / mi) +395m 8:01 / mi

didn't get out during lunch time, so did these after work. 6 reps up summit ave. The workout went well, but I'm not really pushing hard enough. I know that I'm faster than my times indicate, but I'm not good at motivating to push as hard as necessary. My legs felt pretty good afterward, almost did more but easily talked my self out of it when thinking about dinner.

2:05
2:05
2:03
2:04
2:05
2:06

Also, it's been awhile since Trig in highschool, but if the elevation and distance data from Ken's GPS download are to be believed, the hill is almost a 6% slope on average. (edit: that should be ~10% slope, rising at a ~6 degree angle)

biking 17:14 [2] 3.84 mi (4:29 / mi) +70m 4:15 / mi

Home. excited about making beef stroganoff and drinking chocolate soy milk.

C • trig 9

Sunday Nov 14, 2010 #

Event: NEOC: Beech Hill

12 PM

orienteering 59:59 [5] 4.83 mi (12:25 / mi) +293m 10:27 / mi

2 PM

orienteering 1:01:53 [2] 3.86 mi (16:02 / mi) +149m 14:19 / mi

Control pickup. Ran with ipod and headphones. A nice way to end the day.

Saturday Nov 13, 2010 #

Event: CSU meet at Rocky Woods

11 AM

orienteering 46:00 [5] 1.84 mi (25:03 / mi) +65m 22:34 / mi

3 PM

orienteering 30:00 [2]

Back to Rocky Woods to help with the control pickup and clean up of the meet. Very nicely done by everyone involved.

Red - Splits

Friday Nov 12, 2010 #

8 AM

Road run 30:29 [2] 4.03 mi (7:34 / mi) +5m 7:33 / mi

Thursday Nov 11, 2010 #

8 AM

biking 20:00 [2] 4.0 mi (5:00 / mi)

Biking to work.

5 PM

biking 18:00 [2] 3.5 mi (5:09 / mi)

Biking home earlier than normal to celebrate veterans and birthdays! Judy bought us all Thai food and Hilly and Sam made Jeff a cake.

Wednesday Nov 10, 2010 #

8 AM

Road run 33:12 [2] 4.28 mi (7:45 / mi) +4m 7:44 / mi

Tuesday Nov 9, 2010 #

9 AM

biking 19:38 [2] 3.92 mi (5:01 / mi) +4m 5:00 / mi

6 PM

biking 32:54 [2] 5.42 mi (6:04 / mi) +32m 5:58 / mi

Track 4:02 [3] 0.56 mi (7:15 / mi) +1m 7:13 / mi

Track 34:13 [5] 4.64 mi (7:22 / mi) +1m 7:22 / mi

biking 32:14 [2] 7.16 mi (4:30 / mi) +90m 4:20 / mi

Monday Nov 8, 2010 #

9 AM

biking 20:57 [2] 4.19 mi (5:00 / mi) +5m 4:59 / mi

6 PM

biking 17:17 [2] 3.24 mi (5:20 / mi) +66m 5:01 / mi

Sunday Nov 7, 2010 #

9 AM

orienteering 1:34:29 [0] 9.38 mi (10:04 / mi) +413m 8:52 / mi

Blue Long - Splits

Saturday Nov 6, 2010 #

9 AM

orienteering 13:49 [0] 1.86 mi (7:26 / mi) +75m 6:36 / mi

11 AM

orienteering 31:03 [0] 3.34 mi (9:17 / mi) +173m 8:00 / mi

Blue Sprint - Splits

Blue Middle - Splits

Friday Nov 5, 2010 #

8 AM

biking 19:37 [0] 4.35 mi (4:31 / mi) +4m 4:30 / mi

5 PM

biking 18:01 [0] 3.45 mi (5:13 / mi) +69m 4:55 / mi

Thursday Nov 4, 2010 #

9 AM

biking 23:36 [0] 4.18 mi (5:38 / mi) +4m 5:37 / mi

5 PM

biking 27:07 [0] 3.46 mi (7:50 / mi) +67m 7:23 / mi

Wednesday Nov 3, 2010 #

8 AM

Road run 57:27 [2] 7.33 mi (7:50 / mi) +4m 7:49 / mi

Decided that I wanted to get a longer run in, but knew I had social plans after work, so I made an effort to leave the house earlier in the morning and add a couple of laps of the reservoir in to the mix. It's kind of cold out still. Good and sweaty by the time I arrived in the lab.

C • How do you deal with the sw... 4

Tuesday Nov 2, 2010 #

9 AM

biking 32:16 [2] 5.52 mi (5:51 / mi) +19m 5:47 / mi

Biking to work. This time includes getting a short distance before realizing that I needed to adjust my rear gear shifting cable, then biking home to grab the allen wrenches. It also includes the time that it took to vote this morning, because I forgot to stop my watch.

C • you guys clearly don't have... 8

6 PM

biking 30:00 [2] 4.5 mi (6:40 / mi)

Leaving work later than I meant to, getting to the track just in time for a few drills and strides.

7 PM

Track 29:41 [5] 4.0 mi (7:25 / mi)

With the CSU running section, which on this chilly night consisted of Mark, Terry, and Annelisa (Jon joined for the warmup only).

the mission was a typical ladder, 800-1200-1600-1200-800 with 200 jogging rest between each. It was good, but I had eaten two bagels with peanut butter and jelly just before going, and I developed a bit of a stitch perhaps as a result of this poor food choice.

2:29
3:50
5:14
3:56
2:34

pacing was all over the place, but some of that was working through the bagel situation.

biking 20:07 [2] 2.81 mi (7:10 / mi) +32m 6:55 / mi

Wandering my way back through Cambridge to Lori/Sara's house. Alex and Lori were busy cooking dinner and I am happy to crash that kind of party any day :)

Monday Nov 1, 2010 #

9 AM

biking 20:00 [2] 4.0 mi (5:00 / mi)

Biking to work. It's very cold out. Meant to go to the bike shop and replace my shifter cable over the weekend. Maybe I should switch back to running to work.

5 PM

Road run 43:00 [3] 5.5 mi (7:49 / mi)

Forgot to charge the Garmin, so I don't have the first split.

ran hills tonight, 5x up Summit. Cold and the dead leaves are slippery. Feel a little slow, but was able to pick it up a bit when chasing down a biker on rep 4.

2:00 (~)
2:05
2:06
2:01
2:08

More hills next Monday, if anyone else wants to join in!

6 PM

biking 15:00 [2] 3.0 mi (5:00 / mi)

Biking home, stopping by the grocery store to pick up some food items and then at Kinko's to drop off a form to get tax-exempt printing. Caught up with (ex-) roommate Emily walking her dog Luna just after the print shop. Luna was not excited to see me wearing flashing lights and wheeling a big noisy bicycle.

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