Training Log Archive: marieIn the 7 days ending Dec 10, 2011:
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Saturday Dec 10, 2011 #
Event: RHINO night-O
run 5:58 [1] 0.94 km (6:22 / km) +34m 5:23 / km
First run below freezing this winter. Warm up jog with Neil.
orienteering (night) 36:25 [3] *** 3.0 km (12:08 / km) +89m 10:34 / km
14c
Not a clean run. Had trouble on 1, 5 & 7, leaving 3, punched 9 before 8, leaving 10, went through green from 12 which was tough. Night-o is so much fun though!
FR 4.151km
FR 4.151km
orienteering (night) 18:02 [3] *** 2.0 km (9:01 / km) +90m 7:22 / km
12c
Revenge! Went out on the short course which had more trail running. Stood by the trail junction before 2 and saw the control reflector but didn't think it was mine for some reason. And getting tired from 8 to finish. But apparently not as tired as Neil from the barn to the basketball hoop ;-)
FR 2.55km
FR 2.55km
Note
And then a delicious spread of food & desserts, as always a fantastic Holiday party hosted by the wonderful Charlie & Rhonda. We had a lot of fun!
Friday Dec 9, 2011 #
trail run (night) 1:26:55 [2] 14.57 km (5:58 / km) +187m 5:36 / km
Nice long run with Becky, chatting away.
Thursday Dec 8, 2011 #
run 11:12 [1] 2.1 km (5:19 / km) +19m 5:06 / km
Warm up jog where we ran into a Swedish woman with two girls in a stroller, stopped to chat for a little bit =)
orienteering intervals (night) 50:42 *** 6.22 km (8:09 / km) +60m 7:47 / km
35c
Really fun orienteering interval session with Becky at Yale campus. Great course desinged by Jeff T, thanks!
Where there was route choice option to the first control, we would start at the same time and go different ways. Even if one option looked better beforehand we would end up punching the control at the same time. On the other intervals one of us started 15s after the other and chased.
Becky has some advantage since she made this map. I had to make a lot map stops, to be able to read the details.
5.39 (2.50)
I went right to #1
4.18 (1.56)
Becky was much quicker on this tricky one
3.57 (3.01)
Becky caught me and we ran fast
4.50 (5.41, bathroom break)
I went right to #12
4.25 (1.39)
I went left through the stair-maze to #16, we got to the control at the same time, ran together, I mis-punched #18 together with Becky but realized after she took off and corrected
3.52 (2.47)
contruction and the building by #20 was gone
5.47
I went right to #24 was a bit confused while one of those green areas was missing, ran on top of the yellow hill to the finish
Lots of giggles, this was great!
Where there was route choice option to the first control, we would start at the same time and go different ways. Even if one option looked better beforehand we would end up punching the control at the same time. On the other intervals one of us started 15s after the other and chased.
Becky has some advantage since she made this map. I had to make a lot map stops, to be able to read the details.
5.39 (2.50)
I went right to #1
4.18 (1.56)
Becky was much quicker on this tricky one
3.57 (3.01)
Becky caught me and we ran fast
4.50 (5.41, bathroom break)
I went right to #12
4.25 (1.39)
I went left through the stair-maze to #16, we got to the control at the same time, ran together, I mis-punched #18 together with Becky but realized after she took off and corrected
3.52 (2.47)
contruction and the building by #20 was gone
5.47
I went right to #24 was a bit confused while one of those green areas was missing, ran on top of the yellow hill to the finish
Lots of giggles, this was great!
run 8:49 [1] 1.56 km (5:38 / km) +14m 5:24 / km
Cool down jog around the block. Kavle-hals! (relay-throat) Dry coughing the whole drive home, meant I had been running fast.
Tuesday Dec 6, 2011 #
strength 1:00:00 [2]
Anna came along to early morning core class =)
Monday Dec 5, 2011 #
yoga 1:00:00 [1]
Calves are still pretty sore, couldn't get my heels down in the downward dogs.
zumba 1:00:00 [3]
Astrid was subbing for Shana, woo! She did a great job!
Sunday Dec 4, 2011 #
Event: WCOC Sessions Woods
trail run 5:30 [1] 0.98 km (5:36 / km) +16m 5:10 / km
Well, I could hardly walk getting out of bed this morning, feeling those Rockgympa-exercises in my calves and thighs. So a warm-up jog was needed. I could already tell that Mike was onto something today as he gave me a high-five when we met on the trail.
orienteering 51:04 [3] *** 6.1 km (8:22 / km) +152m 7:27 / km
14c
And just as I punched the start Mike came sprinting at me saying: GO, GO, GO I'll chase you!! He was doing the Red course for the first time, while it was only 1 km longer than the Green course.
And sure enough, I took what I see afterwards and realized while crawling on all fours in the downhill green was a bad route choice, going left to 2, Mike smoothly came down the reentrant and we punched the control together. Then I took off climbing up something to eventually get to the trail while Mike cut straight out.
I couldn't see him behind me going up the trail, where I read ahead some of the course. Leaving 3 I saw Mike coming into it but he didn't see me.
I took the trail to the right around the hill to 6 and as I was approaching the control JJ was there too. Leaving 6 I thought: "I should pay attention, this could be tricky". Crossed two trails, stream and went up into the green. JJ was even further to the right. No stonewalls and the contours didn't make sense, wasn't supposed to go up. Out of the green to relocate, saw the reentrant and stream bend.
Don't really know why I had such a long time from 7 to 8, except had trouble finding a good path and had to wait for Lyn to punch 8 ;-) Saw Mike again somewhere in between 7 & 8, he was going to 7.
Out on the road I saw JJ again, thought I was ahead of him but he most have relocated and found 7 quicker than me. Saw him until I left 11. A bit shaky just wingin' it going for the same trail I took to 6, now heading for 12, ran slightly past the control while I thought that was the first boulder (oops I see now that's a dot knoll with a cliff).
Was too high for 14.
I had a pretty good run. More importantly Mike finished his first Red course, he did less than 10min/km for the first time AND he beat me on three splits :P
FR 7.72 km
And sure enough, I took what I see afterwards and realized while crawling on all fours in the downhill green was a bad route choice, going left to 2, Mike smoothly came down the reentrant and we punched the control together. Then I took off climbing up something to eventually get to the trail while Mike cut straight out.
I couldn't see him behind me going up the trail, where I read ahead some of the course. Leaving 3 I saw Mike coming into it but he didn't see me.
I took the trail to the right around the hill to 6 and as I was approaching the control JJ was there too. Leaving 6 I thought: "I should pay attention, this could be tricky". Crossed two trails, stream and went up into the green. JJ was even further to the right. No stonewalls and the contours didn't make sense, wasn't supposed to go up. Out of the green to relocate, saw the reentrant and stream bend.
Don't really know why I had such a long time from 7 to 8, except had trouble finding a good path and had to wait for Lyn to punch 8 ;-) Saw Mike again somewhere in between 7 & 8, he was going to 7.
Out on the road I saw JJ again, thought I was ahead of him but he most have relocated and found 7 quicker than me. Saw him until I left 11. A bit shaky just wingin' it going for the same trail I took to 6, now heading for 12, ran slightly past the control while I thought that was the first boulder (oops I see now that's a dot knoll with a cliff).
Was too high for 14.
I had a pretty good run. More importantly Mike finished his first Red course, he did less than 10min/km for the first time AND he beat me on three splits :P
FR 7.72 km
C • Mike 2
trail run 8:57 [1] 1.48 km (6:03 / km) +43m 5:17 / km
Cool down jog with Becky