Training Log Archive: AliCIn the 30 days ending Apr 30, 2011:
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Saturday Apr 30, 2011 #
Event: West Point A-meet
9 AM
Running warm up/down 10:23 1.03 mi (10:05 / mi) +59m 8:33 / mi
ahr:143 max:162
Orienteering race (Middle) 40:14 4.2 km (9:35 / km) +185m 7:51 / km
ahr:171 max:182 14c
West Point A-meet Middle
Not perfect, but pretty clean, enough for the win! Found just getting through the woods with all the deadfall really tough, but appreciated the nice visibility around for sure.
1- Nervous, but took off through the swamp, disciplined about bearing, found first set of boulders on the way, pace counted in.
2- Went straight to cliff, and over it, then somehow ended up too high. Bobble
3- Over-the-top route. Hm. Becky's round the left side on the road was faster, I didn't even see that option!!!
4- Uphill, spike
5- Trail, hesitation in the circle with other possible reentrants behind dotknolls
6- Straight
7- Eep!! No good. Racing Mikell and Jon (shared leg with Blue) and didn't see the giant cliff partly covered by circle/line. No wonder things didn't make sense. Them scampering up the cliff gave me warning, and considering the stream developing at my feet, realized I needed to be higher for the dot knoll. Could have been much worse, should have taken high route.
8- Bah. Clean coming in, then from the last boulder before, just went too high, found a strip of exposed rock leading up a spur (not really mapped that way...) and continued up it, where of course there was no control. Realized I was far too high, found control after coming all the way back down. Lost a minute?
9- Fine
10- Trapped in green, lost some time
11- Again, racing Mikell and Jon, but to my control, not theirs, so a different way towards the end.
12- Down rocky hillside!
13,14,finishing- Straight, running!
QuickRoute
1164/2000
Not perfect, but pretty clean, enough for the win! Found just getting through the woods with all the deadfall really tough, but appreciated the nice visibility around for sure.
1- Nervous, but took off through the swamp, disciplined about bearing, found first set of boulders on the way, pace counted in.
2- Went straight to cliff, and over it, then somehow ended up too high. Bobble
3- Over-the-top route. Hm. Becky's round the left side on the road was faster, I didn't even see that option!!!
4- Uphill, spike
5- Trail, hesitation in the circle with other possible reentrants behind dotknolls
6- Straight
7- Eep!! No good. Racing Mikell and Jon (shared leg with Blue) and didn't see the giant cliff partly covered by circle/line. No wonder things didn't make sense. Them scampering up the cliff gave me warning, and considering the stream developing at my feet, realized I needed to be higher for the dot knoll. Could have been much worse, should have taken high route.
8- Bah. Clean coming in, then from the last boulder before, just went too high, found a strip of exposed rock leading up a spur (not really mapped that way...) and continued up it, where of course there was no control. Realized I was far too high, found control after coming all the way back down. Lost a minute?
9- Fine
10- Trapped in green, lost some time
11- Again, racing Mikell and Jon, but to my control, not theirs, so a different way towards the end.
12- Down rocky hillside!
13,14,finishing- Straight, running!
QuickRoute
1164/2000
Running warm up/down 9:37 1.06 mi (9:06 / mi) +5m 8:58 / mi
ahr:144 max:159
1 PM
Running warm up/down 6:15 0.64 mi (9:41 / mi) +20m 8:50 / mi
ahr:151 max:161
Orienteering race 21:51 2.5 km (8:44 / km) +93m 7:22 / km
ahr:175 max:185 18c
Sprinty sprint, jeez lousie did things come up fast on 1:5,000! Not that used to forest sprints.
Joe and then Kenny started a minute and 2 minutes behind, and was caught by both. Joe already by #3, where I was trying to figure out if sub-1m cliffs were or weren't mapped on the sprint map. Bah. Guess I had deviated too far east on the way in. Still, not an encouraging start to be caught so early!!!
So then racing Joe for a bit, although 6 tripped me up, came around the wrong side of the cliff.... (scale issue?) and to 7, I went over a bridge for no good reason, confused myself, and did something to my ankle. Low point. Figured things out, after what seemed like awhile. Kenny caught up and passed somewhere in that bit.
For the next slew of controls, was chasing Kenny and Joe, and also just getting a bit more in-tune with the map. Caught up heading to 12 where they faltered on cliffs a bit, then passed Joe on the uphill to 17, he told me to try to stick with Kenny... so I tried, but he's fast!
All in all, good fun to run hard and be woods-navigating at the same time. Probably near the pace I don't do sensible things/make good choices or enabled a bit over that pace by the continual chasing down of the other 2...
QuickRoute
1182/2000
Joe and then Kenny started a minute and 2 minutes behind, and was caught by both. Joe already by #3, where I was trying to figure out if sub-1m cliffs were or weren't mapped on the sprint map. Bah. Guess I had deviated too far east on the way in. Still, not an encouraging start to be caught so early!!!
So then racing Joe for a bit, although 6 tripped me up, came around the wrong side of the cliff.... (scale issue?) and to 7, I went over a bridge for no good reason, confused myself, and did something to my ankle. Low point. Figured things out, after what seemed like awhile. Kenny caught up and passed somewhere in that bit.
For the next slew of controls, was chasing Kenny and Joe, and also just getting a bit more in-tune with the map. Caught up heading to 12 where they faltered on cliffs a bit, then passed Joe on the uphill to 17, he told me to try to stick with Kenny... so I tried, but he's fast!
All in all, good fun to run hard and be woods-navigating at the same time. Probably near the pace I don't do sensible things/make good choices or enabled a bit over that pace by the continual chasing down of the other 2...
QuickRoute
1182/2000
Running warm up/down 4:21 0.48 mi (8:59 / mi) +10m 8:27 / mi
ahr:148 max:157
Rollerskiing warm up/down 4:47 0.4 mi (11:57 / mi) +20m 10:21 / mi
ahr:133 max:151
Rollerski testing with Nikolay, got Per out too, good little road for it actually, smooth pavement, the downhill on the way back from the start was fun.
Ski muscles were surprised.
Ski muscles were surprised.
Friday Apr 29, 2011 #
7 AM
Strength 3:00 [0]
hammies (3 x 10,8,8), and think that's it for the day, legs still need recovery!
Thursday Apr 28, 2011 #
6 PM
Running 48:23 3.63 mi (13:21 / mi) +200m 11:24 / mi
ahr:124 max:148
Really slow recovery run over at Amethyst Brook, legs way tired from past two days hard efforts. Brought along a map of Christmas Common from some time ago, no cliffs or rock features at all! Yikes Southern England is different than here! Goal was to look quickly and not interrupt pace. Not interrupting pace was easy as I was going so darn slow to start with... hopefully still worthwhile practice!
7 PM
Strength 7:00 [0]
5 min abs, 2 min back, hammies too sore to attempt exercises, should do them tomorrow
Wednesday Apr 27, 2011 #
4 PM
Running warm up/down 11:13 0.0 mi
ahr:130 max:137
Warm up twice around the campus pond with the one astrophysicist who I convinced to come try orienteering. Ok, didn't give them that much warning, and one other expressed interest at least... maybe another time!
Orienteering race 16:33 0.0 mi
ahr:168 max:181 11c
Woo! Little campus sprint put on by Alex for her dept, good times. For the novice division, expertly instructed by the course-setter/event organizer/mapmaker herself, we had 2 from Eco, 1 from Astronomy. Then Phil and I also raced. Unfortunately I had to scamper off to Spanish class before the other gals came back (all who came were girls- cool!)
As for my race, the goal was to get closer to having orienteering hurt like PG says it should. At least I was 3 minute in Level 5, think that's better than normal. But did have some falters. Not sure if right of the line was faster to 1, was totally tricked by a false way up right after 5, and cut the wrong side of the church from 8 to 9.
Very distracted by glasses that kept trying to fall off my head (orienteering in contacts is def the way to go) and by unfolding and refolding my map at each control to punch. But figured I should know the way out of each control before heading in and then should be able to unfold on the run. Didn't always quite work that way...
1150/2000
As for my race, the goal was to get closer to having orienteering hurt like PG says it should. At least I was 3 minute in Level 5, think that's better than normal. But did have some falters. Not sure if right of the line was faster to 1, was totally tricked by a false way up right after 5, and cut the wrong side of the church from 8 to 9.
Very distracted by glasses that kept trying to fall off my head (orienteering in contacts is def the way to go) and by unfolding and refolding my map at each control to punch. But figured I should know the way out of each control before heading in and then should be able to unfold on the run. Didn't always quite work that way...
1150/2000
Running warm up/down 14:55 0.0 mi
ahr:153 max:161
Jog back to dept, get bag, run home with it, scamper to Spanish!
Tuesday Apr 26, 2011 #
6 PM
Running 11:20 1.45 mi (7:50 / mi) +21m 7:30 / mi
ahr:146 max:168
Running race 19:03 3.1 mi (6:09 / mi) +55m 5:49 / mi
ahr:180 max:188
Northampton Cross-country 5k
Second one ever (they happen weekly), 8 seconds off my time last fall, still far off the age-record for 26 of 17.53, but might just be within the realm of possibility. Have until mid-August....
I must have started too fast, got passed by 3 guys in the last mile and wasn't gaining on any. It hurt, way more than orienteering usually does, especially that hill early in the 3rd mile, HR up to 188, jeez! Oh, and I didn't even notice the apparently obvious mile marks out there, orienteering brain off, non-observant running brain only.
First gal by a bit and 8th overall.
Second one ever (they happen weekly), 8 seconds off my time last fall, still far off the age-record for 26 of 17.53, but might just be within the realm of possibility. Have until mid-August....
I must have started too fast, got passed by 3 guys in the last mile and wasn't gaining on any. It hurt, way more than orienteering usually does, especially that hill early in the 3rd mile, HR up to 188, jeez! Oh, and I didn't even notice the apparently obvious mile marks out there, orienteering brain off, non-observant running brain only.
First gal by a bit and 8th overall.
Running 16:23 1.78 mi (9:12 / mi) +27m 8:47 / mi
ahr:148 max:167
After stuffing my face with cake (I think commemorating the end of the running section in the local paper? sad), took off for a warm up with PG, Phil and Dave. Legs already hurt, especially my bum, from going uphill? Or striding out?
Monday Apr 25, 2011 #
Strength 10:00 [0]
And easy day, because weekend was lotsa training...
Just 5 min abs, 2 min back, 3 min hammies for 3 x 12,10,10 -getting better, but still unimaginable to do with only one leg!
Also, have finished a paper I've been battling with for awhile. Carbon monoxide, hydrogen cyanide and formyl cations detected in nearby early-type galaxies, their relative strengths help determine the conditions the molecular gas is in (because have different critical densities, optical depths). Potentially the data indicate that the big fat galaxies are lazy about making stars, but other data will be needed to show that for sure...
Just 5 min abs, 2 min back, 3 min hammies for 3 x 12,10,10 -getting better, but still unimaginable to do with only one leg!
Also, have finished a paper I've been battling with for awhile. Carbon monoxide, hydrogen cyanide and formyl cations detected in nearby early-type galaxies, their relative strengths help determine the conditions the molecular gas is in (because have different critical densities, optical depths). Potentially the data indicate that the big fat galaxies are lazy about making stars, but other data will be needed to show that for sure...
Sunday Apr 24, 2011 #
11 AM
Running warm up/down 10:53 0.72 mi (15:13 / mi) +86m 11:05 / mi
ahr:141 max:153
Orienteering 34:54 2.02 mi (17:17 / mi) +63m 15:45 / mi
ahr:149 max:162
Harriman Training Camp, Part 1: Control Pick
Control pick on Hogencamp (1:10 version of Surebridge) sans compass. Way more sucessful than my attempt at control picking without a compass 2 weeks ago. But also, there were people around, so they gave some clues about which way to go.
Really pretty smooth, although not fast. Tripped up a bit to 7, which tricked a lot of us, was in the reentrant on the north side of the nose. Also to 17, bit distracted by Alex heading one way, so tried to convince myself that was the right way... bad, shouldn't be distracted! Realized what happened, came straight in. Really, should have actually re-done this control correctly.
1124/2000
Control pick on Hogencamp (1:10 version of Surebridge) sans compass. Way more sucessful than my attempt at control picking without a compass 2 weeks ago. But also, there were people around, so they gave some clues about which way to go.
Really pretty smooth, although not fast. Tripped up a bit to 7, which tricked a lot of us, was in the reentrant on the north side of the nose. Also to 17, bit distracted by Alex heading one way, so tried to convince myself that was the right way... bad, shouldn't be distracted! Realized what happened, came straight in. Really, should have actually re-done this control correctly.
1124/2000
Orienteering intervals 5:38 0.45 mi (12:31 / mi) +30m 10:22 / mi
ahr:155 max:171
Orienteering intervals 5:58 0.42 mi (14:12 / mi)
ahr:158 max:171
Orienteering intervals 4:23 0.42 mi (10:26 / mi)
ahr:144 max:169
Harriman Training Camp, Part 2: O-tervals
3 O-tervals of 4 controls each. We kept changing order of the 3 gals, me, Alex and Sam, with 30 second gaps, and Ross tried to chase us down each time.
O-terval #1: bad route to 3, should have used trail and gone around instead of needing to jump off the cliff at the end. Then snakes!! Eep!
O-terval #2: I started first, but was slow to the first one, because the reentrant was a form line contour up, ran by it by a bit. Then was so not fun getting to the boulder filled hillside 2 was on the back side of. Mucked about in green, Sam caught me, but then it opened up and ok into the cliff, although not confident. On 4, I drifted too far south.
O-terval #3: Whoops, on 2 went up a reentrant too early, it kinda had a stream in it because it had been wet... To 3 indended to avoid rock, staying on the trail longer, but when I got there, things were rockier than it looked like they should be, I was confused, so went down the sure-thing rocky reentrant...
1136/2000
3 O-tervals of 4 controls each. We kept changing order of the 3 gals, me, Alex and Sam, with 30 second gaps, and Ross tried to chase us down each time.
O-terval #1: bad route to 3, should have used trail and gone around instead of needing to jump off the cliff at the end. Then snakes!! Eep!
O-terval #2: I started first, but was slow to the first one, because the reentrant was a form line contour up, ran by it by a bit. Then was so not fun getting to the boulder filled hillside 2 was on the back side of. Mucked about in green, Sam caught me, but then it opened up and ok into the cliff, although not confident. On 4, I drifted too far south.
O-terval #3: Whoops, on 2 went up a reentrant too early, it kinda had a stream in it because it had been wet... To 3 indended to avoid rock, staying on the trail longer, but when I got there, things were rockier than it looked like they should be, I was confused, so went down the sure-thing rocky reentrant...
1136/2000
Running warm up/down 7:34 0.72 mi (10:30 / mi) +10m 10:04 / mi
ahr:132 max:152
2 PM
Running warm up/down 4:07 0.32 mi (12:49 / mi) +28m 10:05 / mi
ahr:139 max:152
Orienteering 1:06:35 3.71 mi (17:57 / mi) +176m 15:38 / mi
ahr:138 max:160
Harriman Training Camp, Part 3- Corridor
Drove up to Silvermine to do a corridor-o. Gosh, that was hard! I just did the two loops (Ian planned three, which only Kseniya was tough enough for!).
Came out of the corridor in several places, sores was on the back side of loop #2, was distracted by big cliffs, because later on, I wanted to be above big cliffs, so went up them in a gap, but then was definitely too high, had to come back down and a long.
Also, found the area where loops 1 and 2 intersect really tricky. By the end, was getting more into the pace-counting approach, I don't think my native sense of distance is particularly trustworthy. Or maybe need to think about it more actively.
One minus: nothing towards the 2000 on this one. Ah well. Also, the ticks seem out in force, have a nibble from one...
Drove up to Silvermine to do a corridor-o. Gosh, that was hard! I just did the two loops (Ian planned three, which only Kseniya was tough enough for!).
Came out of the corridor in several places, sores was on the back side of loop #2, was distracted by big cliffs, because later on, I wanted to be above big cliffs, so went up them in a gap, but then was definitely too high, had to come back down and a long.
Also, found the area where loops 1 and 2 intersect really tricky. By the end, was getting more into the pace-counting approach, I don't think my native sense of distance is particularly trustworthy. Or maybe need to think about it more actively.
One minus: nothing towards the 2000 on this one. Ah well. Also, the ticks seem out in force, have a nibble from one...
Running warm up/down 2:47 0.29 mi (9:42 / mi)
ahr:135 max:142
Running warm up/down 8:37 0.43 mi (19:57 / mi) +47m 14:55 / mi
ahr:127 max:147
Orienteering 28:38 2.3 mi (12:27 / mi) +96m 11:01 / mi
ahr:160 max:175
Harriman Training Camp, Part 4- Route Choice
Wowzer, such a tired camper by this point! But everyone was. So Ian suggested a 3.5k version with only 3 controls. So back over to Hogencamp and out into it!
Went with Sam and had astonishly equivalent times for the legs, despite having quite different routes. Made it much more fun to have someone there that would be waiting if you were a slowpoke, and a goal to test out the different routes. Good times, and a good way to finish up an awesome weekend of training, so so so many thanks to Ian for all the planning of today, and the Walkers for yesterday.
1139/2000
Wowzer, such a tired camper by this point! But everyone was. So Ian suggested a 3.5k version with only 3 controls. So back over to Hogencamp and out into it!
Went with Sam and had astonishly equivalent times for the legs, despite having quite different routes. Made it much more fun to have someone there that would be waiting if you were a slowpoke, and a goal to test out the different routes. Good times, and a good way to finish up an awesome weekend of training, so so so many thanks to Ian for all the planning of today, and the Walkers for yesterday.
1139/2000
Running warm up/down 4:50 0.4 mi (12:04 / mi) +7m 11:26 / mi
ahr:151 max:159
Saturday Apr 23, 2011 #
Event: WCOC Pond Mountain
11 AM
Running warm up/down 5:09 0.6 mi (8:35 / mi) +25m 7:36 / mi
ahr:139 max:157
Orienteering race 1:30:30 11.0 km (8:14 / km) +527m 6:38 / km
ahr:165 max:181
WCOC Pond Mountain Blue
Awesome long race training! (Thanks George and Lyn!!) At 1:15, which is critical, and had some good long legs. My race went well, much better than previous two o-races this season.
1-4 Little beginning control pick, fine.
5- Super long leg! Wowzer. I choose a route similar to most I think, along trail next to road, then up a stream valley, through a saddle, to a big marsh (went high along it), to a neat narrow reentrant, then could just go right direction and figure myself out along all the stone walls. Kevin C passed me on the way, and we kept seeing each other, sometimes right together, until choosing different routes til 12, I think.
8- Bah. Worst leg of the course. Decided to go south of the marsh on the way to the control, on the trail, but didn't read things right, came off trial too early, but still headed the right way. Then encountered the line of gray, but further east then I thought, so saw cliffs in front, and went around back to find reentrant. But pretty much passed by control on the way, too-far set of cliffs!! And think route more on line would have been faster anyways...
11- Dragged by hill off my bearing, bad form.
12- Trails. Pretty much the whole way. Fastest option?
13- Scared to find right boulder....
14-18- All fine.
1086/2000
Awesome long race training! (Thanks George and Lyn!!) At 1:15, which is critical, and had some good long legs. My race went well, much better than previous two o-races this season.
1-4 Little beginning control pick, fine.
5- Super long leg! Wowzer. I choose a route similar to most I think, along trail next to road, then up a stream valley, through a saddle, to a big marsh (went high along it), to a neat narrow reentrant, then could just go right direction and figure myself out along all the stone walls. Kevin C passed me on the way, and we kept seeing each other, sometimes right together, until choosing different routes til 12, I think.
8- Bah. Worst leg of the course. Decided to go south of the marsh on the way to the control, on the trail, but didn't read things right, came off trial too early, but still headed the right way. Then encountered the line of gray, but further east then I thought, so saw cliffs in front, and went around back to find reentrant. But pretty much passed by control on the way, too-far set of cliffs!! And think route more on line would have been faster anyways...
11- Dragged by hill off my bearing, bad form.
12- Trails. Pretty much the whole way. Fastest option?
13- Scared to find right boulder....
14-18- All fine.
1086/2000
2 PM
Orienteering race 24:52 2.29 mi (10:52 / mi) +129m 9:15 / mi
ahr:172 max:191
WCOC Pond Mtn Middle 4
After changing clothes, eating, and becoming at least kinda warm, headed back out for the middle, setting off at the same time as Ethan and followed by a minute or so by Ross. Ethan and I had courses with different forkings, and ended up Ross had the same as I did.
Really good fun, almost sprint like actually, especially after such a long long! =) With the butterfly loops, part of the challenge was correctly reading the numbers to make sure to do them in the right order, but that's good training.
3- Scared in this detailed area, but came in off the stone wall and went right in.
4- Bad! Way drifted bearing.
7- Again scared in the detailed area.
8- Lower than I expected. Didn't have a great plan for when to turn off trail and could have stayed lower.
9- Nervous to find the right boulder, so many around!
13- Had no memory of being to this control before. (Was #3 on the long), found it partly using the distinct tree just at it's base.
Besides above little things, was really pretty smooth, although a bit tired from the morning.
1102/2000
After changing clothes, eating, and becoming at least kinda warm, headed back out for the middle, setting off at the same time as Ethan and followed by a minute or so by Ross. Ethan and I had courses with different forkings, and ended up Ross had the same as I did.
Really good fun, almost sprint like actually, especially after such a long long! =) With the butterfly loops, part of the challenge was correctly reading the numbers to make sure to do them in the right order, but that's good training.
3- Scared in this detailed area, but came in off the stone wall and went right in.
4- Bad! Way drifted bearing.
7- Again scared in the detailed area.
8- Lower than I expected. Didn't have a great plan for when to turn off trail and could have stayed lower.
9- Nervous to find the right boulder, so many around!
13- Had no memory of being to this control before. (Was #3 on the long), found it partly using the distinct tree just at it's base.
Besides above little things, was really pretty smooth, although a bit tired from the morning.
1102/2000
Orienteering 46:17 2.88 mi (16:04 / mi) +244m 12:43 / mi
ahr:147 max:164
Finished middle, then straight out to pick up some of the farthest controls, because otherwise would turn totally frozen! Drove down with Ross to the far end, and picked up only 3 controls in this long time.... might have been a bit tired!!!
Also, we didn't pick them up in a super effecient way, because I really wanted to re-do 7-8, which I had kinda flubbed up. Went much better second time, went more direct route, and didn't make a mistake in the control circle.
1105/2000
Also, we didn't pick them up in a super effecient way, because I really wanted to re-do 7-8, which I had kinda flubbed up. Went much better second time, went more direct route, and didn't make a mistake in the control circle.
1105/2000
Friday Apr 22, 2011 #
6 PM
Running 49:13 6.1 mi (8:04 / mi) +160m 7:28 / mi
ahr:142 max:160
Jog around the Christmas morning run loop at home, first little bit down the hill with Dan before he split off another way. Calves slightly sore from yesterday's orienteering, but not bad.
Thursday Apr 21, 2011 #
Running warm up/down 15:00 [2]
Orienteering 35:00
And arrived back to JFK, recovered car at Grandma's (thanks to mom for the lift) and then decided there was time for a quick o-training in Harriman! So Harriman orienteering both right before and after this Chile trip, perfect. Unfortunately, there wasn't actually time, b/c of traffic, Dan ended up waiting for me at Hartford airport for quite awhile.... whoopsie.
Anyways, went out on Polebrook, did 5/7 O-tervals Boris planned for last year's training camp when I became deathly ill. Super gorgeous day out, ran decently well, much more fun to run in the woods without calves of pain.
O-technique still rusty, hopefully getting there. Felt like I was relying a lot on my compass, and I think that's how I usually orienteer, but would be nice to fit a bit more of the terrain with the map.
1068/2000
Anyways, went out on Polebrook, did 5/7 O-tervals Boris planned for last year's training camp when I became deathly ill. Super gorgeous day out, ran decently well, much more fun to run in the woods without calves of pain.
O-technique still rusty, hopefully getting there. Felt like I was relying a lot on my compass, and I think that's how I usually orienteer, but would be nice to fit a bit more of the terrain with the map.
1068/2000
Tuesday Apr 19, 2011 #
9 AM
Hiking 1:38:06 1.59 mi (1:01:42 / mi) +840m 23:21 / mi
ahr:125 max:145
Up the volcano Villarica! HR shows isn't actually much of a workout, but at least the other guy in the same group wasn't really slow, he's an American who just quit his real estate investment job in San Francisco and moving back to Denver and decided to do a 3month stint in South America between.
Anyways, was pretty cool, bottom bit you just walk, then becomes snowy and steep so on with the crampons, and up up up! Altitude really wasn't that bad, peak is at something like 2800m?
Anyways, was pretty cool, bottom bit you just walk, then becomes snowy and steep so on with the crampons, and up up up! Altitude really wasn't that bad, peak is at something like 2800m?
C • WOW! 3
Hiking 1 [1] 0.32 mi (3 / mi) +16m 3 / mi
ahr:96 max:128
Walking around the rim of the volcano. At one point, could get a good glance down- it went wayyy down. Crazy, it's a hole in the Earth! Eep! The volcano is currently active, but not explosively so, just belching stink and heat into the air.
Also was very impressive to see all the other volcanos around- some in Argentina, some higher, some lower, but bigger. Volcanos are cool, well, suppose until they destroy something.
Also was very impressive to see all the other volcanos around- some in Argentina, some higher, some lower, but bigger. Volcanos are cool, well, suppose until they destroy something.
Hiking 1 [1] 1.49 mi (1 / mi) +18m 1 / mi
ahr:96 max:137
Weeeeeeeeeeeeee! This was so much fun! So the way down, is mostly snowy, so you mostly slide on your bum/sledge using the ice axe to slow yourself, and then self arrest when needs be. Feel way more comfortable self arresting now. Awesome awesome times. =)
Monday Apr 18, 2011 #
12 PM
Running 42:47 4.91 mi (8:43 / mi) +120m 8:06 / mi
ahr:140 max:173
Little run around Pucón, did a few 1 minute pick ups, trying to develop some speed of some sort! Ended up heading onto the peninsula sticking into Lake Villarica, hoping the road would loop around, but it didn't, so back and a little out and back on the black sand beach before heading off for the day!
And the day's sightseeing rocked, I never really do led-tour-like things, but this worked, especially since I'm only in this pretty cool part of the world for 2 days and will spend all of tomorrow hiking up a volcano. So saw waterfalls and lakes and rivers and ended up in a really nice un-stinky hot springs, apparently the water is filtered through lots of rock before it emerges in the spring, and loses the stink somewhere along the way... pretty cool. Oh, and the whole thing was in Spanish, for 5h, wowzer!
And the day's sightseeing rocked, I never really do led-tour-like things, but this worked, especially since I'm only in this pretty cool part of the world for 2 days and will spend all of tomorrow hiking up a volcano. So saw waterfalls and lakes and rivers and ended up in a really nice un-stinky hot springs, apparently the water is filtered through lots of rock before it emerges in the spring, and loses the stink somewhere along the way... pretty cool. Oh, and the whole thing was in Spanish, for 5h, wowzer!
Sunday Apr 17, 2011 #
8 AM
Running 54:06 6.27 mi (8:38 / mi) +102m 8:13 / mi
ahr:133 max:165
Back in La Serena, a jog around a quiet Sunday morning city. After finding a cash point, made my way down to and along the beach and then back up through the city. Only a few stray dogs followed me, none aggressively, they seem much more interested in barking at and chasing cars?
Saturday Apr 16, 2011 #
2 PM
Running warm up/down 13:49 1.08 mi (12:45 / mi) +86m 10:13 / mi
ahr:127 max:150
Drills 7:34 0.49 mi (15:23 / mi) +1m 15:17 / mi
ahr:133 max:146
Running intervals 50:06 5.21 mi (9:37 / mi) +271m 8:17 / mi
ahr:144 max:176
Last day up at the observatory, did a good interval run after a set of drills up on the telescope plateau.
The paved loop is almost exactly a mile, so did 3 x 1mi at 5k race pace-ish. Times were 8.03, 8.10, 7.44 (some climb involved!). I went the opposite direction on the 2nd one, made the hill one continuous thing and harder, so a bit slower. Really pushed the last hill of the last one.
Last night observing went really well, and the sky was just gorgeous when the moon finally left around 5am! A few more pictures of what it's like up here:
The paved loop is almost exactly a mile, so did 3 x 1mi at 5k race pace-ish. Times were 8.03, 8.10, 7.44 (some climb involved!). I went the opposite direction on the 2nd one, made the hill one continuous thing and harder, so a bit slower. Really pushed the last hill of the last one.
Last night observing went really well, and the sky was just gorgeous when the moon finally left around 5am! A few more pictures of what it's like up here:
 |
| Dormitories and office building and mountains! |
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| The Cerro Pachon telescopes, Gemini and SOAR, 20k away or so. |
3 PM
Strength 7:00 [0]
5 min abs, 2 min hammies
Friday Apr 15, 2011 #
2 PM
Running 1:43:08 9.35 mi (11:02 / mi) +589m 9:14 / mi
ahr:145 max:178
Great long run, ran *all* over the mountain top and then just a bit down the side when I got bored... Was super neat, found all sorts of nooks and cranies, including an abandoned soccer pitch, the radio communcations tower (didn't get too close because it was marked with a skull and cross bones), and a little telescope off the side, not sure why it doesn't get to hang out with all the others right on top....
Down the side of the hill was also fun, there was a little mini-oasis that had green plants and even a smidgen of water, maybe on outlet from the observatory comes out there? And then otherwise, was just running in the middle of huge mountains, awesome.
Not much wildlife, certainly nothing dangerous (had asked the driver about that on the car trip up, actually), saw some birds and an eency little lizard. Think they're probably mostly concerned with people getting heat/altitude exhaustion when they venture out of the observatory, it is hot, high and dry!
Tired by the end for sure, and was just a bit late for the beginning of observations, luckily our grad student is a rock star and I'm not really doing oodles anyways. Looks clear, hopefully it stays so all night, yesterday was cloudy, we could still observe (because looking in the infrared), but data will be impossible to calibrate unless we get data sans clouds tonight.
Down the side of the hill was also fun, there was a little mini-oasis that had green plants and even a smidgen of water, maybe on outlet from the observatory comes out there? And then otherwise, was just running in the middle of huge mountains, awesome.
Not much wildlife, certainly nothing dangerous (had asked the driver about that on the car trip up, actually), saw some birds and an eency little lizard. Think they're probably mostly concerned with people getting heat/altitude exhaustion when they venture out of the observatory, it is hot, high and dry!
Tired by the end for sure, and was just a bit late for the beginning of observations, luckily our grad student is a rock star and I'm not really doing oodles anyways. Looks clear, hopefully it stays so all night, yesterday was cloudy, we could still observe (because looking in the infrared), but data will be impossible to calibrate unless we get data sans clouds tonight.
Thursday Apr 14, 2011 #
2 PM
Running warm up/down 11:59 1.21 mi (9:55 / mi) +75m 8:19 / mi
ahr:135 max:153
Drills 9:25 0.63 mi (14:52 / mi) +1m 14:48 / mi
ahr:141 max:156
Running intervals 33:03 2.88 mi (11:29 / mi) +229m 9:12 / mi
ahr:143 max:178
And got an email after my run yesterday informing me I wasn't actually allowed to run on the access road, too dangerous, boo. It's not at all dangerous, just a road!! In fact, probably less dangerous than a normal road. because way lower traffic, only 2 cars in 1h?
Anyways, did a workout just around the observatory, including intervals on the shortcut-to-telescopes path, which goes up on a little trail straight from the dormitory. Nice little up hill interval, kept negative splitting, so I guess I started a bit easy.
Also, saw a fox and some other animal that looks like a bunny, but dark and with a big bushy tail. Kinda hops around like a bunny though, through all the rocks, cute!
Anyways, did a workout just around the observatory, including intervals on the shortcut-to-telescopes path, which goes up on a little trail straight from the dormitory. Nice little up hill interval, kept negative splitting, so I guess I started a bit easy.
Also, saw a fox and some other animal that looks like a bunny, but dark and with a big bushy tail. Kinda hops around like a bunny though, through all the rocks, cute!
Strength 2:00 [1]
Hammie exercises, as best I can approximate with a chair instead of exercise ball.
Wednesday Apr 13, 2011 #
12 PM
Running 1:04:07 5.49 mi (11:41 / mi) +350m 9:45 / mi
ahr:137 max:167
And day 1 of altitude training! Sunny and windy on the mountain top and the only way to head is down the access road. So did that, but did little 1 minute detours back up on the way down and down on the way up, to keep it from just being a cruise down and then a slog back up.
Calves finally felt good, and running felt good at the beginning, but definitely tired and lactate-y on the way back up. Outside hamstrings a bit sore into knee insertion, strange, the problem has been with my inner hamstrings usually...
Here's a picture of the telescopes from below, tonight I'll be using the big one in the front with the silver dome- hope the sky stays as clear as it is now all night!!
Calves finally felt good, and running felt good at the beginning, but definitely tired and lactate-y on the way back up. Outside hamstrings a bit sore into knee insertion, strange, the problem has been with my inner hamstrings usually...
Here's a picture of the telescopes from below, tonight I'll be using the big one in the front with the silver dome- hope the sky stays as clear as it is now all night!!
Strength 5:00 [1]
Abs.
Tuesday Apr 12, 2011 #
9 AM
Running 46:31 [2]
Not quite nocturnal yet, only managed to stay up until 12.30 last night... obs start tomorrow night though, will be 8pm-7am, so tonight should try to make it until later...
Went out for a little run, calves were tight, but starting to be under control. Stray dogs didn't bug me at all, phew. Was nervous after one kept biting my skirt yesterday while we walked around town, my boss even gave it a kick to shoo it away, but kept following us until we escaped into a shopping mall. Gosh!
Went out for a little run, calves were tight, but starting to be under control. Stray dogs didn't bug me at all, phew. Was nervous after one kept biting my skirt yesterday while we walked around town, my boss even gave it a kick to shoo it away, but kept following us until we escaped into a shopping mall. Gosh!
Monday Apr 11, 2011 #
Note
In Chile!! Woo! (Thanks to Neil and unthanks to me abandoning my passport for a bit.) Sunny and warm and going to go walk on the beach. =) Calves still sore, so likely today will be off. Tomorrow is heading up to the telescope!
Sunday Apr 10, 2011 #
Orienteering 1:46:00 [3]
So I was totally planning on running Red today, but Kseniya was doing Blue, so I just couldn't wimp out and do the Red....
Was tough going out there, not an easy section of Harriman and I didn't do myself any favors by doing a bonus lap back down and back up the rocky slope at #4, really confused the first time at top and it was the only way I could think to relocate. My total time to control #4 was 35 minutes? And it was a long leg on a 1:15 map, but think it should have been more like 25, at least...
Pretty clear I should do even more of this orienteering business, and hopefully stop making 8-10 min mistakes sometime soon!
1049/2000
Was tough going out there, not an easy section of Harriman and I didn't do myself any favors by doing a bonus lap back down and back up the rocky slope at #4, really confused the first time at top and it was the only way I could think to relocate. My total time to control #4 was 35 minutes? And it was a long leg on a 1:15 map, but think it should have been more like 25, at least...
Pretty clear I should do even more of this orienteering business, and hopefully stop making 8-10 min mistakes sometime soon!
1049/2000
Running warm up/down 10:00 [1]
Jog to and from start/finish.
Saturday Apr 9, 2011 #
Note
Unhappy. Calves still hurt to walk. GRRRRRRRRR. So not doing a 3k time trial, and probably will just be waddling around Harriman instead of really training this afternoon. Boo. I better be getting some good being-sensible karma...
3 PM
Running 4:07 0.39 mi (10:30 / mi) +8m 9:52 / mi
ahr:136 max:150
Orienteering 31:16 1.49 mi (20:59 / mi) +169m 15:31 / mi
ahr:135 max:163
Afternoon jog of a control pick on Surebridge still sounded like an ok thing, so headed out for that as part of little mini-Harriman training. Not feeling spritely running in the woods with the calf pain, but it was still good o-training.
I messed up one at least partially because of mistaking a rock wall for a north line. Also tried the last few without a compass, and messed one of those up by around 30 degrees. Fun to try without a compass, should not be so difficult in Harriman with so much stuff around though!!!
Beautiful, beautiful day out in the woods, happy!
1033/2000
I messed up one at least partially because of mistaking a rock wall for a north line. Also tried the last few without a compass, and messed one of those up by around 30 degrees. Fun to try without a compass, should not be so difficult in Harriman with so much stuff around though!!!
Beautiful, beautiful day out in the woods, happy!
1033/2000
Running 5:43 0.51 mi (11:08 / mi) +7m 10:41 / mi
ahr:126 max:144
Running 6:17 0.57 mi (10:57 / mi) +23m 9:44 / mi
ahr:137 max:155
Orienteering 32:19 1.83 mi (17:40 / mi) +122m 14:38 / mi
ahr:141 max:168
Map memory exercise out on Pole Brook with Kseniya and Becky, good stuff! Was easier than usual because you had more time to map-memorize with 3, but for once doing this I could keep both my route plan and the idea of what is in the circle both in my head.
Was really obvious though I kept dropping off behind both Becky and Kseniya while reading my map. Have to get better at doing that at speed!
1036/2000
Was really obvious though I kept dropping off behind both Becky and Kseniya while reading my map. Have to get better at doing that at speed!
1036/2000
Running 7:44 0.76 mi (10:14 / mi) +4m 10:04 / mi
ahr:143 max:161
Friday Apr 8, 2011 #
8 AM
Running 16:31 [1]
And back to ouchie times, jeez. Calves in a similar state to Monday, hurting in a slightly different place, less in the lower half around Achilles, more on the outside right were calf starts to bulge out in back. Totally is from the forefoot running experiment. Grrrr!
5 PM
Strength 3:00 [1]
hammie strength 10-8-8
Thursday Apr 7, 2011 #
12 PM
Running 34:44 0.0 mi
ahr:148 max:167
And treadmill times, part 2 of running study...
Protocol was:
5 min forefoot, 5 min normal at 7.30, 6.30, 8.30 pace, all attached up to the oxygen uptake headset thingy (memories of VOmax tests, eep!)
For this, forefoot running had to be *extremely* so, my heel wasn't allowed to even touch the ground. Or maybe that's the norm for forefoot running? Is that what those of you who switched now do? The forefoot style definitely felt less normal, and looking at HR data, is maybe slightly less effecient. At 6.30 pace it felt very 'prancy' like I was going up and down too much, probably just not yet coordinated at the style yet....
At end, had 3 more minutes with accelorometers on both ankle and head, to test how uncoordinated I actually was being with the forefoot stride!
Protocol was:
5 min forefoot, 5 min normal at 7.30, 6.30, 8.30 pace, all attached up to the oxygen uptake headset thingy (memories of VOmax tests, eep!)
For this, forefoot running had to be *extremely* so, my heel wasn't allowed to even touch the ground. Or maybe that's the norm for forefoot running? Is that what those of you who switched now do? The forefoot style definitely felt less normal, and looking at HR data, is maybe slightly less effecient. At 6.30 pace it felt very 'prancy' like I was going up and down too much, probably just not yet coordinated at the style yet....
At end, had 3 more minutes with accelorometers on both ankle and head, to test how uncoordinated I actually was being with the forefoot stride!
Wednesday Apr 6, 2011 #
5 PM
Running warm up/down 8:10 1.0 mi (8:08 / mi) +11m 7:52 / mi
ahr:133 max:156
Drills 6:26 0.43 mi (14:55 / mi) +1m 14:49 / mi
ahr:134 max:146
Running intervals 3:31 0.63 mi (5:35 / mi) +1m 5:33 / mi
ahr:164 max:178
Achilles tamed, so 3 x 3k intervals.
Wanted to go do them at the track, but Amherst college kids seemed to be still having actual track practice, so went over to the bike path and did 1k's based on Garmin. First two were pretty even, last one slower. Felt ok, nothing complaining too much, kinda fun to try to run fast!
Wanted to go do them at the track, but Amherst college kids seemed to be still having actual track practice, so went over to the bike path and did 1k's based on Garmin. First two were pretty even, last one slower. Felt ok, nothing complaining too much, kinda fun to try to run fast!
Running 2:48 0.25 mi (11:13 / mi) +2m 10:56 / mi
ahr:125 max:160
Running intervals 3:28 0.63 mi (5:32 / mi) +9m 5:18 / mi
ahr:175 max:183
Running 5:54 0.61 mi (9:43 / mi) +1m 9:40 / mi
ahr:135 max:155
Running intervals 3:49 0.64 mi (5:59 / mi) +9m 5:44 / mi
ahr:171 max:181
Running warm up/down 8:29 0.86 mi (9:51 / mi) +13m 9:24 / mi
ahr:138 max:152
Tuesday Apr 5, 2011 #
Strength 2:40 [0]
Hamstring therapy- 8-8-8 today, going back up!
Achilles are better, but still not quite runnable, should be tomorrow.
Of course, that didn't stop me from participating in the running study I volunteered to do, but it was really not hard, lots of jogging around in the physiology dept basement.
Basically, it's a PhD project about how inefficient either natural heel strikers or forefoot strikers are switching their style to the other version. There's a wide range between the most extreme forefoot strikers (never but heels down) to most extreme heels strikers (almost break with each stride). I'm somewhere in between, but more towards the heel striking side. On thursday, get to do a treadmill test with oxygen uptake headset, but won't go to max, unfortunately, would be 'fun' to see what it was...
Was fine jogging around, but really frustrating that I couldn't repeat my number of strides to hit the force plate squarely with my right foot each time. How do high jumpers etc. do it?
Achilles are better, but still not quite runnable, should be tomorrow.
Of course, that didn't stop me from participating in the running study I volunteered to do, but it was really not hard, lots of jogging around in the physiology dept basement.
Basically, it's a PhD project about how inefficient either natural heel strikers or forefoot strikers are switching their style to the other version. There's a wide range between the most extreme forefoot strikers (never but heels down) to most extreme heels strikers (almost break with each stride). I'm somewhere in between, but more towards the heel striking side. On thursday, get to do a treadmill test with oxygen uptake headset, but won't go to max, unfortunately, would be 'fun' to see what it was...
Was fine jogging around, but really frustrating that I couldn't repeat my number of strides to hit the force plate squarely with my right foot each time. How do high jumpers etc. do it?
Monday Apr 4, 2011 #
Note
Ouchie ouch, achilles tendons are on planet painful! Perhaps slightly too steep dive into orienteering. No running today...
C • A star 12
Sunday Apr 3, 2011 #
Event: CSU Rocky Woods
9 AM
Running 5:00 [1]
Jog around the field to warm up. Left heel hurts, hmph.
10 AM
Orienteering 1:33:24 8.3 km (11:15 / km) +238m 9:51 / km
ahr:156 max:176 18c
Oh jeez! Big mistake, haven't been lost like that in awhile... spent a bonus 8-9 min at #12, whoops...
The plan 11->12 was to take a bearing down to the trail junction, take the big trail west for a bit, then follow the form line hill until the pond on left and take a bearing on in to the little hill. My initial mistake was not following the bearing and just flying off the hill straight west. When I hit the trail, didn't see the junction, but I confidently decided I couldn't be too far off, so quickest would be to diagnol to the other big trail I wanted to be on. But then I just kept heading west.... finally came upon trail I wanted, but wasn't patient enough to attack towards the hill from the right point, so that took two tries... ah well, lessons learned! (Mainly: if I'm intending to follow a bearing, should probably consult and believe my compass...)
Had a bit of a hiccup to 7, lost contact after crossing the closer green marsh, but relocated on hill south west of control quickly. Oh, and Peter's route to #5 seems to trump both mine (straight) and Alex's (around on trails) by being a mix of the two: straight, then around on trails...
Other things were mostly fine, was annoyed my shoes kept coming undone (must buy electric tape!) and also that my heel kept hurting whenever I landed on it, think it needs a day or two off and calf stretching... Otherwise, just need a bit more time to get into the orienteering groove...
Thanks to Ian and Ed and Bermans for putting on event, so nice to see everyone after winter!!
1019/2000
The plan 11->12 was to take a bearing down to the trail junction, take the big trail west for a bit, then follow the form line hill until the pond on left and take a bearing on in to the little hill. My initial mistake was not following the bearing and just flying off the hill straight west. When I hit the trail, didn't see the junction, but I confidently decided I couldn't be too far off, so quickest would be to diagnol to the other big trail I wanted to be on. But then I just kept heading west.... finally came upon trail I wanted, but wasn't patient enough to attack towards the hill from the right point, so that took two tries... ah well, lessons learned! (Mainly: if I'm intending to follow a bearing, should probably consult and believe my compass...)
Had a bit of a hiccup to 7, lost contact after crossing the closer green marsh, but relocated on hill south west of control quickly. Oh, and Peter's route to #5 seems to trump both mine (straight) and Alex's (around on trails) by being a mix of the two: straight, then around on trails...
Other things were mostly fine, was annoyed my shoes kept coming undone (must buy electric tape!) and also that my heel kept hurting whenever I landed on it, think it needs a day or two off and calf stretching... Otherwise, just need a bit more time to get into the orienteering groove...
Thanks to Ian and Ed and Bermans for putting on event, so nice to see everyone after winter!!
1019/2000
Saturday Apr 2, 2011 #
10 AM
Orienteering 1:39:54 6.14 mi (16:16 / mi) +339m 13:53 / mi
ahr:142 max:171 33c rhr:51
Long training course @ Breakheart Reservation
And, time to switch to foot-o! Cold didn't turn horrible, so decided it should be fine to train, although I should keep it easy. So really was just out there jogging, noticing everything, and starting to get my orienteer back on...
The most surprising thing was just how the trees and sticks and rocks got in my way. I wanted to go foward, but there was all this stuff to get through. Will get back used to it, but in ski-o there's much less stuff in your way...
Going at slowish pace, navigation was mostly not hard, although messed up 17 and 29 bad enough that had to go back and redo them. To 17, first time, I was simplifying by ignoring the squiggly little paths in the area, which would have been fine, but decided to go the wrong way off the little hill top, because I saw a depression over there. A compass check, or a bigger picture check in with features would have solved. To 29, was coming off a trial, came off a smidgen to early and sucked into the wrong reentrant.
Thanks to Alex for planning courses, and Alex and Ross for getting up and out there early in the snow to flag!
968/2000
And, time to switch to foot-o! Cold didn't turn horrible, so decided it should be fine to train, although I should keep it easy. So really was just out there jogging, noticing everything, and starting to get my orienteer back on...
The most surprising thing was just how the trees and sticks and rocks got in my way. I wanted to go foward, but there was all this stuff to get through. Will get back used to it, but in ski-o there's much less stuff in your way...
Going at slowish pace, navigation was mostly not hard, although messed up 17 and 29 bad enough that had to go back and redo them. To 17, first time, I was simplifying by ignoring the squiggly little paths in the area, which would have been fine, but decided to go the wrong way off the little hill top, because I saw a depression over there. A compass check, or a bigger picture check in with features would have solved. To 29, was coming off a trial, came off a smidgen to early and sucked into the wrong reentrant.
Thanks to Alex for planning courses, and Alex and Ross for getting up and out there early in the snow to flag!
968/2000
3 PM
Running 1:25 0.14 mi (9:50 / mi) +1m 9:37 / mi
ahr:109 max:139
Orienteering 3:29 0.48 mi (7:16 / mi) +12m 6:44 / mi
ahr:166 max:182 15c
O-tervals @ Tufts.
Super fun, yay group training! We just kinda started each one randomly, I wasn't running super fast, so always started near front and had folks pass. Good sprinting fun!
982/2000
Super fun, yay group training! We just kinda started each one randomly, I wasn't running super fast, so always started near front and had folks pass. Good sprinting fun!
982/2000
Orienteering 3:46 0.47 mi (8:02 / mi) +13m 7:24 / mi
ahr:161 max:178
Orienteering 4:55 0.61 mi (8:07 / mi) +24m 7:14 / mi
ahr:167 max:178
Orienteering 16:13 2.1 mi (7:43 / mi) +53m 7:10 / mi
ahr:166 max:177 19c
Sprint course @ Tufts
Fun times, sprinting around, was kinda chasing Sam, caught when she had to have a think about the tricky #10, but then she put more distance on me from there to the end. Unsure if Ross and I tagged the right tree at 6, but couldn't quite be bothered to go back and check. I mean, had there been a control, we would have passed by the right tree anyways... Just a smidgen guilty/sloppy.
Most interesting route choice may have been to finish control, although currently hampered by construction....
Woo for Brendan mapping, planning and feeding us scrumptious brunch before this!!
1001/2000 Over halfway!!!! But only 4.5 more months...
Fun times, sprinting around, was kinda chasing Sam, caught when she had to have a think about the tricky #10, but then she put more distance on me from there to the end. Unsure if Ross and I tagged the right tree at 6, but couldn't quite be bothered to go back and check. I mean, had there been a control, we would have passed by the right tree anyways... Just a smidgen guilty/sloppy.
Most interesting route choice may have been to finish control, although currently hampered by construction....
Woo for Brendan mapping, planning and feeding us scrumptious brunch before this!!
1001/2000 Over halfway!!!! But only 4.5 more months...
Friday Apr 1, 2011 #
Note
(sick)
Boo. Think I'm getting a cold. Grrrrrr, I want to train this weekend!
Day off, nursing the cold, doesn't seem to bad, should be good to at least train, but not go too hard tomorrow. Focus on technique, here I come!
Day off, nursing the cold, doesn't seem to bad, should be good to at least train, but not go too hard tomorrow. Focus on technique, here I come!