Training Log Archive: AliCIn the 30 days ending Sep 30, 2011:
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Friday Sep 30, 2011 #
10 AM
Running warm up/down 10:29 0.86 mi (12:11 / mi) +69m 9:45 / mi
ahr:125 max:148
Gosh, so unsure exactly what is doing this, but my outer hammies are *killing* me, super sore. Best guess is that it's the shoes I brought to run in- they are kinda light trail runners that I don't run in that often, maybe are just enough different somehow that they are aggravating...
Loosened up in the warm up, at least, although still mild constant pain throughout workout.
Loosened up in the warm up, at least, although still mild constant pain throughout workout.
Drills 7:50 0.51 mi (15:21 / mi) +2m 15:10 / mi
ahr:128 max:144
Yay! Right knee didn't freak out when I did drills today. It's the grapevine it seems to not like, did that a little more cautiously...
Running hills 36:21 3.54 mi (10:16 / mi) +177m 8:53 / mi
ahr:132 max:174
Hill sesh, 5 x 2 min with increasing recovery from 1 min + 15s each time, just running back down hill. The increasing recovery was more a function of the hill running out than wanting more recovery, started at the bottom of the 1 mi paved loop, and up to the telescopes.
Strength 7:51 [0] 0.04 mi (3:17:24 / mi) +6m 2:14:24 / mi
3 x 12 push ups
3 x 12 of 2 of the hammie exercises (one is impos without exercise ball)
3 x 20 dips
3 x 12 of 2 of the hammie exercises (one is impos without exercise ball)
3 x 20 dips
8 PM
Note
And observing! Clear skies, relatively cool, still a high near-IR background, not quite sure why, had to change exposure times to not overexpose chips... and still have drift issues like last year, why won't the telescope just look where we tell it? But those problems are now worked-around, so Brackett gamma photon are being counted!!
Thursday Sep 29, 2011 #
6 AM
Hiking 1 [0] 4.08 mi ( / mi) +105m / mi
Off the overnight bus in La Serena, but was still dark out, so just stuck tight in the bus station until it got light. Then went for a stroll down to the beach by the lighthouse. Big, big ocean. Then back to town and up to the observatory headquarters before being driven up to the mountain! Secretary was a bit confused I didn't show up in a cab from the airport, but whatever, I'm totally a fan of the Chilean overnight bus. Way more comfy than an airplane, I slept just fine, although not super-long. Shortly up to mountain top!
3 PM
Running 19:59 1.6 mi (12:29 / mi) +100m 10:28 / mi
ahr:111 max:149
Gorgeous desert mountain scenery, nice thin altitude-training air, and I go and twist my ankle, while just on the dirt road in first 8 min. Grr. Expect it to be less bad than my Billygoat ankle twist, because I didn't go over on it multiple times while out running, but it's sore now. So back to the ankle brace for o when I get back, sad, it's been so nice to feel confident running without it for past few weeks!! Will make myself stay on roads for at least tomorrow, maybe next day, but at some point it's just soooo boring...
Drills 3:08 0.18 mi (17:23 / mi) +1m 17:06 / mi
ahr:130 max:138
Tried to do drills, weird inner right-knee pain. Bah, not my exercise day...
Running 21:10 1.82 mi (11:36 / mi) +102m 9:53 / mi
ahr:125 max:152
Strength 14:01 0.04 mi (5:52:28 / mi) +1m 5:26:55 / mi
ahr:85 max:105
10 min abs, 2 min back, 2 min side planck.
Wednesday Sep 28, 2011 #
2 PM
Hiking 1 [0] 4.67 mi ( / mi)
Bus in to Santiago, then right back out to Valparaiso. Very cool city! It's a port town, with a little flat bit right at the bottom, then sprawls up steep hills on all sides. Lots of little stairways and super-steep roads and many ascensores (=funiculars) to take folks up, although seems like some of those are closing now. As I understand, they are all run privately, so I guess when one stops making money, it just stops operating.
Spent lots of the day walking, sometimes I turned GPS on, but no track seems to exist... First stop was to head up up up to the house, or one of the houses, of Chile's most famous and much beloved poet, Pablo Neruda. He had a good mentality of keeping the fun and play in life, even when an important grown-up (he was also an ambassador, regional representative). That spirit is very evident in his house, both in structure and decoration. He had these portraits of a queen and king arranged so that they were looking at each other from across the room and maybe my favorite was a stuffed-as-in-flight bright pink bird from Venezuela hanging in the dining room.
Other than that, wandered! Up and down and all around. Saw the big fancy city buildings, the hill-perched houses, the port, a few ascensores. Stopped when I was hungry for lunch, which turned out was the super-awkward time of 3.30 (no one else eating...). Restaurant was truly amazing, advertised being a 'cocina de mercado', which sounded good to me. Fancier than I was expecting, but the food was so utterly scrumptious (Rockfish with garbanzo bean puree and kiwi-physallis sauce) that I totally don't mind it wasn't somehow traditionally Porteño. Chatted with the waiter, who just lived in Oslo for past 7 years, but nope, wasn't into orienteering or skiing.
When I got bored/tired of wandering, was about 7 and unfortunately all museums/other things were closing. Oops! Went back towards the bus station and watched the sun set from the only pier that people are allowed on (all others are a working port still). Then supermarket to buy some snacks and a short excursion up a nearby hill to get a view of the city at night, then just hung out in the bus station, was less keen on exploring the city alone at night and pretty darn exhausted! (Finished the da Vinci Code, had started on the train to JFK, talk about an addicting read...)
Photos
Spent lots of the day walking, sometimes I turned GPS on, but no track seems to exist... First stop was to head up up up to the house, or one of the houses, of Chile's most famous and much beloved poet, Pablo Neruda. He had a good mentality of keeping the fun and play in life, even when an important grown-up (he was also an ambassador, regional representative). That spirit is very evident in his house, both in structure and decoration. He had these portraits of a queen and king arranged so that they were looking at each other from across the room and maybe my favorite was a stuffed-as-in-flight bright pink bird from Venezuela hanging in the dining room.
Other than that, wandered! Up and down and all around. Saw the big fancy city buildings, the hill-perched houses, the port, a few ascensores. Stopped when I was hungry for lunch, which turned out was the super-awkward time of 3.30 (no one else eating...). Restaurant was truly amazing, advertised being a 'cocina de mercado', which sounded good to me. Fancier than I was expecting, but the food was so utterly scrumptious (Rockfish with garbanzo bean puree and kiwi-physallis sauce) that I totally don't mind it wasn't somehow traditionally Porteño. Chatted with the waiter, who just lived in Oslo for past 7 years, but nope, wasn't into orienteering or skiing.
When I got bored/tired of wandering, was about 7 and unfortunately all museums/other things were closing. Oops! Went back towards the bus station and watched the sun set from the only pier that people are allowed on (all others are a working port still). Then supermarket to buy some snacks and a short excursion up a nearby hill to get a view of the city at night, then just hung out in the bus station, was less keen on exploring the city alone at night and pretty darn exhausted! (Finished the da Vinci Code, had started on the train to JFK, talk about an addicting read...)
Photos
Tuesday Sep 27, 2011 #
6 AM
Rollerskiing 1:00:23 9.2 mi (6:34 / mi) +317m 5:56 / mi
ahr:138 max:174
Morningski with Alex, specific strength version, first time at least for me of the season... oooh, single-stick. Well, arms won't get stronger on their own... but really, things go much better as soon as I can involve my core at least for dp.
We also added awkward ski-o skate as one of the exercises, just one time up on each side, but it hurt and is good for ski-o, so should be a keeper, replace boring V2, I vote!
Very drafty version of paper handed off to boss, now off to Chile!
We also added awkward ski-o skate as one of the exercises, just one time up on each side, but it hurt and is good for ski-o, so should be a keeper, replace boring V2, I vote!
Very drafty version of paper handed off to boss, now off to Chile!
Monday Sep 26, 2011 #
5 PM
Running 41:11 4.3 mi (9:35 / mi)
ahr:124 max:155
Easy-peasy recovery jog (counter-clockwise Emily Dickinson), legs were pretty lactate-y from yesterday's efforts. Brought two maps with for entertainment, one from Australia that I found super-hard to read and one from England that I don't really remember, from an OUOC training somewhere.
Drills at the track on the way back, all the normal stuff, legs had kinda woken up by that point at least!
Dinner with Alex after, and somehow I ended up stepping in a smoking hot cast-iron pan that I had just put outside due to it's smokingness.... ouchie! Burns seem pretty minor though, one good thing about o-shoe induced calluses!
Drills at the track on the way back, all the normal stuff, legs had kinda woken up by that point at least!
Dinner with Alex after, and somehow I ended up stepping in a smoking hot cast-iron pan that I had just put outside due to it's smokingness.... ouchie! Burns seem pretty minor though, one good thing about o-shoe induced calluses!
Drills 7:43 0.55 mi (13:54 / mi)
ahr:134 max:149
Running 5:54 0.65 mi (9:05 / mi)
ahr:127 max:145
Sunday Sep 25, 2011 #
Event: WCOC Tarrywile Park
10 AM
Running warm up/down 2:18 0.18 mi (12:38 / mi) +13m 10:20 / mi
ahr:127 max:152
Orienteering race 1:08:37 7.92 km (8:40 / km) +412m 6:53 / km
ahr:168 max:180 31c
WCOC Meet at Tarrywile
Hilly! Def felt the legs out there. But race was smooth other than #1, where I panicked about the green ending up ahead, so dived into the green to look for a control on a stream bend. Splashed around in the stream both up and down for a bit, then decided there was no control around, came back out to see Brendan doing much better just walking up to #1.
Other than that, felt pretty in control if not a super-speed demon. The woods had very good visibility, so could pick off useful stuff from far away. Some bobbles/hesitations/thoughts:
#7- hesitant adding everything up, could have been more confident if I noticed stone wall almost at control earlier
#14- reentrant seemed like the trail, way confused for a smidge, before figuring out what happened
#15- had not planned to be at upper swamp, brief pause to realize I was there anyways
#17- bad route? good route? think it was the lazy route, legs didn't feel like extra up... splits should tell
#25- again, was I just being lazy, not wanting to contour on the rocky stuff, or might that have been faster??
#29- nasty yellow, and then I stopped too early, didn't really was really beyond high wall above
Thanks to Becky and WCOC for a great meet, sorry to not have stayed around, zero extra time to get Brendan+Andrew to bus at 1.15!
QuickRoute
264/2000
Hilly! Def felt the legs out there. But race was smooth other than #1, where I panicked about the green ending up ahead, so dived into the green to look for a control on a stream bend. Splashed around in the stream both up and down for a bit, then decided there was no control around, came back out to see Brendan doing much better just walking up to #1.
Other than that, felt pretty in control if not a super-speed demon. The woods had very good visibility, so could pick off useful stuff from far away. Some bobbles/hesitations/thoughts:
#7- hesitant adding everything up, could have been more confident if I noticed stone wall almost at control earlier
#14- reentrant seemed like the trail, way confused for a smidge, before figuring out what happened
#15- had not planned to be at upper swamp, brief pause to realize I was there anyways
#17- bad route? good route? think it was the lazy route, legs didn't feel like extra up... splits should tell
#25- again, was I just being lazy, not wanting to contour on the rocky stuff, or might that have been faster??
#29- nasty yellow, and then I stopped too early, didn't really was really beyond high wall above
Thanks to Becky and WCOC for a great meet, sorry to not have stayed around, zero extra time to get Brendan+Andrew to bus at 1.15!
QuickRoute
264/2000
Saturday Sep 24, 2011 #
Event: NEOC: Nobscot Night-O
11 AM
Rollerskiing 43:50 6.62 mi (6:37 / mi) +129m 6:15 / mi
ahr:136 max:152
Ouchie! Humid + double poling = blister central. Quit the dp after 28 min, had intended 40... from then on in no poles. Lotsa pups out on the bike trail today, only one, 'Curly' came over to check out the rollerskiing.
Also, the mini-ants staged a re-invasion while I was in France. Pretty impressive, they got inside a ziploc freezer bag holding my cereal, and into an *unopened* bag of cereal too. They can apparently chew threw plastic, sturdier defenses needed!!
Also, the mini-ants staged a re-invasion while I was in France. Pretty impressive, they got inside a ziploc freezer bag holding my cereal, and into an *unopened* bag of cereal too. They can apparently chew threw plastic, sturdier defenses needed!!
8 PM
Running warm up/down 3:21 0.1 mi (35:14 / mi) +2m 33:05 / mi
ahr:125 max:134
Orienteering race (night-o) 50:34 5.4 km (9:22 / km) +211m 7:50 / km
ahr:159 max:177 13c
NEOC Nobscot Night-o
Surprise! Brendan found an Oxford orienteering friend, Jen, running the streets of Cambridge (wearing Oxford O shirt, so recognized!) and she ended up coming to night-o. Very cool to see her and catch up a bit, she's now finished school, moved to London, and psyched to orienteer more than she was able in final year at Oxford, which was unsurpisingly dominated by, uh, finals.
Night-o itself went pretty well, a 2 min error on #8, otherwise nothing big. It was much more easily hand-raily than Pawtuckaway though, trails and stone walls and such. And the woods was more open, which is nice at night especially, no getting hopelessly tangled.
Used Ken's light again, since I still have it, but I maybe failed to have it connected firmly enough or it didn't like the humidity? It flicked off fairly randomly, turned back on by just pressing button, still disconcerting to have a few steps in total dark, but your brain does amazingly remember where to put feet for that amount of time....
3- silly route to stay on more trails, totally zigged too much
5- attempted to fix light, Andrew passed
8- whoops, wasn't 100% sure where I crossed wall, thought I was lower, so ended up going up upper hillside, did a little loop, went back down to correct hill after realizing the hill I was on went too far up
10- too far up hill to east before deciding I didn't need to go up that far, and there was not a likely marsh, should have realized it was only a form line I needed to go up, really
QuickRoute
233/2000
Surprise! Brendan found an Oxford orienteering friend, Jen, running the streets of Cambridge (wearing Oxford O shirt, so recognized!) and she ended up coming to night-o. Very cool to see her and catch up a bit, she's now finished school, moved to London, and psyched to orienteer more than she was able in final year at Oxford, which was unsurpisingly dominated by, uh, finals.
Night-o itself went pretty well, a 2 min error on #8, otherwise nothing big. It was much more easily hand-raily than Pawtuckaway though, trails and stone walls and such. And the woods was more open, which is nice at night especially, no getting hopelessly tangled.
Used Ken's light again, since I still have it, but I maybe failed to have it connected firmly enough or it didn't like the humidity? It flicked off fairly randomly, turned back on by just pressing button, still disconcerting to have a few steps in total dark, but your brain does amazingly remember where to put feet for that amount of time....
3- silly route to stay on more trails, totally zigged too much
5- attempted to fix light, Andrew passed
8- whoops, wasn't 100% sure where I crossed wall, thought I was lower, so ended up going up upper hillside, did a little loop, went back down to correct hill after realizing the hill I was on went too far up
10- too far up hill to east before deciding I didn't need to go up that far, and there was not a likely marsh, should have realized it was only a form line I needed to go up, really
QuickRoute
233/2000
Thursday Sep 22, 2011 #
7 AM
Running 20:00 [1]
Foiled!!!! I had this awesome plan of orienteering on two different continents today, which was going to rock, but was thwarted by the RER. Or the fact that the carnet of tickets Severine had and gave me one of seemed to all be demagnitized...
So ran down to the station from Frederic+Severine's, kept jogging waiting the 5 min for the train, then try to validate the ticket, but 'illisible', uh-oh! Had two minutes to try to buy another, but I don't have a chip-and-pin card or any change, bummer!! That takes away the time needed to both O at Cite Internationale and get into meeting on time, so end up just running up to the plateau again, doing some drills.
So ran down to the station from Frederic+Severine's, kept jogging waiting the 5 min for the train, then try to validate the ticket, but 'illisible', uh-oh! Had two minutes to try to buy another, but I don't have a chip-and-pin card or any change, bummer!! That takes away the time needed to both O at Cite Internationale and get into meeting on time, so end up just running up to the plateau again, doing some drills.
Drills 5:30 [2]
Normal drills, R knee kinda hurt in the weird way when I did drills that made me raise it far-ish, but didn't super cramp up and hurt.
7 PM
Orienteering 13:30 1.58 mi (8:33 / mi) +12m 8:21 / mi
ahr:130 max:153
Flew back to Boston, in perfect time for CSU Thurs eve training, woo! Line-o out to Tufts.
Orienteering 25:15 2.84 mi (8:53 / mi) +110m 7:56 / mi
ahr:155 max:172 23c
Tufts Sprint thanks to Brendan!
Dark does make things different, much harder to read the map and to look far ahead for things. Thus felt not so super-speedy and had to full stop a few times to read a cap in a hedge or something. Was really puzzled to #2 with a bonus building complicating things. Fun times, really enjoyed it, maybe the second night sprint I've ever done, other was training with Karen in G-burg.
QuickRoute
220/2000
Dark does make things different, much harder to read the map and to look far ahead for things. Thus felt not so super-speedy and had to full stop a few times to read a cap in a hedge or something. Was really puzzled to #2 with a bonus building complicating things. Fun times, really enjoyed it, maybe the second night sprint I've ever done, other was training with Karen in G-burg.
QuickRoute
220/2000
Orienteering 14:20 1.94 mi (7:23 / mi) +44m 6:54 / mi
ahr:158 max:182
Headed off after finishing, but quad had a niggle so stopped to stretch at which point Ian and SGB thundered by, Ian explaining he had to stay infront and I should distract SGB, made a bit of an attempt =)
Then headed off, and was surprised to catch Ian some bit later, no sign of SGB. He def started going faster with me right behind, and then SGB popped out of some off-route road and race on! Ok, up to L4 for sure, and up steep hill right at the end L5, wowzer, not so much a warm-down! Passed Ian on the up, but lost a bit to SGB, who then actually flew down the back side, ready legs, go!
Then headed off, and was surprised to catch Ian some bit later, no sign of SGB. He def started going faster with me right behind, and then SGB popped out of some off-route road and race on! Ok, up to L4 for sure, and up steep hill right at the end L5, wowzer, not so much a warm-down! Passed Ian on the up, but lost a bit to SGB, who then actually flew down the back side, ready legs, go!
Wednesday Sep 21, 2011 #
Running 1:00:00 [2]
Wow, so was running up on the plateau above Frederic's in Gif-sur-Yvette, and right at the end of our run, a girl stopped and asked me where the orienteers where! What?? Turns out weekly club training was training just there, bummer I missed, should have tried to tune in... good run, hill up to plateau is steep!
C • oi 5
Tuesday Sep 20, 2011 #
Running 52:00 [2]
Around Parc Montsouris again, a few laps, was closed when I first arrived, but found an open gate shortly thereafter. Quite a few others jogging again!
Monday Sep 19, 2011 #
Running 55:00
Super low-tech run, no Garmin, not even a watch, checked the time on my computer before and after run. Headed over to le Parc Montsouris, there was actually a hill in it, nice! And a bunch of other people out for their lunchtime jog. Did some speedwork: 8 x 60 double-strides, felt pretty good.
Sunday Sep 18, 2011 #
Note
Phew, made it to Paris. But barely! Lost passport in Logan. (Returned to me by a policewoman as I ran like a headless chicken trying to find it *after* the whole rest of the flight had already boarded, not even sure where I left it...) Seriously, I need to deal with life better.
Slept well on flight, then went straight to meet my friend Arjen at the Centre Georges Pompidou, a modern art museum. Pretty amazing. Saw some of my faves in real life (one of the things you never realize is how big those little pictures in the book really are), saw some kinda disturbing surrealist stuff, some fun modern modern stuff, including a neato colored playground-couch sculpture. Way, way more to see, another visit.
Over dinner, Arjen spilled red wine all over me and the one pair of pants I brought with me. Awesome. Have a dress to wear tomorrow, but prob will need to go shopping unless I want to wear it all week...
Slept well on flight, then went straight to meet my friend Arjen at the Centre Georges Pompidou, a modern art museum. Pretty amazing. Saw some of my faves in real life (one of the things you never realize is how big those little pictures in the book really are), saw some kinda disturbing surrealist stuff, some fun modern modern stuff, including a neato colored playground-couch sculpture. Way, way more to see, another visit.
Over dinner, Arjen spilled red wine all over me and the one pair of pants I brought with me. Awesome. Have a dress to wear tomorrow, but prob will need to go shopping unless I want to wear it all week...
Strength 14:00 [0]
abbity abs, back, side plank
Saturday Sep 17, 2011 #
Event: NEOC: Great Brook Farm NOD
11 AM
Running warm up/down 5:00
Drills 5:00
Orienteering race 1:08:20 7.4 km (9:14 / km)
20c
Oops, left Garmin in a bag at Brendan's! Won't have it for France, boo. =(
Anyways, this wasn't a super race. (And was nemesissed!) One of those evil little pine tree twigs poked my eye right after punching 1, ripped a corner out of my contact which didn't feel that good, so took it out and the rest of the race had kinda wierd vision... decided I had to try though, because hey, that could happen in a way more serious race (actually one contact tried to leave in WOC relay) so kept going.
Little miss on 2, took totally wrong trail from field, must of been off-kilter from contact, really silly mistake. To 4, had a really huge miss as well, went way left, nearly hit houses before realizing I was following a stone wall going 90 degrees the wrong direction, jeez louise!
Those were the only really terrible ones, besides a bad attempt crossing a swamp right at the end (way too deep!), but lots of just slightly-off. Was thinking about control-englarging/surface envisioning, which a few times worked well and got me into the control. Needs more practice though!
178/2000
Anyways, this wasn't a super race. (And was nemesissed!) One of those evil little pine tree twigs poked my eye right after punching 1, ripped a corner out of my contact which didn't feel that good, so took it out and the rest of the race had kinda wierd vision... decided I had to try though, because hey, that could happen in a way more serious race (actually one contact tried to leave in WOC relay) so kept going.
Little miss on 2, took totally wrong trail from field, must of been off-kilter from contact, really silly mistake. To 4, had a really huge miss as well, went way left, nearly hit houses before realizing I was following a stone wall going 90 degrees the wrong direction, jeez louise!
Those were the only really terrible ones, besides a bad attempt crossing a swamp right at the end (way too deep!), but lots of just slightly-off. Was thinking about control-englarging/surface envisioning, which a few times worked well and got me into the control. Needs more practice though!
178/2000
1 PM
Orienteering race 29:28 3.9 km (7:33 / km)
14c
And decided on Orange for a second course, after looking at Yellow with Alee (said same way as Ali), a gal who came out with CSU crowd who was o'ing for the first time. Think she had fun and wants to do more! Anyways, was giving her a few ideas of what to think about on the yellow, namely to look for things to tell her when to turn off the trails.
Orange went really well, good flow, put another contact in, so could run more courageously through the woods, fun times!
192/2000
Orange went really well, good flow, put another contact in, so could run more courageously through the woods, fun times!
192/2000
4 PM
Orienteering 13:00 [2] ***
5c
Good afternoon times at Great Brook Farm - hanging out, and yummy ice cream, and looking at some JWOC maps with Meg, and then everyone was for sure back, so control pick up!
Able to do a few I hadn't spiked first time around, and still tried to mess up the darn water control. Really should have done it over again, but was carrying controls, which makes running through the woods a bit more annoying...
Then to Cambridge land for some pre-flight showering and Indian-food eating, now to France!
197/2000
Able to do a few I hadn't spiked first time around, and still tried to mess up the darn water control. Really should have done it over again, but was carrying controls, which makes running through the woods a bit more annoying...
Then to Cambridge land for some pre-flight showering and Indian-food eating, now to France!
197/2000
Friday Sep 16, 2011 #
6 PM
Rollerskiing 56:49 9.87 mi (5:45 / mi) +149m 5:30 / mi
ahr:130 max:175
Whoa there is it getting dark early, 6.30 was not the time to start a ski, I was making cars well nervous the last 20 minutes, whoops!
10 min dp, 5 min w/o poles, intervals the up sides of the hills both directions and then same 5 min w/o poles and 10 min dp on the way back. At least got it in, but some how should have left work 30min earlier...
10 min dp, 5 min w/o poles, intervals the up sides of the hills both directions and then same 5 min w/o poles and 10 min dp on the way back. At least got it in, but some how should have left work 30min earlier...
Thursday Sep 15, 2011 #
Note
7.17 am, both proposals submitted! 43 min to spare. =) time to bike home and go to bed...
C • Woo! 9
6 PM
Running 35:51 4.34 mi (8:16 / mi) +57m 7:56 / mi
ahr:140 max:156
Rainy and darkish, but still sooo nice to be outside. Backwards Emily Dickinson loop, then drills on the track and a roundabout on the way home to swing by CVS. Feel remarkably good for 3h sleep this morning, might hit tomorrow... cold is totally over and gone though!
Drills 7:36 0.57 mi (13:19 / mi)
ahr:143 max:159
Running 12:49 1.54 mi (8:20 / mi) +19m 8:01 / mi
ahr:136 max:155
Strength 6:00 [0] 0.01 mi (10:03:30 / mi) +3m 5:11:29 / mi
3 x 12 push ups
3 x 12, 12, 12 hammies
3 x 12, 12, 12 hammies
Tuesday Sep 13, 2011 #
Event: 3000m time trial
Note
Tea, tissues, and telescope proposing. Was super hyper about this proposal stuff last night, didn't sleep til 2am, woke up at 7, will see if the energy stays with, really need it, am now apparently PI-ing 2 major proposals to Herschel, co-I-ing another to a mm-interferometer in France with my buddy Frederic... gosh-a-roni it's going to be a long haul til Thurs...
8 PM
Strength 14:00 [0]
10 min abs and hammies-12s
Monday Sep 12, 2011 #
Note
Looks like it's not allergies, actually have a cold, bummer! But tons of work to do, a few low-training days will be a-ok.
And just to say thanks to all of UNO for a great camping weekend, especially Lex and Pete. It's simply an awesome weekend of events, all-levels friendly, but awesome training for people who want a 4-5 odd hours of high-quality o-training too!
And just to say thanks to all of UNO for a great camping weekend, especially Lex and Pete. It's simply an awesome weekend of events, all-levels friendly, but awesome training for people who want a 4-5 odd hours of high-quality o-training too!
Sunday Sep 11, 2011 #
9 AM
Running warm up/down 2:38 [1] 0.08 mi (31:38 / mi) +1m 30:29 / mi
ahr:115 max:138
Orienteering race 1:30:05 9.2 km (9:48 / km) +226m 8:43 / km
ahr:155 max:171 15c
Camping Weekend Blue 2
Longer today! 9.2k. Legs actually felt ok to start, then was getting more and more tired towards the end, less happy to jump over and around stuff.
Today’s run was less clean, a few times 50m-100m off from the control, without really knowing it, felt like I only really spiked a third of them. Sometimes they were just difficult legs (Big Island) but sometimes I think I might not have quite been reading enough features into the control. It’s good to simplify to move quickly on the way there, but think it’s better to try to read a bit more heading right into the control.
1- Fine, came off road in a good place, popped over the hilltop.
2- Blah, blah. First I didn’t see the indistinct little trail more or less right under the line, so didn’t attempt that route, then bent too far to the right, but ended up on the hill top, ran along it til I thought I was in the saddle, back on the line, then was on a bearing down the hill side, ended up a bit left and couldn’t figure out what was going on forawhile, finally did.
3- Told myself I learnt I had to stay in *perfect* contact from last control, and think I did until right near it went I bent up too high right before stream crossing then was looking for the control just too high, eventually figured it out.
4- Easier, over hill top, down to marsh, hill-reentrant-hill, control!
5- Bearing east, cross on old beaver dam, easy to control, drank water.
6- Back out to trail, straight W when it T’ed into slot reentrant, up around to marsh, over hill and in.
7 - Long leg, route choice. Initially decided straight, but then decided I had enough picking my feet up and worrying about where I was going and the trail looked fast, so sped out to trail and along it, but missed attack by a bit from the little trail right near the control, poor sense of distance on the little trail, could have also used features besides the trail bend.
8- On a bearing, check off hill, but had wrong one- thought I was on line, was slightly to right, figured it out after a brief pause.
9- Long leg again, I went with left beaver dam and more of a trail leg. Would be interesting to know if the beaver dam to the right is faster or no... Did totally spike the control, following up N from two boulders- depression, hilltop!
10- Ok pretty much all the way in, but wanted to head a bit right from the hill
11- Used a bit of the trail on the way, had to tie shoes on the way, then bobble towards circle, too much just west from the nearby pond.
12- West gap between ponds, read everything well on the way in.
13- Reentrant going up, going down, past bright yellow marsh, almost didn’t see control behind a tree.
14- About 20m right, had to detour to boulder.
15- Eep scary, came into woods early because of marshiness, was pretty thick, ended up caught by linear marsh.
QuickRoute Low
QuickRoute High
152/2000
Longer today! 9.2k. Legs actually felt ok to start, then was getting more and more tired towards the end, less happy to jump over and around stuff.
Today’s run was less clean, a few times 50m-100m off from the control, without really knowing it, felt like I only really spiked a third of them. Sometimes they were just difficult legs (Big Island) but sometimes I think I might not have quite been reading enough features into the control. It’s good to simplify to move quickly on the way there, but think it’s better to try to read a bit more heading right into the control.
1- Fine, came off road in a good place, popped over the hilltop.
2- Blah, blah. First I didn’t see the indistinct little trail more or less right under the line, so didn’t attempt that route, then bent too far to the right, but ended up on the hill top, ran along it til I thought I was in the saddle, back on the line, then was on a bearing down the hill side, ended up a bit left and couldn’t figure out what was going on forawhile, finally did.
3- Told myself I learnt I had to stay in *perfect* contact from last control, and think I did until right near it went I bent up too high right before stream crossing then was looking for the control just too high, eventually figured it out.
4- Easier, over hill top, down to marsh, hill-reentrant-hill, control!
5- Bearing east, cross on old beaver dam, easy to control, drank water.
6- Back out to trail, straight W when it T’ed into slot reentrant, up around to marsh, over hill and in.
7 - Long leg, route choice. Initially decided straight, but then decided I had enough picking my feet up and worrying about where I was going and the trail looked fast, so sped out to trail and along it, but missed attack by a bit from the little trail right near the control, poor sense of distance on the little trail, could have also used features besides the trail bend.
8- On a bearing, check off hill, but had wrong one- thought I was on line, was slightly to right, figured it out after a brief pause.
9- Long leg again, I went with left beaver dam and more of a trail leg. Would be interesting to know if the beaver dam to the right is faster or no... Did totally spike the control, following up N from two boulders- depression, hilltop!
10- Ok pretty much all the way in, but wanted to head a bit right from the hill
11- Used a bit of the trail on the way, had to tie shoes on the way, then bobble towards circle, too much just west from the nearby pond.
12- West gap between ponds, read everything well on the way in.
13- Reentrant going up, going down, past bright yellow marsh, almost didn’t see control behind a tree.
14- About 20m right, had to detour to boulder.
15- Eep scary, came into woods early because of marshiness, was pretty thick, ended up caught by linear marsh.
QuickRoute Low
QuickRoute High
152/2000
Orienteering 20:30 1.62 mi (12:39 / mi) +39m 11:46 / mi
ahr:153 max:168 6c
Tan
Oooh, and legs tooooo tired to really sprint it. Still a good few more technical legs in Pawtuckaway, was doing better in circle than on the Blue, just a bit off to #4.
QuickRoute
158/2000
Oooh, and legs tooooo tired to really sprint it. Still a good few more technical legs in Pawtuckaway, was doing better in circle than on the Blue, just a bit off to #4.
QuickRoute
158/2000
Saturday Sep 10, 2011 #
11 AM
Running warm up/down 5:03 0.61 mi (8:14 / mi) +2m 8:09 / mi
ahr:129 max:148
Orienteering race 1:07:30 5.07 mi (13:19 / mi) +173m 12:02 / mi
ahr:164 max:177 15c
Camping Weekend Blue Day 1
Pretty good race, although easy by Pawtuckaway standards. Still, I appreciate using all the terrain out there, instead of just the most crazy/difficult bits!
Slight issues to 2 and 3, (#1 doesn't get put in right place by QR?), other than that, really smooth running! 2 I just wasn't in good contact when I came across stream, was fighting to get it back right into control circle. 3 I just diverged off bearing slowly and steadily, should have looked for reentrants before control, realized I was too low when I didn't see...
QuickRoute
117/2000
Pretty good race, although easy by Pawtuckaway standards. Still, I appreciate using all the terrain out there, instead of just the most crazy/difficult bits!
Slight issues to 2 and 3, (#1 doesn't get put in right place by QR?), other than that, really smooth running! 2 I just wasn't in good contact when I came across stream, was fighting to get it back right into control circle. 3 I just diverged off bearing slowly and steadily, should have looked for reentrants before control, realized I was too low when I didn't see...
QuickRoute
117/2000
2 PM
Orienteering race 16:55 1.43 mi (11:50 / mi) +26m 11:12 / mi
ahr:160 max:173 6c
Woods sprinting the Tan, went well besides the one leg that I didn't like going the other way on Blue either, 4->5
QuickRoute
123/2000
QuickRoute
123/2000
Rowing race 1:03:10 4.06 mi (15:33 / mi) +93m 14:31 / mi
ahr:155 max:167
Woo, and annual canoe-O! Went out with Brendan and despite an excellent plan, a bonus portage, and some really hard paddling in the last 10 min (see HR increase-didn't know it could get that high paddling!), came 3 min overtime. Had to surrender 3 of our 15/16 controls, ending up at 12, just behind the nemesis boat of Alex and Ian. What scallywags =)
QuickRoute
QuickRoute
8 PM
Orienteering race 1:32:15
Wicked Hard Night-O
Way better than last year- found all of the controls! And not far off the winning Childs bros. Most of the race to #9 with both Alex and Carol around, weaving sometimes, Aims too. Company helps, especially in the dark. Then took off because to #10 was easy, fun to run somewhat confidently at night!!
At #10 not long after Ethan and Andrew, but then I took a less optimal route to #11, Carol caught me there, we were togetherish til just before #14 where a nasty green swamp thwarted her. Andrew and Ethan passed just before the swamp, they had a mistake to #13, had no idea that I was anywhere near the lead! Guess I figured Will was cruising around in front, but his light wasn't so luminous and hard to get through Pawtuckaway on essentially moonlight, it seems.
Actually, I'm kinda making up control numbers, don't seem to have a WHNO map...
137/2000
Way better than last year- found all of the controls! And not far off the winning Childs bros. Most of the race to #9 with both Alex and Carol around, weaving sometimes, Aims too. Company helps, especially in the dark. Then took off because to #10 was easy, fun to run somewhat confidently at night!!
At #10 not long after Ethan and Andrew, but then I took a less optimal route to #11, Carol caught me there, we were togetherish til just before #14 where a nasty green swamp thwarted her. Andrew and Ethan passed just before the swamp, they had a mistake to #13, had no idea that I was anywhere near the lead! Guess I figured Will was cruising around in front, but his light wasn't so luminous and hard to get through Pawtuckaway on essentially moonlight, it seems.
Actually, I'm kinda making up control numbers, don't seem to have a WHNO map...
137/2000
Friday Sep 9, 2011 #
7 AM
Rollerskiing 25:41 3.6 mi (7:08 / mi) +47m 6:52 / mi
ahr:118 max:140
Little double pole out on the bike path. Elbows felt fine, which is good stuff!
Knee pain faded throughout yesterday, which is good, haven't really felt it today, except for one sharpish motion on the rollerskis to turn around. Pretty optimistic it'll be fine to run on tomorrow, but will be prepared to just hang out at camping weekend I guess if not!
Knee pain faded throughout yesterday, which is good, haven't really felt it today, except for one sharpish motion on the rollerskis to turn around. Pretty optimistic it'll be fine to run on tomorrow, but will be prepared to just hang out at camping weekend I guess if not!
Thursday Sep 8, 2011 #
Note
Day off, knee hurts. =( I guess in a dull, nothing-is-terribly wrong way, but still, don't like that it hurts when I'm just sitting at my desk. Boo.
C • ice? 5
Wednesday Sep 7, 2011 #
7 AM
Running 13:57 0.42 mi (33:13 / mi) +4m 32:15 / mi
ahr:121 max:150
Run into work in the rainy rain with backpack, but major bummer- after I stopped, random sharp inner knee pain! Eep. Hurts when I bring knee forward and up, especially if I simultaneously bring foot also up, towards my bum.
Calmed down throughout the day, so ran on in the eve, was fine until 2nd O sprint when I could really feel it. Hope an overnight and a rest day or two will clear it up!
Calmed down throughout the day, so ran on in the eve, was fine until 2nd O sprint when I could really feel it. Hope an overnight and a rest day or two will clear it up!
5 PM
Running 5:21 [1] 0.59 mi (9:08 / mi) +1m 9:05 / mi
Drills 4:12 [1] 0.21 mi (20:22 / mi) +1m 20:03 / mi
Orienteering 26:06 2.49 mi (10:29 / mi) +101m 9:19 / mi
ahr:157 max:176 13c
First Sprint at Forest Park, planned by Phil, a race from 2 years ago? A super-duper cool park, really gorgeous landscaping in places, and then also woodsy bits with deep reentrants that are often worth going around, nice for route-choice.
This one went pretty well, decent flow, mostly good routes. Issues to a few:
5 - You couldn't get to 5 from 4 on a bearing. some debate about why afterwards, Phil maybe even gave PG a warning beforehand, but I only kinda overheard.
11 - Uh, what? Totally convinced it was a dot knoll in the circle, but it was a pit. C'mon girl, read control description! So was tempted by a mulch pile that was off my line, lame.
12 - Super bad route. Did a massive S-shape first E then W of the line, including running down a narrow trail through muck that makes up part of the xc course (whoa, a *real* xc course, cool!). And then totally wiped out after slipping on muddy hillside, a low point....
92/2000
This one went pretty well, decent flow, mostly good routes. Issues to a few:
5 - You couldn't get to 5 from 4 on a bearing. some debate about why afterwards, Phil maybe even gave PG a warning beforehand, but I only kinda overheard.
11 - Uh, what? Totally convinced it was a dot knoll in the circle, but it was a pit. C'mon girl, read control description! So was tempted by a mulch pile that was off my line, lame.
12 - Super bad route. Did a massive S-shape first E then W of the line, including running down a narrow trail through muck that makes up part of the xc course (whoa, a *real* xc course, cool!). And then totally wiped out after slipping on muddy hillside, a low point....
92/2000
Orienteering 27:12 2.71 mi (10:02 / mi) +80m 9:12 / mi
ahr:152 max:173
Second Sprint
Not as smooth at all as first, really quite bad in middle actually, and then knee started to hurt, which was a bit of a bummer. But only on uphill, seems 100% fine on flats and downs. Weird! But park continued to be really cool, impressed with the crazy decorative ponds at 6 and the amphitheatre on the way to 7.
4 - went poorly just because I totally mistook my attack. Should have been a trail junction, I used something that wasn't quite a trail, and so totally made a muddle of things...
5 - no excuse for this one, after punching 4 just ran off totally without sense, thought I was on the nice trail down the hillside, but wasn't ended up in thick green reentrant, and then with a uncrossable stream in my way, which also hadn't seen. gr. lesson: shoulda not run headless out of 4, even if it took me forever to find, patience my girl!
9,10 - I prob did not make 100% right route choices... further left on both would of been better!
All in all, good training despite gloomy rain! A good group too- three states! CT- Clint and Charlie, MA- me, PG, Phil, VT-Ken. Awesome! And then scrumptious pizza at Antonio's right outside of park.
102/2000
Not as smooth at all as first, really quite bad in middle actually, and then knee started to hurt, which was a bit of a bummer. But only on uphill, seems 100% fine on flats and downs. Weird! But park continued to be really cool, impressed with the crazy decorative ponds at 6 and the amphitheatre on the way to 7.
4 - went poorly just because I totally mistook my attack. Should have been a trail junction, I used something that wasn't quite a trail, and so totally made a muddle of things...
5 - no excuse for this one, after punching 4 just ran off totally without sense, thought I was on the nice trail down the hillside, but wasn't ended up in thick green reentrant, and then with a uncrossable stream in my way, which also hadn't seen. gr. lesson: shoulda not run headless out of 4, even if it took me forever to find, patience my girl!
9,10 - I prob did not make 100% right route choices... further left on both would of been better!
All in all, good training despite gloomy rain! A good group too- three states! CT- Clint and Charlie, MA- me, PG, Phil, VT-Ken. Awesome! And then scrumptious pizza at Antonio's right outside of park.
102/2000
Tuesday Sep 6, 2011 #
7 AM
Rollerskiing (skating) 1:06:22 10.96 mi (6:03 / mi) +278m 5:37 / mi
ahr:138 max:176
Morningski intervals with Stephi, sooo nice to have company on a rainy-drizzly morning. She's on her way S to see the parents for a bit. Legs felt a bit tired at the start but fine after the warm up.
4 x 4 intervals up the far side (going all the way down) of the double-bump hill. It's a good interval, almost all up, but varying grades so different techniques slightly. Focused on looking more up, have a tendency to look at my skis, particularly rollerskiing, I think!
Alternated leads, felt like at a good pace for all 4. Last 10 min or so was a dp in on the flats, chatting away.
4 x 4 intervals up the far side (going all the way down) of the double-bump hill. It's a good interval, almost all up, but varying grades so different techniques slightly. Focused on looking more up, have a tendency to look at my skis, particularly rollerskiing, I think!
Alternated leads, felt like at a good pace for all 4. Last 10 min or so was a dp in on the flats, chatting away.
Monday Sep 5, 2011 #
11 AM
Running warm up/down 4:26 0.46 mi (9:32 / mi)
ahr:119 max:135
Orienteering 1:09:19 4.64 mi (14:56 / mi) +216m 13:03 / mi
ahr:141 max:165 26c
Oooh, just a smidgen in front of Becks, but she actually wins, because I mispunched #3 (mispunch = hit Garmin blatantly not at right feature for control, no flags out). Whoopsie...
Without compass went pretty well. Twice I really, really wanted it because I felt like things weren't adding up and wanted to check direction. Lotsa other times, I just wanted it in a 'hmmm, I'd like to go that way across this vagueness' kinda way. So I'm happy that it went reasonably well, something to keep mixing into the training now and again, it is nice to be looking up around at the woods more!
QuickRoute
3: How did I mess this up so bad? I was kinda unhappy with feature itself (good, considering it's not actually mapped), but went way too far on trail in the first place. Think I was reading control desc/map in circle, just zoned for too long!
4-5-6-7: Super fun, detailed cliffy area, woo!
10: Ran on the shelf, but was way hesitant approaching, didn't keep super good tabs on cliffs along the way, got scared by something that looked like a giant boulder
12: Came around north side of both rows of cliffs, but without compass, this didn't give me an awesome attack, think I was just a bit W, not in proper mini form-line reentrant... hmph, I did as at 3 have a wee inkling not all was well with the world
18: Had a good approach, but wasn't impressed by the dot knolliness of the dot knoll, so kept investigating
**Downhill scree slope of death!** (almost went tree-surfing down it...)
22: Issues b/c of bonus trail, one of v. few probs with map, actually!
25: Panic while straight on my way to control, because I didn't sense the reentrant that the boulder is apparently in, and also didn't see the sneaky thing when I looked up. After a bit of panic, managed to convince myself to continue on.
26: Up-downed a spur for a reentrant
Really fun times, great woods, good training! Good little group out too- Becks, George, Lyn, Charlie, Nellie!
79/2000
Without compass went pretty well. Twice I really, really wanted it because I felt like things weren't adding up and wanted to check direction. Lotsa other times, I just wanted it in a 'hmmm, I'd like to go that way across this vagueness' kinda way. So I'm happy that it went reasonably well, something to keep mixing into the training now and again, it is nice to be looking up around at the woods more!
QuickRoute
3: How did I mess this up so bad? I was kinda unhappy with feature itself (good, considering it's not actually mapped), but went way too far on trail in the first place. Think I was reading control desc/map in circle, just zoned for too long!
4-5-6-7: Super fun, detailed cliffy area, woo!
10: Ran on the shelf, but was way hesitant approaching, didn't keep super good tabs on cliffs along the way, got scared by something that looked like a giant boulder
12: Came around north side of both rows of cliffs, but without compass, this didn't give me an awesome attack, think I was just a bit W, not in proper mini form-line reentrant... hmph, I did as at 3 have a wee inkling not all was well with the world
18: Had a good approach, but wasn't impressed by the dot knolliness of the dot knoll, so kept investigating
**Downhill scree slope of death!** (almost went tree-surfing down it...)
22: Issues b/c of bonus trail, one of v. few probs with map, actually!
25: Panic while straight on my way to control, because I didn't sense the reentrant that the boulder is apparently in, and also didn't see the sneaky thing when I looked up. After a bit of panic, managed to convince myself to continue on.
26: Up-downed a spur for a reentrant
Really fun times, great woods, good training! Good little group out too- Becks, George, Lyn, Charlie, Nellie!
79/2000
Running warm up/down 2:32 0.29 mi (8:38 / mi)
ahr:146 max:157
5 PM
Strength 17:00 [0]
And some abs, back, side plank and hammies before meeting sis at Bub's for dinner!
Sunday Sep 4, 2011 #
Event: WCOC - Sessions Woods
10 AM
Running 5:05 0.5 mi (10:14 / mi) +9m 9:41 / mi
ahr:123 max:140
Orienteering race 45:03 6.2 km (7:16 / km) +115m 6:39 / km
ahr:169 max:183 24c
Red at Sessions Woods
Fun times in the woods! Fast too thanks to the alternating trail run with little control pick pattern, liked it, thanks George and Lyn!
My run went well, some little bobbles, I don't think anything over 30s and that's probably the worst one, also think I took most sensible routes (including the road one PG and Joe didn't see =)).
3 - was off to N, unsure how, just was 20deg of in direction?
4 - prob could have come off trail earlier and cut more, but as it was, got to see 5 on the way in
5- despite that, hesitant to 5, somehow it was higher than I wanted
7 - not so much attackpoint to come off trail...! managed to come off in the right spot because of subtle bend, noting what I thought was knoll on L
11- road route! =) although didn't execute coming in from it perfectly, wanted to be low, just before the swamp, ended up on top of line of cliffs
14- trail, whole way.
18- hesitant, seemed like there was a lot going on and it was low-vis thickish
19- bah! one of my bigger bobbles, off to the N, swung too far around swamp!
21- over cliff, down nose-ish like thing, hey, why is it flat here? off to the N, had evidently found a not-true nose
53/2000
Fun times in the woods! Fast too thanks to the alternating trail run with little control pick pattern, liked it, thanks George and Lyn!
My run went well, some little bobbles, I don't think anything over 30s and that's probably the worst one, also think I took most sensible routes (including the road one PG and Joe didn't see =)).
3 - was off to N, unsure how, just was 20deg of in direction?
4 - prob could have come off trail earlier and cut more, but as it was, got to see 5 on the way in
5- despite that, hesitant to 5, somehow it was higher than I wanted
7 - not so much attackpoint to come off trail...! managed to come off in the right spot because of subtle bend, noting what I thought was knoll on L
11- road route! =) although didn't execute coming in from it perfectly, wanted to be low, just before the swamp, ended up on top of line of cliffs
14- trail, whole way.
18- hesitant, seemed like there was a lot going on and it was low-vis thickish
19- bah! one of my bigger bobbles, off to the N, swung too far around swamp!
21- over cliff, down nose-ish like thing, hey, why is it flat here? off to the N, had evidently found a not-true nose
53/2000
Orienteering race 23:02 2.14 mi (10:46 / mi) +64m 9:51 / mi
ahr:150 max:167 8c
Yellow at Sessions Woods
Rested a smidge, chatted, ate a tomato and roasted eggplant sandwich and decided it was time to sprint. Or at least go around the yellow, legs were not feeling so sprint-keen...
Decided to do it without compass, and then, because it actually seemed planned to the TD of a yellow (ie. easy!), decided to see how few times I could look at the map and get to the controls. That was a bit scary! Made me think about what I *needed* to get out of the map each time.
61/2000
Rested a smidge, chatted, ate a tomato and roasted eggplant sandwich and decided it was time to sprint. Or at least go around the yellow, legs were not feeling so sprint-keen...
Decided to do it without compass, and then, because it actually seemed planned to the TD of a yellow (ie. easy!), decided to see how few times I could look at the map and get to the controls. That was a bit scary! Made me think about what I *needed* to get out of the map each time.
61/2000
Orienteering 23:52 1.9 mi (12:34 / mi) +87m 11:00 / mi
ahr:145 max:164 5c
Control pick up, did 17-21 of the course backwards.
66/2000
66/2000
Saturday Sep 3, 2011 #
7 AM
Rollerskiing long 1:29:20 14.06 mi (6:21 / mi) +169m 6:08 / mi
ahr:129 max:159
And a longish ski out on River Rd. No Alex, sad! So to combat boredom, took out map holder for it's first spin of the fall, had an Orsa Gronklitt (ski-o), Oxford city score-o and Becky's slope-o Ansonia course to keep me occupied. Tried hard to not use my hand to steady the mapholder and really see stuff, have to train the eyes to be able to get info out of the map while I keep poling!
Pretty easy, legs still tired from 5k. 2 x 10 min without poles, 2 x 5 in doube pole. No pain in elbow, so sometime soon real dp workouts can start!
Pretty easy, legs still tired from 5k. 2 x 10 min without poles, 2 x 5 in doube pole. No pain in elbow, so sometime soon real dp workouts can start!
Friday Sep 2, 2011 #
5 PM
Running warm up/down 5:28 0.51 mi (10:42 / mi) +7m 10:16 / mi
ahr:126 max:138
Orienteering 58:47 3.87 mi (15:11 / mi) +306m 12:12 / mi
ahr:141 max:164 12c
NorwottuckNorth, a 5.3k course by Phil
Well, was nice to run in the woods, guess there is a clear idea that the map isn't totally accurate... legs were pretty tired, but good tired, not might-injure-self tired, so still fun to run. The woods are delightfully runnable on the N side of the ridge actually (don't think it's just post-Féclaz bias!), will be awesome if we map it better!
QuickRoute
***Technique mishaps that can't be blamed on the map:
1) I intended to go the non-trail route, because I'd basically done that leg before on the trails. All was going well, but then I took a massive bend a the end- looks like it might have been intentional, to avoid green, but it wasn't!! So I was pushed by both hill/green, I think, and wasn't super aware of being pushed at the time.
4) Unintentional bend again. Plan: come over nose, stay flat, count vague reentrants, find one in green. Execution: come over nose too high, staying flat = going in the wrong direction! hit trail...
10) Started off right, then dragged down hill as I sped up, maybe got distracted by other lumps off to the right. The third getting dragged of the evening!!!
***And then things that were maybe just map being out/not having controls:
5) Ooh, went straight to, then didn't see rock below me, investigated else where. Tricky little rock!
6) Who knows with the map in this area, might have stopped too low?
9) According to Garmin, I was pretty much at the right cliff, but much is unmapped there, so hard to tell...
11) Sure, ok, path route is almost certainly quicker, but I'm pretty sure boulder isn't in the right place, the nice pretty one close to the trail which I found is too close and not enough contours away...
And pizza afterwards at Sibie's, Phil did his best to gross us all out, ended with us getting devoured by mosquitos...
29/2000
Well, was nice to run in the woods, guess there is a clear idea that the map isn't totally accurate... legs were pretty tired, but good tired, not might-injure-self tired, so still fun to run. The woods are delightfully runnable on the N side of the ridge actually (don't think it's just post-Féclaz bias!), will be awesome if we map it better!
QuickRoute
***Technique mishaps that can't be blamed on the map:
1) I intended to go the non-trail route, because I'd basically done that leg before on the trails. All was going well, but then I took a massive bend a the end- looks like it might have been intentional, to avoid green, but it wasn't!! So I was pushed by both hill/green, I think, and wasn't super aware of being pushed at the time.
4) Unintentional bend again. Plan: come over nose, stay flat, count vague reentrants, find one in green. Execution: come over nose too high, staying flat = going in the wrong direction! hit trail...
10) Started off right, then dragged down hill as I sped up, maybe got distracted by other lumps off to the right. The third getting dragged of the evening!!!
***And then things that were maybe just map being out/not having controls:
5) Ooh, went straight to, then didn't see rock below me, investigated else where. Tricky little rock!
6) Who knows with the map in this area, might have stopped too low?
9) According to Garmin, I was pretty much at the right cliff, but much is unmapped there, so hard to tell...
11) Sure, ok, path route is almost certainly quicker, but I'm pretty sure boulder isn't in the right place, the nice pretty one close to the trail which I found is too close and not enough contours away...
And pizza afterwards at Sibie's, Phil did his best to gross us all out, ended with us getting devoured by mosquitos...
29/2000
Thursday Sep 1, 2011 #
6 PM
Running 8:23 0.99 mi (8:28 / mi) +3m 8:23 / mi
ahr:142 max:159
Warm up with PG, scouting a bit of the course. He said the 'hill' right from the start was the biggest of the race, not a lie =) Very flat course.
Running race 17:48 3.1 mi (5:45 / mi)
ahr:181 max:188
Well, this course is definitely easier than the Noho 5k, but I'll still take the under 18 minutes!
I took off from the start and was super surprised to be leading- oh jeez, not really sure where the course goes... But I could hear someone close behind and then was passed by a guy named Joe around the first mile. Tried to stay with, but he was just a bit faster. Then cruised around, just getting dropped gradually by Joe until more breathing comes up behind at about 2mi (no mile markers, thank you Garmin!), passes me.
Was super psyched to see the time in the 17s as I came down the final straight, nearly had my all-time PR of 17.45 (track), but not quite... And just a bit off women's record there too, 17.38. Maybe next time. Looking at Garmin data, the mile times show I really faded: 5:34, 5:45, 5:53, but my HR does kinda the right thing, starts at 175, steadily marches up to max at 188 at the end. I guess it should start lower, finish the same if I pace better, steeper slope.
I took off from the start and was super surprised to be leading- oh jeez, not really sure where the course goes... But I could hear someone close behind and then was passed by a guy named Joe around the first mile. Tried to stay with, but he was just a bit faster. Then cruised around, just getting dropped gradually by Joe until more breathing comes up behind at about 2mi (no mile markers, thank you Garmin!), passes me.
Was super psyched to see the time in the 17s as I came down the final straight, nearly had my all-time PR of 17.45 (track), but not quite... And just a bit off women's record there too, 17.38. Maybe next time. Looking at Garmin data, the mile times show I really faded: 5:34, 5:45, 5:53, but my HR does kinda the right thing, starts at 175, steadily marches up to max at 188 at the end. I guess it should start lower, finish the same if I pace better, steeper slope.
Running 16:01 1.73 mi (9:16 / mi) +4m 9:12 / mi
ahr:143 max:152
Warm down with the guy that took the win, Joe and PG and joined by I think Lou towards the end. Around a different reservoir, it's filled with them out there!