Training Log Archive: AliCIn the 7 days ending Nov 22, 2009:
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Sunday Nov 22, 2009 #
Event: WCOC Wooster Mountain
Orienteering race 56:26 [4] 5.8 km (9:44 / km)
WCOC event: Hemlock Hills, Red
Decent run, just a few mistakes. Didn't feel super springy out there, but not real sluggish either. Was a bit freaked out by the north lines not being perpendicular to the map edges at the beginning... made me suspicious of my bearings.
One mistake was flying what must have been right by #8, having decided that the spur I was looking for was further on. Probably just needed an extra map glance and checked in with the terrain- there were signals, just not slap-you-in-the-face obvious signals. Probably lost 1.5 min or so.
Other biggish one was just a poor route choice to #15, I decided to go up, and then down super-duper steep hillside. Around, on trails, would have been faster! (Realized this comparing splits with PG).
Only one minor ankle crunch just near the finish- must must must be getting better, I hope!
Decent run, just a few mistakes. Didn't feel super springy out there, but not real sluggish either. Was a bit freaked out by the north lines not being perpendicular to the map edges at the beginning... made me suspicious of my bearings.
One mistake was flying what must have been right by #8, having decided that the spur I was looking for was further on. Probably just needed an extra map glance and checked in with the terrain- there were signals, just not slap-you-in-the-face obvious signals. Probably lost 1.5 min or so.
Other biggish one was just a poor route choice to #15, I decided to go up, and then down super-duper steep hillside. Around, on trails, would have been faster! (Realized this comparing splits with PG).
Only one minor ankle crunch just near the finish- must must must be getting better, I hope!
Orienteering 50:17 [3]
Orange course with Eric, alternating navigating legs.
Was good fun, interesting to see how he orienteered (super well for 2nd time ever!), reminded me of when I was just starting! I did fine on my legs, but not amazing, came off the trail too late to #2, distracted by another small hill near #4 (too far east). Bit tired by the end, especially when we took an extra hilly route to 9!
Was good fun, interesting to see how he orienteered (super well for 2nd time ever!), reminded me of when I was just starting! I did fine on my legs, but not amazing, came off the trail too late to #2, distracted by another small hill near #4 (too far east). Bit tired by the end, especially when we took an extra hilly route to 9!
Running 9:00 [1]
Little jogging warm up around the neighborhood- super gorgeous day. Lovely.
Saturday Nov 21, 2009 #
XC skiing (rollerskiing, skating) 1:43:24 [1]
Was thinking of going over to train with CSU ski folks, but that would have been an 1h15 drive, and folks from around here were going somewhere just 30 min away, so opted for that.
Gorgeous, gorgeous ski! Perfect temperature, nice pavement, few cars, no killer downhills. No one exactly my speed to train with, but that was ok. Don and Sully were classic skiing (they are training for the Craftsbury marathon) and an engineering postdoc named Cody was along with rollerblades- he apparently picked up skiing while working on a project in Norway last year. I wish Norway and/or Sweden did more astrophysics!
Stopped at a little cafe/bakery for lunch afterwards called Bread Euphoria, yummy panini on scrumptious bread, so ended up buying the week's bread there too... =)
Route: North from Williamsburg, through Conway and just into Ashfield before taking a left on Ludwig road- follow this up up up to the top.
Gorgeous, gorgeous ski! Perfect temperature, nice pavement, few cars, no killer downhills. No one exactly my speed to train with, but that was ok. Don and Sully were classic skiing (they are training for the Craftsbury marathon) and an engineering postdoc named Cody was along with rollerblades- he apparently picked up skiing while working on a project in Norway last year. I wish Norway and/or Sweden did more astrophysics!
Stopped at a little cafe/bakery for lunch afterwards called Bread Euphoria, yummy panini on scrumptious bread, so ended up buying the week's bread there too... =)
Route: North from Williamsburg, through Conway and just into Ashfield before taking a left on Ludwig road- follow this up up up to the top.
Friday Nov 20, 2009 #
Running 33:48 [1]
Up and out the door at 6.10am to meet Amity hill folks- no one else showed! Ok, so it was pouring out, and dark, but I kinda thought they liked being tough and going no matter what... so ran back down the hill to my apt, dropped off extra clothes and went out for a little run. It really was pouring, soaked within minutes. Easy day.
Thursday Nov 19, 2009 #
Running intervals (Orchard Hill) 12:34 [5]
Orchard hill intervals with Sanjay and Paul. Paul went quick on the first one, and I followed, ended up new PR! Then got slower again for the 2nd and 3rd- but stayed under 4.20 for all!
4.03
4.14
4.17
4.03
4.14
4.17
Running 27:00 [3]
Warm up, down, recoveries. Far too warm out to snow....
Wednesday Nov 18, 2009 #
Crosstrainer warm up/down 25:00 [1]
Warm up and cool down. Decided to cross-train today as my knee was hurting Monday... don't think anything is wrong, but just a low-impact day in case.
Running (treadmill) 15:00 [2]
5 more min warm up, then 2 min recoveries
Running intervals 5:00 [5]
Some high-quality work. May be getting a bit cold to do true speedwork outside... so 5 x 1 min at:
11 mph = 81.6 s/400
10.5
10.7
10.8
10.9
Hard to do really good speed on a treadmill, but this is an attempt at least!
11 mph = 81.6 s/400
10.5
10.7
10.8
10.9
Hard to do really good speed on a treadmill, but this is an attempt at least!
Strength (climbing) 20:00 [1]
Climbed 5 routes I think? Getting to be comfy with 5.8s, time to work on 5.9s- tried one at the end and there was one move I really couldn't get.
Strength 8:00 [1]
8 min abs with David and Christina after climbing.
Tuesday Nov 17, 2009 #
Running (night trail) 1:25:00 [3]
Amethyst Brook with Sanjay and Paul @ 6pm
Pretty tough night time trail run! Up up up from pretty close to the beginning up Mount Orient, then around a bit on the other side, up a bit more and flying back down on the way back.
Crunched the ankle a few times, never too badly, think thats good for how fast we were going with little time to process the minimal visual input into foot placement! (Also: no ankle brace.) Ankles were actually quite tired to start with from Sunday still... didn't kill them tonight, must make them stronger!
Ran with mini headlight and my bike light in my hand (far brighter).
Pretty tough night time trail run! Up up up from pretty close to the beginning up Mount Orient, then around a bit on the other side, up a bit more and flying back down on the way back.
Crunched the ankle a few times, never too badly, think thats good for how fast we were going with little time to process the minimal visual input into foot placement! (Also: no ankle brace.) Ankles were actually quite tired to start with from Sunday still... didn't kill them tonight, must make them stronger!
Ran with mini headlight and my bike light in my hand (far brighter).
Monday Nov 16, 2009 #
Strength 20:00 [1]
Just a core workout, forgot running clothes to work and wasn't motivated to run in the dark once I got back!