Training Log Archive: AliCIn the 7 days ending Jul 17, 2011:
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Sunday Jul 17, 2011 #
7 AM
Running 6:42 0.7 mi (9:38 / mi) +8m 9:18 / mi
ahr:127 max:151
Orienteering 21:04 2.75 mi (7:40 / mi) +23m 7:28 / mi
ahr:156 max:172 17c
Early morning sprint training @ Yale, already hot!!
Didn't read well enough to 1, thought I could approach from the closer corner, had to go to stairs in corner. 5 went left, think it was fairly equal with going right, but 7 I think I did choose the wrong (long) way. Pretty smooth otherwise and was really trying to run fast, esp because Jordan passed me at 5 (he did some funny order of controls though...) and was trying to not lose any more time to him. Surprised my HR wasn't that high, but maybe because I'm tired from yesterday...
1914/2000
Didn't read well enough to 1, thought I could approach from the closer corner, had to go to stairs in corner. 5 went left, think it was fairly equal with going right, but 7 I think I did choose the wrong (long) way. Pretty smooth otherwise and was really trying to run fast, esp because Jordan passed me at 5 (he did some funny order of controls though...) and was trying to not lose any more time to him. Surprised my HR wasn't that high, but maybe because I'm tired from yesterday...
1914/2000
Orienteering 18:08 2.36 mi (7:41 / mi) +32m 7:22 / mi
ahr:161 max:172 10c
And round 2, a bit shorter course, different area. I was a bit bad right off the start, at least a bit because we couldn't start at the start b/c of construction, but still silly. Jordan got me when I slightly overran 2, then I was just a bit back from him the rest of the course, took 2 different routes, 5->6 I did the one with more stairs and intricate stuff, but don't think I lost any time. 9->10 I took a more direct route, Jordan went around back, think my route was slightly quicker, but not much... still, was slow leaving 10, had to find my way out, still need to remember to read ahead even to the finish!!!
1924/2000
1924/2000
Running 5:27 0.62 mi (8:45 / mi) +3m 8:37 / mi
ahr:137 max:146
10 AM
Running 7:47 0.73 mi (10:37 / mi) +23m 9:40 / mi
ahr:129 max:145
Orienteering 1:45:04 5.51 mi (19:04 / mi) +344m 15:58 / mi
ahr:140 max:161 23c
Long+Control Pick from Becky @ Trout Brook at 1:15
Oooh, tired. A very slow potato out there. Skipped from 17 to 28 because was tired and getting super dehydrated. Found it hard to read the map, boulders were a very different standard than yesterday, wish that most of them just weren't mapped!
Still, woods were nice, cool to have the mix up of really short and long legs, but I was not enough on the ball that I was actually doing much planning ahead, it was so hard just to execute the little legs in the cluterredness. The last hill was also pretty crazy cliffy. Feel like I was actually doing better on the long legs, had space to breathe and run.
1947/2000
Oooh, tired. A very slow potato out there. Skipped from 17 to 28 because was tired and getting super dehydrated. Found it hard to read the map, boulders were a very different standard than yesterday, wish that most of them just weren't mapped!
Still, woods were nice, cool to have the mix up of really short and long legs, but I was not enough on the ball that I was actually doing much planning ahead, it was so hard just to execute the little legs in the cluterredness. The last hill was also pretty crazy cliffy. Feel like I was actually doing better on the long legs, had space to breathe and run.
1947/2000
Saturday Jul 16, 2011 #
10 AM
Running 5:49 0.46 mi (12:42 / mi) +18m 11:19 / mi
ahr:126 max:149
Orienteering 48:21 3.82 mi (12:39 / mi) +157m 11:13 / mi
ahr:154 max:170 16c
Ansonia, Hatter's Revenge Men's Middle from last year's A-meet
Went pretty ok, first five I really would have loved controls to be certain I found the right boulders among many boulders... Did ok with 6, felt slow to 7. 8 was a bit unsure I had gotten to the clff, but must have been. 9->10 seemed a scary leg, but aimed for the steep hill on the way. 14 stumbled on an early littler open rock+cliff, but passed the real one slightly after.
Went pretty ok, first five I really would have loved controls to be certain I found the right boulders among many boulders... Did ok with 6, felt slow to 7. 8 was a bit unsure I had gotten to the clff, but must have been. 9->10 seemed a scary leg, but aimed for the steep hill on the way. 14 stumbled on an early littler open rock+cliff, but passed the real one slightly after.
Running 2:31 0.23 mi (10:57 / mi)
ahr:134 max:154
Running 5:01 0.39 mi (12:46 / mi) +11m 11:45 / mi
ahr:122 max:142
Orienteering 48:25 3.9 mi (12:25 / mi) +177m 10:53 / mi
ahr:156 max:176 4c
Ansonia, Relocation exercise with Jordan
Ok, note that this one had my most at L4 of any of my runs today. Had to push to keep up with Jordan, who I'm sure was still not going race-pace. Maybe I should be pushing harder all the time, I can run that fast through the woods, but can I run that fast and navigate... should be trying at least!!
Anyways, relocation was fun, first one I had an earlier theory that turned out to be wrong, but caught myself as I was heading over to the control. Managed 3 and 5 well from where Jordan left me, and for 7 figured out where I was, although it took quite a few seconds, and then had issues in the control circle, hmph.
Ok, note that this one had my most at L4 of any of my runs today. Had to push to keep up with Jordan, who I'm sure was still not going race-pace. Maybe I should be pushing harder all the time, I can run that fast through the woods, but can I run that fast and navigate... should be trying at least!!
Anyways, relocation was fun, first one I had an earlier theory that turned out to be wrong, but caught myself as I was heading over to the control. Managed 3 and 5 well from where Jordan left me, and for 7 figured out where I was, although it took quite a few seconds, and then had issues in the control circle, hmph.
2 PM
Running 1:26 0.15 mi (9:44 / mi) +1m 9:32 / mi
ahr:153 max:184
Orienteering 40:23 2.92 mi (13:50 / mi) +88m 12:39 / mi
ahr:155 max:169 10c
Fog-O
Kinda of a corridor-o exercise, but the corridors didn't go the most direct way, so the other choice was to go straight on a bearing and catch yourself the otherwise, which is mostly what I did.
Messed up 3 and 6. 3 I came out too low and just didn't figure out that I was in the greenish marsh forawhile, really should have been quicker about that. 6 I went to the wrong cliff, because I thought the one I was aiming straight at was too close to the marsh. It wasn't! Oh, also 9 went to the wrong cliff first, the one on the edge of the circle, should have stayed closer to the edge of the slope.
Kinda of a corridor-o exercise, but the corridors didn't go the most direct way, so the other choice was to go straight on a bearing and catch yourself the otherwise, which is mostly what I did.
Messed up 3 and 6. 3 I came out too low and just didn't figure out that I was in the greenish marsh forawhile, really should have been quicker about that. 6 I went to the wrong cliff, because I thought the one I was aiming straight at was too close to the marsh. It wasn't! Oh, also 9 went to the wrong cliff first, the one on the edge of the circle, should have stayed closer to the edge of the slope.
Running 5:10 0.42 mi (12:27 / mi) +52m 8:58 / mi
ahr:135 max:148
Running 9:35 0.74 mi (13:02 / mi) +29m 11:36 / mi
ahr:133 max:147
Orienteering 34:54 2.67 mi (13:04 / mi) +107m 11:37 / mi
ahr:153 max:170 10c
Slope-O
Getting tired, but hey, pretty much spiked everything! Guess might have been getting familiar with at least some areas of the map too. But anyways, nice to have a good one to end on!
So many major thanks to Becks for planning these, and also to Jordan for printing maps, great training day, Ansonia woods are still delightful mid-summer!
1897/2000
Getting tired, but hey, pretty much spiked everything! Guess might have been getting familiar with at least some areas of the map too. But anyways, nice to have a good one to end on!
So many major thanks to Becks for planning these, and also to Jordan for printing maps, great training day, Ansonia woods are still delightful mid-summer!
1897/2000
Running 1:19 [2] 0.14 mi (9:28 / mi)
ahr:143 max:150
Friday Jul 15, 2011 #
Note
(rest day)
Day off, much work done, a paper back out to co-I's but mostly people responded with, 'I'm not going to get to this for awhile because of a) conferencing b) vacation'. Maybe not great timing. Other than that, made my computer work hard.
Thursday Jul 14, 2011 #
1 PM
Running warm up/down 8:30 [1]
To/from gym
Strength (ankle) 15:30
Ankle drills in gym. Less crowded midday, but had basket ball and football coaches discussing recruiting/life/etc. for entertainment.
Strength (hammies) 4:30 [0]
Hammies were kinda sore today, from Monday? Or from Tues race? Hm
6 PM
Running 27:33 1.97 mi (13:59 / mi) +248m 10:03 / mi
ahr:133 max:153
Running up up up the hill with PG, Phil and, surprise (ok, not so surprise) VT visitor Ken! Accompanied by mosquitoes.
Orienteering 1:02:32 3.64 mi (17:11 / mi) +143m 15:19 / mi
ahr:127 max:158
Northfield Mtn. Green Y from some time in the past...
Gosh, well, that really didn't go well. I didn't feel tired, didn't feel impatient, but signs are that I was often not doing the most sensible thing...
#1 Tempted by too low reentrant, didn't figure it out, should have checked on up higher, not quite sure why I didn't have the patience, Phil was also milling about.
#2 Pretty good, although thought it was a smaller cliff slightly earlier, still happy with this leg, it's pretty vague heading in there, but I knew where I was when I crossed the trail and kept a good bearing.
#3 Oops, Peter flagged the wrong feature, but somehow I went straight to it... bizarre. Obviously deflected from bearing though, bad.
#4 Decided the reentrant along the way was the reentrant at the end, maybe not quite into the 1:15, but still, the don't actually go the same direction, should have realized before running around in a loop...
#5 Silly, was too lazy to run up a steep hill on the trail, so went way further and had to climb anyways?
#6 Hmmm, QR thinks it's hung a bit low (by where I finally found the streamer), I originally was almost to the center of the circle, but a bit high, so did a tour de hill looking for control, eventually had to come back down to hill to relocate...
#7-11 Finally orienteered like a normal human being. Reassuring to have a few good ones out there...
Ok, so to take away. Stay good with bearings when they are what you are going on (how many times have I had to take that lesson away??). When you cross a feature with direction, really check that it's going the way you think it is. If not, seriously evaluate which feature it is! Be aware of 1:15 scale. Don't be too lazy to run up hills.
Thanks to PG for streamering! Is much nicer to be running *to* things.
QuickRoute
1857/2000
Gosh, well, that really didn't go well. I didn't feel tired, didn't feel impatient, but signs are that I was often not doing the most sensible thing...
#1 Tempted by too low reentrant, didn't figure it out, should have checked on up higher, not quite sure why I didn't have the patience, Phil was also milling about.
#2 Pretty good, although thought it was a smaller cliff slightly earlier, still happy with this leg, it's pretty vague heading in there, but I knew where I was when I crossed the trail and kept a good bearing.
#3 Oops, Peter flagged the wrong feature, but somehow I went straight to it... bizarre. Obviously deflected from bearing though, bad.
#4 Decided the reentrant along the way was the reentrant at the end, maybe not quite into the 1:15, but still, the don't actually go the same direction, should have realized before running around in a loop...
#5 Silly, was too lazy to run up a steep hill on the trail, so went way further and had to climb anyways?
#6 Hmmm, QR thinks it's hung a bit low (by where I finally found the streamer), I originally was almost to the center of the circle, but a bit high, so did a tour de hill looking for control, eventually had to come back down to hill to relocate...
#7-11 Finally orienteered like a normal human being. Reassuring to have a few good ones out there...
Ok, so to take away. Stay good with bearings when they are what you are going on (how many times have I had to take that lesson away??). When you cross a feature with direction, really check that it's going the way you think it is. If not, seriously evaluate which feature it is! Be aware of 1:15 scale. Don't be too lazy to run up hills.
Thanks to PG for streamering! Is much nicer to be running *to* things.
QuickRoute
1857/2000
Wednesday Jul 13, 2011 #
Running 51:57
Amity Hills
Woke up, looked at watch, 6:07, ok so in time for Amity Hills. So rolled out of bed, into running clothes, then panic! Garmin doesn't work! Oh noooooo. Curious because while on cradle it happily proclaimed it was done charging. But removed it then it wouldn't turn on. Not cool! Will give it a rest and then try charging it again tomorrow, see if I can revive, anyone have any other tips??
Anyways, was a smidge late to the 6.15 meeting, but caught up to Mark on the warm up loop, and then did the 3 hills with him, chatting away. Joined the group for coffee afterwards too, chats about Sheia Bair and her work at the FDIC and about how courses are more and more online and some about upcoming VT 100 and WOC.
Woke up, looked at watch, 6:07, ok so in time for Amity Hills. So rolled out of bed, into running clothes, then panic! Garmin doesn't work! Oh noooooo. Curious because while on cradle it happily proclaimed it was done charging. But removed it then it wouldn't turn on. Not cool! Will give it a rest and then try charging it again tomorrow, see if I can revive, anyone have any other tips??
Anyways, was a smidge late to the 6.15 meeting, but caught up to Mark on the warm up loop, and then did the 3 hills with him, chatting away. Joined the group for coffee afterwards too, chats about Sheia Bair and her work at the FDIC and about how courses are more and more online and some about upcoming VT 100 and WOC.
Tuesday Jul 12, 2011 #
5 PM
Running 13:38 1.55 mi (8:49 / mi) +22m 8:26 / mi
ahr:131 max:147
Drills 6:29 0.44 mi (14:44 / mi)
ahr:135 max:149
Running drills while a 3 or 4 year old was showing off his bike riding skills. Very cute.
Running 3:36 0.42 mi (8:34 / mi)
ahr:142 max:163
Running 18:11 3.11 mi (5:51 / mi) +55m 5:33 / mi
ahr:180 max:189
Sweet, took down the PB a little bit more (12 seconds), can almost smell sub-18 on this course now... temperatures under 90 and racing flats might do the trick even.
Was a better race than 3 weeks ago, had a horde of highschool boys and some others take off too fast. I passed most before the mile, then reeled in two others before coming in through the lap. That left two close in front of me and Aaron who had taken off after the high school sprint (he ran a 5.20 first mile!).
Passed the two on the long straight at the bottom of the course along the river. Was just thinking to keep it nice and relaxed and under control, hoping I hadn't paced it wrong and that they would catch in the last mile.
Last mile hurt for sure, but went well, stomach only started complaining with about a quarter to go. Sprinted in, and they called out 18.10! I have 18.11, but either way, puts me in 6th on the all-time list, much safer than 9th. =) 5th is at 18.05...
Was a better race than 3 weeks ago, had a horde of highschool boys and some others take off too fast. I passed most before the mile, then reeled in two others before coming in through the lap. That left two close in front of me and Aaron who had taken off after the high school sprint (he ran a 5.20 first mile!).
Passed the two on the long straight at the bottom of the course along the river. Was just thinking to keep it nice and relaxed and under control, hoping I hadn't paced it wrong and that they would catch in the last mile.
Last mile hurt for sure, but went well, stomach only started complaining with about a quarter to go. Sprinted in, and they called out 18.10! I have 18.11, but either way, puts me in 6th on the all-time list, much safer than 9th. =) 5th is at 18.05...
C • PR 6
Running 13:47 1.71 mi (8:04 / mi) +28m 7:40 / mi
ahr:157 max:171
Splish-splash! Jumped into the river mid-warm-down. Water is amazing. Gotta love summer!
Monday Jul 11, 2011 #
4 PM
Running 9:44 1.18 mi (8:14 / mi) +16m 7:54 / mi
ahr:129 max:142
Strength (ankle physio) 15:19 0.31 mi (49:24 / mi)
ahr:107 max:147
Hadn't done ankle physio stuff properly since before heading to France, went to gym and did 6 x hopscotch, mogul jumps, twist jumps, 3 x squat jumps and then stuff on the BOSU ball.
Floppy ankle is tons better, actually started running sans brace starting in France, since I forgot it at Alex's, and hasn't felt unstable, so that's good! Crunchy ankle seems to be re-developing the crunch. Not as it bad as it has been, but there. But the exercises I'm doing are supposed to prevent that, so hopefully won't get too bad...
Floppy ankle is tons better, actually started running sans brace starting in France, since I forgot it at Alex's, and hasn't felt unstable, so that's good! Crunchy ankle seems to be re-developing the crunch. Not as it bad as it has been, but there. But the exercises I'm doing are supposed to prevent that, so hopefully won't get too bad...
Strength (hammies) 4:11 [0] 0.11 mi (38:02 / mi) +1m 36:59 / mi
ahr:74 max:82
3 x 12, 10, 10, since I hadn't done these in awhile either. Crowded times at the gym. No one else doing strange hopping around ankle stuff or fiddling around with an exercise ball doing hammies either.. everybody just loves their abs... or stretches
Running 49:06 6.28 mi (7:49 / mi) +75m 7:32 / mi
ahr:145 max:163
And from the gym, out to do the Emily Dickinson loop backwards. Nice to mix it up going the other way. Felt good to run, although a bit warm, about 90?