Training Log Archive: AliCIn the 7 days ending Jul 24, 2011:
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Sunday Jul 24, 2011 #
8 AM
Running 1:27:42 10.57 mi (8:18 / mi) +68m 8:08 / mi
ahr:132 max:151
Long run with Stephi after canoeing over to Rockhaven. Went down South Kahshe Lake Rd. until the deerfly swarm got to be too much...
Strength (ankle) 1:45 [1] 0.06 mi (29:02 / mi)
ahr:123 max:131
Brief interlude
Running 5:06 0.56 mi (9:04 / mi) +3m 8:55 / mi
ahr:125 max:141
Strength (ankle) 4:56 0.14 mi (35:17 / mi) +1m 34:31 / mi
ahr:140 max:153
Jumpy ankle drills
2 PM
Swimming 7:44 [2] 0.0 mi
2 x rock off the front dock. Have not been swimming in ages, arms tired even after just this weency bit afterwards!
Saturday Jul 23, 2011 #
Note
(rest day)
In Canada at cottage! 10h of driving with the little sis, an interesting route choice once (still have to figure out what we did...) and an immediate dip in the lake upon arrival. Yay for swimming!
Friday Jul 22, 2011 #
7 AM
Running 7:02 0.51 mi (13:42 / mi) +17m 12:25 / mi
ahr:129 max:154
Drills 7:14 0.24 mi (30:14 / mi)
ahr:124 max:140
Orienteering 1:05:54 4.0 mi (16:29 / mi) +318m 13:13 / mi
ahr:153 max:172 21c
Morning training at NorwottuckNE with Alex, PG, Phil, awesome to beat the heat and get a good o-session in. A PG planned (and streamered!) course, with an uphill trail run, then control pick, then some longer legs that were quite compass-dependent.
I could not find 3. Not here not there, not anywhere. Looking at GPS track on QR, I did not go far enough. But there is no way I stopped only 10m away from the control multiple times, visibility wasn't that bad. Instead, control, and I believe the actual feature are a bit further south than mapped. Because we came back to this control from 10 and to 12 and pegging the track at those two, the control, which really was on a little hill top, is south of the circle. But I will disclose my GPS track was really finicky today, it may not have had the best of locks on satellites or something...
Anyways, other than 3, the rest of the control pick went really quite well. I had read the whole thing on the trail run up to 1, so was prepared for each change in direction.
Then bobbled some on the slightly longer legs. 13 was heading straight in, paniced when I couldn't see control coming into it, and popped over to the spur on right to check. 14 first came and slowed down in reentrant on the near side of the spur. 16 thought I was on a good bearing from the rockpile, hit the top of the lower of the two streams though... 17 finally spiked, 18 was a bit high. 20 was straight on bearing, didn't like the two rocks I first found as they seemed piddly and no streamer, kept going, but nothing else better, so returned, still no streamer, but figured PG migth not have done this loop. Finish- what??? basically ran past it and heading up the hill. Must have left brain at 22.
Really enjoyed running out there this morning, even if the legs were a bit tired from yesterday. Got really frustrated at 3, esp when I asked first Phil and then Alex if they had found it and both said 'Yep' without any indication that it had been hard. Why the heck did I have such a mental block in going farther?
QuickRoute
2027/2000
I could not find 3. Not here not there, not anywhere. Looking at GPS track on QR, I did not go far enough. But there is no way I stopped only 10m away from the control multiple times, visibility wasn't that bad. Instead, control, and I believe the actual feature are a bit further south than mapped. Because we came back to this control from 10 and to 12 and pegging the track at those two, the control, which really was on a little hill top, is south of the circle. But I will disclose my GPS track was really finicky today, it may not have had the best of locks on satellites or something...
Anyways, other than 3, the rest of the control pick went really quite well. I had read the whole thing on the trail run up to 1, so was prepared for each change in direction.
Then bobbled some on the slightly longer legs. 13 was heading straight in, paniced when I couldn't see control coming into it, and popped over to the spur on right to check. 14 first came and slowed down in reentrant on the near side of the spur. 16 thought I was on a good bearing from the rockpile, hit the top of the lower of the two streams though... 17 finally spiked, 18 was a bit high. 20 was straight on bearing, didn't like the two rocks I first found as they seemed piddly and no streamer, kept going, but nothing else better, so returned, still no streamer, but figured PG migth not have done this loop. Finish- what??? basically ran past it and heading up the hill. Must have left brain at 22.
Really enjoyed running out there this morning, even if the legs were a bit tired from yesterday. Got really frustrated at 3, esp when I asked first Phil and then Alex if they had found it and both said 'Yep' without any indication that it had been hard. Why the heck did I have such a mental block in going farther?
QuickRoute
2027/2000
5 PM
Note
Left calf has been freaking out all afternoon. Not at all sure why, felt fine after running. All I was doing was biking all over town doing errands, maybe a bit dehydrated. Hoping it calms down, tomorrow was planned to be off anyways...
Thursday Jul 21, 2011 #
11 AM
Running 11:21 1.3 mi (8:43 / mi) +50m 7:47 / mi
ahr:143 max:163
Running tempo 34:57 1.83 mi (19:06 / mi) +190m 14:26 / mi
ahr:155 max:182
Lots of different potential noon running plans, ended up with my suggestion of doing 15 x 30s hill reps with Sanjay at 11am, Alejandro did his own thing earlier at the track attempting to avoid heat.
We ran the normal Orchard Hill loop for warm up, then use the trail up the hill that the "Ali loops" went up from the PG-modified SSDTAAR course. Plan was sets of 5 with recovery just on the way down, then longer breaks in between. Was pretty brutal, sweating wasn't really working to cool off, felt like I was radiating heat.
Sanjay stopped after 2 sets, I convinced myself to do at least 3/5 of the last set. A cold shower right after felt sooooo good.
Then noonrunners had a lunch to include the injured members of the crew. Barry is healing from knee surgery, which has hopefully worked, Nina's hamstring still seems a problem, Dan still at the one-run-a-week-only-on-trails level...
We ran the normal Orchard Hill loop for warm up, then use the trail up the hill that the "Ali loops" went up from the PG-modified SSDTAAR course. Plan was sets of 5 with recovery just on the way down, then longer breaks in between. Was pretty brutal, sweating wasn't really working to cool off, felt like I was radiating heat.
Sanjay stopped after 2 sets, I convinced myself to do at least 3/5 of the last set. A cold shower right after felt sooooo good.
Then noonrunners had a lunch to include the injured members of the crew. Barry is healing from knee surgery, which has hopefully worked, Nina's hamstring still seems a problem, Dan still at the one-run-a-week-only-on-trails level...
Wednesday Jul 20, 2011 #
8 AM
Running 13:00 1.63 mi (7:58 / mi) +28m 7:34 / mi
ahr:137 max:158
Running 3:15 0.22 mi (14:27 / mi)
ahr:126 max:147
Orienteering 21:51 2.25 mi (9:43 / mi) +67m 8:53 / mi
ahr:157 max:174 20c
Cemetery Hill, 3.2k course, run the once before, but pretty poorly...
Well, way better than first time, although that area of first controls is still scary, ran straight towards 2, thwarted by dark green, then contemplated itf it was already the dark green just before the trail before realizing it couldn't be and going a bit around. 15 seconds? 3 was timid but ok, 6 and 7 much better, but going some on memory.
Did the cuts on the meadow for 9 and 10, tried to run past 13 again (tried to run straight E from other depressions, was off?). 14 again memory helped, 15 tried a different route, ran into barbed wire, but not bad, 17 way better approach. 19 still went over wall through meadow trails route, but think the other backtracking one is better...
1991/2000
Well, way better than first time, although that area of first controls is still scary, ran straight towards 2, thwarted by dark green, then contemplated itf it was already the dark green just before the trail before realizing it couldn't be and going a bit around. 15 seconds? 3 was timid but ok, 6 and 7 much better, but going some on memory.
Did the cuts on the meadow for 9 and 10, tried to run past 13 again (tried to run straight E from other depressions, was off?). 14 again memory helped, 15 tried a different route, ran into barbed wire, but not bad, 17 way better approach. 19 still went over wall through meadow trails route, but think the other backtracking one is better...
1991/2000
Orienteering 18:38 1.69 mi (11:01 / mi) +61m 9:55 / mi
ahr:162 max:173 15c
Woo, woo! Broke the 2000 control goal on #9 of this course! Sweet.
Cemetery Hill, on a new bit to the east. Little course around, I messed up 5, stopping at another, quite a bit smaller field of rocks too close to 4. Whoops, distance judgement anyone? So Jordan caught me there, although he immediately turned his ankle and had a bit of a break. Still caught me up the hill to 6 already, jeez!
9 I stopped to check out the earlier rock zone in white, cause I was uncertain of distance judgement, and knew it was the one PG couldn't find. Jordan went straight to the right one, so kinda lost him there.
11 was nasty to get to, didn't find a great way through the thorns and then went back down and around to 12, bet Phil was faster with the high route, but was too nervous about green to try the passage way of lighter green.
Went straight to 15, Jordan was rebounding off road, but slightly ahead, he won heading in.
Good morning training, even if a quick scamper to work!
2006/2000 (suppose I keep counting?)
Cemetery Hill, on a new bit to the east. Little course around, I messed up 5, stopping at another, quite a bit smaller field of rocks too close to 4. Whoops, distance judgement anyone? So Jordan caught me there, although he immediately turned his ankle and had a bit of a break. Still caught me up the hill to 6 already, jeez!
9 I stopped to check out the earlier rock zone in white, cause I was uncertain of distance judgement, and knew it was the one PG couldn't find. Jordan went straight to the right one, so kinda lost him there.
11 was nasty to get to, didn't find a great way through the thorns and then went back down and around to 12, bet Phil was faster with the high route, but was too nervous about green to try the passage way of lighter green.
Went straight to 15, Jordan was rebounding off road, but slightly ahead, he won heading in.
Good morning training, even if a quick scamper to work!
2006/2000 (suppose I keep counting?)
Tuesday Jul 19, 2011 #
3 PM
Running warm up/down 11:01 1.5 mi (7:20 / mi) +25m 6:58 / mi
ahr:144 max:155
Running warm up/down 3:15 0.36 mi (9:02 / mi) +1m 8:57 / mi
ahr:119 max:134
Orienteering 10:56 1.53 mi (7:09 / mi) +6m 7:04 / mi
ahr:165 max:177 13c
Sprint #2, UMass Campus
Quick quick quick, and I should know this place living here! Phil than Cristina than me than Jordan started. First little section around the huge flat concrete building was fun, but tricky, I did well through it, made sure to read my control descriptions whenever it was helpful to know what side of wall things were on.
5- didn't find streamer, but was def on north side of wall, so went on
6- cute stepping stone-bench over water
7- some guy was nearly sitting *on* the control on his cell phone, went right to it anyways
8-9-10 chasing down Cristina, she really put on the speed to stay ahead to 10!
12- didn't see the streamer initially, was further towards SE building than I was expecting
13-finish- trying to avoid being caught by Jordan!!
Fun times, hard running!
1959/2000
Quick quick quick, and I should know this place living here! Phil than Cristina than me than Jordan started. First little section around the huge flat concrete building was fun, but tricky, I did well through it, made sure to read my control descriptions whenever it was helpful to know what side of wall things were on.
5- didn't find streamer, but was def on north side of wall, so went on
6- cute stepping stone-bench over water
7- some guy was nearly sitting *on* the control on his cell phone, went right to it anyways
8-9-10 chasing down Cristina, she really put on the speed to stay ahead to 10!
12- didn't see the streamer initially, was further towards SE building than I was expecting
13-finish- trying to avoid being caught by Jordan!!
Fun times, hard running!
1959/2000
Orienteering 15:17 0.82 mi (18:38 / mi) +48m 15:46 / mi
ahr:171 max:185 12c
And course #1 from Alex!
Up up the hill to start, jeez felt slow! And was a bit nervous of missing the control, cause have messed up this hill a lot. There are a lot of bonus downed tress, btw. Finding the right one admist them all was a smidge tricky, but got it with only a small slow-down of worry.
Then hammer down the hill, initially tried tried to go to wrong corner for 3, boo. 5 messed up, went straight too, not worrying to much, cause no dark line, but then can't get through, because big giant fence. Then saw Peter in the little room there watching, what?? Look at my map, see there is a way around, go for it. Turns out, you can get through the fence, and it's legal cause mapped that way.... whoops. Jordan went through. Then he took of one way for 6, flustered from messing up 5 so bad followed, but was not the better route.
Anyways, then we battled it out for the rest of the course, I had a bit better to 8, others only differed in micro route choice.
1971/2000
Up up the hill to start, jeez felt slow! And was a bit nervous of missing the control, cause have messed up this hill a lot. There are a lot of bonus downed tress, btw. Finding the right one admist them all was a smidge tricky, but got it with only a small slow-down of worry.
Then hammer down the hill, initially tried tried to go to wrong corner for 3, boo. 5 messed up, went straight too, not worrying to much, cause no dark line, but then can't get through, because big giant fence. Then saw Peter in the little room there watching, what?? Look at my map, see there is a way around, go for it. Turns out, you can get through the fence, and it's legal cause mapped that way.... whoops. Jordan went through. Then he took of one way for 6, flustered from messing up 5 so bad followed, but was not the better route.
Anyways, then we battled it out for the rest of the course, I had a bit better to 8, others only differed in micro route choice.
1971/2000
Running warm up/down 3:46 0.41 mi (9:14 / mi)
ahr:147 max:161
5 PM
Rollerskiing 10:00 [1]
Rollerskiing with Cristina just across the road, watching her technique, trying to give a few pointers and such!
Monday Jul 18, 2011 #
6 PM
Running 12:23 1.19 mi (10:24 / mi) +14m 10:02 / mi
ahr:118 max:164
Easy run over to the gym, looking at London City Race map, just had gotten to the tricky stuff...
Strength (ankle) 16:28 0.72 mi (22:52 / mi) +5m 22:23 / mi
ahr:101 max:142
Crowded, saw Phil there too! Scared of ankles, Becky reminded me what limestone pavements are like by brining up Whitbarrow and then Alex twisting over the weekend, suppose the best I can do is try to keep them strong...
Strength (hammies) 5:00 [0] 0.08 mi (1:00:58 / mi)
ahr:73 max:79
Strength (abs) 5:01 0.04 mi (1:53:43 / mi) +24m 42:16 / mi
ahr:76 max:91
Running 13:50 1.17 mi (11:49 / mi) +26m 11:04 / mi
ahr:143 max:165
Run back, trying to make sense of the multi-level Barbican, crazy hard!