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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AliC

In the 7 days ending Sep 4, 2011:

activity # timemileskm+m
  Orienteering2 2:30:44 11.76(12:49) 18.93(7:58) 57249c
  Rollerskiing2 2:29:04 23.52(6:20) 37.85(3:56) 302
  Running4 1:38:09 12.24(8:01) 19.7(4:59) 233
  Strength1 5:00
  Total7 6:42:57 47.52 76.48 110749c
  [1-5]7 6:40:38

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Sunday Sep 4, 2011 #

10 AM

Running 5:05 intensity: (3:52 @1) + (1:13 @2) 0.5 mi (10:14 / mi) +9m 9:41 / mi
ahr:123 max:140

Orienteering race 45:03 intensity: (10 @0) + (24 @1) + (1:45 @2) + (6:40 @3) + (30:35 @4) + (5:29 @5) 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

Orienteering race 23:02 intensity: (11 @0) + (1:04 @1) + (12:24 @2) + (8:50 @3) + (33 @4) 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

Orienteering 23:52 intensity: (3:08 @1) + (14:29 @2) + (6:15 @3) 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

Saturday Sep 3, 2011 #

7 AM

Rollerskiing long 1:29:20 intensity: (22:01 @1) + (1:06:17 @2) + (1:02 @3) 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!

Friday Sep 2, 2011 #

5 PM

Running warm up/down 5:28 intensity: (11 @0) + (3:11 @1) + (2:06 @2) 0.51 mi (10:42 / mi) +7m 10:16 / mi
ahr:126 max:138

Orienteering 58:47 intensity: (15:18 @1) + (28:25 @2) + (15:04 @3) 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-F├ęclaz 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 intensity: (7 @0) + (21 @1) + (6:58 @2) + (57 @3) 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 intensity: (1:32 @0) + (11 @1) + (8 @2) + (12 @3) + (2:07 @4) + (13:38 @5) 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.

Running 16:01 intensity: (12 @1) + (15:49 @2) 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!

Wednesday Aug 31, 2011 #

4 PM

Strength 5:00 [1]

Busy day, snuck in hammies and 3 x 10 pushups, go arms go!

Tuesday Aug 30, 2011 #

12 PM

Running 9:49 intensity: (8 @0) + (2:26 @1) + (5:02 @2) + (2:13 @3) 1.09 mi (9:00 / mi) +56m 7:46 / mi
ahr:138 max:165

Warm up with Sergio, only noon runner around, and he's injured, some ab muscle that connects to leg, doesn't sound fun...

Running 30:09 intensity: (4:29 @1) + (7:51 @2) + (1:28 @3) + (3:07 @4) + (13:14 @5) 3.7 mi (8:09 / mi) +151m 7:14 / mi
ahr:161 max:187

Yee-ha! Some fast Orchard hills, 3.54, 3.58, 4.03, 4.06! So definitely fading, but I think my previous best was 3.59 and I definitely skipped straight to 4.10 or something after that. These were way more consistent.

So that's nice, shows I'm recovered from epic WOC week, and seem to be in good shape. Bring on next week's 5k, will now be shooting for the 27-year-old record (yep, records kept at this race for every, single year), which is 17.59- gotta break the 18!

Running 5:26 intensity: (4:41 @2) + (45 @3) 0.62 mi (8:44 / mi) +3m 8:36 / mi
ahr:143 max:161

Monday Aug 29, 2011 #

7 AM

Rollerskiing 59:44 intensity: (19:55 @1) + (38:49 @2) + (1:00 @3) 9.46 mi (6:19 / mi) +133m 6:03 / mi
ahr:133 max:157

Morningski with Alex on River Rd. Connecticut River pretty flooded, apparently things have been rough up in VT and in the Berkshires.

Just a simple ski again, to get the ski legs back, 2 x 10 min no poles and I did a 5 min stint of double-pole, trying to keep the elbow from freaking out with too much too soon! Alex coulda used a smidge of breakfast before...

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