Training Log Archive: AliCIn the 7 days ending Sep 11, 2011:
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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!