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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AliC

In the 7 days ending Nov 27, 2011:

activity # timemileskm+m
  Orienteering4 4:50:53 18.22(15:58) 29.32(9:55) 111558c
  Running6 2:26:28 15.06(9:43) 24.24(6:03) 486
  Rollerskiing1 1:00:00
  Strength3 41:17
  Drills1 1:49 0.1(19:07) 0.15(11:52)
  Total10 9:00:27 33.38 53.72 160158c
  [1-5]10 8:58:57

» now

Sunday Nov 27, 2011 #


Drove a lot today, mostly with company of Stephi, but failed to chat to Zach about ski grinds, because he wasn't there. Boo.
6 PM

Strength 6:16 [1]

3 x 20 pushups- woo made it to 20 before Dec!
1 leg hammies - 5 each side through the progression

Strength 14:01 [1]

10 min abs, 2 min back, 2 min SJJs

Saturday Nov 26, 2011 #


Awesome training times at Blue Mountain and Harriman yesterday and today! Legs were pretty sore from 5 mi effort on Thursday, but the terrain is just so delightful and had really good exercises/race reruns so mostly could ignore. Well, harder to ignore on some of the uphill slogs...

But anyways, super-good times, thanks to Neil for hosting us, Ian for planning today's training + printing, Sergei and Greg for streamering the '02 Billygoat re-run and Jagge for yesterday's overwhelmingly difficult exercise.

Cool to meet New Zealander Anna, who's in New Haven for next few months!

Real logging tomorrow, currently exhuasterated.
10 AM

Running 17:11 intensity: (8:44 @1) + (8:27 @2) 1.47 mi (11:42 / mi) +60m 10:23 / mi
ahr:129 max:154

Orienteering 35:24 intensity: (4 @0) + (1:44 @1) + (13:45 @2) + (17:36 @3) + (2:15 @4) 2.52 mi (14:03 / mi) +88m 12:40 / mi
ahr:153 max:169 19c

TT 2010 Middle Rerun

Started last of the group, theoretically chasing down Neil, but never saw him. Legs hurt, but warm up made it so I could at least run without flinching, so out there to focus on a control-picky middle! At the beginning stated goal of knowing how I was going to exit controls, Neil suggested I also look for big features to follow.

But then the beginning bit was all in green, so you couldn't look for big features, so didn't really get that mode started... was doing better at least having a plan for exiting, although not always the best, totally should have cared more about avoiding green out from 4, for one thing!

Major issue to 6, when the upper marsh was way bigger than mapped and fooled me into thinking it was the lower version, not that that fit with other things around!!!

Then a major blow up to the last control 19. I just didn't go the right direction at all! I think I hadn't realized I needed to go downhill. But still, going at least 30 degrees off and I swear I have some memory of looking at my compass. Plans that would have worked better: 1) Pay attn to contours, the hill to the left of the line would have been awesomely helpful if I had noted 2) Actually follow my compass bearing even vaguely correctly 3) Use big marsh off to the right

So that was really terrible and feel super-silly looking at my QR track.


Orienteering 14:40 intensity: (3:02 @1) + (9:58 @2) + (1:38 @3) + (2 @4) 1.09 mi (13:27 / mi) +53m 11:41 / mi
ahr:142 max:166 4c

Redid 18->19 and then also 3 through 6 because they were also on the way back. Was helpful to put together how things went so terribly wrong to 19 and execute well. Also neat to see how to milk extra second out of 3-6, was totally possible and mostly involved avoiding green a bit more, and then just IDing marsh correctly to 6.

Running 7:13 intensity: (1:30 @1) + (5:43 @2) 0.68 mi (10:35 / mi)
ahr:137 max:153

2 PM

Running 14:18 intensity: (21 @0) + (3:47 @1) + (7:42 @2) + (1:59 @3) + (29 @4) 1.09 mi (13:08 / mi) +63m 11:08 / mi
ahr:136 max:168

Orienteering 30:48 intensity: (26:43 @1) + (3:48 @2) + (17 @3) 0.59 mi (52:11 / mi) +18m 47:40 / mi
ahr:109 max:161

Line-O. Good to do, slightly off at least twice. Hard in green.

Orienteering 46:42 intensity: (16 @0) + (16:14 @1) + (29:39 @2) + (33 @3) 2.49 mi (18:45 / mi) +212m 14:50 / mi
ahr:134 max:156 6c

Route-planning-while running exercise. Although there was little juice left in the legs, and the short legs we were supposed to plan routes seemed to mostly be uphill... so was more route-planning-while-slogging uphill exercise, but still, was moving and trying to see map/think at the same time.

Sans magnifier, because I managed to break that during the lunch.

Long legs went fine if not speedy. I like my route to 1, but maybe the guys' upper route to 3 was better, Brendan killed me on it by 3.5 minutes or something! (He was almost certainly running faster though!) Although my lower reentrant was gorgeous running too, I do think their upper approach to control is nicer. To 6, I probably could have cut up a bit early from running along side the marsh, but otherwise think it was basically the best route, those streams were nice to use.


Running 11:03 intensity: (7:21 @1) + (3:18 @2) + (24 @3) 0.96 mi (11:33 / mi)
ahr:128 max:159

Friday Nov 25, 2011 #

10 AM

Running 2:15 intensity: (10 @0) + (43 @1) + (1:22 @2) 0.23 mi (9:44 / mi) +3m 9:21 / mi
ahr:122 max:138

Drills 1:49 intensity: (12 @0) + (53 @1) + (44 @2) 0.1 mi (19:07 / mi)
ahr:123 max:144

Orienteering 1:05:24 intensity: (24:29 @1) + (36:08 @2) + (4:47 @3) 3.46 mi (18:54 / mi) +242m 15:32 / mi
ahr:135 max:163 11c

Jagge's Overwhelmingly Difficult Exercise

So, I found this really, really hard. The map only had contours, not even any form lines, and then the area right before each control was blanked out. Eep!

The point was to try to use big contour features and run fast. I really couldn't do that at all without my compass to orient me, and still found it really hard to match either the map to terrain or terrain to map. I think I missed having cliffs and marshes the most. Something to work on, because as is, this method doesn't work for me.

Kinda entirely missed 12, knew it, but was too tired to go back, legs in hurt-mode.


Running 5:38 intensity: (5:31 @1) + (7 @2) 0.53 mi (10:35 / mi)
ahr:110 max:135

2 PM

Running 1:14 intensity: (9 @0) + (43 @1) + (22 @2) 0.12 mi (10:27 / mi)
ahr:116 max:135

Orienteering 1:37:55 intensity: (18 @0) + (12 @1) + (18:46 @2) + (42:51 @3) + (35:13 @4) + (35 @5) 8.07 mi (12:08 / mi) +502m 10:10 / mi
ahr:162 max:177 18c

Lunch break at Neil's, then back out for the 2002 Billygoat Rerun!

Legs did not start so spry, but 1-2-3 go and Ian bolts off the line, Brendan not far behind, so ok, time to try to keep up! But Ian was going far far too fast, so kinda just was happy a bit behind Brendan most of the trail route to 1, took a slightly different choice at one point, but didn't end up much different.

2-3 we were in contact, some slightly different choices, I was generally slower, getting helped seeing them head into the control- nice open woods! A vortex swalled Brendan at 3, so then was just chasing Ian to 4, 5, 6, but loosing a bit by bit, so he was pretty out of sight by 6. Ah well, I thought, but then after the slog up the big hill to 7 (ate a Gu), saw Ian coming into the control from the left. Huh!

So race was briefly back on, but I can't really keep up on the downhill, and actually my right ankle kinda started having painful back-crunching issues, happens particularly on downhills. So Ian was pretty much gone again to 8, and then I was a muppet to 9, both in deciding on the low route, which side hills and then climbs in nastiness, so not fast, and also in executing, went too low early. Bah. So then was super duper surprised to see Ian again at 10, which went better for me.

But that was the last time I saw him til the finish, I was a goof to both 11 and 12 which didn't help. Comparing splits I was consistently loosing time on most of the controls on that second loop.

Still, beat the sunset, and finished the race in not a bad time, considering how legs felt!

Thursday Nov 24, 2011 #

8 AM

Running 5:32 intensity: (28 @1) + (4:33 @2) + (31 @3) 0.69 mi (8:03 / mi)
ahr:146 max:163

Running race 29:22 intensity: (12 @1) + (10 @2) + (14 @3) + (7:18 @4) + (21:28 @5) 5.0 mi (5:52 / mi) +117m 5:29 / mi
ahr:177 max:185

5 mi Turkey Trot from Arlington High School

Pretty good race! Think I paced it just about right, started off fast, but comfy. Race starts out flat for a bit, then up up up during the second half of first and first half of second mile. From there, rolls up and down but trending up until the turn around at 2.5.

Felt ok on first big hill, first mile 6.15, then second in 6.09 and those were the up-hilly ones. Was pretty close to the front, still could see the lead guys til the turn around. At the turn around, could gauge where the other women were, hm, one seemed not totally out of contact, have to keep the pace! A bit of an uphill during the 4th mile really hurt, was debating if I'd gone too fast, but was able to hold it together, woo!

Then flying the down for final 1.5 miles, ouchie in the quads. Why didn't my downhill intervals properly prepare me? Guess maybe would have been worse otherwise.

Happy with time, and 8th overall, first woman by 30 seconds or so. Perhaps a course record? The woman who usually wins thought her best was 29.28, so maybe! And 2 years ago I was 31:07, so PR for me at least!

Running 12:55 intensity: (3:07 @1) + (9:48 @2) 1.1 mi (11:47 / mi) +11m 11:25 / mi
ahr:133 max:149

Wednesday Nov 23, 2011 #

4 PM

Running 39:47 intensity: (24:30 @1) + (15:17 @2) 3.2 mi (12:26 / mi) +232m 10:09 / mi
ahr:114 max:152

Little trot around Mt. Tom on the way home. Kinda getting dark. But oh! There's a new mountain bike trail on the bit south of the road right next to I-91... obviously made really recently.

Tuesday Nov 22, 2011 #

Rollerskiing tempo 1:00:00 intensity: (40:00 @2) + (20:00 @3)

Scoped up from work by the Alex-mobile after her exam, out to rollerski on River Rd. Except forgot Garmin, as did Alex, so we low-teched it, timing via cell phone left in car... also forgot to bring contacts and hey, for good measure my pole strap broke in the middle of the first interval. And I lost an earring in the depths of the Alex-mobile as soon as I got in it... right, one of *those* days.

But was actually a great workout, so nice to be out in the pleasant-temped part of the day. Especially nice to have company. Intervals (double bumps aiming for threshold) were hard, but not quite killer, kept focusing on looking up and thinking about good technique. Annoying to have to grip the right pole so hard, but whatevs, we no-poled it as soon as intervals were over.
10 PM

Strength 7:00 [1]

Hmph, didn't mean to wait so long before push-ups and hammies, but ended up being. 19 now on push ups (almost to 20 before the Dec due-date!) and switched to one-leg hammies, so back down to 5. One leg is seriously harder!!!

Monday Nov 21, 2011 #

Strength 14:00 [1]

Gosh-a-roni were legs sore today! Trips up and downstairs in the tower let me know it... quads, one of right hamstrings, calves. Also woke up kinda sniffly, so def a day off, just some abs+back+SJJs to wrap it up.

And I have telescope time in Jan-Feb on a mm telescope in Spain. Hopefully won't be in Tahoe WC time... wouldn't be good to duck out of, although could probably make someone else on the proposal go observe for me. Crossing fingers for not that week!

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