Training Log Archive: AliCIn the 7 days ending Dec 1, 2011:
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Thursday Dec 1, 2011 #
7 PM
Running 17:38
ahr:127 max:137
After finishing last job application due today (woo!), ran home from work, dropped off stuff, then to track.
Job apps this week were to: Heidelberg; Charlottesville, VA; Munich; Toronto; and Ann Arbor.
Job apps this week were to: Heidelberg; Charlottesville, VA; Munich; Toronto; and Ann Arbor.
Drills 8:26 0.41 mi (20:34 / mi)
ahr:129 max:155
Drillification. Nice that there's a light that dimly illuminates the straightaway. Becoming chillier....
Running 6:12 0.65 mi (9:28 / mi)
ahr:121 max:137
Strength 14:01 [1] 0.08 mi (2:54:52 / mi) +1m 2:48:20 / mi
ahr:81 max:101
10 min abs, 2 min back, 2 min SJJs
Wednesday Nov 30, 2011 #
10 AM
Note
Drove up to Putney, VT to visit Zach of new ski grinding company Caldwell Sport. I guess they sell skis and probably have a waxing service too? Anyways, awesome that we have a really good local grinder in NE. Especially one only 1h away from Amherst!
Chatted a wee bit, but then down to skis. Brought up 4 pairs of classic to be tested for Stephi to use 2 of this season (aiming for 1 klister, 1 hardwax). Zach squeezed them all and sighted down the skis, and verdict: they're all really good skis! None quite klister, but one that'll probably do. So sent them all up to Stephi for her to test at camp and see which ones she likes.
Then on to my 4 pairs of skate skis. Same deal, squeeze + sight. But, the two skate cuts he hates. They will apparently just never be fast. So those are going to get used for NE ski-o type races that destroy skis from here on out... the other two, he liked, am getting two different grinds on them, one is slightly more for harder pack, that's getting a grind good in transformed snow, other one more of a new snow grind. Next year, can hopefully add a new pair to the quiver...
Chatted a wee bit, but then down to skis. Brought up 4 pairs of classic to be tested for Stephi to use 2 of this season (aiming for 1 klister, 1 hardwax). Zach squeezed them all and sighted down the skis, and verdict: they're all really good skis! None quite klister, but one that'll probably do. So sent them all up to Stephi for her to test at camp and see which ones she likes.
Then on to my 4 pairs of skate skis. Same deal, squeeze + sight. But, the two skate cuts he hates. They will apparently just never be fast. So those are going to get used for NE ski-o type races that destroy skis from here on out... the other two, he liked, am getting two different grinds on them, one is slightly more for harder pack, that's getting a grind good in transformed snow, other one more of a new snow grind. Next year, can hopefully add a new pair to the quiver...
6 PM
Cycling 1:00:00 [1]
To/from Newton with Brendan after afternoon workshop at the CfA on Data-intensive astronomy. Workshop was about half useful. The first half. The second half seemed to be web tools that aren't really that suited to stuff I do... ah well.
But, incident on the way back: ran into a pothole on some nasty road, instant tire deflate. Boo. So rattled my way (perhaps a tidge whine-ily) the miles back to Somerville.
But, incident on the way back: ran into a pothole on some nasty road, instant tire deflate. Boo. So rattled my way (perhaps a tidge whine-ily) the miles back to Somerville.
7 PM
Running 44:05 4.89 mi (9:01 / mi) +135m 8:18 / mi
ahr:131 max:159
Street-o minus most of the streets from the Alex/Ed home. Chitter-chatted with Brendan and Alex the whole way round, which meant I sometimes couldn't count. Headlamp also died part way round- just a dead battery I hope I hope!
Tuesday Nov 29, 2011 #
12 PM
Running 43:45 5.26 mi (8:19 / mi) +210m 7:24 / mi
ahr:149 max:181
Orchard Hills with the noonies! Actually, Alejandro wussed out, he wanted an easy flat run so scampered off somewhere else. So Sanjay joined for 2 and Sergio for 3, I decided my 3rd one hadn't totally fallen off the pace so did all 4.
But! Orchard Hills have changed! They are building a paved path up to the dorms there, right along where we run for at least part of it. So there is currently construction and bonus ditches and hay bales in the way. Route is slightly modified, but in the end should still allow for a good interval, if slightly less off-road running. Today there was also a bonus tree in the way in the early bit, you could hurdle if you tried, but you did have to try. The necessary leap scared Sergio...
Times were: 4.03, 4.10, 4.10, 4.12. So first was a bit fast (sensed Sanjay breathing down my neck for first 3/4), but others pretty consistent.
But! Orchard Hills have changed! They are building a paved path up to the dorms there, right along where we run for at least part of it. So there is currently construction and bonus ditches and hay bales in the way. Route is slightly modified, but in the end should still allow for a good interval, if slightly less off-road running. Today there was also a bonus tree in the way in the early bit, you could hurdle if you tried, but you did have to try. The necessary leap scared Sergio...
Times were: 4.03, 4.10, 4.10, 4.12. So first was a bit fast (sensed Sanjay breathing down my neck for first 3/4), but others pretty consistent.
Drills 6:43 0.44 mi (15:16 / mi)
ahr:143 max:158
Because a spoonful of drills keeps the injuries away...
Monday Nov 28, 2011 #
Note
Woke up in the middle of last night with an asthma attack, was kinda scary. The not-getting-enough-air feeling woke me up, and was better once I sat upright, but still had to fish around my apt for inhaler before it was really ok.
Had to use my inhaler a lot over the weekend home with brother + wife's dogs, but really strange I had to use in it my own apt, don't usually have issues here. Still, will keep inhaler closer by for a bit...
Had to use my inhaler a lot over the weekend home with brother + wife's dogs, but really strange I had to use in it my own apt, don't usually have issues here. Still, will keep inhaler closer by for a bit...
C • asthma 10
2 PM
Rollerskiing 1:29:46 12.33 mi (7:17 / mi) +96m 7:07 / mi
ahr:113 max:145
Ooh- was too nice to not go out this afternoon, so zipped home at 2pm and went out for an easy distance rollerski. In shorts! Went further along the bike path than ever before, and then poof! it ended. But on a nicely paved low-traffic road, so could just keep going.
On the way back, ran into the high school ski team out for a pre-season practice and chatted briefly. I helped out with their team a bit two years ago, hopefully I can again a bit this winter, I think last winter I just wasn't around that much...
Also, read Cat's Meow (Wisconsin) Classic Champs Red, GLOF Long Map 1, and then the 3 Middle maps from Högbo Bruk. Was trying to pick out the big features I'd like to use on first two, but found it hard, especially with the negative contourness of Cat's Meow.
On the way back, ran into the high school ski team out for a pre-season practice and chatted briefly. I helped out with their team a bit two years ago, hopefully I can again a bit this winter, I think last winter I just wasn't around that much...
Also, read Cat's Meow (Wisconsin) Classic Champs Red, GLOF Long Map 1, and then the 3 Middle maps from Högbo Bruk. Was trying to pick out the big features I'd like to use on first two, but found it hard, especially with the negative contourness of Cat's Meow.
Sunday Nov 27, 2011 #
Note
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
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 #
Note
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.
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.
C • Yey! 9
10 AM
Running 17:11 1.47 mi (11:42 / mi) +60m 10:23 / mi
ahr:129 max:154
Orienteering 35:24 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.
QuickRoute
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.
QuickRoute
Orienteering 14:40 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 0.68 mi (10:35 / mi)
ahr:137 max:153
2 PM
Running 14:18 1.09 mi (13:08 / mi) +63m 11:08 / mi
ahr:136 max:168
Orienteering 30:48 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 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.
QuickRoute
891/2000
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.
QuickRoute
891/2000
Running 11:03 0.96 mi (11:33 / mi)
ahr:128 max:159
Friday Nov 25, 2011 #
10 AM
Running 2:15 0.23 mi (9:44 / mi) +3m 9:21 / mi
ahr:122 max:138
Drills 1:49 0.1 mi (19:07 / mi)
ahr:123 max:144
Orienteering 1:05:24 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.
QuickRoute
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.
QuickRoute
Running 5:38 0.53 mi (10:35 / mi)
ahr:110 max:135
2 PM
Running 1:14 0.12 mi (10:27 / mi)
ahr:116 max:135
Orienteering 1:37:55 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!
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!