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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AliC

In the 7 days ending Dec 4, 2011:

activity # timemileskm+m
  Orienteering5 3:34:52 12.3 19.79 56668c
  Running6 2:09:17 12.79 20.59 386
  Rollerskiing1 1:29:46 12.33(7:17) 19.84(4:31) 96
  Cycling1 1:00:00
  Drills2 15:09 0.85(17:49) 1.37(11:04)
  Strength1 14:01 0.08(2:54:52) 0.13(1:48:39) 1
  Total10 8:43:05 38.35 61.72 104968c
  [1-5]10 8:42:28

» now

Sunday Dec 4, 2011 #

11 AM

Running 5:16 [1] 0.58 mi (9:02 / mi) +6m 8:45 / mi
ahr:120 max:145

Orienteering race 41:57 intensity: (3:37 @1) + (6:16 @2) + (10:28 @3) + (21:32 @4) + (4 @5) 6.1 km (6:53 / km) +144m 6:09 / km
ahr:158 max:178 14c

WCOC Sessions Wood, Red

So kept up the feistiness from yesterday's chasing-start battle and ran fast, ended up winning, woo! (Just a few seconds up on Brendan, a minute on Neil.) A few smallish mistakes, to 6, 13, and then was really uncomfy right off the start, perhaps partially because I had some doubt whether 1 was in the right place or not, as there was some debate about that a bit before I left...

1 - nervous, unsure if control had been moved to right spot, or what was happening. and didn't manage to make sense of boulders along the way in anyways.
2 - out to trail right away, wanted to take first right turn, but didn't, momentarily really confused, but ended up taking the second one and it all worked, still, scary
3 - left 2 poorly, heading straightish at beginning, which meant up the spur and then back down through green, should have just started bailling down through green. then close to control, I had flipped the contours while envisioning, so had to have a rethink about that!
4, 5 - fine
6 - uhh, lost it in the vague saddle, went too high towards hilltop, hence pretty far right of control (80 m), luckily spotted it... not cool, could have been a way bigger mistake. should have thought about not going up at all from saddle, because shouldn't have needed to at all.
7, 8, 9 - fine
10 - road run! becomes paved ~100m before marked on map though...
11 - slightly indirect, going left of cliffs
12 - long leg, choose to go right, for a flat run along the marsh, a bit of up, then a trail run
13 - ug ug ug. distracted by mountain bikers, went to a cliff on the slope instead of the hill with marsh on both sides. ugly.
14, finish - fine

Thanks to WCOC for the meet!


Orienteering race 14:02 intensity: (26 @1) + (3:21 @2) + (7:01 @3) + (3:14 @4) 2.2 km (6:23 / km) +36m 5:54 / km
ahr:158 max:175 9c

WCOC Sessions Wood, Yellow

And back out to sprint around the yellow. But panic! Could not go the right way off the start at all!!! What? Do you know how to work a compass Ali? So did a wee little loop around the pavilion to start, was heckled, then had a nice time around the Yellow, which was reasonably technical, especially if you were willing to cut corners and run hard.


Saturday Dec 3, 2011 #

10 AM

Orienteering race 23:19 [4] *** 2.22 mi (10:30 / mi) +108m 9:07 / mi
ahr:94 max:94 18c

Cemetery Hill Long Sprint

Woo, first real race on Phil's new map! Although have been on it a few times before for training races, so not entirely new to me. Still awesome fun to have other o-folks here!

This one was ok, but not splendid. Some little falters (1- nearly ran by, 4- didn't find right gap first time at beginning), a bigger mistake at 12, was unsure about path, couldn't find it's corner wandered a bit, really more than I should have. Unsure about best route to #16. I went fiddly straight-ish, but maybe just cruise in from the far right is best?

Over 2 min back from Boris, 30 seconds from Ian, 10 from Neil for 4th.

Orienteering race 15:27 [4] 1.48 mi (10:26 / mi) +66m 9:10 / mi
ahr:147 max:147 13c

Cemetery Hill Short Sprint

Brief pause while PG did his sprint so I could re-adopt his Garmin for round 2. And good to get a rest in too, definitely needed to find my inhaler. Cold air + breathing hard + residual irritation from Thanksgiving allergies = not happy airway.

Anyways, then out for the short version. Smoother in general. Found my route to 4 messy to execute, Ian's back out around W seems to have worked better. Oh corn-stalk bashing to 7!! I didn't really mind it too much though, they were hollow, knocked over easy.

Boris again bunches ahead, speedy dude. Then Giacomo and me, meaning I nemisesed Ian for the first time in ages! That ended the preliminary rounds with Boris having a huge gap, then Ian starting just 2 seconds in front of me, perfect setup for a showdown...

Running 7:05 [1] 0.83 mi (8:30 / mi) +12m 8:08 / mi
ahr:105 max:108

Warm up!
12 PM

Orienteering race 20:42 [4]

Cemetery Hill, Western Mass Sprint Champs! Final round...

Soo. Boris goes off, see the direction he goes, then wait, wait, wait. Ian, 2 seconds, me. Scamper off after him!!! He may have started a similar pace to the first leg of Billygoat re-running last week, i.e. hard! Punched 1 still easily in sight though, and then long mostly trail run to 2, kept in contact.

After 3, Ian went the other way that I had decided to route-choice. Score! Time to try to get ahead. But was a bit nasty and I ended up totally caught in barbed wire fence. Foot was caught in one of the squares and pants caught by one of the barbs, awesome. Extracted self, but way annoyed, not going to get ahead with that time sink! And indeed, Ian punched yet again just in front.

5-6-7-8-9 fairly uneventful, happy to be led into 7 actually =). On descent to 10, Ian got trapped by some evil plan, made some noise to that effect, thought I might get a chance to get ahead, then bam, similarily caught myself... But not long after, got that chance as Ian ran wrong side of thickets to 12 and was going ahead to check out a control on a tree or something, nope, I looked around and found depression. Ok, now to lead!

Safe way to 13, but then lost my lead to 14, which I thought I was approaching well, but Ian was faster by just bashing straight. Hmph. Different route choies to 15, I went left with more down then up, Ian went further right on the trail, which comparing with others after, seems to have been best. So trailing leading into a trail run to 16, just couldn't make much of a dent. Brief hope when Ian slowed to check out an earlier control on way to 16, but nope, not fooled =) Came in with nearly same gap as start, fun, fun race. Probably due to constant competition, we were fastest, in front of defensively-running Boris, who easily took the championship.


Orienteering 15:00 [1]

Garmin-less so unsure of time, but went to go pick up 8 controls, mostly ones along the river. Had to pause a bit for last starters to come through, feel bad, guess we should have waited longer!
3 PM

Orienteering 20:00 [3]

Hanging flags for night-o

Balter also volunteered to come help put out controls along with Boris and me, but only had 2 maps, so I sketched the first 6 (easy) controls and set those. Perfect timing really, I had only been done about 2 min before car descended with Boris and Balter. Woo, then for pizza!

Friday Dec 2, 2011 #


Boo. Big results came back from the Herschel Observatory Telescope Allocation Committee and not so good for me. First proposal that was accepted for Priority 2 time last time was rejected and other one was put as Priority 2 time this round, so may or may not be observed.

Especial bummer because this telescope is running out of the coolant it needs to work, so this is the last proposal round and so there is no hope (at least in the foreseeable future) of getting good far-infrared imaging of these galaxies.
7 AM

Running 2:02 intensity: (13 @0) + (34 @1) + (1:15 @2) 0.17 mi (11:41 / mi) +11m 9:46 / mi
ahr:124 max:145

Orienteering 1:04:25 intensity: (53:00 @1) + (11:25 @2) 3.44 mi (18:44 / mi) +212m 15:43 / mi
ahr:112 max:147 14c

Brrrrrr.... Needed more clothes! Most specifically, warmer gloves, hands were very unhappy about this whole expedition.

Went to Mt. Tom to check out things for the night-o, make sure control sites were there and that things were clear for the first set of easy controls (first two are kinda yellow-level, next 4 are orange-ish, then up to more technical, although not crazy-hard, don't really want folks running off Mt. Tom cliffs in the dark!).

Was good to do check things out, there is one pesky trail that isn't kept up as a trail any more and is almost invisible right at the bottom where it starts (overgrown + brush put in the way, I passed by it at first...). Maybe we should map beginning of it as a ride? Because really is major trail-like just a bit further up. Anyways, will change 2nd control based on that.

Did this sans-compass, so thinking more about angles to go with respect to different contour features. Once inverted the contours and was really quite confused!!!


Was going really slowly. Partly I blame going without a compass, but I think it was hard for me to focus when my hands hurt so much. Should probably think about training at least a smidgen faster though, probably doesn't help as much going this slowly.

Running 3:14 intensity: (38 @1) + (2:36 @2) 0.4 mi (8:09 / mi) +12m 7:27 / mi
ahr:137 max:152

Thursday Dec 1, 2011 #

7 PM

Running 17:38 intensity: (9 @0) + (9:06 @1) + (8:23 @2)
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.

Drills 8:26 intensity: (4:58 @1) + (3:26 @2) + (2 @3) 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 intensity: (15 @0) + (4:41 @1) + (1:16 @2) 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


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...
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.
7 PM

Running 44:05 intensity: (14:46 @1) + (27:32 @2) + (1:47 @3) 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 intensity: (10:28 @1) + (13:57 @2) + (2:33 @3) + (6:58 @4) + (9:49 @5) 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.

Drills 6:43 intensity: (50 @1) + (5:40 @2) + (13 @3) 0.44 mi (15:16 / mi)
ahr:143 max:158

Because a spoonful of drills keeps the injuries away...

Monday Nov 28, 2011 #


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...
2 PM

Rollerskiing 1:29:46 intensity: (1:22:07 @1) + (7:39 @2) 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.

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