Training Log Archive: AliCIn the 7 days ending Dec 18, 2011:
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Sunday Dec 18, 2011 #
9 AM
XC skiing warm up/down 12:00
And, onto snow in the really-quite-cold! (Something like 8F, just a bit of a shock...) Two laps of the 1.5k snow-made loop up at Craftsbury, trying to get a sense of how to ski/go around corners and what the course was like...
Running warm up/down 7:00 [1] 0.48 mi (14:36 / mi) +21m 12:51 / mi
Rest of the warm-up on the road, as a very impressively organized CSU train of parents put speedy stuff on my skis!
XC skiing 11:55
The race! 3 x 1.5 loop, I was successful into being bumped up into the 2nd seeding group, which really helped, only had to pass 2-3. Anyways, figured I'd have to push the hills and then try to keep it going through the flat sections, at the start, you could spectate the early gals, and could tell that those who looked tired on the flats were loosing time. So off!
And went well, a pretty varied loop with 3 hills for 1.5k, but also *lots* of corners, which I didn't feel I did that well with, just not having the on-snow time yet. Ended up in 7th, 18 seconds back from Sophie Caldwell, and then only 6.6 seconds out of 2nd.
Nice to see familiar ski folk!
And went well, a pretty varied loop with 3 hills for 1.5k, but also *lots* of corners, which I didn't feel I did that well with, just not having the on-snow time yet. Ended up in 7th, 18 seconds back from Sophie Caldwell, and then only 6.6 seconds out of 2nd.
Nice to see familiar ski folk!
Running warm up/down 10:00 [1]
2 PM
Orienteering 48:32 2.52 mi (19:15 / mi) +130m 16:36 / mi
ahr:126 max:153
And on the way back to Boston, a stop at Burnt Mtn. First a line-o, with a bonus warm-up detour as we didn't start initially from where we thought we did, ok, and back around to it.
I was confused more than once, first shortly after Brendan passed mewhen there where just cliffs and nobbles everywhere and I couldn't connect to the map. And then later on, when things were just kinda bizarre on this one hillside. Cutoff the set loop a bit because there was a 2nd exercise and darkness threatened again!
I was confused more than once, first shortly after Brendan passed mewhen there where just cliffs and nobbles everywhere and I couldn't connect to the map. And then later on, when things were just kinda bizarre on this one hillside. Cutoff the set loop a bit because there was a 2nd exercise and darkness threatened again!
Orienteering 39:51 2.18 mi (18:17 / mi) +33m 17:28 / mi
ahr:124 max:156 3c
Brendan and I ended up at the line-o end at the same time, so headed off to alternate leads on the little course that he set for the next thing. So I led first and then everything was bizarre... ended up at a marshy thing taht must have been the blue lake on the map, went over, found a boulder, maybe the right one? Who knows, we decided that maybe that bit wasn't too field checked and we should go back to the part of the map with more squiggles...
From there, was a good training. Hard to keep up with Brendan and keep any map contact, althoughI tried! And felt a bit of added pressure with him behind me on my legs, which went ok.
1022/2000
From there, was a good training. Hard to keep up with Brendan and keep any map contact, althoughI tried! And felt a bit of added pressure with him behind me on my legs, which went ok.
1022/2000
Saturday Dec 17, 2011 #
3 PM
Running warm up/down 3:06 [1] 0.27 mi (11:28 / mi) +16m 9:41 / mi
ahr:115 max:130
Orienteering 59:55 3.88 mi (15:27 / mi) +122m 14:04 / mi
ahr:127 max:154 9c
Partial Billygoat '09 rerun on the way North with Brendan. Fun to be running in the woods, but was a wimp about avoiding swamps because it was *cold* out!! (Skipped #4 after two routes tried would have taken me through water.) From the start, I was attempting to focus on using contours more, but can't say I did a splendid job, think I lost the focus on that somewhere early on. Issues to #5 which should have been easy in from the trail. Lots of boulders were around, I needed to keep going the right direction a smidge longer.
1019/2000
1019/2000
Running 18:17 1.71 mi (10:42 / mi) +39m 9:59 / mi
ahr:122 max:132
Un-orienteeringable darkness descended at #10, so trail ran it back. Would have gone quicker, except was trying to keep the legs kinda fresh for tomorrow's race!
Friday Dec 16, 2011 #
7 AM
Rollerskiing 1:28:08 9.07 mi (9:43 / mi) +81m 9:27 / mi
ahr:115 max:150
Morning distance double pole. Elbows were feeling it by the end. Looked at the Shades of Death A-meet long, the Middle Qual from EOC Bulgaria and ski-o training map from Hogbo Bruk. Soo glad to have them, yay boredom relief!
Although rising sun was very pretty.
Although rising sun was very pretty.
Thursday Dec 15, 2011 #
Note
And just registered ($30) to race 3 laps around a 1.5k loop of snow in far northern VT (Craftsbury) on Sunday!! This is one of the big races for the East coast, called Eastern Cups, and probably at least 100 women racing, maybe 150?
This is actually very silly, will be my 1st time on snow (ok, 3rd, but October was so far away now, doesn't seem to count!) and all of the sudden racing. But should be fun to see where I stack up, and likely inspire better training, if I get my butt kicked... =)
This is actually very silly, will be my 1st time on snow (ok, 3rd, but October was so far away now, doesn't seem to count!) and all of the sudden racing. But should be fun to see where I stack up, and likely inspire better training, if I get my butt kicked... =)
5 PM
Strength 14:05 [1]
Abs, back, SJJs
Wednesday Dec 14, 2011 #
6 AM
Rollerskiing 1:10:44 8.93 mi (7:55 / mi) +32m 7:50 / mi
ahr:133 max:171
And a whirlwind morning! Up at early o'clock, out to specific strength (warmer than I thought it'd be at 31 F, nice). Then drove up to Putney to pick up some freshly ground skis and back down.
10 AM
Running 13:24 [1] 1.45 mi (9:14 / mi) +17m 8:55 / mi
Ran into work because otherwise I'd be late for morning coffee. Still haven't managed to pick up a new bike tube!
6 PM
Running 21:38 [1] 0.41 mi (52:45 / mi) +32m 42:27 / mi
Ran home, up to grab a burrito and back!
Strength 8:21 [1] 0.05 mi (2:47:59 / mi) +11m 1:39:32 / mi
And pushups (21) and hammies (15).
Tuesday Dec 13, 2011 #
Note
Started filling out whereabouts form for being the US's athlete that has to report for potential, but very unlikely, drug testing. Is going to take some concerted effort to figure out where I'll be each day Jan-March by Dec. 20th!! A first-guess effort for when I'd actually be here in my apt gave 30 days over the 3 months. And I thought I wasn't traveling much this winter... eep!
(You are allowed to later edit, this will save me!)
(Also, unsure that the telescope in Spain has any sort of address... how about 2850m up the Pico Veleta?)
(You are allowed to later edit, this will save me!)
(Also, unsure that the telescope in Spain has any sort of address... how about 2850m up the Pico Veleta?)
12 PM
Running 1:04:47 8.42 mi (7:42 / mi) +163m 7:15 / mi
ahr:150 max:173
Noonrun with Sanjay, Alejandro, Sergio. Up to Atkins and, new thing for me: around the reservoir once before coming back. Woo more trails! (To Alejandro's continual dismay, he is so anti-trail!)
Felt fine, longest run in a bit perhaps, awesomely nice day. Caught up on Hot Cocoa run gossip and plans for winter/next year, they're all happy classes are ending.
Felt fine, longest run in a bit perhaps, awesomely nice day. Caught up on Hot Cocoa run gossip and plans for winter/next year, they're all happy classes are ending.
Drills 6:50 0.48 mi (14:15 / mi)
ahr:140 max:155
Wahoo! Alejandro joined me for drills, nice to have company!
Monday Dec 12, 2011 #
7 AM
Rollerskiing 58:31 9.29 mi (6:18 / mi) +273m 5:46 / mi
ahr:142 max:174
Morningski intervals, "from the valley" variety, which means skiing up the inner two hills of the double bump, going back and forth. Each is ~2 min long, and works efficiently, no needing to slow down, turn around, just ski into the next one!
Felt good to do a bit speedier intervals, still not L5, but maybe need longer than 2 min (or a steeper hill) to do that. And L4 intervals are good for you =)
Bit chilly, 23 at start, 27 at end, brought out the lobster gloves already, jeez. Cold ears as helmet precludes (at least as set now) hat wearing. Still need to fix R pole strap, it's annoying!
Read ski-WOC 2011 Middle first map and the spectator sprint of WOC 2010.
Felt good to do a bit speedier intervals, still not L5, but maybe need longer than 2 min (or a steeper hill) to do that. And L4 intervals are good for you =)
Bit chilly, 23 at start, 27 at end, brought out the lobster gloves already, jeez. Cold ears as helmet precludes (at least as set now) hat wearing. Still need to fix R pole strap, it's annoying!
Read ski-WOC 2011 Middle first map and the spectator sprint of WOC 2010.
6 PM
Strength 22:00 [1]
3 x 21 pushups
3 x 15,15,15 hammies
10 min abs
2 min back
2 min SJJs
Hadn't done any strength for a bit, back to it! Esp as left hammie was unhappy racing Sat.
3 x 15,15,15 hammies
10 min abs
2 min back
2 min SJJs
Hadn't done any strength for a bit, back to it! Esp as left hammie was unhappy racing Sat.