Training Log Archive: AliCIn the 7 days ending Dec 24, 2011:
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Saturday Dec 24, 2011 #
11 AM
Running warm up/down 3:01 0.31 mi (9:38 / mi)
ahr:129 max:146
Drills warm up/down 5:41 0.38 mi (15:03 / mi)
ahr:138 max:156
Running 17:28 1.1 mi (15:49 / mi) +117m 11:54 / mi
ahr:145 max:167
Orienteering 43:25 5.0 km (8:41 / km) +167m 7:26 / km
ahr:169 max:181 13c
Christmas Harriman training, part 1 = Rockhouse Middle
Nice course on Rockhorse, we all set 1 control and Greg had done the far set, so actually had flags out, which was really, really nice. I started in the middle, 2 min gaps, Sergei F., Sergiuy G., me, Sergei Z., Boris. (Lots of Sergei-s!)
Had debated with Boris about doing it sans compass beforehand, but with flags out, and with people to race around, sounded like a better idea to just take it for real and race it. So did that, and went pretty well, and was fun to have others around, caught the two Sergeis in front, had a race in with G., but Z. cruised by me 5 -> 6 and then just steadily gained, did it 4 min faster in 39.
1 - rough times, I was not a happy camper in the green. I think the trail would have been faster for me.
2 - down and back up because I was sick of green, probably not the fastest route, through the marsh left of the line looks like it should be mostly open
3- fine, legs kinda felt the up hill
4 - went left of green to start, wasn't 100% on top o fhill, but reentrant made it clear on far side
5 - rough compass, hit marshes, had debated using the indistinct trail, but eh, it was indistinct
6- behind Z. since he passed me, felt legs again on up
7 - straight on, a bit extra confidence from seing Z punch and change directions
8 - straightish, out on trail, along it until liffy grey thing to north, decided to dip through flat and head to reentrant straight-on. a bit hesitant trying to make sense of cliffs on way in
9 - eh, went low then climbed again, not the best plan
10 - went on road, I think I lost time to G
11 - attmepted to remain low on flattish bit below cliffs, but was forced up by some green. some how found a decent deer trail or something through the green on top, then chasing down G and F
12 - leading G+F, smooth into control
13 - paused a bit to make sure I was ok with my ledges, G passed me, just barely punched before
Finish - racing G into the finish, right together really
Fun times! Thanks so, so much to Greg for setting! And so nice to have training company!
Nice course on Rockhorse, we all set 1 control and Greg had done the far set, so actually had flags out, which was really, really nice. I started in the middle, 2 min gaps, Sergei F., Sergiuy G., me, Sergei Z., Boris. (Lots of Sergei-s!)
Had debated with Boris about doing it sans compass beforehand, but with flags out, and with people to race around, sounded like a better idea to just take it for real and race it. So did that, and went pretty well, and was fun to have others around, caught the two Sergeis in front, had a race in with G., but Z. cruised by me 5 -> 6 and then just steadily gained, did it 4 min faster in 39.
1 - rough times, I was not a happy camper in the green. I think the trail would have been faster for me.
2 - down and back up because I was sick of green, probably not the fastest route, through the marsh left of the line looks like it should be mostly open
3- fine, legs kinda felt the up hill
4 - went left of green to start, wasn't 100% on top o fhill, but reentrant made it clear on far side
5 - rough compass, hit marshes, had debated using the indistinct trail, but eh, it was indistinct
6- behind Z. since he passed me, felt legs again on up
7 - straight on, a bit extra confidence from seing Z punch and change directions
8 - straightish, out on trail, along it until liffy grey thing to north, decided to dip through flat and head to reentrant straight-on. a bit hesitant trying to make sense of cliffs on way in
9 - eh, went low then climbed again, not the best plan
10 - went on road, I think I lost time to G
11 - attmepted to remain low on flattish bit below cliffs, but was forced up by some green. some how found a decent deer trail or something through the green on top, then chasing down G and F
12 - leading G+F, smooth into control
13 - paused a bit to make sure I was ok with my ledges, G passed me, just barely punched before
Finish - racing G into the finish, right together really
Fun times! Thanks so, so much to Greg for setting! And so nice to have training company!
Orienteering 13:21 0.69 mi (19:21 / mi) +58m 15:21 / mi
ahr:151 max:167 4c
Control pick-up, did this sans compass at least. Was fine, so much stuff to use at Harriman!
1039/2000
1039/2000
Running 10:13 0.85 mi (11:58 / mi) +1m 11:55 / mi
ahr:143 max:164
Friday Dec 23, 2011 #
Note
Just answered all the q's for IOF January athlete! (Thanks to PG for maybe suggesting me to them.)
Was asked to weigh in on the IOF's Nov11 plan for WOC, which was the most stressful part of it.
For those who haven't bothered reading it, it suggests:
1) sprint: qual+final (3 from each country can do qual)
2) mixed sprint relay, 2 men, 2 women
3) middle prologue + chase (3 from each country)
4) relay (1 team per country)
5) long (3 for countries 1-6, 2 for countries 7-12, 1 for countries 13-24)
My stand is that it isn't terrible, but that I hate to see the middle turn into the prologue + chase. Chases can be totally awesome and a cool event in their own right, but they just don't replace the solo orienteering technicality of the middle. It's also kinda sad that probably only one woman and one man would get the chance to run the long each year, but I guess that just means the TT long will more or less takes the place of the long quali.
Do I like the idea of split and alternating sprint/woods WOCs better? Eh, not sure. It's fun to have both woods and sprint races, the years without one or the other would be kind of missing the other type. Would all the world cups that year also be more sprint or woods focused? Then you'd get such a flip-flop...
Was asked to weigh in on the IOF's Nov11 plan for WOC, which was the most stressful part of it.
For those who haven't bothered reading it, it suggests:
1) sprint: qual+final (3 from each country can do qual)
2) mixed sprint relay, 2 men, 2 women
3) middle prologue + chase (3 from each country)
4) relay (1 team per country)
5) long (3 for countries 1-6, 2 for countries 7-12, 1 for countries 13-24)
My stand is that it isn't terrible, but that I hate to see the middle turn into the prologue + chase. Chases can be totally awesome and a cool event in their own right, but they just don't replace the solo orienteering technicality of the middle. It's also kinda sad that probably only one woman and one man would get the chance to run the long each year, but I guess that just means the TT long will more or less takes the place of the long quali.
Do I like the idea of split and alternating sprint/woods WOCs better? Eh, not sure. It's fun to have both woods and sprint races, the years without one or the other would be kind of missing the other type. Would all the world cups that year also be more sprint or woods focused? Then you'd get such a flip-flop...
7 AM
Rollerskiing 59:50 6.56 mi (9:07 / mi) +158m 8:29 / mi
ahr:126 max:168
Morningski with Stephi, specific strength over at the Red Hawk Hollow development. Steeper hill than the River Rd. norm, and I was on slow, old, heavy V2s. But good to do, good to have the company! No no-poles or V2 because we were on classic skis, but did back in abs-only.
Thursday Dec 22, 2011 #
9 AM
Rollerskiing 2:10:51 21.06 mi (6:13 / mi) +445m 5:50 / mi
ahr:142 max:166
Ouchie, much sore from yesterday's jumping! Guess I have not done enough plyos recently!
But went for a long skate rxc anyways with the Steph (who was also quite sore), some new terrain being the bike path around the local soccer field complex and the bike path from Maloney to Diddell Rd. (an old railway one). She broke a pole tip at around 1h15, so scampered back home and switched poles for Mom's before heading out for a last loop.
Good to get a long one in, trying to ski before work hasn't really allowed for 2h efforts!
But went for a long skate rxc anyways with the Steph (who was also quite sore), some new terrain being the bike path around the local soccer field complex and the bike path from Maloney to Diddell Rd. (an old railway one). She broke a pole tip at around 1h15, so scampered back home and switched poles for Mom's before heading out for a last loop.
Good to get a long one in, trying to ski before work hasn't really allowed for 2h efforts!
Wednesday Dec 21, 2011 #
10 AM
Running 15:23 1.18 mi (13:02 / mi) +46m 11:38 / mi
ahr:120 max:158
And home! Which means I have an automatic sister training partner. Who dragged me away from my telescope planning out into the rain mid-morning for a pre-strength joggeroo.
Learned about a circuit Stephi's building for a solar-heating-energy project she's working for. Oh, and if anyone knows any cool engineering internships in Boston over the summer, she might be interested...
Learned about a circuit Stephi's building for a solar-heating-energy project she's working for. Oh, and if anyone knows any cool engineering internships in Boston over the summer, she might be interested...
Drills 6:01 0.09 mi (1:06:47 / mi) +1m 1:04:33 / mi
ahr:135 max:163
Part of the current Stephi-plan is to have stronger legs. Which involves plyos/spenst, so we jumped around for a bit.
Running 2:07 0.2 mi (10:35 / mi) +3m 10:06 / mi
ahr:128 max:142
Post jump jog around the house, planning how to map various bits... =)
Strength 16:55 0.01 mi (28:21:33 / mi)
ahr:108 max:156
10 min abs, 2 min back, 2 min SJJs, whatever else 3 x 22 pushups.
Monday Dec 19, 2011 #
11 AM
Running 1:20
ahr:132 max:145
Drills 1:27 0.12 mi (12:25 / mi)
ahr:116 max:141
Running 1:06:52 8.14 mi (8:13 / mi) +163m 7:44 / mi
ahr:145 max:172
Noon run with different folk- Christer and Daniel. Mostly trails which was nice, and one of Christer's two labs in Sweden is right where ski-o World Cups are in March, so he's going to try to set us up with lodging, hopefully will work!!
Also ran into another noonie in cafeteria for lunch, Barry, who is healing from knee surgery. He's also a physiologist and writing a chapter in the book which will be apparently the new sports nutrition bible, commissioned by the Olympic Commission or something, due for London 2012, so if you're interested in sports nutrition at a high level, stay tuned for it!
Also ran into another noonie in cafeteria for lunch, Barry, who is healing from knee surgery. He's also a physiologist and writing a chapter in the book which will be apparently the new sports nutrition bible, commissioned by the Olympic Commission or something, due for London 2012, so if you're interested in sports nutrition at a high level, stay tuned for it!
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