Training Log Archive: AliC

Morningski intervals, skate rollerskiing, Stephi came down with a cold, so no company. Kinda chilly, but very empty roads b/c of Christmas morning, maybe saw 5 cars the entire time?

Did 3 times Todd Hill, 2 times Croft Hill. Last time up Todd, I force V2'ed it- 10 seconds faster, interesting.

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!

Control pick-up, did this sans compass at least. Was fine, so much stuff to use at Harriman!

1039/2000

Middle - Splits

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...

C • Still time for comment 2

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.

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!

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...

Part of the current Stephi-plan is to have stronger legs. Which involves plyos/spenst, so we jumped around for a bit.

Post jump jog around the house, planning how to map various bits... =)

C • Ultrasprint... 13

10 min abs, 2 min back, 2 min SJJs, whatever else 3 x 22 pushups.

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!