Training Log Archive: AliCIn the 7 days ending Oct 28, 2012:
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Sunday Oct 28, 2012 #
Event: SMOC Spring Mill
Note
244 controls from WOC until today, which is way, way behind last year, when I had 590 by this point, with a few weeks less time, since WOC moved. But, I've been injured, moved part way across the country and don't have Norwottuck only a 10 min drive from my house... Thus, what is a some-what realistic goal for this next year, before WOC? Maybe 1500. That will really be hard and force me to take advantage of all training opportunities I have, I think...
1 PM
Running 5:04 0.64 mi (7:55 / mi) +5m 7:44 / mi
ahr:137 max:148
Legs tired from yesterday, right hammie especially, so put in at least a small warm up.
Orienteering 1:10:34 5.54 mi (12:44 / mi) +178m 11:35 / mi
ahr:150 max:161 12c
SMOC Red - Spring Mill - QuickRoute
Oooh, chilly day, winter setting in! This was a really fun map to play on and definitely enjoyed Mark's courses. Lots of contours, marshes (although very dry!), and tons of squiggly bike paths, which you couldn't just ignore because the woods were thick enough that you wanted to use them if at all helpful.
I did alright, but again, probably about a B-. I really messed up #2, partly because I crossed an 'uncrossable' marsh without even noticing it... whoops. One other mis-execution when I just didn't do what I intended to do and perhaps another 2-3 controls where I didn't have a great plan to start, but just kept muddling though. I might also be upset about my lack of fiestiness of just getting through the woods today, but my legs were shot from 5k and last night, so I'm off the hook for that, for today.
1 - Probably my best control, solidly committed to the trail route, which was a good choice and then came off it smoothly and right to the control.
2 - My worst control, was using trails effectively until I was close, and a mass of green detoured me from my plan, so bent left then dove in through the green and hit last trail before the control, but I thought I was crossing further W than I was, so my bearing from there is just off and I didn't get caught by crossing the uncrossable marsh, because it was totally dry... I went far too far without correcting this though, probably most upset about that!
4- Stopped to plan at least a bit, intention was to go pretty much straight cross-country to the S tip of marsh that was in the way, but I got detoured upon execution by the easiness of trail running early on.
7- Choose right-hand route, mostly because I was intimidated by left-hand route's contours, but LHR might have had more easily strung together trail running and thus faster...
8 - Blah, poor execution, intended to be closer to the line and hit the saddle of the hill in the middle of the route instead of going over it's top... I think I kinda knew it as I was going, but not 100% sure until I was in the 'lake' on its far side.
10 - Perhaps a mistake to not swing around on trail 2/3 way through? Unsure.
Finish - I apparently lost a bunch to Igor on this one, have to work harder! =)
Oooh, chilly day, winter setting in! This was a really fun map to play on and definitely enjoyed Mark's courses. Lots of contours, marshes (although very dry!), and tons of squiggly bike paths, which you couldn't just ignore because the woods were thick enough that you wanted to use them if at all helpful.
I did alright, but again, probably about a B-. I really messed up #2, partly because I crossed an 'uncrossable' marsh without even noticing it... whoops. One other mis-execution when I just didn't do what I intended to do and perhaps another 2-3 controls where I didn't have a great plan to start, but just kept muddling though. I might also be upset about my lack of fiestiness of just getting through the woods today, but my legs were shot from 5k and last night, so I'm off the hook for that, for today.
1 - Probably my best control, solidly committed to the trail route, which was a good choice and then came off it smoothly and right to the control.
2 - My worst control, was using trails effectively until I was close, and a mass of green detoured me from my plan, so bent left then dove in through the green and hit last trail before the control, but I thought I was crossing further W than I was, so my bearing from there is just off and I didn't get caught by crossing the uncrossable marsh, because it was totally dry... I went far too far without correcting this though, probably most upset about that!
4- Stopped to plan at least a bit, intention was to go pretty much straight cross-country to the S tip of marsh that was in the way, but I got detoured upon execution by the easiness of trail running early on.
7- Choose right-hand route, mostly because I was intimidated by left-hand route's contours, but LHR might have had more easily strung together trail running and thus faster...
8 - Blah, poor execution, intended to be closer to the line and hit the saddle of the hill in the middle of the route instead of going over it's top... I think I kinda knew it as I was going, but not 100% sure until I was in the 'lake' on its far side.
10 - Perhaps a mistake to not swing around on trail 2/3 way through? Unsure.
Finish - I apparently lost a bunch to Igor on this one, have to work harder! =)
Orienteering 26:03 2.35 mi (11:05 / mi) +45m 10:28 / mi
ahr:146 max:160 8c
SMOC Yellow - Spring Mill - QuickRoute
For a bit more training, went out on Yellow. Trying to work on more perfect micro-navigation, since the course was easier.
1 - Came off slightly too early, should have realized boulder was on the further side of the hill.
2 - Good cut right at the end straight to the control.
4 - Again, effective cut.
6 - Should have hopped on and used second trail, it went straight to the control. As it was, I nearly went by the whole marsh...
7 - Hah, trail has added a mini loops since map. I didn't really notice, was I was just trail running without much compass looking then, but I did feel like it was wiggling a bit much. =)
8 - And, fooled by a Yellow control. Bah. I started to go downhill, so looked at map, and thought, hey, that's ok, there is a little nob before I need to turn off and look for the hill top. So turned off, investigated, but had already gone too far...
For a bit more training, went out on Yellow. Trying to work on more perfect micro-navigation, since the course was easier.
1 - Came off slightly too early, should have realized boulder was on the further side of the hill.
2 - Good cut right at the end straight to the control.
4 - Again, effective cut.
6 - Should have hopped on and used second trail, it went straight to the control. As it was, I nearly went by the whole marsh...
7 - Hah, trail has added a mini loops since map. I didn't really notice, was I was just trail running without much compass looking then, but I did feel like it was wiggling a bit much. =)
8 - And, fooled by a Yellow control. Bah. I started to go downhill, so looked at map, and thought, hey, that's ok, there is a little nob before I need to turn off and look for the hill top. So turned off, investigated, but had already gone too far...
Orienteering 14:21 1.13 mi (12:44 / mi) +14m 12:15 / mi
ahr:136 max:154
6 PM
Note
Upon arrival home, I unloaded a dresser I acquired in Ann Arbor and then just collapsed in bed. For about 4 hours, yikes-a-roni! Think the weekend really wiped me out and I just needed immediate sleep, but I'm just noting in case I get super-nap-needing and Lyme or something should be suspected in the near future.
Saturday Oct 27, 2012 #
8 AM
Running 13:16 1.52 mi (8:42 / mi) +2m 8:40 / mi
ahr:144 max:169
Running race 18:25 5.0 km (3:41 / km) +21m 3:36 / km
ahr:174 max:180
Trick or Trot 5k @ Oak Openings Metropark
Woo! Well, that was fun! A good crowd of folks dressed up for halloween. Your average collection of fairies, pirates, zombies, and some more creative things like a whoopie cushion and a guy totally in a lime green speed suit (including covering his face- not sure how he got through the race).
My race went well, headed off the line with the front set, and after the first quarter was in a the lead pack with 3 guys. We stayed tight together until the 2nd mile mark when the first two started to pull away. Then, eep, a sign pointed the wrong way! So 3rd guy and I did a wee extra detour along the road instead of the intended trail. Ah well, without it, the race might have been a bit shorter than 5k...
Happy enough with the time, not yet as speedy as last spring, but I think better than earlier efforts this fall, so, will take it!
Woo! Well, that was fun! A good crowd of folks dressed up for halloween. Your average collection of fairies, pirates, zombies, and some more creative things like a whoopie cushion and a guy totally in a lime green speed suit (including covering his face- not sure how he got through the race).
My race went well, headed off the line with the front set, and after the first quarter was in a the lead pack with 3 guys. We stayed tight together until the 2nd mile mark when the first two started to pull away. Then, eep, a sign pointed the wrong way! So 3rd guy and I did a wee extra detour along the road instead of the intended trail. Ah well, without it, the race might have been a bit shorter than 5k...
Happy enough with the time, not yet as speedy as last spring, but I think better than earlier efforts this fall, so, will take it!
Running 10:50 1.16 mi (9:21 / mi) +30m 8:39 / mi
ahr:145 max:164
7 PM
Orienteering race 58:45 *** 5.8 km (10:08 / km) +240m 8:24 / km
ahr:151 max:169 18c
NEOOC Night-O - Kendall Lake - QuickRoute
Yes! No light issues, that made night-o *way* more fun. Randy planned this with butterfly loops for the "Wacko" (= long) version, which were good fun, and I guess gave some spectator value from the shelter just across the way. Night-o spectating means you watch lights ascend and descend the hill, attempting to guess who might belong to said light based upon it's speed and brightness. =)
Anyways, I'd say a B- for my race. I was doing better about reading control descriptions ahead of time and at least half of the time knowing my exit strategy before I got to a control. What didn't go well was actually exiting in the right direction (terrible at 4). I also had bad route choices to some of the controls - climbing steep reentrant walls is super-duper slow (see multi-red-spotted track to 15; picture continually slipping backwards downhill, unless you find a tree/root to grab onto), so the best route is the one that you avoid that, as much as possible. Still, I apparently didn't learn that while running, based upon my gully traverse to #16....
1- Noted Stan went through parking lot, but got my map, couldn't see why he might do that, and went straight along the lake. Got me a bonus uphill... Little confusion of little paths around the E end of lake
3 - Hesitation upon encountering stream, should have had more confidence I was N of junction.
5 - Really, exiting 4 was the problem, I 90 degreed the map, so was heading off kinda towards the parking lot. Took me ~60m to realize? Was surprised to realize.
8 - Was going right on line, with plan to encounter trail on far side of stream and then cruise into the control. But I didn't see the trial under the line, so when I encountered that, followed the plan for the other trail, which didn't work and ended up doing a little bit of headless chicken before making sense of everything again. Bob executed much better and pulled back ahead of me here...
9 - Catching up to Bob on the trail, saw him slowing and entering the woods, so flustered and didn't think so hard about which spur as I entered and choose wrong one, had to scamper one to the W when I realized.
10 - Here and elsewhere, bridges were great trail-attacks, you can't miss 'em!
12 - Ug, terrible! I came up with a plan, run on bearing til next spur, go down that spur, encounter trail and find control. But I apparently just stayed on my bearing, decided some other reentrant was 'the bottom' and tried to find trail on other side, which just wasn't there.
15-16 - My poor route choices, to 15, think being high would have resulted in less gully-wall-climbing slowness, while to 16, immediately getting out to trail would have, it might be a bit too ingrained in me to follow compass line...
Yes! No light issues, that made night-o *way* more fun. Randy planned this with butterfly loops for the "Wacko" (= long) version, which were good fun, and I guess gave some spectator value from the shelter just across the way. Night-o spectating means you watch lights ascend and descend the hill, attempting to guess who might belong to said light based upon it's speed and brightness. =)
Anyways, I'd say a B- for my race. I was doing better about reading control descriptions ahead of time and at least half of the time knowing my exit strategy before I got to a control. What didn't go well was actually exiting in the right direction (terrible at 4). I also had bad route choices to some of the controls - climbing steep reentrant walls is super-duper slow (see multi-red-spotted track to 15; picture continually slipping backwards downhill, unless you find a tree/root to grab onto), so the best route is the one that you avoid that, as much as possible. Still, I apparently didn't learn that while running, based upon my gully traverse to #16....
1- Noted Stan went through parking lot, but got my map, couldn't see why he might do that, and went straight along the lake. Got me a bonus uphill... Little confusion of little paths around the E end of lake
3 - Hesitation upon encountering stream, should have had more confidence I was N of junction.
5 - Really, exiting 4 was the problem, I 90 degreed the map, so was heading off kinda towards the parking lot. Took me ~60m to realize? Was surprised to realize.
8 - Was going right on line, with plan to encounter trail on far side of stream and then cruise into the control. But I didn't see the trial under the line, so when I encountered that, followed the plan for the other trail, which didn't work and ended up doing a little bit of headless chicken before making sense of everything again. Bob executed much better and pulled back ahead of me here...
9 - Catching up to Bob on the trail, saw him slowing and entering the woods, so flustered and didn't think so hard about which spur as I entered and choose wrong one, had to scamper one to the W when I realized.
10 - Here and elsewhere, bridges were great trail-attacks, you can't miss 'em!
12 - Ug, terrible! I came up with a plan, run on bearing til next spur, go down that spur, encounter trail and find control. But I apparently just stayed on my bearing, decided some other reentrant was 'the bottom' and tried to find trail on other side, which just wasn't there.
15-16 - My poor route choices, to 15, think being high would have resulted in less gully-wall-climbing slowness, while to 16, immediately getting out to trail would have, it might be a bit too ingrained in me to follow compass line...
Friday Oct 26, 2012 #
6 PM
Rollerskiing 44:25 5.27 mi (8:26 / mi) +35m 8:15 / mi
ahr:127 max:164
Oooh, and the cold + rainy moved in... blah. Out of work a bit late, because of bonus colloquium (dep't head talking about his work simulating the photospheres of stars- the key: use rhombic dodecahedra) + resubmitting a paper (finally!).
So that meant it was well dark by the time I finished my specific strength, just did the super-basics, 4 x tricpeps, arms-only and dp. Squiggly bits of road-crack filler were slippy. Oh, and other pole strap broke, so now don't have either pole strap. Seriously need to fix. (I did try your strap, Alex, no-go, will give back to ya!)
So that meant it was well dark by the time I finished my specific strength, just did the super-basics, 4 x tricpeps, arms-only and dp. Squiggly bits of road-crack filler were slippy. Oh, and other pole strap broke, so now don't have either pole strap. Seriously need to fix. (I did try your strap, Alex, no-go, will give back to ya!)
Drills 7:43 0.31 mi (24:53 / mi)
ahr:133 max:154
Ankle plyos in the dark! Easy version, 5k tomorrow morning.
Thursday Oct 25, 2012 #
5 PM
Running 1:09:44 9.43 mi (7:24 / mi) +68m 7:14 / mi
ahr:153 max:162
After colloquium on how to extract energy from spinning supermassive black holes, mosied home and out the door for a run in the warmth. 70 degrees seems a bit too warm for end of October, especially when Greg and Carol are out skiing... =) Rumor is the cold front comes tomorrow.
A kinda fast run, down the bike path and around nearly the perimeter of Wildwood. Messed up early on though, missing the meadow loop in the middle of all the parking lots somehow. Lots of folks out in the gorgeousness, probably 1/3 with dogs and half runners, half walkers. Some people seriously power-walking it!
A kinda fast run, down the bike path and around nearly the perimeter of Wildwood. Messed up early on though, missing the meadow loop in the middle of all the parking lots somehow. Lots of folks out in the gorgeousness, probably 1/3 with dogs and half runners, half walkers. Some people seriously power-walking it!
Strength 7:58 [1] 0.0 mi
Hammies and pushups, 15s and 21(+5)s for sets of 3. And then tackled a 10lb. cabbage... it will probably last a few meals. Need to look up more cabbage recipes!
Wednesday Oct 24, 2012 #
5 PM
Running 38:16 4.72 mi (8:06 / mi) +58m 7:49 / mi
ahr:152 max:179
Whoa, tank-top and shorts! Maybe for the last time this year? Who knows... anyways, headed over to the track, but the track team was occupying it, so went to Ottawa Park and did 12 x 1 min, instead of my planned 300s. Felt good, tried to take more of the later ones on grass along the path instead of the paved path.
Drills 5:00 0.29 mi (17:14 / mi)
ahr:138 max:151
Half normal drills - left arch kinda started complaining, so cut them short. Was wearing the pink inov8s so feet are adjusting...
Running 3:33 0.36 mi (9:52 / mi) +16m 8:40 / mi
ahr:129 max:141
Strength 14:00 [1]
Abs + back + side plank.
Tuesday Oct 23, 2012 #
Note
Registered for Relay (and Night and Ultralong Champs) in 1.3 months or so down in OCIN territory! After so much fun at NAOCs, gotta continue getting my fix. And also destroying DVOA =).
We're going to do a US team dessert reception on Sat night at the meet hotel- stay tuned for details on that!
We're going to do a US team dessert reception on Sat night at the meet hotel- stay tuned for details on that!
5 PM
Rollerskiing 1:15:35 11.58 mi (6:32 / mi) +76m 6:24 / mi
ahr:127 max:157
Rxc cruise around the neighborhood with my friendly map holder. Looked at two maps of Högbo Bruk (ski-o) and one of Solemsåsen (WOC 2010 model map). Nice weather, fun to be skiing and much more interesting with the maps!
Drills 9:12 0.41 mi (22:26 / mi)
ahr:134 max:157
Ankle plyos in the twilight.
Strength 8:23 [1] 0.01 mi (14:03:14 / mi)
Pushups and hammies!
Monday Oct 22, 2012 #
Note
Bravo DVOA, fantastic weekend!
And yeah Team USA! I think we had great team results this weekend, on both the junior and senior side, and just great to see lots of us feistily competing at a high level!
For my own races, I'm very happy. My results were better than I expected, enticing close to fast Swedish gal Emma and back-and-forth with Sam. So my injuries are finally enough at bay to properly orienteer (yay!). Will remain careful though and keep doing ankle drills + taping!
And yeah Team USA! I think we had great team results this weekend, on both the junior and senior side, and just great to see lots of us feistily competing at a high level!
For my own races, I'm very happy. My results were better than I expected, enticing close to fast Swedish gal Emma and back-and-forth with Sam. So my injuries are finally enough at bay to properly orienteer (yay!). Will remain careful though and keep doing ankle drills + taping!