Training Log Archive: AliCIn the 7 days ending Nov 10, 2013:
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Sunday Nov 10, 2013 #
Event: Salomon Raid the Hammer
9 AM
Orienteering 2:52:43 17.87 mi (9:40 / mi) +304m 9:11 / mi
ahr:159 max:177
Raid the Hammer with Team Giggles
Awesome times, lotsa running, but still needed to think, and I know we lost time on some bits - we never chanced using the blanked-out roads, and at least once that was definitely faster. Also didn't chance crossing the big stream, which saved a team we were with a good chunk of time. Although we missed Amy, Ari was a great teammate and totally had some navigation catches that helped us out!
We were around other teams at the beginning and still haunting with other teams that were Coed in the middle of the race. Not sure when we last pulled in front of them, maybe to #10? Then through the zone of orienteering (The Void) we were back and forth with team Pullin Foot led by a guy in orange (Chad).
Some bungee-ing with Alex, which I think worked well, glad they were in Ari's car!
Awesome times, lotsa running, but still needed to think, and I know we lost time on some bits - we never chanced using the blanked-out roads, and at least once that was definitely faster. Also didn't chance crossing the big stream, which saved a team we were with a good chunk of time. Although we missed Amy, Ari was a great teammate and totally had some navigation catches that helped us out!
We were around other teams at the beginning and still haunting with other teams that were Coed in the middle of the race. Not sure when we last pulled in front of them, maybe to #10? Then through the zone of orienteering (The Void) we were back and forth with team Pullin Foot led by a guy in orange (Chad).
Some bungee-ing with Alex, which I think worked well, glad they were in Ari's car!
Saturday Nov 9, 2013 #
11 AM
Running 32:32 3.28 mi (9:55 / mi) +83m 9:12 / mi
ahr:122 max:148
Woke up at early o'clock and drove 4h to Ancaster Community Center, found Mike after a bit and just then Alex and Ari showed up - perfect!
This was a warm-up joggeroo off to the middle distance start.
This was a warm-up joggeroo off to the middle distance start.
Orienteering 43:48 3.03 mi (14:27 / mi) +113m 12:57 / mi
ahr:150 max:168
Awesome, playing orienteering on the middle distance from recent Canadian Champs, men's edition. Fantastic stuff, especially the tricky stuff at the beginning, I often wasn't spot on, there was so much to notice in the contours...
#1 - Totally messed up contours to #1, flipped up and down, figuring the little depression was in a low...
#2 - I think I took the right saddle? Or maybe went over the hill tops
#3 - Used the nice long nose on the way down.
#4 - Oops, went one too far, came back to the right reentrant, where Hammer was waiting to confirm..
#5 - Hm, again wrong, was hanging out in the reentrant under the circle to the SW.
#6 - Spike.
#7 - Found fine, but maybe lost time due to being low in the swampy area.
#8 - Pretty straight, a little hesitant in the circle making sure I was in what seemed to be the reentrant.
#9 - Stopped slightly early in a mini-reentrant on the close side of the nose, should have realized earlier it wasn't deep enough.
#10 - Fine, could use the dark green for guidance.
#11 - Whoa spaghetti reentrants! The heartshape one just low/left of the line helped me be 100% sure of where I was.
#12 - Fine.
#13 - Took the left route, was ok I thought. The big hill on the way from the left was a comforting, if still 400m away attackpoint.
#14 - Marshy marsh marsh. Was a bit low/right, but the stream made that obvious.
#15 - Short hesitation to process the hill I saw me but hadn't yet seen on map, yep, it's there, go to other side.
#16 - Whee! Found the track of white through the woods, nice. Delivered me nearly right to the control.
#17 - Ran in the marsh for awhile, probably better to stay high and solid, found the right little marshy reentrant.
#18 - Started to run off, away from Hammer, then decided about 1/5 of the way up I didn't need to run up the hill, there's a race tomorrow!
#1 - Totally messed up contours to #1, flipped up and down, figuring the little depression was in a low...
#2 - I think I took the right saddle? Or maybe went over the hill tops
#3 - Used the nice long nose on the way down.
#4 - Oops, went one too far, came back to the right reentrant, where Hammer was waiting to confirm..
#5 - Hm, again wrong, was hanging out in the reentrant under the circle to the SW.
#6 - Spike.
#7 - Found fine, but maybe lost time due to being low in the swampy area.
#8 - Pretty straight, a little hesitant in the circle making sure I was in what seemed to be the reentrant.
#9 - Stopped slightly early in a mini-reentrant on the close side of the nose, should have realized earlier it wasn't deep enough.
#10 - Fine, could use the dark green for guidance.
#11 - Whoa spaghetti reentrants! The heartshape one just low/left of the line helped me be 100% sure of where I was.
#12 - Fine.
#13 - Took the left route, was ok I thought. The big hill on the way from the left was a comforting, if still 400m away attackpoint.
#14 - Marshy marsh marsh. Was a bit low/right, but the stream made that obvious.
#15 - Short hesitation to process the hill I saw me but hadn't yet seen on map, yep, it's there, go to other side.
#16 - Whee! Found the track of white through the woods, nice. Delivered me nearly right to the control.
#17 - Ran in the marsh for awhile, probably better to stay high and solid, found the right little marshy reentrant.
#18 - Started to run off, away from Hammer, then decided about 1/5 of the way up I didn't need to run up the hill, there's a race tomorrow!
Friday Nov 8, 2013 #
4 PM
Rollerskiing 55:42 7.39 mi (7:32 / mi) +36m 7:25 / mi
ahr:123 max:163
Wooo! Have a Garmin again! After two drowning victims, I now have the 310XT which advertises being waterproof. Hope so.
A post-work specific strength, now has to be 4.30-5.30 pm because of darkness. Did 4 x all exercises, hope the arms haven't forgotten too much!
A post-work specific strength, now has to be 4.30-5.30 pm because of darkness. Did 4 x all exercises, hope the arms haven't forgotten too much!
Thursday Nov 7, 2013 #
4 PM
Running 10:30 [1]
Drills 7:30 [1]
Running 32:00
Track times, sadly alone. And chilly...
3 x (4 x 400, 100 jog), 400 jog
400 times:
85, 81, 80, 81
84, 80, 79, 79
80, 79, 80, 78
3 x (4 x 400, 100 jog), 400 jog
400 times:
85, 81, 80, 81
84, 80, 79, 79
80, 79, 80, 78
Wednesday Nov 6, 2013 #
4 PM
Aerobics 40:00 [1]
A group of new girls came today, so we reviewed the hustles instead of doing the show thing to the one song. Nice to just move, a little easier on the brain!
Strength 14:00 [1]
Core 15
Cycling 15:00 [1] 5.9 mi (2:33 / mi)
On the trainer, because maybe I'll do the Chill and it's worth having some bike muscles...
Running 14:00 1.8 mi (7:47 / mi)
To the gym, back from the gym and a mile on the 1/6th of a mile indoor track. Crowded! And one girl was running faster than me, must have been sub-7 min mile pace, not bad.
Tuesday Nov 5, 2013 #
4 PM
Running 29:39 [2] 3.8 mi (7:48 / mi)
Cruise around Ottawa Park at a good clip. Nice fall day.
Strength 14:00 [1]
Gretchen's crazy-hard core 15. Wow, not any easier than last week. Guess I'll have to keep trying to make these!
Running 28:35 3.0 mi (9:32 / mi)
And a Toledo Hill Workout to cap things off. 3 x 5 min at 10 min/mi at 10.0 incline on the treadmill. Gotta get the legs ready for the Turkey Trot! (And DVOA and OCIN A meets, for that matter... =))
Monday Nov 4, 2013 #
5 PM
Strength 14:00 [1]
Core 15 with Eric
Rowing 10:00
And some rowing afterwards. As usual, boredom limited... there is some people watching to be done, at least. Ergs are even worse if isolated off in some room by themselves...