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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: bill_l

In the 7 days ending Jan 29, 2017:

activity # timemileskm+mload
  Run5 4:48:12 31.76(9:04) 51.12(5:38) 232646.8
  Terrain1 2:03:00 4.82(25:31) 7.76(15:51) 445128.1
  Orienteering1 1:51:54 7.28(15:22) 11.72(9:33) 4858 /11c72%365.3
  Strength1 46:0092.0
  Swimming2 22:37 0.45 0.72 1945.2
  Cardio2 18:0547.6
  SleptThrough1 1
  Total10 10:09:49 44.31 71.32 11818 /11c72%1325.1
  [1-5]10 9:39:24
averages - weight:166lbs

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MoTuWeThFrSaSu

Sunday Jan 29, 2017 #

9 AM

Terrain 2:03:00 intensity: (15:48 @0) + (1:26:16 @1) + (20:56 @2) 4.82 mi (25:31 / mi) +445m 19:50 / mi
ahr:100 max:131 shoes: o-roc 340 winter

Picking up controls @ Babler w DC.
Red 4-9 + a couple from another course.

Temperature was similar to yesterday but no sunshine, brisk wind, and humidity made it feel a lot colder.

Legs were definitely on the sluggish side. At least nothing hurts.


Planned to stop at Y for more swim & steam but they only had a single lane open. Blew it off. Went home and took a 2 hour nap.

Saturday Jan 28, 2017 #

10 AM

Orienteering race 1:51:54 intensity: (5:37 @0) + (38 @1) + (13:34 @2) + (32:27 @3) + (57:58 @4) + (1:40 @5) **** 7.28 mi (15:22 / mi) +485m 12:44 / mi
ahr:144 max:163 spiked:8/11c shoes: o-roc 340 winter

Red course at Babler
1:15k

Another fine course setting job by Yvonne. Thanks to her and all the helpers! I enjoyed getting back out on a course after a long break.

Woke up at 3 am with the first signs of a cold and felt iffy when I got out of bed at 7 but didn't want to miss the meet.




Did a 10 minute warmup and then started off. Nobody recent in front of me and nobody right behind me so I was on my own on the way to #1. Sadly I chose a bad route, down the road towards the park entrance to cut around the spur and save a climb. Got tangled up in the supER thick veg and deadfall and lost contact. Finally relocated and did the climb I was trying to avoid..... that was a 19:40 leg for what should have been 7 or 8 minutes. Also lost my punch card. Haven't done that in a while. Feeling crappy enough that I considered dnf'ing but decided to press on.

2 through 9 were all smooth, good pace. I think my routes were all ok.
6 - 7 I decided to just blast down to the point of the spur and head straight to the control. Didn't look at the map from entering 6 until I got to the bottom of the spur near 7. Lost a few seconds verifying that I hadn't made a parallel error, but nothing major.

Contoured and diagonal'd my way up the hill from 7. Popped out on the trail just ahead of Erl and Emily. They had started behind me, and I didn't see them at 7, so I don't know whether they passed me earlier (at 1) or if their route from 7 to 8 on the trail was that much faster than my route.

I didn't see 9 right away... lost a few seconds there.

Up and over to 10, didn't listen and mismatched the terrain to the map. headed up the road, turned into the woods, and down the wrong spur (with E & E + another guy). Spent a few minutes wondering where the control was and then noticed the pool (across the road) was not where it was supposed to be....

Split from E & E on the way to 11. The went left around the pool, I went right and took the trail up the ridge and around to the control. Extra distance and climb, but just mindless running. Saw the control from the opposite side of the ridge, very tempting to go straight at it..... Beat E&E to 11 by 20 - 30 seconds.

After speed work on wednesday and a commuter run on Friday, I was happy how good my legs felt.

Consumed almost all of the 1.5 liters of water I took with me, and a gel.

1 PM

Swimming 15:01 [2] 0.45 mi (33:23 / mi) +19m 29:30 / mi

Stopped at Wildwood Y for a short swim and a session in the steam room. Both with the intent of battling the head cold.

10 laps in the pool + 15 minutes in the steam.

Had a lane to myself...

Friday Jan 27, 2017 #

6 AM

Run 1:35:13 intensity: (6 @0) + (8:25 @1) + (56:23 @2) + (30:19 @3) 10.49 mi (9:05 / mi) +104m 8:49 / mi
ahr:130 max:142 shoes: Altra Oly 2.0 orange 1

Road Kill

A little over dressed. Got a little sweaty and then felt damp and chilled. Expecting 26 or 27F, I think it was not below 32.

silk top, ls top, running hat, vest, 2xu's, running tights, new gloves with built-in blinkies. buff around neck felt good at start, but came off early.

Bad sleep last night.
Legs a little heavy today, maybe from speed work, maybe sleep, or a combo.
100mg of caff at mile 3ish helped.

Thursday Jan 26, 2017 #

12 PM

Run (Easy) 32:46 intensity: (34 @0) + (4:22 @1) + (20:04 @2) + (4:05 @3) + (3:41 @4) 3.64 mi (9:00 / mi) +19m 8:51 / mi
ahr:125 max:154 shoes: Fate - Yellow

Cortex BJC Loop

30F, 20mph wind. flurries.

ss top, ls top, running hat, knit gloves, 2xu, running tights. vest.

Big red tail hawk on a branch over the trail in the park. Stopped and watched her watch me for a bit.

Wednesday Jan 25, 2017 #

6 PM

Note

12 x 400 @ 5k pace (400 jog rest)

Run warm up/down 16:10 intensity: (1:04 @0) + (2:30 @1) + (4:41 @2) + (5:13 @3) + (2:42 @4) 1.63 mi (9:55 / mi) +1m 9:54 / mi
ahr:130 max:156 shoes: Fate - Yellow

Run intervals (Repeats) 43:20 intensity: (2:19 @0) + (3:58 @1) + (9:25 @2) + (11:30 @3) + (12:28 @4) + (3:40 @5) 4.87 mi (8:54 / mi) +1m 8:54 / mi
ahr:138 max:164 shoes: Fate - Yellow

Big River Team Training
12x400 @ 1:34 2:00R
94
95
97
94
95
92
95
92
95
91
93
92
Group 1
2 other people in my group.
Fun workout
39f, 20mph wind from nw. Side wind into turn 3, straight in fact on turn 4 and final 30m. Rest of track was protected from wind by bldgs.
7 PM

Run warm up/down 7:34 intensity: (37 @0) + (25 @1) + (6:26 @2) + (6 @3) 0.81 mi (9:24 / mi) +2m 9:19 / mi
ahr:124 max:133 shoes: Fate - Yellow

Tuesday Jan 24, 2017 #

6 AM

Run (Commute) 1:33:09 intensity: (3:09 @0) + (7:12 @1) + (1:09:48 @2) + (13:00 @3) 10.33 mi (9:01 / mi) +105m 8:44 / mi
ahr:125 max:140 shoes: Fate - Yellow

Roadkill

Lost about an hour somewhere between waking up and getting out of bed. Absolutely no idea that i'd gone back to sleep until I checked the temp before getting dressed and saw that it was 6:11, not the 5:15 or so that I was expecting.

Perfect morning for a run though, warmer than forecast - 41F instead of the advertised 33, so a little overdressed.

silk ls top, ls top, vest, A400 shorts, running tights, knit gloves, running hat. Dumped the vest and my light at about 2 miles.

Legs felt good all the way in.

Super long lines of cars on N/B Bellevue and W/B Oakland.

SleptThrough 1 [0]

Slept through night without waking up.

Monday Jan 23, 2017 #

7 AM

Strength (Weights) 46:00 [2]
weight:166lbs shoes: Altra Oly 2.0 orange 1

1x12 all the way around on the machines

Cardio warm up/down (Treadmill) 5:27 intensity: (15 @0) + (47 @1) + (1:20 @2) + (1:36 @3) + (1:29 @4)
ahr:134 max:151 shoes: Altra Oly 2.0 orange 1

Cardio (JL) 6:17 intensity: (30 @0) + (50 @1) + (1:22 @2) + (2:39 @3) + (56 @4)
ahr:130 max:151 shoes: Altra Oly 2.0 orange 1

Jacobs Ladder

with hands on rungs. still don't feel much upper body....
8 AM

Cardio (Stairmill) 6:21 intensity: (25 @0) + (41 @1) + (58 @2) + (1:37 @3) + (2:40 @4)
ahr:138 max:152 shoes: Altra Oly 2.0 orange 1

Swimming 7:36 [2]

5 laps

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