Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Carolyn

In the 31 days ending Jul 31, 2011:

activity	#	time	miles		km		+ft
Hike	6	10:58:22	27.1	(24:18)	43.61	(15:06)	6832
Run	8	10:18:38	41.21	(15:01)	66.32	(9:20)	17920
Orienteer	4	7:28:52	20.79	(21:35)	33.46	(13:25)	5683
Incline	2	3:01:07	6.97	(25:59)	11.22	(16:09)	4375
Other	1	2:00:00
Bike	1	1:08:47	14.46	(12.6/h)	23.27	(20.3/h)	1577
Total	21	34:55:46	110.53		177.88		36386
[1-5]	20	33:55:46

4:21

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Sunday Jul 31, 2011 #

9 AM

Hike 2:05:00 [1] 5.49 mi (22:46 / mi) +302ft 21:39 / mi
shoes: 2nd pair - Saucony Guide 3

Down from top to barr camp

11 AM

Run 2:16:52 [3] 5.35 mi (25:35 / mi) +4389ft 14:24 / mi
shoes: 2nd pair - Saucony Guide 3

barr camp to top. felt crummy. 56 barr camp to a-frame, 1:19 a-frame to top.

Saturday Jul 30, 2011 #

6 PM

Bike 1:08:47 [3] 14.46 mi (12.6 mph) +1577ft

blodgett / flying ranch

Friday Jul 29, 2011 #

8 PM

Run 49:04 [3] 4.51 mi (10:53 / mi) +750ft 9:24 / mi
shoes: Saucony Mirage

Loop in Ute Valley after eating. Very easy jog. Stomach wasn't feeling great since I'm not used to running 2h after a meal. I still have that nasty blister on my toe and my right ankle felt like it had been mildly rolled probably running down the incline. Glad to get out and run, I've been too lazy lately.

Wednesday Jul 27, 2011 #

7 PM

Incline 1:41:02 [4] 3.48 mi (29:02 / mi) +2198ft 18:10 / mi
shoes: Mizuno Elixer

New incline PR!! 32:55 from the first step off the cog lot, yay! It was hot, humid, and had just finished raining and my only food for the day were a latte, 2 cups of plain black tea, a bag of carrots and a granola bar and then I had a cup of choc milk and a banana after work so I wasn't expecting anything. Started off a little too fast, struggled in the steep part and was ok for the last bit. Walked down, my blister still hurts and I think the down made it worse.

Sunday Jul 24, 2011 #

Event: RMOC - Rainbow Falls

10 AM

Orienteer race 1:31:15 [3] 5.64 mi (16:11 / mi) +1243ft 13:23 / mi
shoes: 1st Pair - Saucony Guide 2

Rainbow Falls Red. A good race for me. Mistakes on #8 (8-10min, stupid), #4 (3-4min, went past it, saw 2 controls that weren't mine), bad route to #6 (1-2min). I walked a lot more than I would have liked to since it was hot and I was getting a blister on my right big toe and just feeling generally wimpy about tripping on stuff. I probably would have just made more navigation mistakes if I ran more anyway since when I run hard I make more mistakes near the end and I didn't today.

Yep, looking at the results/graph 4,6,8 killed me and I had the most lost time. Rest was great by my standards. According to the graph, for the whole cluster of people within ~10min ahead of me, 4,6,8 were the only ones they beat me on by anything more than seconds (1,2 and 12 were not spectacular either). I'm still standing by my route for 12 and blaming my blister, heat, laziness for why that was so slow.

From Orienteering Routes

Saturday Jul 23, 2011 #

Event: RMOC - Woodland Park Night-O & Day-O

9 PM

Orienteer race 2:19:33 [2] 4.67 mi (29:53 / mi) +1529ft 22:49 / mi
shoes: 1st Pair - Saucony Guide 2

Night-O Green at Manitou Lake.

Completely messed up #4 which should have been a very easy control since it was 50m from a bend in a trail. +22-5ish minutes there aimlessly wandering around in the wrong reentrant and haphazardly relocating on the road off the wrong bend back to the same reentrant.

Took #5 (long distance) extremely cautiously after that. fence to fence to fence corner to bearing when it would have been safe to cut off a lot of corner. walked too after nearly faceplanting

I just walked on careful bearings and payed attention to the map and went pretty much right to 1-3, 6-13.

From Orienteering Routes

Night - Green - Splits

Day - Red - Splits

Friday Jul 22, 2011 #

10 AM

Hike 1:22:42 [1] 3.04 mi (27:12 / mi) +934ft 21:04 / mi
shoes: 2nd pair - Saucony Guide 3

top of pikes down to a-frame

Run 1:08:45 [4] 3.08 mi (22:19 / mi) +2704ft 12:11 / mi
shoes: Mizuno Elixer

a-frame to top 1:08. not feeling good, but that was pretty quick. i still have a headache and I've never had any altitude symptoms before... dad 1:24, kristina 1:03

Thursday Jul 21, 2011 #

10 AM

Hike 1:00:00 [0] 2.0 mi (30:00 / mi) +500ft 24:15 / mi
shoes: Mizuno Elixer

Little hike up mt cutler in cheyenne canyon park with parents, not sure it really counts as training

3 PM

Incline 1:20:05 [3] 3.49 mi (22:57 / mi) +2177ft 14:26 / mi
shoes: Mizuno Elixer

Incline w/ dad. me 34:30, dad 38:50 from first step off cog lot

Monday Jul 18, 2011 #

6 PM

Run 19:49 [1] 1.94 mi (10:13 / mi) +313ft 8:52 / mi
shoes: Mizuno Elixer

part of the usual social run, felt ok, no lingering bad soreness or anything, but turned around after a mile to be safe

very hot

Sunday Jul 17, 2011 #

9 AM

Hike 2:11:40 [1] 5.51 mi (23:54 / mi) +614ft 21:37 / mi
shoes: 2nd pair - Saucony Guide 3

Hike down to barr camp from the top of pikes. Lollygag pace. Right foot/ankle feeling a little pounded.

11 AM

Run 2:09:37 [4] 5.51 mi (23:32 / mi) +4576ft 13:10 / mi
shoes: 2nd pair - Saucony Guide 3

Powerhike from Barr Camp to the top of Pikes Peak. 10min faster than on the 4th, about a minute faster than my Ascent last year.

Barr - A-frame: 53min today, 54 on the 4th, 50 last year
A-frame - top: 1:16 today, 1:25 on the 4th, 1:19 last year

I felt a little fatigued today from my long run yesterday and thought that I was going slower than on the 4th until 1 to go.

Faster than the hike down. Nice and cool above treeline.

Saturday Jul 16, 2011 #

3 PM

Run 1:49:44 [3] 9.44 mi (11:37 / mi) +2286ft 9:27 / mi
shoes: Saucony Mirage

Run at Mueller State Park to mix things up and pay off my parks pass. Very beautiful with pine/aspen trees and views of the west side of Pikes in the meadows. Quite hilly and ~9500ft elevation. I wish the trails were singletrack rather than fire-road type trails, but on the plus side I could enjoy the views without watching my footing in most places. Pretty easy pace.

Friday Jul 15, 2011 #

7 PM

Run 36:46 [3] 3.85 mi (9:33 / mi) +681ft 8:11 / mi
shoes: Mizuno Elixer

full moon run at red rock canyon

felt slow and everyone was crushing me on the uphills

Huge weekends with nothing during the week does not get one in shape past a certain fitness level and I'm past it. Gotta be more consistent.

Sunday Jul 10, 2011 #

Event: Summer Round Up 12k

7 AM

Run race 1:08:01 [5] 7.53 mi (9:02 / mi) +2220ft 7:04 / mi
shoes: Pearl Izumi Streak

Summer Roundup 12k in Colo Spgs. Was sore before that start since I ran hard for a fair amount of the night-o and my right hip stiff from holding myself in the raft. 25sec faster than last year but that isn't saying much. I've never had a good race at bear creek and I really dread races there for some reason. Everyone who beat me at the garden 10mi beat me at the roundup and lots of women who I beat by up to 10min at the garden beat me today. Same thing happened last year. I wasn't particularly motivated, but I got it done.

Embarrassed to say I walked a bit on the up. But there was a lot of up and I just couldn't conjure up the motivation to suffer. Results suggest that I am a better downhill road runner than uphill trail runner. Trail races are more fun and uphills are better for me though.

11 AM

Orienteer race 2:16:35 [3] 6.29 mi (21:43 / mi) +1716ft 17:15 / mi
shoes: 2nd pair - Saucony Guide 3

Red, back at Frisco. Man was I tired. I took off from the start running and got to the first hill and walked the rest of the way until it started raining near the end (and then I ran in the wrong direction, twice). I made a lot of stupid navigational mistakes too. Biggest was on 3 when I blew by a trail intersection (which I did NOT miss at night-o when I was running...). There was some nearly aimless wandering in there and way too much second guessing myself when I was right. More just plain sloppy than anything else. I think I could do very well on that map in better conditions. 4h sleep + 5h driving + 7.5mi running race with lots and lots of climb + very little food in between night-o and day-o = walking and sloppy navigation.

Night-O had both faster pace and better navigation. I'm not sure I'll ever be able to say that again :-)

Saturday Jul 9, 2011 #

Event: RMOC - Frisco Peninsula

9 AM

Other 2:00:00 [2]

Whitewater rafting in Vail

9 PM

Orienteer race 1:21:29 [4] 4.19 mi (19:27 / mi) +1195ft 15:19 / mi
shoes: 1st Pair - Saucony Guide 2

Night-O in Frisco. I was very slow at the beginning and totally messed up #2, but after that I realized it wasn't a particularly hard course and I could run a lot of it. So I ran and didn't mess up after that. A very good race for me.

Night-O (Medium) - Splits

Red - Splits

Monday Jul 4, 2011 #

11 AM

Hike 2:00:00 [3] 5.53 mi (21:42 / mi)
shoes: 2nd pair - Saucony Guide 3

Drove to the top of Pikes Peak, hiked down to Barr Camp easy so I could be fresh for the up.

1 PM

Hike 2:19:00 [3] 5.53 mi (25:08 / mi) +4482ft 14:13 / mi
shoes: 2nd pair - Saucony Guide 3

Speed hike from Barr Camp to Summit. Same pace as my race last year. Felt like I could have gone faster if I were racing. I would have gone faster above treeline, but I made a new friend instead. I took off and ran a good part of the final mile though.

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