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Training Log Archive: AliC

In the 7 days ending Oct 8, 2022:

activity # timemileskm+m
  Trail running4 3:02:23 17.08(10:41) 27.49(6:38) 403
  Rollerskiing2 1:25:33 13.93(6:08) 22.42(3:49) 269
  Orienteering1 1:11:57 5.55(12:58) 8.93(8:03) 25610c
  Running3 57:08 6.09(9:23) 9.8(5:50) 2081c
  Stroller jog/run1 45:44 4.55(10:03) 7.32(6:15) 100
  Hiking1 42:00 1.2(35:00) 1.93(21:45) 24
  Strength2 34:50
  Terrain running2 17:00 1.02(16:37) 1.65(10:19) 25
  Drills1 6:10 0.39(15:48) 0.63(9:49)
  Total11 9:02:45 49.81 80.17 128611c
  [1-5]9 7:47:19

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SuMoTuWeThFrSa

Saturday Oct 8, 2022 #

Event: NEOC - 2022 Masters Nationals
 
8 AM

Running 7:29 intensity: (47 @1) + (6:41 @2) + (1 @3) 0.76 mi (9:51 / mi)
ahr:132 max:142 1c shoes: Inov8 Oroc 290 Ultras

Orienteering 1:11:57 intensity: (25 @0) + (13:08 @1) + (11:26 @2) + (7:59 @3) + (23:33 @4) + (15:26 @5) 5.55 mi (12:58 / mi) +256m 11:20 / mi
ahr:152 max:188 10c shoes: Inov8 Oroc 290 Ultras

Woooo fun times! Had a great time on the course, pre-running/waking up controls at 8:30am. I took mostly woods routes, possibly using trails a bit more would have been faster? (I ran 5.55 mi, Boris 5.89 and he beat me by 2 min, hopefully can compare splits/routes!)

Oops. Forgot to pickup my map after they were released, hopefully I can find it somehow.
11 AM

Running 3:03 [1] 0.37 mi (8:15 / mi)
ahr:89 max:112

Running part way to the start with S, then we walked.

Hiking 42:00 intensity: (39:00 @0) + (3:00 @1) 1.2 mi (35:00 / mi) +24m 32:55 / mi
ahr:82 max:119

White course with S! Got her to select which way to go on the trail once I lined up map at each control, mostly right!

Red1 - Splits

Friday Oct 7, 2022 #

9 AM

Stroller jog/run 45:44 intensity: (44 @0) + (15:38 @1) + (29:22 @2) 4.55 mi (10:03 / mi) +100m 9:24 / mi
ahr:127 max:142 shoes: HOKA Challenger ATR 6

Chill stroller jog with Martin around some of the flatter gravel roads... excited for Master's Nationals!

Thursday Oct 6, 2022 #

10 AM

Terrain running 8:46 intensity: (6:28 @1) + (1:14 @2) + (1:04 @3) 0.53 mi (16:32 / mi) +16m 15:10 / mi
ahr:120 max:157 shoes: Inov8 Oroc 290 Ultras

To the tennis courts and back. Ran into an animal-tracking camera of a neighbor though, which kinda freaked me out.
C • Camera 4

Drills 6:10 intensity: (34 @1) + (5:36 @2) 0.39 mi (15:48 / mi)
ahr:133 max:147

2 rounds of normal running drills

Trail running 46:21 intensity: (3:56 @1) + (41:32 @2) + (53 @3) 4.2 mi (11:02 / mi) +66m 10:31 / mi
ahr:135 max:153

Fairly chill trail run to North Cove Beach and back - did 30s pickups every 5 min or so.
4 PM

Strength 16:39 [0]
ahr:71 max:87

Core. Then to making Saag Paneer for dinner!

Wednesday Oct 5, 2022 #

11 AM

Rollerskiing 1:04:29 intensity: (19:13 @1) + (45:16 @2) 10.93 mi (5:54 / mi) +218m 5:33 / mi
ahr:129 max:149

Changed from the plan (running intervals), legs were feeling 10 days running in a row, plus Sylvia has a cold, so wanted to skip the intensity in hopes of not getting sick for Masters Nationals... (We tested S, not Covid.)

10 min force no-poles and 10 min force double pole as part of it. Glad to have found that a good section of RatL is Rollerski-able!

Tuesday Oct 4, 2022 #

10 AM

Trail running 32:00 intensity: (5:27 @1) + (26:33 @2) 3.36 mi (9:31 / mi) +66m 8:59 / mi
ahr:131 max:143

Terrain running 8:14 intensity: (5:35 @1) + (2:39 @2) 0.49 mi (16:41 / mi) +9m 15:47 / mi
ahr:122 max:142

Trail running 49:35 intensity: (2:08 @1) + (46:51 @2) + (36 @3) 4.54 mi (10:55 / mi) +96m 10:15 / mi
ahr:138 max:152

Longish run with a bit of terrain running in the middle (in between Craig's Corridor and John's Glen Connector). Legs feel yesterday's hills for sure, but otherwise good. Had a gel at about halfway.
3 PM

Strength 18:11 [0]
ahr:72 max:89

Core

Monday Oct 3, 2022 #

11 AM

Running 34:44 intensity: (18:36 @1) + (14:57 @2) + (1:11 @3) 3.73 mi (9:19 / mi) +131m 8:24 / mi
ahr:123 max:158 shoes: HOKA Challenger ATR 6

Tour de Hills!

2 x Hickory Overlook, 2 x Wildwood hill, 2 x Bright Slopes hill (on trail, next track), 2 x Fox Run (back on dirt roads, 3rd track)

Felt pretty good and strong. Easier though of course with super-ample rest between the sets of 2...

No foot issues in the HOKAs today.

Trail running 17:08 intensity: (8:03 @1) + (6:25 @2) + (1:06 @3) + (1:34 @4) 1.48 mi (11:35 / mi) +94m 9:40 / mi
ahr:129 max:166 shoes: HOKA Challenger ATR 6

Many crunchy leaves! Some extra focus to attempt to find good foot placements, but sometimes ? underneath.

Running 11:52 intensity: (5:17 @1) + (5:03 @2) + (1:06 @3) + (26 @4) 1.23 mi (9:39 / mi) +78m 8:04 / mi
ahr:126 max:161 shoes: HOKA Challenger ATR 6

HR not reading right at the end of the second interval. Also had issues earlier on 3rd interval. Wonder if it's the cooler weather?
4 PM

Rollerskiing 21:04 intensity: (17 @0) + (17:25 @1) + (3:22 @2) 3.0 mi (7:01 / mi) +51m 6:40 / mi
ahr:116 max:134

20 min double pole, forced everything except 1 min on the steepest hill. Still loving the fall colors!

Sunday Oct 2, 2022 #

Note

Plan:
Mon - Hills late am, 20 minDP rollerski before picking S up
Tues - 1h30 Distance, on trail, maybe a little terrain for fun, core
Wed - Pyramid intervals (drills in WU), half trail, half road
Thurs - ~1h trail run, core
Fri - 45 min skate rollerski with a few light speeds
Sat - 8.2k Red @ Masters Nationals + hike/running White with S
Sun - 7.8k Red @ Masters Nationals + hike/running White with S
4 PM

Trail running 37:19 intensity: (10 @0) + (8:12 @1) + (28:41 @2) + (16 @3) 3.5 mi (10:40 / mi) +82m 9:56 / mi
ahr:130 max:155 shoes: HOKA Challenger ATR 6

Oof, tummy was still full from a large & delicious lunch at the base of Mad River Glen (where there was an award ceremony for the Allen Hill Climb, from Waitsfield up App Gap - I'm no road cyclist, but had I known I would have tried to do it anyways!), but made it around the smaller trail loop.

HOKAs hurt the side of my left foot for the first 20 min, then pain evaporated - did my foot shift in the shoe slightly? Strange, because really went from hurt every stride to zero problem for the rest of the run very suddenly.

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