Register | Login
Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: AliC

In the 7 days ending Nov 13, 2022:

activity # timemileskm+m
  Orienteering2 1:59:14 11.74(10:09) 18.89(6:19) 369
  Trail running4 1:56:31 11.73(9:56) 18.89(6:10) 352
  Rollerskiing1 1:09:46 11.79(5:55) 18.97(3:41) 206
  Running2 45:40 4.7(9:43) 7.56(6:02) 60
  Hiking2 33:21 1.09(30:40) 1.75(19:03)
  Strength2 23:39
  Drills2 6:30 0.32(20:05) 0.52(12:29)
  Total9 6:54:41 41.37 66.58 987
  [1-5]8 5:55:56

«»
1:43
0:00
» now
MoTuWeThFrSaSu

Sunday Nov 13, 2022 #

9 AM

Hiking 15:55 [0] 0.58 mi (27:27 / mi)
ahr:67 max:81

Hiking around the model map, checking things out. Sooo windy!

Orienteering 9:56 intensity: (4:24 @1) + (5:32 @2) 1.0 mi (9:56 / mi)
ahr:124 max:139

Warm up

Orienteering 1:13:28 intensity: (25 @0) + (1:38 @1) + (7:57 @2) + (8:44 @3) + (49:14 @4) + (5:30 @5) 7.79 mi (9:26 / mi) +201m 8:44 / mi
ahr:160 max:177

Long at Red Rocks State Park!

Neat area, very different from most things, I think most similar that I've done might have been the short rogaines at Petrified Forest.

Comparing route choices with Boris was fun, I definitely made some mistakes. #2 - Just very hesitant, didn't have things to keep me moving fast through all the ditches on the far side of the hill, needed to just keep going and use high rock features which would have clarified.
#6 - This was almost worse, but still wasn't great, I should have attacked more directly, but was really loving running in the washes so stayed in one too long then was hard to come up in the right reentrant (I climbed the hill just beyond the reentrant the boulders were in.
#10 - Again, too tempted by staying in the wash-turned-to-slot-canyon that went over an uncrossable cliff. I did mean to pop out at a certain point, but I wasn't following along well enough to decide exactly where, so kept going with the 'flow' until it was far too late...

So time to be found out there, in general I needed to commit more to a plan and not be dragged along because the running in the washes was so easy...
C • similar to Petrified Forest 2

Trail running 3:42 intensity: (17 @1) + (3:25 @2) 0.35 mi (10:38 / mi)
ahr:133 max:142


Red - Long - Splits

Saturday Nov 12, 2022 #

Note

Woo! Wow, just what terrain! It was super-fun having to navigate full focus through such detail of a different sort. Happy to have had my magnifier, I probably swung it into action for about 5 controls to parse all the black squiggles.

My run was pretty good, no hamstring issues, very clean for the first half, two errors towards the end of about 1 min each.
10 AM

Running 10:24 intensity: (20 @0) + (42 @1) + (9:09 @2) + (13 @3) 1.21 mi (8:34 / mi) +56m 7:29 / mi
ahr:135 max:150

Drills 2:56 intensity: (9 @0) + (1:33 @1) + (1:14 @2) 0.16 mi (17:53 / mi)
ahr:120 max:144

Orienteering 35:50 intensity: (58 @1) + (3:06 @2) + (6:37 @3) + (16:53 @4) + (8:16 @5) 2.95 mi (12:09 / mi) +168m 10:20 / mi
ahr:161 max:175

Trail running 13:19 intensity: (5:33 @1) + (7:46 @2) 1.18 mi (11:19 / mi) +37m 10:19 / mi
ahr:126 max:142


Red - Middle - Splits

Friday Nov 11, 2022 #

Event: LAOC: Orienteering USA Nationals
 

Note

Jogged the sprint after a little warm-up. Glad I did, it was interesting! My plan had been to skip the first control so I was 100% sure to be a mp at the end and wouldn't even be tempted to run fast. But the first control looked interesting, so instead skipped #4, which was the spectator control - I'd already easily seen it, so nothing to learn there...

Totally, totally messed up #1, I was just not even a little bit prepared to think multi-level and the things on the map that should have been warning me didn't stand out. Took awhile to put it together!

After that, really all smooth, but had to keep thinking and focused! Nice sprint!
1 PM

Running 9:45 intensity: (37 @0) + (2:53 @1) + (6:15 @2) 1.06 mi (9:12 / mi) +3m 9:07 / mi
ahr:123 max:141

Drills 3:34 intensity: (17 @0) + (2:11 @1) + (1:06 @2) 0.16 mi (22:20 / mi)
ahr:113 max:136

Running 18:22 intensity: (12 @0) + (1:57 @1) + (16:01 @2) + (12 @3) 1.78 mi (10:19 / mi)
ahr:134 max:151

Running 7:09 intensity: (29 @0) + (5:24 @1) + (1:16 @2) 0.65 mi (11:04 / mi)
ahr:114 max:133

4 PM

Hiking 17:26 intensity: (15:24 @0) + (2:02 @1) 0.51 mi (34:20 / mi)
ahr:80 max:97


Red - Sprint - Splits

Wednesday Nov 9, 2022 #

11 AM

Trail running 51:51 intensity: (3:32 @1) + (48:19 @2) 5.33 mi (9:44 / mi) +179m 8:49 / mi
ahr:135 max:149 shoes: HOKA Challenger ATR 6

Beautiful day, just going easy around Deer Pond/Craig's Corridor. Scheming whether to create a "scavenger hunt" ski-o score-o in the winter here at Eastman. Probably yes, need to get in contact with the winter fun committee.
3 PM

Strength 3:30 [0]
ahr:66 max:87

Uh-oh. I might have just pulled my left hamstring while doing my normal core strength. Blame being tight from non-normal strength on Monday... so, so hope it feels better tomorrow. Not sure exactly what the test should be, but if it's really painful with everyday walking around then I have to think seriously about whether I should even go to LA... argh!!! Hoping that it'll feel lots better tomorrow instead.
C • Oh no 7

Tuesday Nov 8, 2022 #

11 AM

Trail running 47:39 intensity: (14 @0) + (20:05 @1) + (26:55 @2) + (25 @3) 4.88 mi (9:46 / mi) +136m 8:59 / mi
ahr:127 max:152 shoes: HOKA Challenger ATR 6

Super-easy intervals, 5 x 2 min.

Intervals on the dirt roads, but pretty much everything else on trail. Came off trail significantly once (onto an old trail), went through the woods for a bit to get back to the true trail. Much cooler, feels more like Nov!

Monday Nov 7, 2022 #

10 AM

Rollerskiing 1:09:46 intensity: (1:06 @0) + (22:58 @1) + (45:16 @2) + (26 @3) 11.79 mi (5:55 / mi) +206m 5:37 / mi
ahr:128 max:151

Cruis-y rollerski, a little focus on double pole at the beginning. Still warm out, but breezy.
C • I'm told … 2
4 PM

Strength 20:09 intensity: (20:07 @0) + (2 @1)
ahr:71 max:90

Ford Sayre Master's Program November Core session with Carly

Good stuff, 5 min pushups/twists, 5 min various Planck, 10 min various abs for 1 min each, few minutes between each of those segments

Harder than what I do on my own, but probably also less pelvic floor stuff, which I need to do.

« Earlier | Later »