Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BigWillyStyle

In the 7 days ending Apr 17, 2016:

activity	#	time	miles		km		+m
Cycling	8	3:48:40	61.97	(16.3/h)	99.73	(26.2/h)	747
Running	4	1:29:50	11.3	(7:57)	18.19	(4:56)	151
Orienteering	2	34:11	3.48	(9:49)	5.6	(6:06)	165	36c
Total	13	5:52:41	76.75	(4:36)	123.52	(2:51)	1063	36c

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Sunday Apr 17, 2016 #

10 AM

Cycling 1:09:41 [3] 20.3 mi (17.5 mph) +282m

Golden Gardens - Ballard Locks - Interbay - Downtown - Sodo - Beacon Hill - Rainier - Mercer Island

C • nice route 5

11 AM

Cycling 58:59 [3] 15.77 mi (16.0 mph) +300m

Mercer Island - Leschi - Madison Park - Arboretum - Interlaken - Eastlake - Fremont

12 PM

Running warm up/down 10:30 [2] 1.91 km (5:30 / km) +20m 5:13 / km

Saturday Apr 16, 2016 #

9 AM

Running warm up/down 9:14 [2] 1.15 km (8:02 / km) +20m 7:23 / km

10 AM

Orienteering race 18:15 [4] ** 2.8 km (6:31 / km) +50m 5:59 / km
17c

A race best epitomized by this sequence, in which I spot two cones and a flag, and my reptile brain interprets them as three cones. "Dafuq?" Lots of silly mistakes and bad route choices and no focus or intensity.

C • I enjoyed the laugh when yo... 2

1 PM

Orienteering race (Loop A) 7:43 [4] ** 1.4 km (5:31 / km) +60m 4:32 / km
9c

Leg 2 (my first leg) of the annual Cascade two-person relay; I teamed with my dad. Substantially better orienteering than the sprint, though I did overrun 5 which cost me some 15s.

Orienteering race (Loop B) 8:13 [4] ** 1.4 km (5:52 / km) +55m 4:54 / km
10c

Leg 4 (my second leg). Bobbled 2 for ~10s, may have taken a poor route to 3 for ~10s. Nikolay had too big of a headstart to be catchable, so we finished second. Woo Enger Management!

Running warm up/down 10:00 [3] 1.5 km (6:40 / km)

Friday Apr 15, 2016 #

7 AM

Cycling 21:01 [3] 5.77 mi (16.5 mph) +25m

4 PM

Cycling 19:59 [3] 5.79 mi (17.4 mph) +25m

I really like this iteration of my bike commute, for several reasons:

1. It is super convenient to get to/from via car.
2. It is an excellent place to leave one's car during the day.
3. 90% of the route is paved bike trails along a river or through wooded areas.
4. There are only three street crossings.

The downsides are that it's a little short, and there are a number of tight/sharp turns in the trail which oblige you to slow down.

Thursday Apr 14, 2016 #

6 PM

Running 1:00:06 [3] 8.47 mi (7:06 / mi) +111m 6:49 / mi

Woodland - Greenlake - Woodland. I like Greenlake because you can somewhat approximate the orienteering condition by avoiding the trails and hitting the mini-hills and wooded groves instead, yet still be moving fast enough to make it worth your while. Of course, there is a downside to this; for example today I misjudged a ducking maneuver and now I've got a gnarly footlong scratch down my back courtesy of a pointy branch.

Felt really good and strong on this run though.

Tuesday Apr 12, 2016 #

Note
(rest day)

Monday Apr 11, 2016 #

7 AM

Cycling 21:27 [3] 5.84 mi (16.3 mph) +25m

Morning mini-commute on my old bike. Exploring some trails I hadn't known of before - the Cedar River onto the Interurban.

5 PM

Cycling 19:59 [3] 5.78 mi (17.4 mph) +25m

6 PM

Cycling 7:55 [2] 2.17 km (16.4 kph) +15m

10 PM

Cycling 9:39 [2] 2.21 km (13.7 kph) +50m

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