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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ari-o

In the 7 days ending May 31, 2015:

activity # timemileskm+m
  Trail Run2 3:10:10 9.1(20:54) 14.65(12:59) 1208
  Hiking1 1:10:00 2.5(28:00) 4.02(17:24) 70
  Bicycle1 1:00:07 12.0(5:01) 19.31(3:07) 40
  Yoga (?)1 45:00
  Core1 26:00
  Orienteering1 21:19 2.0(10:39) 3.22(6:37) 6524c
  Paddling1 15:00 0.8(18:45) 1.29(11:39)
  Run1 2:57 0.3(9:50) 0.48(6:06)
  Total7 7:10:33 26.7 42.97 138324c

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Sunday May 31, 2015 #

Yoga (?) 45:00 [1]

So my sister has been telling me to come to yoga for some time now, and since it was raining out and I put in 4 hours yesterday I figured what the heck. Went to a yoga for runners class which apparently had more core than usual. Minimal bullshit although there was the a shavasana which apparently is the end of every yoga session which is nice, but basically nap time, so I guess that's okay. Anyway, seems moderately useful. I could certainly afford to be more flexible!

Then it went from 70 to 50 and it's cold and pouring rain now.

Saturday May 30, 2015 #

10 AM

Paddling 15:00 [3] 0.8 mi (18:45 / mi)

Canoeing around the lake. Canoeing is fun, and the views here are great.
12 PM

Trail Run long 2:40:00 [1] 7.4 mi (21:37 / mi) +900m 15:42 / mi

After a lazy morning, I wanted to go on a trail run / hike. I settled on the Kinsman Pond Trail to the Kinsman Ridge Trail and down the Lonesome Lake Trail (the top part). A few trails I've never been on. A warm, muggy day, but a bit of a breeze, and few bugs. Jogged down the Cascade Brook trail and up Kinsman Pond, which got wet and very rocky, but not too, too bad. Trail run or hike? I was trying to run, it was just super rocky. Some melting snow pack where the snow had blown off the frozen Kinsman Pond in to what must have once been an impressive drift (only snow of the day) and then, heck, up North Kinsman. Nice view!

Passed a party of about a half dozen guys on the way down, hung a left on to the Kinsman Pond trail for up and down and up and down. Fun trail. One group of college kids in over their heads, but they're probably fine, just very tired. Asked "where's Kinsman" and I said "a couple miles that way" and didn't have the heart to say it was up and down and up and down. Hit the LLT for a nice jog back to the hut, and a jump in the lake, which was very refreshing and cool but not cold.
4 PM

Hiking 1:10:00 [1] 2.5 mi (28:00 / mi) +70m 25:46 / mi

Packed up my bag and took a nice, easy hike down the LLT. About halfway down I passed the party of guys I'd seen on North Kinsman a few hours earlier, one injured (ankle, state unknown but not walkable), and they were carrying him down. I offered to help out but they said they were fine, I offered to go down and get ice for them and maybe some other supplies; there are so many search and rescues out of that parking lot I figured maybe the state park would have some SAM splints or something.

Ran down to the state park office: nothing. Great. It didn't seem worth calling in Fish and Game or Pemi SAR; by the time they got there the party would probably be most of the way down; they were moving, but slowly. But there was a guy who had gone down for their party to drive a car to the trailhead. I went to check the packhouse to see if there was anything—a SAR box, perhaps?—but figured it would be empty. It very nearly was. There were three items: a gallon of bleach. A camp stove propane canister. And a litter. With shoulder straps! Well that might be useful. Drove it to the trailhead, and while the other guy (an older fellow; most of the party was although the patient appeared to be in his 30s) called them to tell them to wait I shouldered it and ran up the trail.

They were about a third of a mile in. We put the patient on the litter, packaged him in (okay: everyone with extra clothes, take them out of your packs!), and began the much more comfortable (for everyone, especially the guy with the sprained/broken ankle) walk down to the car. Strava weirded out but it probably took 20 minutes, not bad for a litter carry with only about 8 people who had never done one before. It took a couple of tries to get protocol down ("one two three, lift on three") and get people using the shoulder straps, but it worked. Definitely worth it, prevented other injuries, and was safer for everyone. Wished them well and walked the litter back to the packhouse.

Now, I have no idea if I was supposed to grab a litter like that from the packhouse (my guess: no, probably because lawyers), especially without a radio or a go-ahead from the AMC or Fish and Game. But it seemed like the best thing to do, and in retrospect all worked out well, so I was happy to help out. And while this is filed under hiking, it is a good strength workout too (both "running" up the trail with a litter over your head, and carrying a guy down it.

Friday May 29, 2015 #

9 PM

Trail Run hills 30:10 [2] 1.7 mi (17:45 / mi) +308m 11:21 / mi

Was going to leave early-ish to head up to visit Beo at Lonesome, but then there was traffic up the wazoo and I decided to wait it out. Around 6 it looked like it was easing and by 6:25 when I hit the road it was all gone! Rolled through Cambridge and didn't touch the brakes a lick on 93. 2:23 to Franconia Notch including a scotch stop at the liquor store.

Ran up the LLT with about 20 pounds on my back. Always deceptively hard. Not surprised my fastest time up the trail (thanks, Strava!) was in the winter (and across the lake). It would be fun to run it for time on a good, hard snowpack in cool weather. 1000 feet in 1.5 miles or so.

Thursday May 28, 2015 #

6 PM

Bicycle warm up/down 30:53 [1] 5.8 mi (5:19 / mi) +40m 5:13 / mi

Bike out to O. Crazy traffic! Too most of the trip in Cambridge on sidewalks when the streets were narrow and choked with cars.

Run warm up/down 2:57 [1] 0.3 mi (9:50 / mi)

Quick warm up. Legs still a little tired from last weekend!

Orienteering race 21:19 [2] *** 2.0 mi (10:39 / mi) +65m 9:41 / mi
24c

Fun orienteering race in Arlington. Not super technical, but enough woods to have to make decisions quickly. Giovanni set a quick course and I did reasonably well, but didn't have much oomph in the legs and my left quad is still bothering me a little bit on downhills so I took things nimbly. Good routes except for 17, which was at a "cliff" that wasn't much of one, but otherwise no major blunders. Just not super fast.

Bicycle 29:14 [1] 6.2 mi (4:43 / mi)

And the ride home, by Life Alive and HEY NO LINE OMG! Mmm, veggie food feed.

Wednesday May 27, 2015 #

Core 26:00 [1]

Out of practice for doing decks, but it's a good warm day-legs still sore thing. Twice my record time, but it's hot. And I'm weak.

Tuesday May 26, 2015 #

Note

Turns out that when I run 20+ miles (except for the first 20 miler I did, when I had dialed back the pace just a little and there were no downhills) my quads hurt.

Quad strength. It's a thing, apparently.

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