Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AliC

In the 30 days ending Jun 30, 2014:

activity	#	time	miles		km		+m
Running	25	16:56:14	122.01	(8:20)	196.35	(5:11)	1509
Rowing	3	2:43:19	11.83	(13:48)	19.04	(8:35)	3
Orienteering	3	1:38:28	9.32	(10:34)	15.0	(6:34)	206
Strength	6	51:12	0.07		0.12
Aerobics	1	42:25
Drills	7	29:01	1.64	(17:39)	2.65	(10:58)	2
Hiking	1	21:46	0.8	(27:12)	1.29	(16:54)	92
Total	28	23:42:25	145.67		234.44		1812
[1-5]	28	22:18:12

1:40

0:00

» now

Monday Jun 30, 2014 #

6 AM

Rowing 46:59 [1] 4.38 mi (10:44 / mi)

Woke up at 5:45am and went out for a morning row before leaving. Down and around Boyd Island with a wind from the South, which is pretty unusual. Still, not strong enough to make to rowing poor.

Sunday Jun 29, 2014 #

8 AM

Rowing 15:37 [1] 0.96 mi (16:16 / mi)

Canoeing over to Denne's with Tom. He's picking up paddling a bit more each time...

Running 46:36 [2] 6.03 mi (7:44 / mi) +31m 7:36 / mi

And an easy 6 mile run, first 1.5 miles with Tom at a quackish pace for him (8:30), then sped up. By the last mile I found I was running 7:00. I'm happy it felt so good, but I tamed it on down - this is supposed to be an easy week and the important thing is to feel good in Italy, not here!

Saturday Jun 28, 2014 #

9 AM

Rowing 1:07:02 [0] 3.4 mi (19:43 / mi)

Canoeing with Tom and with Dad alongside in a kayak to go see the osprey nest! Mother osprey seemed home, probably still sitting on eggs. Also saw some sort of foot-powered canoe thing whose people Dad interrogated and a beaver's lodge. Calm wind + water, nice day for a paddle!

Rowing 33:41 [1] 3.09 mi (10:54 / mi) +3m 10:52 / mi

And then hopped in the scull for a quick go. Went down around the Haverkamp's island and back, nice water, fun to row! Went very easy on the body, WOC is now around the corner!

Friday Jun 27, 2014 #

7 AM

Running 41:37 5.38 mi (7:44 / mi) +46m 7:32 / mi

Across the lake in the little boat with Mom and Dad, did a 5 mile-ish run with 6 30s speeds, spaced by a hearty 4.30. Nice and cool and great to be up at the lake!

Drills 2:32 [1] 0.14 mi (17:48 / mi) +1m 17:25 / mi

Thursday Jun 26, 2014 #

Note

Drove to cottage.

Wednesday Jun 25, 2014 #

Note

Moving. Holy moly.

Tuesday Jun 24, 2014 #

8 AM

Strength 12:00 [1]

Core

1 PM

Running 13:12 [1] 1.39 mi (9:30 / mi) +12m 9:15 / mi

Roused the now-Dr. Allen to at least do the warm up with me.

Drills 4:58 [1] 0.35 mi (14:12 / mi)

Running 38:09 4.42 mi (8:38 / mi) +58m 8:18 / mi

Last pre-WOC track workout!

On my own, because Kevin is doing the eve sessions with Dave's, so had to figure out what to do. Liked Ruth's workout from last week, so opted for that. Except I was overheating after round 1 so shortened round 2.

Round 1: 2 x 400 (90s), 3 x 300 (60s), 4 x 200 (30s)
Round 2: 1 x 400 (90s), 2 x 300 (60s), 3 x 200 (30s)

Yup, a hard workout. Face was totally flushed trying to dissipate heat and it took a long while to stop sweating.

Sunday Jun 22, 2014 #

1 PM

Running 1:02:14 [2] 7.75 mi (8:02 / mi) +2m 8:01 / mi

Midday run to and through Wildwood, otherwise packing and cooking pulled pork for Tom's parents and friends from Rochester who came to town for his thesis defense!

Saturday Jun 21, 2014 #

8 AM

Running 10:43 [1] 1.47 mi (7:19 / mi) +6m 7:13 / mi

Drills 3:08 [1] 0.18 mi (17:42 / mi) +1m 17:23 / mi

Running 17:34 [4] 3.14 mi (5:36 / mi) +8m 5:33 / mi

Race4Justice in downtown Toledo. Aw, no close competitors this year. Last year I had a good battle and was defeated in the final 100m by a high school guy. Ah well, still a good run, and was very happy to have a bike leading me because it parted the geese in one crucial part along the harbor... Glad to have a good time, but still haven't cracked the PR this year...

C • Parting the geese... 2

Running 13:30 [1] 1.61 mi (8:22 / mi) +36m 7:49 / mi

Friday Jun 20, 2014 #

8 AM

Running 6:42 [1] 0.67 mi (9:56 / mi) +14m 9:20 / mi

Running 3:42 [2] 0.5 mi (7:24 / mi)

Strength 5:00 [1]

Morning squats with Tom. First set at 55 lbs, 2 x 65, 1 x 55.

Running 6:24 [1] 0.64 mi (10:02 / mi) +13m 9:26 / mi

5 PM

Running 25:23 [2] 2.97 mi (8:33 / mi) +18m 8:23 / mi

Whoa cool weather! Nice early eve run around Wildwood. Almost no walkers out, just runners, and most solo.

Drills 5:15 [1] 0.19 mi (27:37 / mi)

Ankle plyos, one set.

Running 13:48 [2] 1.74 mi (7:56 / mi)

Thursday Jun 19, 2014 #

6 PM

Running 6:48 [1] 0.89 mi (7:39 / mi) +1m 7:37 / mi

Kevin suggested heading over for Dave's PR5k group track run. So caught a ride with him from campus down to Perrysburg for the workout. This was warmup, during which caught up with Amy a smidge.

Drills 3:41 [1] 0.15 mi (24:54 / mi)

Running 3:21 [1] 0.45 mi (7:22 / mi)

Running intervals 15:01 [4] 2.59 mi (5:48 / mi)

A workout a la Prefontaine, continuous 10 laps at 40 for the first 200 and 50 for the second. The under-20 pace group kept together for the most part, people were supposed to quite after they fell off pace. If anything, Kevin and I took the last few faster. If we'd kept up 40-50, I would have been fine with another few laps, but pushing it to 37s made it a bit harder!

Running 15:01 [1] 1.89 mi (7:57 / mi) +1m 7:56 / mi

Warm down. Partly barefoot on the turf.

Wednesday Jun 18, 2014 #

4 PM

Running 7:48 [1] 0.93 mi (8:23 / mi) +12m 8:04 / mi

Running 17:58 2.0 mi (8:59 / mi) +2m 8:57 / mi

Toledo Mini-Hill workout

3 x 3 min at 12.0 incline 8:30-9:00 per mile. Pretty hard.

C • GPS 2

Strength 13:46 [0]

Core 15 while it thunderstormed outside!

Aerobics 42:25 [1]

And Zumba! Harder when you do a hill workout right before...

Running 4:00 [1] 0.4 mi (10:00 / mi) +83m 6:05 / mi

Tuesday Jun 17, 2014 #

5 PM

Running 43:46 [1] 5.09 mi (8:36 / mi) +18m 8:30 / mi

Hot, hot, hot out. 94 degrees and humid, but at least there was a strong breeze, made it bareable! Legs sore from squats, but a nice wander around Wildwood. News- they rerouted the Orange meadow trail from where it had been against the train tracks. For safety. Well, it's nicer being in the woods anyways!

Monday Jun 16, 2014 #

Running 43:39 [1] 4.8 mi (9:06 / mi)

Back in Toledo, phew! A lap around Ottawa Park and then over to the Rec center with Tom. Already hottish and humid. More than average number of walkers in the park this morning, wonder if there was some reason.

Strength 5:00 [1]

A few last sessions of squats to hopefully have the strength for WOC. To get back into it, a set at 55, 60 and then two at 65.

Sunday Jun 15, 2014 #

9 AM

Running 33:34 3.55 mi (9:27 / mi) +256m 7:43 / mi

Morning run from the campsite, with hills. Did 6 repeats up the two different sides of the nearest dune. Good stuff, nice to have 2x bigger hill than in Toledo!

Running 15:38 [1] 1.51 mi (10:21 / mi) +27m 9:49 / mi

Putter around with Tom.

Hiking 17:37 [1] 0.7 mi (25:09 / mi) +39m 21:27 / mi

One last hike with the guys through the dunes. The other gals went to the beach.

Hiking 4:09 [3] 0.1 mi (41:29 / mi) +53m 15:41 / mi

Whoa sand dune! Straight up is hard stuff! Racing. =)

Saturday Jun 14, 2014 #

11 AM

Running 31:15 [2] 3.22 mi (9:42 / mi) +122m 8:41 / mi

Yay camping! Nice to get away from it all to Warren Dunes State Park on the eastern shore of Lake Michigan. Very cool sand dunes, pretty lake, peaceful camping. This was just a little morning run exploring - and figuring out how hard it is to run up dunes!

Running 22:50 [1] 2.01 mi (11:22 / mi) +53m 10:30 / mi

Putter around with Tom, who is emerging from thesis-not-working-out period.

3 PM

Running 17:30 [2] 2.0 mi (8:45 / mi)

Running mostly barefoot from the beach back to the campground to get my car to fetch Tom whose flip-flop broke. Fun to run barefoot on soft sandy soil.

Friday Jun 13, 2014 #

7 AM

Running 37:04 [1] 4.61 mi (8:02 / mi) +62m 7:43 / mi

Morning run around Ottawa hills, feeling a bit overwhelmed with everything, but gotta train!

Thursday Jun 12, 2014 #

6 PM

Running 36:31 4.12 mi (8:52 / mi) +51m 8:32 / mi

Run with Mark and Megan after galaxy chatting for the afternoon! Did some pickups with Mark through the park, he had one dramatic spill nearly face-first into a muddy stream. Fun to run fast through the woods!

Tuesday Jun 10, 2014 #

6 AM

Running 32:56 [1] 3.62 mi (9:06 / mi) +146m 8:05 / mi

Pre-panel run in Baltimore.

Monday Jun 9, 2014 #

7 AM

Running 29:39 [1] 3.37 mi (8:48 / mi) +72m 8:15 / mi

Pre-panel run in Baltimore.

Sunday Jun 8, 2014 #

9 AM

Running 43:39 [2] 5.85 mi (7:28 / mi) +37m 7:19 / mi

Morning run with some tempo bits before departing!

Strength 3:25 [0] 0.01 mi (4:49:24 / mi)

Saturday Jun 7, 2014 #

7 AM

Running 11:43 [1] 1.41 mi (8:19 / mi) +25m 7:53 / mi

Uhhh, so that was a night. To bed ~midnight, planning to wake up at 4:45. At 12:45 informed my alarm is going off. What? It's set for 4:45... confusion. Oh, my *car* alarm. Clothes + outside + police explain to a sleep-befuddled me that my car was being broken into- was anything missing?

Not much to be missing, luckily. I guess the police caught the guy, asked specifically if a tablet or some Raybans were mine that were on him. Nope and nope and back to bed, more than a bit unsettled.

*Then* up at 4:45, home -> DTW -> Snyder Lake. Still nothing notably missing from car, happy it has an alarm.

Drills 8:04 [1] 0.54 mi (14:50 / mi)

Orienteering 53:12 5.89 km (9:02 / km) +126m 8:10 / km

Snyder Lake Training by Igor

Oof the woods got thick! But worst at least was to #1, then could try to forget about. =)

Wanted to focus on just good compass bearings, middle-distance type skill, but was pushed a lot by green, so not the best terrain for that sort of practice. (Or I need to be tougher.)

Worst bit was ending up at #13 instead of #11. What? Right of line then confused about where I was and veered further right. I think mostly a loss of concentration, a mistake about what saddle was what, and not looking at compass. Still, could have taken me much longer to figure out if #13 streamer hadn't caught my eye, so definitely not good!

C • I almost gave up on the way... 5

Running 6:03 [1] 0.68 mi (8:54 / mi) +12m 8:26 / mi

Nice to be done with workout well before 9am. Cool temps, although a bit bonus wet because of catching the dew.

Stopped for the now-mandatory chocolate sourdough bread from Zingermann's on the way home. Mmmm.

Friday Jun 6, 2014 #

4 PM

Running 1:04:02 7.53 mi (8:30 / mi) +61m 8:18 / mi

Two laps of Ottawa Park, double hills, using MTB trail along the bit of the loop its there. And first MTBers sighting of the year here in Toledo! Got out of the way quick enough, even though I was reading my map at the time.

Nice, if warm (80). Read Boscon and then Turcio WOC training maps. Gotta think trenches and rocks and hills, oh my!

Strength 12:01 [1] 0.06 mi (3:19:22 / mi)

Core. Then had to move plants on Tom's balcony to mine because they are redoing his apartment's roof and are mandating everything off balconies. Boo not having fresh basil at both apartments!

C • Fresh Basil 3

Thursday Jun 5, 2014 #

8 AM

Running 10:56 [1] 1.32 mi (8:16 / mi) +11m 8:03 / mi

Running 33:23 4.66 mi (7:10 / mi) +12m 7:06 / mi

Morning track with Kevin.

Kevin's going for the Symphony tickets at this weekend's 5k so he wanted to take it easy and just did the first mile and 4 x 400. I finished up with 2 x 800, for all non-fractional lap options for 1 mile.

Reading a map of Lavarone - Rocchetti while running. It's easier behind Kevin for sure - on one of my solo 800s, nearly tripped over the inner-lane metal rail, eep!

Legs feeling 100% post-Map Adventure now though!

Drills 1:23 [1] 0.09 mi (14:45 / mi)

Wednesday Jun 4, 2014 #

Note

Travel back to Toledo.

Accomplished in Rochester:
1) Map Adventure
2) Garbage plate (yeah, that's right)
3) Some sprint training at Highland/RIT
4) New-to-him car for Tom
5) Thesis *so* near completion for Tom!

C • Two questions 5

Tuesday Jun 3, 2014 #

9 AM

Running 4:23 [1] 0.53 mi (8:16 / mi) +3m 8:08 / mi

Dropped off in the rain at RIT to do a little sprint training!

Orienteering 16:14 [3] 2.12 mi (7:39 / mi) +12m 7:31 / mi

Longer RIT sprint, 2.7k

Trying to go fast, interrupted by a missing building at control 4 or so and confused a bit. Came out of confusion and went strong until penultimate control, when I totally messed up, heading north on an elevated walkway instead of E, gotta watch big things like that at least, eep!

Orienteering 8:33 [3] 1.14 mi (7:30 / mi) +3m 7:26 / mi

Shorter RIT sprint

Better flow, but I knew the building was missing and about the construction in one area, so wasn't distraught over either of those this round. Good to have a bit better run of it, although maybe getting a little less zippy already, legs not quite 100% yet.

Running 1:03:31 [2] 8.42 mi (7:33 / mi) +31m 7:27 / mi

Mosey back along the Genesee Valley Canal path to Scottsville, absolutely sopping wet by the time I arrived! But actually good to have the rain, meant less dehydration + not overheating!

Monday Jun 2, 2014 #

2 PM

Running 22:08 [1] 2.33 mi (9:30 / mi) +67m 8:43 / mi

Used the city map from the race to go from campus, through Mt. Hood to the edge of Highland park. I didn't go through the older part of the cemetery during the race, so that was fun to see. And hilly!

C • running in mt hope cemetery! 2

Orienteering 20:29 [2] 2.4 mi (8:32 / mi) +65m 7:52 / mi

Orienteering around Highland Park on a course Tom just drew up. His first time planning a sprint course. =) Fun to do, if not terribly sprinty either in my legs or in how the course was planned.

But did get to witness the amazing collection of lilacs on the hillside, wowzer. A few still blooming.

C • The lilacs are something. L... 3

Running 20:16 [1] 2.1 mi (9:39 / mi) +43m 9:04 / mi

And back, again through the cemetery. Then time for frozen custard at ~~Allard's~~ Abbott's.

Sunday Jun 1, 2014 #

3 PM

Running 22:17 [1] 2.41 mi (9:15 / mi) +57m 8:37 / mi

Legs too tired to sprint at RIT, so just went to Scottsville for a little putter around from Tom's parent's house. Down to the George bridge, where the local teens were hanging out and jumping off into a pool. Looked like fun!

« Earlier | Later »