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Training Log Archive: AliC

In the 7 days ending Oct 31, 2010:

activity # timemileskm+m
  XC skiing2 2:45:08 26.03(6:21) 41.89(3:57) 4
  Orienteering2 1:11:2448c
  Running3 36:00
  Strength2 16:00
  Drills1 4:30
  Total6 4:53:02 26.03 41.89 448c
  [1-5]6 4:39:02

» now

Sunday Oct 31, 2010 #

Running warm up/down 15:30 [1]

Over to Woodland Park and back to Dan's. Nice day again! Is it always every-other day nice/rainy here? Seems like that's the pattern for the past week...

Drills 4:30 [1]

Maybe the reason my knee hurts is some strange muscle weakness in my left leg. So running drills to try to strengthen whatever it is, just in case.

Orienteering 25:24 intensity: (10:00 @2) + (15:00 @3) + (24 @4) ***

The "No pain rogaine" course @ Woodland Park from COC's NOD event

Not sure I found the optimal order, but did work on flow and think there was only one control spot I got to and realized I didn't know where I was heading next. But I wasn't going full out at all, so keeping planning was easier than might normally be.

Mostly easy orienteering, but a few bits in reentrant zones with lots of paths that were more difficult!


Saturday Oct 30, 2010 #

Orienteering race 46:00 intensity: (16:00 @2) + (15:00 @3) + (15:00 @4)

Cascade Orienteering Vampire-O!!

At North Seatac Park. This was way more fun than I thought it might be. I'm not a big night orienteer, still kinda suspicious of score-O in general, and had no idea how the whole vampire thing was going to work out... But was a blast. Was vampire twice, pretty much in succession (although utterly failed to catch Patrick one of those times, oh and another time tried to vampire a group that had a holy pumpkin, whoopsie!), but didn't end up with a terrible card after the second time and went merrily along my way racking up controls, until I got to near the end and knew that there were still two way in the north-east I avoided earlier as they were majorly vampire-infested. So I snuck back for them, then snuck cross-country, avoiding spots I thought might be vampire hang-outs...

Decent orienteering, not so much flow, but thought about it a bit, I think map glances and planning are harder in the dark and score-o. Easier to night orienteer with a bright light (Nikolay's) - although sometimes was off to be sneaky.

And due to some luck, I won. Which apparently means I'm supposed to organize next year's Vampire-O here in Seattle...

Knee still tender afterwards although I avoided really running for the week- what is up? Think it's approaching doctor time even if it's really mild pain, because I just need to know if I should be even more careful or not.


Running warm up/down 10:00 [1]

Warm up for Vampire-O. I came in costume, tore apart a dress from goodwill to be one of the monsters from Thriller. Fun times, and orienterable. But to really make it as a costume, would need the hair and makeup. Ah well.

Friday Oct 29, 2010 #

XC skiing 1:15:23 intensity: (30:00 @2) + (30:00 @3) + (15:23 @4) 12.0 mi (6:17 / mi)

Again, a nice sunny day for a rollerski! Headed out to Redmond and joined Nikolay for a good hilly ski- we left one car at the bottom and then skied back to the other at the top, then fetched the other. Was a really good workout, roads not too busy, and good enough pavement for most of the way, just remember being rumbled a bit at the bottom of the hill.

Hit major traffic heading back to Seattle, so painful to go that slowly! According to TomTom data, Seattle has the worst traffic in the US, measured by percentage of roads with traffic at less than 70% of the posted speed limit. LA was second, Chicago third.

Thursday Oct 28, 2010 #

5 PM

Running 10:30 [1]

A little plod around Dan's neighborhood to test out the legs. IT band was kinda burn-y all day, but didn't feel terrible running. Nothing actually felt terrible, but did have to focus on running properly because everything is just a bit tweaky.

It didn't rain on my the 10 min I was out though, woo!

Strength 14:00 [0]

10 min abs, 2 min back, 2 min sideplank

Slightly pathetic that strength is longer than my run today... hopefully I'm being sensible enough to reverse this shortly though!!!

Wednesday Oct 27, 2010 #

10 AM

XC skiing 1:29:45 intensity: (1:55 @1) + (29:16 @2) + (34:31 @3) + (24:03 @4) 14.03 mi (6:24 / mi) +4m 6:24 / mi
ahr:145 max:170

Woo, such a better day than yesterday weather-wise! It's sunny, which let's you see that there are big snow-covered mountains around, fantastic!

Went out and did a rollerski with Nikolay on the Sammamish Lake trail, which was pretty flat, but we alternated 15 min double pole with 15 min skating and was good. His Nifilheims are slower than my V2s, so we switched for the middle half hour, which definitely made me have to work harder!!!

Knee slightly tender after the ski, but definitely not like after running.

Tuesday Oct 26, 2010 #


Day 2 of attempting to make my knee, or rather upper-tibia-probably-connected-to-knee pain disappear. So I sat tight and let Seattle rain on me...

Strength 2:00 [1]

Actually, snuck in two minutes of abs while cooking dinner. Woo!

Monday Oct 25, 2010 #


Travel to Seattle, via San Francisco and *then* LA, which is just backwards. Most notable thing was being asked if I was from CSU by a CSU runner on my first flight. Apparently the meet shirt (which yes, I was still wearing!) and the map of Pine Hill I was looking at gave it away... =)

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