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Training Log Archive: AliC

In the 7 days ending Nov 24, 2013:

activity # timemileskm+m
  Running7 3:30:01 24.34(8:38) 39.17(5:22) 295
  Orienteering3 1:10:15 8.15(8:37) 13.12(5:21) 207
  Rollerskiing1 1:07:10 10.08(6:40) 16.22(4:08) 25
  Strength3 33:24 0.86 1.38 3
  Cycling1 21:05 8.0(2:38) 12.88(1:38) 4
  Aerobics1 20:00 0.04(8:22:55) 0.06(5:12:30)
  Drills1 5:12 0.36(14:20) 0.58(8:54)
  Rowing1 5:08
  Total8 7:12:15 51.83 83.42 534
  [1-5]8 6:34:40

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MoTuWeThFrSaSu

Sunday Nov 24, 2013 #

Event: NEOC: Blue Hills Traverse
 
3 PM

Running 1:36:40 intensity: (2:21 @0) + (1:03:46 @1) + (30:33 @2) 10.67 mi (9:04 / mi) +81m 8:51 / mi
ahr:127 max:153

Long run! First lap of Ottawa Park with Tom, then explored the mountain bike trails by myself. So yes, Toledo does have mountain bike trails, and they are super turny-twisty, but that's fine, works more muscles and less repetition. Only saw two brave souls out there biking. I was a pretty cold cookied by the time I was done just plain running, probably needed a vest to be perfectly dressed.

Saturday Nov 23, 2013 #

9 AM

Running 5:29 intensity: (1:13 @0) + (1:02 @1) + (3:14 @2) 0.57 mi (9:37 / mi) +3m 9:28 / mi
ahr:123 max:145

Helping out at OCIN's junior camp training day! A great thing, starts from the very basics and covers quite a lot, in a mix of presentations and short outdoor courses that work up the difficulty ladder. I got to run all the courses (trying to put up times against one speedy Addison B!) except white and also at the end of the day play on a sprint on a different part of campus from a few years ago.

I led two course reviews and then gave a short presentation about racing on the international level, including a bit about the physical training that it takes and what, from that side, they'll want to start thinking about.... hopefully helpful!
C • Class act 2

Orienteering 8:06 intensity: (5 @0) + (11 @1) + (3:22 @2) + (2:20 @3) + (2:08 @4) 0.9 mi (8:59 / mi) +36m 8:00 / mi
ahr:160 max:173

Running 3:19 intensity: (1:59 @0) + (1:20 @1) 0.24 mi (13:33 / mi)
ahr:107 max:135

Orienteering 9:01 intensity: (9 @0) + (13 @1) + (40 @2) + (7:23 @3) + (36 @4) 1.27 mi (7:07 / mi)
ahr:163 max:171

Running 3:21 intensity: (19 @1) + (2:56 @2) + (6 @3) 0.38 mi (8:56 / mi) +5m 8:34 / mi
ahr:142 max:169

Running 6:21 intensity: (3 @0) + (1:13 @1) + (5:05 @2) 0.73 mi (8:41 / mi) +4m 8:33 / mi
ahr:142 max:152

Orienteering 13:01 intensity: (15 @1) + (1:13 @2) + (2:53 @3) + (8:40 @4) 1.41 mi (9:13 / mi) +50m 8:18 / mi
ahr:170 max:178

1 PM

Running 4:45 intensity: (12 @1) + (4:33 @2) 0.44 mi (10:41 / mi) +4m 10:24 / mi
ahr:147 max:157

Orienteering 7:54 intensity: (21 @2) + (29 @3) + (7:04 @4) 1.15 mi (6:52 / mi) +2m 6:50 / mi
ahr:172 max:176

Running 3:25 intensity: (16 @0) + (55 @1) + (2:00 @2) + (8 @3) + (6 @4) 0.32 mi (10:48 / mi) +4m 10:24 / mi
ahr:132 max:175

Orienteering 15:06 intensity: (6 @0) + (11 @1) + (51 @2) + (4:05 @3) + (9:53 @4) 1.56 mi (9:41 / mi) +85m 8:17 / mi
ahr:169 max:176

Running 6:19 intensity: (4 @1) + (5:58 @2) + (9 @3) + (8 @4) 0.68 mi (9:17 / mi) +31m 8:08 / mi
ahr:146 max:174

4 PM

Running 1:41 intensity: (26 @1) + (1:15 @2) 0.19 mi (8:41 / mi) +38m 5:24 / mi
ahr:139 max:151

Orienteering 17:07 intensity: (4 @1) + (15:34 @2) + (1:29 @3) 1.86 mi (9:11 / mi) +34m 8:42 / mi
ahr:151 max:163

Running 1:25 intensity: (15 @1) + (1:10 @2) 0.16 mi (8:38 / mi) +11m 7:09 / mi
ahr:142 max:149


OCIN_TROL_Camp_2013_3 Orange - Splits

OCIN_TROL_Camp_2013_5 Green - Splits

OCIN_TROL_Camp_2013_6 Campus - Splits

Wednesday Nov 20, 2013 #

Event: US Team Fall 2013 3k Time Trial
 

Note

Have a real interview at Reed College! Early Dec... And for this week, an application in to Western Washington. It is at least getting easier to finish applications!
C • Congrats! 11
12 PM

Running 10:23 intensity: (11 @0) + (4:21 @1) + (5:51 @2) 1.25 mi (8:20 / mi) +12m 8:06 / mi
ahr:133 max:149

Drills 5:12 intensity: (3:21 @1) + (1:51 @2) 0.36 mi (14:20 / mi)
ahr:132 max:148

Running 1:52 intensity: (7 @0) + (43 @1) + (1:02 @2) 0.25 mi (7:24 / mi)
ahr:134 max:161

Running race 10:12 intensity: (10 @1) + (16 @2) + (28 @3) + (8:41 @4) + (37 @5) 3.0 km (3:24 / km)
ahr:174 max:180

US Team 3k Time Trial

Not bad! Totally happy with this time, given it's the end of the fall season, I was alone running, and it was a bit chilly and breezy. Fairly even pace and the last lap hurt, think that's about how it's supposed to go... =)
C • Nice effort! 3

Running 8:11 intensity: (4:18 @1) + (3:53 @2) 0.88 mi (9:17 / mi) +7m 9:03 / mi
ahr:135 max:154

4 PM

Running 3:27 intensity: (2:30 @1) + (57 @2) 0.41 mi (8:22 / mi) +9m 7:51 / mi
ahr:154 max:157

Aerobics 20:00 [1] 0.04 mi (8:22:55 / mi)
ahr:128 max:136

Holy moly! Hardest hip hop hustle yet! One of the girls in the class taught a new routine, which was all hard and not repetitive and just all sorts of funky. I could get it kinda at half pace, but hten with music and all strung together... wowzers.

Strength 15:01 intensity: (9:11 @0) + (5:27 @1) + (23 @2) 0.85 mi (17:40 / mi) +3m 17:28 / mi
ahr:97 max:144

Running 3:39 intensity: (24 @0) + (2:55 @1) + (20 @2) 0.41 mi (8:52 / mi) +6m 8:29 / mi
ahr:120 max:137


3k Time Trial - Splits

Tuesday Nov 19, 2013 #

4 PM

Running 36:08 intensity: (14 @0) + (18:11 @1) + (17:43 @2) 4.48 mi (8:04 / mi) +76m 7:40 / mi
ahr:133 max:148

A lap around Ottawa Park, doing the near hill twice for good measure. Some downed trees from the storm. Had to run in a sweater because I forgot any warm running tops...

Cycling 21:05 intensity: (22 @0) + (20:43 @1) 8.0 mi (2:38 / mi) +4m 2:38 / mi
ahr:123 max:134

Spinning bike.

Rowing 5:08 intensity: (13 @0) + (3:57 @1) + (58 @2)
ahr:127 max:138

Strength 14:53 intensity: (12:16 @0) + (2:37 @1)
ahr:93 max:120

Gretchen's killer Core 15. Gosh!

Running 3:24 intensity: (21 @0) + (3:03 @1) 0.41 mi (8:21 / mi) +4m 8:06 / mi
ahr:116 max:131

Monday Nov 18, 2013 #

4 PM

Rollerskiing 1:07:10 intensity: (4:34 @0) + (1:00:57 @1) + (1:39 @2) 10.08 mi (6:40 / mi) +25m 6:37 / mi
ahr:116 max:140

Recovery double pole! Chilly!

Strength 3:30 [0] 0.01 mi (5:52:03 / mi)
ahr:73 max:81

Happy hammie strength

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