Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AliC

In the 7 days ending Mar 24:

activity # timemileskm+m
  Running7 3:48:28 25.54(8:57) 41.1(5:34) 586
  Orienteering2 1:47:22 10.06(10:40) 16.19(6:38) 405
  Strength2 45:01 0.06 0.1 4
  Aerobics1 37:50 0.45(1:24:06) 0.72(52:15) 5
  Drills1 6:35 0.45(14:38) 0.72(9:06) 8
  Total7 7:05:16 36.56 58.84 1009

«»
1:31
0:00
» now
MoTuWeThFrSaSu

Sunday Mar 24 #

8 AM

Running 10:12 [1] 1.09 mi (9:22 / mi)

Orienteering 1:15:02 [4] 6.7 mi (11:12 / mi) +360m 9:36 / mi

Wow, pretty elemental. Long at Frenchman Coulee.

Lotsa climb, lotsa running, had to keep pushing because you could run fast. No mistakes, some little slowings. Pretty sure my go straight route choice to 12 was not correct. Why, why not run around on the flats?

Good to compare a lot of the splits to Open Men. Most time lost comparing to them was a leg I tried to veer off the giant cliff instead of running the correct (not off the giant cliff) direction (better on compass!) and above-mentioned too straight leg. Good to know.

Running 1:15 [1] 0.13 mi (9:38 / mi)

Saturday Mar 23 #

11 AM

Running 6:38 [1] 0.66 mi (10:03 / mi)

Orienteering 32:20 [4] 3.36 mi (9:37 / mi) +45m 9:14 / mi

Woo super-fun orienteering at Frenchman Spring! Such a blast. Fast open terrain, but also with enough detail to keep you on your toes. And the course was set with various challenges, some areas with more detail, some with very little and requiring good compass work and confidence.

Mostly I ran well and accurately. I'm happy with my race, but dealing with the detail could have been quicker and could have been fiercer on the running speed. Will collapsing at the finish made me realize I hadn't and probably should have. Is. A. Race!!

A few things that I'm noting I could improve on:
1- My one true mistake. I came out on the area of detail too far south. There was a control on something, but I was sure it wasn't mine, so didn't check (but maybe seeing it deflected me toward it a bit, almost sub-consiously?) It took me longer than it should have to put the whole area together and go find my control. I do remember having a hard time visualizing what the area of detail was going to be like, never having run here before and not really knowing what to expect open rock to be like. Takeaway: Look for notable features right/left of the line - there was a rocky hill that would have been helpful to guide me in.
5 - Sighted a landmark in the distance after a good bearing and ran hard at it. Plan was to just run super-fast until hitting the trail, but about 10m from the trail I chickened out, slowed down and panicked that I hadn't seen the trail yet. Convinced myself to keep going, and trail! So close. Should have had more confidence and better distance judgement to know I was still ok.

Running 12:27 [1] 1.22 mi (10:12 / mi) +15m 9:50 / mi

Friday Mar 22 #

11 AM

Running 53:11 [2] 6.33 mi (8:24 / mi) +118m 7:57 / mi

Introduced Ampere's law and then spring break! Looking forward to the week 'off'. My mom is coming to town for help with S (because also spring break for daycare). It'll be great to have her around. But first, some orienteering in Eastern WA. Going to be an early morning tomorrow...

Aerobics 37:50 [2] 0.45 mi (1:24:06 / mi) +5m 1:21:08 / mi

Circuits

Thursday Mar 21 #

8 AM

Running 15:54 [1] 1.53 mi (10:24 / mi) +17m 10:02 / mi

9 AM

Drills 6:35 [2] 0.45 mi (14:38 / mi) +8m 13:52 / mi

Running hills 42:56 intensity: (26:56 @1) + (16:00 @4) 4.24 mi (10:08 / mi) +233m 8:39 / mi

Hill workout around Reed.

4 x 2 min, working up Steele
4 x ~45s, on super-steep paved hill out of the canyon
4 x 1:20, on trail hill out of the canyon

Legs def tired by end!

Strength 5:01 [1] 0.06 mi (1:23:14 / mi) +4m 1:09:00 / mi

Squished in before teaching. Figuring I don't actually do core later even if I tell myself I will, so did it right after my run.

Tuesday Mar 19 #

8 AM

Running 1:05:09 intensity: (39:09 @1) + (26:00 @3) 8.27 mi (7:53 / mi) +145m 7:28 / mi

Tempo day! 2 x 13 min this week, so pretty in Oaks Bottom! But don't love how industrial the run is to get there, may adjust route. Felt fast & good.

Monday Mar 18 #

11 AM

Running 20:46 [1] 2.07 mi (10:02 / mi) +59m 9:13 / mi

Still sunny out! Little post-lecture, pre-Pilates jaunt around the canyon.

Strength 40:00 [1]

Pilates, harder than usual because kept it flowing, few breaks.

« Earlier | Later »