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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AliC

In the 7 days ending Mar 31:

activity # timemileskm+m
  Running4 3:36:21 25.93(8:21) 41.73(5:11) 292
  XC skiing1 1:35:51 12.39(7:44) 19.94(4:48) 362
  Strength3 1:35:00 0.06 0.1 4
  Orienteering2 43:16 4.16(10:24) 6.69(6:28) 82
  Drills1 6:19 0.39(16:11) 0.63(10:04)
  Total8 7:36:47 42.93 69.09 739

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Sunday Mar 31 #

Note

Sweet, made both my training targets this month! Helped by I think not getting sick all month, which has been amazing. I'm sure I'll be struck a few more times with illness as I keep training for WOC, but this has been a really good start to solid training and getting faster!

31.5h or so and 125.8 mi
10 AM

XC skiing 47:51 [2] 5.53 mi (8:39 / mi) +157m 7:57 / mi

Family ski! Sylvia passed out as soon as we started - she'd stayed awake the whole car trip this time. So carrying a little 25 lb deadweight on my back for this portion. Slightly but not disasterously slushy snow. I waxed Tom's super-dry skis with some LF8 and he was much faster than last time!

We did the Ridge trail and then Teacup and back.

XC skiing 45:46 [2] 6.56 mi (6:59 / mi) +203m 6:22 / mi

And my solo ski after a bit of skiing in the lodge meadow with Sylvia. She's definitely more and more comfy on the skis! So lovely out for a ski! And many fewer people - think everyone has decided it's spring and to go on other adventures...

XC skiing 2:14 [1] 0.3 mi (7:26 / mi) +1m 7:20 / mi

Oops! Got to the car skiing with S and realized I forgot my poles at the lodge, so skied back and forth for them.

Saturday Mar 30 #

8 AM

Orienteering 21:01 [1] 1.74 mi (12:05 / mi) +34m 11:24 / mi

Setting out controls @ Reed for my club training.

The training is a focus on control descriptions exercise. Within each control circle, *two* features have blue masking tape (so not very visible in the first place) on them. One of them matches your control description clue for that control, the other doesn't. Flip over the tape to find either a check mark or an 'X' to see if you are correct or not. Extra: think about what feature the incorrect control is on and what the description for it would be.

Fun exercise, think it does help people get more familiar with control descriptions!
11 AM

Strength 5:00 [1] 0.06 mi (1:22:57 / mi) +4m 1:10:17 / mi

Some core while waiting for folks to finish.

Orienteering 7:28 [1] 0.87 mi (8:35 / mi) +19m 8:03 / mi

Orienteering 14:47 [1] 1.55 mi (9:32 / mi) +30m 9:00 / mi

Control pickup round 2. Some past/present students of mine were hanging near a control, so explained to them what was up. Don't think they were the sort to give it a try though...

On the other hand, my thesis student came to the club training as he's a club member. Think he did well, as he should with the training at Reed... He might actually get into it.

Medial knee pain flared up again right at the end of control collecting. Hm. Tight quads pulling on MCL? My best guess. Will take 2 days without running, change up the shoes that this has been bothering me in and stretch my quads more...

Friday Mar 29 #

10 AM

Running 46:23 [2] 5.74 mi (8:05 / mi) +81m 7:45 / mi

Chatty run with Ueli. Yay for company! Checked two final control locations on way out and back. Psyched to host the training tomorrow!

Legs feel used from yesterday, but in a good way.

Thursday Mar 28 #

9 AM

Running 22:31 [1] 2.35 mi (9:35 / mi) +14m 9:24 / mi

A little orienteering first, actually, checking out some of my controls around Reed for club training on Sat. Then to the track.

Drills 6:19 [2] 0.39 mi (16:11 / mi)

3 x normal drills. Someone else doing an intervals session at the track when I first arrived! Felt a little less alone!

Running 50:28 intensity: (37:00 @1) + (13:28 @5) 5.83 mi (8:39 / mi)

Track workout

3 x 800, 3 x 400, 3 x 200 w/ 200 roll-on within sets, 400 roll-on between sets

2:39, 2:47, 2:44
77.5, 77.4, 78.7
36.2, 36.0, 36.1

Still in heavy shoes, much better 3 weeks ago when all my 400s were 82-84s. Leg speed is coming back!

Some more control vetting on campus during return. Medial knee pain on right side said hello right at the end of my run. Not sure what that's about. Boo.

Wednesday Mar 27 #

Strength 45:00 [1]

Pilates. Otherwise, coming up with names of people to review me for tenure next year and updating my CV...

Tuesday Mar 26 #

8 AM

Running tempo 1:09:29 intensity: (41:29 @1) + (28:00 @3) 8.71 mi (7:59 / mi) +159m 7:33 / mi

Tempo Tuesday! 2 x 14 min. Got to Oaks Bottom a different (less industrial) way, but did take longer. Felt pretty good leg-wise, stomach wasn't super happy with the second tempo.

Monday Mar 25 #

1 PM

Running 27:30 [2] 3.3 mi (8:20 / mi) +38m 8:03 / mi

Neighborhood joggeroo around Reed. Legs feel pretty good actually.

Strength 45:00 [1]

Pilates (actually before run).

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