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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ari-o

In the 7 days ending May 9:

activity # timemileskm+m
  Trail Run2 10:12:00 24.36(25:07) 39.2(15:37) 2386
  Run5 2:25:39 19.12(7:37) 30.77(4:44) 89
  Orienteering1 22:57 2.22(10:20) 3.57(6:25) 45
  Total7 13:00:36 45.7(17:05) 73.55(10:37) 2520

» now

Sunday May 9 #

9 AM

Trail Run 6:00:18 [1] 11.55 mi (31:12 / mi) +1179m 23:41 / mi
ahr:124 max:182

"Trail Run" thanks Attackpoint that's kind I guess we did run a bit at the end.

Type 2 adventure over the Westside Trail. Ammy was wet and then snowy up to Lakes, good hiking on the snowy bits. The Crawford Path and Westside and Gulfside were snowy in places and except for the steep snowfields fine, not too cold or windy. One stray snow shower came through and a bit of sun. Caps Ridge was very slow with some snow and the ankle (see below), but the run down the road was nice.

I smashed my ankle into a rock on the Westside and it bled a bit and hurt some but seems fine. MPG > 2 which is good.

Saturday May 8 #

10 AM

Trail Run 4:11:42 [1] 12.81 mi (19:39 / mi) +1207m 15:12 / mi
ahr:141 max:191

Moats were dry and pretty runnable. Cloudy, but not wet, which was nice, because it meant we didn't get baked. Perfect temperature for being out, not too sweaty, not too cold. Not too many people, either.

Thursday May 6 #


So, it's May 6, and I should reflect on April:

200 miles was easy once I ran a 96 mile week, even with a quiet last week of the month. I did not fly to Anchorage, and it got warm. I made it to 40h, barely. And I did some core, some planks, some yoga.


More of the same, I guess. 200 miles + 40 hours + some core sounds good.

Some complicating factors … we're taking a "vacation" next week, 4 days in NH running mountains (as much as we can), then St Thomas for her friend's birthday party (just had to pay the airfare) so maybe I'll sneak out to the National Park which has some trails but is on a different island.

I should ask Nick from NP what his ab workout is. It's hard enough that I can't remember what it is after we've done it. Or maybe I just don't want to know.
6 AM

Run 10:31 [4] 2.0 mi (5:15 / mi)
ahr:156 max:208

Some NP folks are doing a track workout on Thursdays and I was up and like track (well, felt slow) so showed up.

4-4-8-8-4-4, 3200m for someone's 32nd birthday. That seems smarter than 32 miles. The last one, they gave us all a head start and he tried to chase us down. Which was a good way for me to get a negative split.

Attackpoint got very confused with splits and mile splits, there's negative time there, IDK.

74 <-- Strava said this was my fastest time off the NW corner ever, although the first 400 may have been just as fast but Strava caught some extra stuff at the end because I didn't run through.


Run 8:30 [1] 1.0 mi (8:30 / mi)

Warm up cool down

Then we did abs and it was hard as it is.
6 PM

Run 7:04 [1] 0.82 mi (8:37 / mi) +11m 8:17 / mi
ahr:160 max:196

Warmed up around the parking lots that are empty.

Job sprawl is terrible.

Orienteering 22:57 [3] 2.22 mi (10:20 / mi) +45m 9:43 / mi
ahr:151 max:192

Fun race out in Burlington at Mary Cummings. The runnable woods were really quite nice runnable woods, and there was some fun terrain navigating and good features.

1. Some mud, rock found.
2. Field
3. Navigated well, but could have gone faster
4. Went too far south hit the trail, then good from there
5. Terrain to lake
6. Terrain so swamp rock
7. Terrain to rock
8. Terrain to nubble
9. How bad can the green be? A: very, very bad. I went for a green swim (so did Keegan) and dropped 2-3m when I should have gone around either way. Scratched up my legs through pants, arms (one tick flicked) and face. The green was really quite impassable.
10. Probably should have gone left.
11. Raced someone to the finish.

Felt good about this, other than the running through the green.

Wednesday May 5 #

7 PM

Run 53:07 [1] 6.73 mi (7:54 / mi) +14m 7:51 / mi
ahr:138 max:193

Jogaroo around the river, a couple of sprints for traffic lights. Waited out the heaviest of the rain and it was nice and cool for the run, in a jacket, eventually zipped part way down with gloves off.

Got home and realized no buff! It had come off my wrist, somehow, somewhere. Goodbye, red Birkie Buff from 2012.

(I found it the next morning about 500m from home. Clean from the rain.)

Tuesday May 4 #

5 PM

Run 26:49 [1] 3.56 mi (7:32 / mi) +31m 7:20 / mi
ahr:188 max:199

Jogarooing between meetings … made it home in time to make tofu.

This is an incredible recipe:

Quarter and broil two pears until slightly brown.

Blend (all ish)

4T soy
3T honey
2 cl garlic
1" ginger
4T ses oil
1T gojuchang

Fry 1 lb (or more) tofu in olive/canola/whatever

Pour off extra oil, add pear sauce blend, cook 5 min.

Garnish with scallions, serve over rice.

Monday May 3 #

7 PM

Run 39:38 [1] 5.01 mi (7:55 / mi) +34m 7:45 / mi
ahr:174 max:198

Jogarooing making an upside-down moose, apparently. With the piers I could probably make antlers!

Felt decidedly meh at the start, a bit better as it went along.

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