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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: abiperk

In the 30 days ending Sep 30, 2015:

activity # timemileskm+ft
  Bike - Roads17 17:32:51 190.6(10.9/h) 306.74(17.5/h) 7327
  Orienteering6 9:45:00 23.5(24:54) 37.82(15:28) 3700
  Road Run15 8:25:51 54.04(9:22) 86.97(5:49) 383
  Paddle4 7:20:00 23.9(18:25) 38.46(11:26)
  Trekking6 5:14:55 21.3(14:47) 34.28(9:11) 826
  Strength5 2:15:00
  Body Work3 1:35:00
  Stretching1 10:00
  Total55 52:18:37 313.34 504.27 12236
  [1-5]52 50:43:37

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Wednesday Sep 30, 2015 #

5 AM

Road Run (Treadmill) 20:00 [2] 2.0 mi (10:00 / mi)
shoes: Brooks Ravenna

Legs felt better again.
9 AM

Body Work 30:00 [0]

Massaging out IT bands and calves.

Tuesday Sep 29, 2015 #

3 PM

Road Run (xc) 8:00 [3] 1.0 mi (8:00 / mi)

Running around on meet day (in non-running shoes). Legs felt good.
8 PM

Road Run (Treadmill) 27:08 [3] 3.0 mi (9:03 / mi)
shoes: Brooks Ravenna

Easy shakeout. Legs felt less good.

Stretching 10:00 [1]

Foam roller

Sunday Sep 27, 2015 #

8 PM

Road Run (Treadmill) 35:47 [3] 4.0 mi (8:57 / mi)
shoes: Brooks Ravenna

Saturday Sep 26, 2015 #

8 AM

Bike - Roads (Pope ride!) 3:15:00 [2] 32.0 mi (9.8 mph) +400ft
shoes: Surly Long Haul Trucker

In case you hadn't heard, the pope is in town this weekend.

We met up with my dad around 7:30 am and headed downtown for breakfast with Neely and family, followed by the official Pope Ride. Breakfast began with a long-overdue and much-anticipated celebratory Post-Alaska tequila shot. Exactly how I start everyday.

We rode steadily for maybe ten of these miles. The rest had us weaving around the blockades and barriers and marveling at the spectacle, or riding 8 mph with 2000 of our closest friends on an organized eight-mile ride through the empty streets of downtown Philadelphia. Awesome energy in the city this morning, and my dad's longest ride to date!

Friday Sep 25, 2015 #

Note

After a week of late nights and early mornings, I crashed hard yesterday. Then slept for nine hours last night. Glorious.
12 PM

Trekking (Commuting) 39:40 [2] 2.75 mi (14:25 / mi) +81ft 14:02 / mi
shoes: Merrell Glide

Home from Chestnut Hill, ~10 pounds in pack.
2 PM

Trekking (Commuting) 37:10 [3] 2.65 mi (14:01 / mi) +170ft 13:13 / mi
shoes: Merrell Glide

Back to Chestnut Hill, ~10 pounds in pack.

Thursday Sep 24, 2015 #

3 PM

Road Run (xc) 12:15 [4] 1.5 mi (8:10 / mi) +80ft 7:46 / mi
shoes: Merrell Glide

Chasing girls around the course at the XC meet.
7 PM

Road Run (Treadmill) 36:11 [3] 4.0 mi (9:03 / mi)
shoes: Brooks Ravenna

Tuesday Sep 22, 2015 #

9 AM

Body Work 30:00 [0]

I talked to Stuart about the lactic acid-y soreness I was feeling on bike during the race last weekend, and which I've been feeling pretty acutely over the past couple weeks.

He asked me for my theory, and I told him that I wondered if it had anything to do with going back to a more vegetarian-based diet after Alaska (I had 20+ years of veggie-dom, until a few years ago), and he thought that was exactly it. Apparently there are some essential amino acids that we don't produce naturally, and can really only be found in meat products (higher in red meat, but still there in poultry). When your body doesn't have those amino acids, there's a break in the metabolic chain and your body stops processing fats effectively, which causes a buildup of stuff like lactic acid and makes it really hard to recover/push hard without soreness.

He said that it was likely that I had a base-level soreness for a long time before I started eating poultry a few years ago - which I did precisely because I felt like I was constantly sore and not recovering well from hard workouts - but since my body has gotten used to it (and since I've been training at higher intensities) I'm really feeling the lack of the amino acids, without that animal protein.

We discussed playing around with amino acid supplements instead of going back to meat, but that it can take some time to figure out the right balance and for your stomach to get used to them. So, I'm reserving that for the off-season, and I'm going to try to get in a fair amount of animal protein over the next ten days to build up my stores before Nationals.
C • interesting 3
2 PM

Road Run (Treadmill) 20:00 [2] 2.15 mi (9:18 / mi)
shoes: Brooks Ravenna

Saturday Sep 19, 2015 #

2 AM

Orienteering race (NAARS) 4:00:00 [3] 6.5 mi (36:55 / mi) +1390ft 30:42 / mi
shoes: Salomon 3D Pro #2 - Green/Purp

Trek back to the bikes. Started on trails but the bulk was off-trail, with a fair bit of elevation and technical travel. AAS was quicker in TA and got ahead of us, but different route choices had us coming back together once again and doing the more technical off-trail stretches together.

At that point, I proposed that we just call it a draw and finish out the race together :)
C • Tie? 5
6 AM

Bike - Roads race (NAARS) 2:10:00 [4] 15.9 mi (7.3 mph) +1414ft
shoes: Salsa 29er

A longer ride on double-track back to TA10. Never actually rode with AAS but saw each other quite a bit. At 7:00am, after a screaming downhill and some orange gummy slices, Jason suddenly came alive again and was tearing up the trails. At that point, I realized how poor a job I'd done at taking care of myself over the previous 15 hours, and I started to bonk a bit. Jason took his pack back, Jim handed me some poptarts, and Brian hung back to distract me with chitchat. Within a few minutes, I steadied myself and was able to keep up with the guys again.
8 AM

Road Run race (NAARS) 37:00 [4] 3.2 mi (11:34 / mi)
shoes: Salomon 3D Pro #2 - Green/Purp

One more small foot-o to round out the day. All on roads/trails, with some nice little vistas. Once again took the loop in the opposite direction of AAS and still found ourselves running back to the TA together. Crossed paths with Rev3 at the end, who were just heading out.
9 AM

Paddle race 1:20:00 [3] 5.9 mi (13:34 / mi)

AAS shoved off a few seconds before we did, but we'd been told that they had a 20-minute time credit from the beginning of the race. We knew there was no way we could make up 20 minutes on the water, so we just paddled steadily and enjoyed the morning on the lake (though I was looking over my shoulder the entire time waiting for Rev3 to come up on us).

Came into the finish 10 minutes after AAS and celebrated with them over lunch at the Raystown Marina. So much fun racing alongside them, and such a great team experience with Brian, Jim, and Jason. One of my favorite races to date.

Friday Sep 18, 2015 #

Event: NAARS Championship
 

Note

NAARS championship with Jason, Jim, and Brian. Second place to AAS.

Distance/time estimates come from Mayer22's account, since we were roughly on pace with each other the whole time.
7 AM

Orienteering race (NAARS) 1:15:00 [4] 6.5 mi (11:32 / mi) +630ft 10:34 / mi
shoes: Salomon 3D Pro #2 - Green/Purp

Race began with an orienteering loop. We went out fast with a lead pack of 3-4 teams. Jim's nav was perfect and Jason played rabbit, sprinting ahead for the CPs. Came into TA just behind AAS.
8 AM

Bike - Roads race (NAARS) 1:00:00 [4] 10.7 mi (10.7 mph)
shoes: Salsa 29er

Road ride to the next foot loop. A couple points along the way. I was hurting on this section - lactic acidy soreness at the slightest incline. Made me nervous for the rest of the race to come.
9 AM

Orienteering race (NAARS) 1:25:00 [4] 4.5 mi (18:53 / mi) +880ft 15:56 / mi
shoes: Salomon 3D Pro #2 - Green/Purp

Another orienteering loop. The only section of the race I don't remember much about. We were moving well and I was embracing the discomfort of the fast pace.
10 AM

Bike - Roads race (NAARS) 15:00 [4] 2.1 mi (8.4 mph)
shoes: Salsa 29er

After a super fast TA (we didn't even switch back to bike shoes because the next mini-leg was a short road ride), we pushed through a couple rollers and then downhill into the TA. We were told we were 5 minutes behind AAS at this point. No sign of anyone else.

Orienteering race (NAARS) 25:00 [4] 1.0 mi (25:00 / mi)
shoes: Salomon 3D Pro #2 - Green/Purp

A tiny o-loop. At first we wondered why this section was even in the race, but then we came to the second checkpoint and were told to pull out our headlamps for a short caving section. Such an awesome surprise. We ran (I mean walked carefully) in, grabbed the CP, and came back out to hear that AAS was just a couple minutes in front of us. Ran to the next CP and were told to get our headlamps out again (should have just kept them out!) for another stretch in the caves, this time for three points. Came upon AAS at the last point and exited together, but we took a less optimal route from the final CP back to the TA and they got ahead again. Rev3 and NYARA were coming in on their bikes as we left.
11 AM

Bike - Roads race (NAARS) 30:00 [4] 7.7 mi (15.4 mph) +684ft
shoes: Salsa 29er

Fast road ride down Route 22 to the canoe put-in. My legs still hurt like crazy - just couldn't get them to loosen up. Jim towed me for a few minutes up the final small hill and then we rolled into the TA to find AAS breaking down their bikes.
12 PM

Paddle race (NAARS) 2:00:00 [4] 6.0 mi (20:00 / mi)

This is where the race got interesting.

Up until this point, everything was pretty linear. The next 10-ish hours were spent in a massive rogaine on the west side of Raystown Lake. We could get all the points by bike, foot, or boat. Some minimal trail restrictions but otherwise totally our call, and there was no obvious option.

We had two boats, four people, and four bikes, so logistics were a bit easier for us than AAS and we got a little bit ahead of them on the water. We then decided to get two points by boat that most teams got by bike. We had to tie up the boats and go by foot, and the big elevation gain gave us a bit of pause, but re-looking at the maps after the race, I still think it was the right call.

While we were getting those two points, a couple other teams caught us on the water, and we ended up searching for CP8 with Rev3 and NYARA.

Went from there to the next TA, pulled off the water, and rebuilt our bikes. AAS had already come and gone, off on a totally different route.
2 PM

Bike - Roads race (NAARS) 1:30:00 [4] 10.0 mi (6.7 mph)
shoes: Salomon 3D Pro #2 - Green/Purp

Awesome awesome mountain biking on the Allegrippis Trails, apparently some of the first machine-built single track in the country. Super fast and smooth with tight turns and lots of rollers. I tried to stay right on the tail of whichever guy I was riding behind, and rode like I've never ridden before. Focused a lot on balance and bike handling, and it made a ton of difference. I fell in love with single track during that section.

Because of the extra points we got on the water, we cut off a few miles, much of it uphill. We ended our ride at CP5 and left our bikes there. From what we were told by race staff, no one else took the same route.
3 PM

Orienteering race (NAARS) 1:10:00 [4] 2.5 mi (28:00 / mi) +800ft 21:29 / mi
shoes: Salomon 3D Pro #2 - Green/Purp

A small point-to-point o-section that got us back to our bikes. Largely off-trail with a lot of elevation gain. We were all still moving well at that point, though it became clear that Jason was beginning to show signs of heat distress toward the end of the section.
4 PM

Paddle race (NAARS) 1:00:00 [4] 3.0 mi (20:00 / mi)

Got back to our boats, gratefully accepted some caffeinated gum from ARMD and a starbucks drink from Courain Train in hopes of waking Jason up, and paddled to TA8.
5 PM

Bike - Roads race (NAARS) 1:15:00 [4] 6.0 mi (4.8 mph)
shoes: Salsa 29er

More single track on the southern half of the Allegrippis Trails, and just as fun. Our race began to change during this section. Jason puked for the first time just before dark, but he fought through and rallied to the next bike drop so we could avoid stopping to set up our lights.
7 PM

Orienteering race (NAARS) 1:30:00 [4] 2.5 mi (36:00 / mi)
shoes: Salomon 3D Pro #2 - Green/Purp

An embedded foot loop in the middle of the southern bike section. We ran into Rev3.2 as we were getting our headlamps out and they tipped us off to take the loop clockwise. Almost all off-trail, with some sections of super thick bushwhacking, but Jim's nav continued to be spot-on. Awesome teamwork to keep Jason on his feet, and the poor guy was a serious trooper to continue on between bouts of throwing up, for the next fourteen hours.
8 PM

Bike - Roads race (NAARS) 30:00 [4] 4.0 mi (8.0 mph)
shoes: Salsa 29er

Finished up the single track and crossed paths with AAS - going in the opposite direction - about a mile from the TA. Seven hours after we'd separated, we returned to TA8 within a few seconds of each other, packed up our bikes, and shoved off for the next paddle together.
10 PM

Paddle race (NAARS) 3:00:00 [4] 9.0 mi (20:00 / mi)

A paddle to the east side of the lake, with a couple checkpoints (and a short portage) along the way. We switched up our boats so that Jim and I were paddling together in one and Jason and Brian were in the other. We moved this way for a short while and then tied the boats together to give Jason a chance to recover. We led for a little while, then AAS did, then we did, then we paddled together. Definitely helped to work together to spot the CPs. It was one of those perfectly clear AR nights where you feel unbelievably lucky to be paddling across a glassy lake, headlamps off, a sky full of stars overhead, mist coming off the water.

We dropped our bikes at TA9 (I think? there were 13 TAs in total - hard to keep track of everything) and continued on to the takeout at TA10. There were two points that we thought hard about going for on the way, but decided to attack them on the next section instead.

Wednesday Sep 16, 2015 #

9 PM

Road Run (Treadmill) 20:00 [3] 2.19 mi (9:08 / mi)
shoes: Brooks Ravenna

Tuesday Sep 15, 2015 #

9 PM

Road Run (Treadmill) 26:54 [3] 3.0 mi (8:58 / mi)
shoes: Brooks Ravenna

Shakeout run

Monday Sep 14, 2015 #

Note
(sick)

First daycare bug of the season. Great timing.

Sunday Sep 13, 2015 #

10 AM

Bike - Roads 1:15:00 [2] 17.5 mi (14.0 mph) +1027ft
shoes: Surly Long Haul Trucker

Family ride around Wiss to river loop to Manayunk food truck festival. Z on the back of my bike.

Friday Sep 11, 2015 #

7 AM

Trekking (Commuting) 37:20 [2] 2.75 mi (13:34 / mi) +192ft 12:44 / mi
shoes: Merrell Glide

To Chestnut Hill, ~10 pounds in pack.
12 PM

Trekking (Commuting) 37:45 [2] 2.75 mi (13:44 / mi) +81ft 13:21 / mi
shoes: Merrell Glide

Home from Chestnut Hill, ~10 pounds in pack.
2 PM

Bike - Roads (Commuting) 31:20 [3] 7.5 mi (14.4 mph) +306ft
shoes: Surly Long Haul Trucker

To GA, ~10 pounds in pack.
3 PM

Road Run (cross-country) 13:30 [3] 1.5 mi (9:00 / mi) +127ft 8:20 / mi
shoes: Merrell Glide

Warm up run with the girls to Ft Washington State Park on the Wissahickon/Green Ribbon Trail.

Road Run (cross-country) 17:00 [2] 1.5 mi (11:20 / mi) +76ft 10:49 / mi
shoes: Merrell Glide

Return trip to GA. Ended up walking chunks of it with a girl who was struggling.

Thursday Sep 10, 2015 #

7 PM

Strength 30:00 [3]

Core and pushups

Wednesday Sep 9, 2015 #

7 AM

Bike - Roads (Commuting) 38:00 [3] 10.0 mi (15.8 mph) +304ft
shoes: Surly Long Haul Trucker

To Penn for a meeting.

10-15 pounds in pack.
1 PM

Bike - Roads (Commuting) 1:20:00 [3] 19.0 mi (14.2 mph) +975ft
shoes: Surly Long Haul Trucker

Penn to GA, 10-15 pounds in pack.

Storms blowing in.
3 PM

Bike - Roads (cross-country) 17:00 [2] 4.0 mi (14.1 mph) +43ft
shoes: Surly Long Haul Trucker

Riding around, directing traffic, as the girls ran to and around Fort Washington State Park.

Tuesday Sep 8, 2015 #

4 PM

Strength (cross-country) 10:00 [3]

Core work with the girls.
7 PM

Road Run intervals (Treadmill) 45:30 [4] 5.0 mi (9:06 / mi)
shoes: Brooks Ravenna

1 mile w/u

5x (0.5 miles @ 7:09/mile, 2:00 recovery)

c/d to 5 miles

Monday Sep 7, 2015 #

4 PM

Strength 35:00 [2]

Sunday Sep 6, 2015 #

Note

Z is obsessed with biking these days. Every morning she wakes up, runs to the front room, and yells "Beebo! Beebo! Beebo!" (code word for "bike" for those of us in the know). We're enjoying having a new training buddy.
9 AM

Trekking 1:16:00 [3] 4.8 mi (15:50 / mi) +63ft 15:38 / mi
shoes: Merrell Glide

Forbidden Dr with a friend, Z in stroller and 10-15 pounds in pack.
3 PM

Bike - Roads 1:35:36 [3] 21.1 mi (13.2 mph) +1097ft
shoes: Surly Long Haul Trucker

Family ride along Forbidden Dr and around the art museum loop, skirting the massive crowds at Made in America. Z tried her first clif bar on the way home.
7 PM

Bike - Roads 25:00 [2] 5.5 mi (13.2 mph) +279ft
shoes: Surly Long Haul Trucker

Post-dinner trip to the ice cream shop.

Saturday Sep 5, 2015 #

6 AM

Road Run (Treadmill) 2:08:08 [3] 14.0 mi (9:09 / mi)
shoes: Brooks Ravenna

First seven miles were rough. Ironically, started to feel a little better once I sped up.
C • Speed 2
9 AM

Trekking 1:27:00 [2] 5.6 mi (15:32 / mi) +239ft 14:56 / mi
shoes: Merrell Glide

A quick post-run shower, then to Chestnut Hill and back with a friend, Z in stroller. Glorious pitstop for cherry walnut bagels and iced coffee at the top of the hill.

Friday Sep 4, 2015 #

Note

First week of classes. Trying to remind myself that exhaustion doesn't mean lack of fitness...
9 AM

Body Work 35:00 [0]

Increased speed stuff in the last few weeks has made for some nagging lactic acid buildup in my quads and calves.
7 PM

Strength 30:00 [2]

Thursday Sep 3, 2015 #

8 PM

Road Run (Treadmill) 18:28 [3] 2.0 mi (9:14 / mi)
shoes: Brooks Ravenna

Not my night.

Wednesday Sep 2, 2015 #

7 AM

Bike - Roads (Commuting) 31:35 [3] 8.8 mi (16.7 mph) +286ft
shoes: Surly Long Haul Trucker

Downtown for a meeting, 10-15 pounds in pack.
12 PM

Bike - Roads (Commuting) 34:20 [3] 8.8 mi (15.4 mph) +512ft
shoes: Surly Long Haul Trucker

Home from downtown, 10-15 pounds in pack. Persistent headwind along the river.
3 PM

Road Run (cross-country) 40:00 [2] 4.0 mi (10:00 / mi) +100ft 9:46 / mi
shoes: Merrell Glide

First xc meet of the season. Four miles over the course of the meet, including half course walk/jog and half sprinting around during the actual race. Time is approximate.

Tuesday Sep 1, 2015 #

9 PM

Strength 30:00 [3]

Free weights/core

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