Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AliC

In the 7 days ending Aug 31, 2014:

activity	#	time	miles		km		+m
Running	6	5:29:47	34.74	(9:30)	55.9	(5:54)	1729
Orienteering	1	24:32	3.31	(7:25)	5.33	(4:36)	34
Strength	2	24:02	0.14		0.22		3
Drills	3	19:45	1.06	(18:35)	1.71	(11:33)	1
Total	7	6:38:06	39.25		63.16		1767

1:58

0:00

» now

Sunday Aug 31, 2014 #

Running 1:58:00 [1] 9.7 mi (12:10 / mi) +952m 9:19 / mi

Gr! Forgot Garmin and only realized when I was already there. Ah well. So had to bring along my phone to time.

Multnomah Falls up towards Larch Mountian. A total of 6.8 one-way, I made it 4.8 and decided that was far enough for one day and not having done tons of long stuff. Had a water belt and granola bar and so totally fine energy-wise on the way back.

Trail was a very consistent grade, up up up then down down down. Paved for the first mile, up to the top of Multnomah falls, which lots of folks do, then dirt and much emptier the rest of the way.

4 stream crossings: beautiful old stone bridge, rickety wood bridge with a warming to go 1 at a time, then two single-trunk hewn bridges. Lotsa waterfalls, particularly lower down.

Larch Mountain is apparently a shield volcano. I'll get to the top of it another time!

Saturday Aug 30, 2014 #

4 PM

Running 9:48 [1] 1.13 mi (8:41 / mi) +1m 8:40 / mi

Orienteering 12:35 [4] 1.64 mi (7:40 / mi) +12m 7:30 / mi

Orienteering at Pier Park, thanks to Patrick.

Pier park is about the furthest extent out in North Portland, but not too hard to get too. Lots of frisbee golf going on, but I either avoided them or they me as I didn't get hit or have any close calls. Fun little sprinty course!

Drills 7:40 [1] 0.47 mi (16:21 / mi) +1m 16:14 / mi

Orienteering 11:57 [4] 1.67 mi (7:09 / mi) +22m 6:52 / mi

Re-do, backwards, trying to make sure I did it faster, surprised to only be 30s better! With knowing where all the controls are, feel like it should have been better than that....

Running 11:06 [1] 1.14 mi (9:42 / mi) +35m 8:52 / mi

Friday Aug 29, 2014 #

6 PM

Strength 12:01 [1]

Core

Thursday Aug 28, 2014 #

6 AM

Running 12:23 [1] 1.19 mi (10:26 / mi) +19m 9:56 / mi

Drills 4:30 [1] 0.13 mi (34:39 / mi)

Ankle plyo drills!

Running 32:52 4.13 mi (7:57 / mi) +106m 7:22 / mi

12 x 1 min on, 1 min off around the Reed track. Not that hard, but good to try to get the legs moving.

Wednesday Aug 27, 2014 #

6 AM

Running 1:01:04 [2] 7.92 mi (7:43 / mi) +91m 7:27 / mi

Springwater loop with the bluff trail. Nice morning, and I kept the pace a bit slower than last Friday so hopefully won't get sore from it this time!

Strength 12:01 [1] 0.14 mi (1:25:57 / mi) +3m 1:20:35 / mi

10 min abs, 2 min core

Tuesday Aug 26, 2014 #

6 AM

Running 10:47 [1] 1.14 mi (9:30 / mi) +53m 8:17 / mi

Drills 7:35 [1] 0.46 mi (16:20 / mi)

Running 33:28 3.84 mi (8:43 / mi) +395m 6:36 / mi

3 x Mt. Tabor

Hills! Drove part way there, then jogged + drilled + went up Mt. Tabor 3 times. Awesome to have a good hill so handy. Although traffic on the way back on Powell was pretty annoying, I'll have to find another way around that if this becomes a thing I do often.

Much better would be to bike over, but still unable to find my bike lock, bah!

C • Portland 6

Monday Aug 25, 2014 #

6 AM

Running 40:19 [1] 4.55 mi (8:52 / mi) +77m 8:25 / mi

Morning scamper, returning the bungee cord to the lady I got a desk from yesterday. Legs feel better than they have since Friday's unexpectedly hard run!

« Earlier | Later »