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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Oslug

In the 31 days ending Aug 31, 2013:

activity # timemileskm+ft
  hill hiking4 7:26:42 20.26(22:03) 32.6(13:42) 15227 /7c100%
  walking3 4:20:00 8.4 13.52
  mountain biking1 2:27:16 11.38(12:56) 18.31(8:02)
  trail trotting3 2:21:03 9.41(14:59) 15.15(9:19) 1102
  orienteering2 2:11:40 7.75(16:59) 12.47(10:33) 3729 /21c42%
  road biking1 1:18:00 11.3(6:54) 18.19(4:17) 700
  Total14 20:04:41 68.5 110.24 369616 /28c57%
  [1-5]13 16:24:18
averages - sleep:7.2

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Saturday Aug 31, 2013 #

road biking 1:18:00 [2] 11.3 mi (6:54 / mi) +700ft 6:31 / mi
slept:11.0

Pleasant Valley to Lake, via 181.

Friday Aug 30, 2013 #

walking 1:00:00 [1] 3.0 mi (20:00 / mi)
slept:3.0

Two laps around the lake.

Wednesday Aug 28, 2013 #

9 AM

mountain biking 2:27:16 intensity: (24:22 @0) + (47:43 @1) + (29:01 @2) + (39:49 @3) + (6:21 @4) 11.38 mi (12:56 / mi)
ahr:105 max:139 slept:6.0 shoes: Merrill boots old

Biked up Powerline Pass to retrieve controls from Mtn-O. One was missing. I hadn't been back there in 25 years. And first time on my mtn bike in quite a while. It actually works better than I'd thought. Great way to start a day.

Tuesday Aug 27, 2013 #

Note

I was going to bike back Powerline Pass to pick up controls from the Mountain-O (forgot to do so over the weekend - oops). I watched the weather all day from the office and it was pretty darn nice until 4:30. Then, the sky turned dark in P Pass and it's pouring on the hilside. So I wussed out. Perhaps early in the a.m....

Sunday Aug 25, 2013 #

12 PM

hill hiking (blueberry hunting) 1:22:19 intensity: (49:22 @0) + (8:47 @1) + (9:35 @2) + (14:35 @3) 1.83 mi (44:52 / mi) +974ft 29:51 / mi
ahr:88 max:128 shoes: Merrill boots old

Beautiful afternoon. Full sun, no bugs, nice breeze. Discovered an easy trail into marvelous alpine. Plenty of blueberries even tho it has been picked over.

Saturday Aug 24, 2013 #

5 PM

hill hiking 2:28:54 intensity: (1:29:45 @0) + (44:55 @1) + (14:14 @2) 6.28 mi (23:43 / mi)
ahr:83 max:112 shoes: Merrill boots old

Leisurely walk with Sandy up to the first big boulders on Wolverine trail to look for blueberries. Serious discussion of career options for S and big changes at work for me (positive and challenging?) with a new guy running the show.

Friday Aug 23, 2013 #

7 PM

trail trotting 40:11 intensity: (14 @0) + (9:02 @1) + (6:53 @2) + (8:57 @3) + (15:05 @4) 2.82 mi (14:14 / mi) +376ft 12:39 / mi
ahr:122 max:147 slept:7.0 shoes: saucony whites

Single track trot with some pauses on the uphills for raspberries. Only walked a little on the uphills. Two Swiss O mappers arrived last night to stay with us for a week. Entertaining.

Wednesday Aug 21, 2013 #

6 PM

orienteering race (Flood-O) 1:10:41 intensity: (4:25 @1) + (33:30 @2) + (26:05 @3) + (6:41 @4) *** 3.5 mi (20:12 / mi) +103ft 19:39 / mi
ahr:121 max:141 spiked:1/10c shoes: INOV8 OROC 340

Only really screwed up one control, hesitated to some degree on 8 of the other 9. Raining. Veg has gotten tall. Wasn't feeling very inspired. Took trail routes instead of slogging through long brushy segments. Trotted most of the time while on trails. Walked/waded everything off trails. GPS didn't figure out where I was until control 6 or so.

Sunday Aug 18, 2013 #

12 PM

hill hiking race (Mountain Score-O) 2:52:49 intensity: (19:29 @0) + (54:14 @1) + (56:45 @2) + (42:21 @3) * 9.2 mi (18:47 / mi)
ahr:105 max:135 spiked:7/7c slept:9.5 shoes: INOV8 OROC 340

55 degrees and light rain and a breeze. It took me quite a while to plan a route. I wanted to see some new territory but calculated that I couldn't make it to the far end and back in < 3 hours. (Instead, I volunteered to pick up those controls later in the week, and will use a mtn bike to get there.) I trotted less than a mile of it. My hip muscles were fairly seized up by half way, and I was very cool by the finish. I had to lie in the tub for a while to warm back up. No O challenge at all. Not very satisfying, but at least a workout.

Saturday Aug 17, 2013 #

2 PM

trail trotting (kincaid park) 41:51 intensity: (2:18 @0) + (3:24 @1) + (13:21 @2) + (19:10 @3) + (3:38 @4) 2.61 mi (16:02 / mi) +370ft 14:08 / mi
ahr:117 max:149 shoes: saucony whites

Went looking for currants in a couple locations I've seen them before. No luck on the currants, but lots of small raspberries slightly past their prime. SO many new single track trails out there. Some are fun to run, where they're steeply banked and twisty and downhill. I walked almost every uphill.

Thursday Aug 15, 2013 #

walking (walk to sites for work) 3:00:00 [2] 5.4 mi (33:20 / mi)
shoes: xtra tuff rubber knee boots

Relocating wetland determination plots we sampled in 2006 at a proposed coal mine, so the feds can go check our work. Lots of crawling over fallen spruce, and some pretty thick shrubberies (some bearing abundant blueberries). My field partner is VERY agile; never seen someone (esp someone that's not tall) move thru pucky brush like he did. Got myself a Fitbit so I can get corporate-wellness-program credit (=rebate on health ins premium) for walking/hiking when my heart's not particularly beating (vs getting the credit by using a HRM). It said I did 12,000 steps and 5.4 miles. I can see that will be a lazy way out when I don't feel like exerting enough to get my heart beating. Beautiful day, beautiful forests and wetlands.
C • Fit bit 2

Wednesday Aug 14, 2013 #

Note
slept:6.5

lazy

Tuesday Aug 13, 2013 #

5 PM

orienteering race (Score-O) 1:00:59 intensity: (1:26 @0) + (7 @1) + (10 @2) + (14:57 @3) + (31:26 @4) + (12:53 @5) ** 4.25 mi (14:21 / mi) +269ft 13:32 / mi
ahr:143 max:174 spiked:8/11c slept:7.5 shoes: Sportiva blue trailers

1-hour score-O. 1 minute late so lost 20 points, but that still made going for the last 60 pointer worth it. Beat Dan by 10 points. Not very good navigation, tho' all on trails. Walked some because I'm just not in very good running shape. Ooo. But look at my heart rate! I don't think I've seen it over about 151 since I got a HRM except when it's doing something arhythmic.

Monday Aug 12, 2013 #

Note

a late-afternoon glass of wine with a friend visiting from WA did not lead to a post-work training session...

Sunday Aug 11, 2013 #

Note

picked a gallon of blueberries

Saturday Aug 10, 2013 #

7 PM

trail trotting 59:01 intensity: (10:15 @0) + (8:42 @1) + (4:28 @2) + (29:14 @3) + (6:22 @4) 3.98 mi (14:50 / mi) +356ft 13:40 / mi
ahr:114 max:139 shoes: saucony whites

First trot in a week. Hive trail to hornet's nest to upper stinger to Janice's jive. Walked most of the uphill. Started out feeling slightly better than normal, but the uphill made up for that.

Saturday Aug 3, 2013 #

7 PM

hill hiking 42:40 intensity: (3:12 @0) + (5:59 @1) + (11:11 @2) + (12:49 @3) + (9:29 @4) 2.95 mi (14:29 / mi) +548ft 12:19 / mi
ahr:117 max:140 shoes: saucony whites

Decent little trot up South Fork Rim Trail, down the powerline back to SFRT. Trotted ALMOST all the way up. Walked a bit of the final hill back to the powerline. Hip stiff to start with but better once on the trails.

Friday Aug 2, 2013 #

walking 20:00 [0]
shoes: saucony whites

Little 20-minute walk to restore some function to my brain after a day of field trip prep at work. Topped off the day by learning I need to take a 1st aid course before first thing Monday morning. AAARgh. A simple little 20 minutes in the fresh air untangled my brain a bit.

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