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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Oslug

In the 31 days ending Jan 31, 2014:

activity # timemileskm+ft
  snowshoeing5 5:29:05 16.8(19:35) 27.04(12:10) 2247
  trail trotting5 3:49:34 14.34(16:00) 23.08(9:57) 1855
  road trotting2 1:06:42 5.77(11:34) 9.29(7:11) 540
  strength2 1:00:00
  walking2 35:35 2.33(15:15) 3.76(9:28) 2
  Total15 12:00:56 39.25 63.17 4644
  [1-5]15 11:28:12
averages - sleep:8.8

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Sunday Jan 26, 2014 #

3 PM

trail trotting 58:00 intensity: (37 @0) + (4:12 @1) + (18:47 @2) + (30:57 @3) + (3:27 @4) 3.01 mi (19:14 / mi) +383ft 17:10 / mi
ahr:119 max:147 shoes: INOV8 OROC 340

Heartbeats are actually Dan's. I stopped my watch part way through. Route was Jive-lower stinger-yellow jacket. Pleasant enough on soft snow. Probably the last day until we get some more freezing weather. Very much like an April day. Mashed potato snow, 45 degrees, golden April-like light. I felt better than yesterday.

Saturday Jan 25, 2014 #

12 PM

strength (full set shoulders) 25:00 [1]

strength (Lucy's easy guts) 20:00 [3]

Inspired by vmeyer to get to work on my core. 2.5 weeks left 'til departure for Portugal, so time to start training.
1 PM

trail trotting 41:52 intensity: (17 @0) + (4:55 @1) + (5:11 @2) + (22:43 @3) + (8:46 @4) 2.67 mi (15:40 / mi) +393ft 13:45 / mi
ahr:125 max:141 slept:10.0 shoes: INOV8 OROC 340

Felt exhausted 'til about noon, from a week of too little sleep and too much emotional energy expended on my work.
Trot on crunchy re-frozen lumpy mashed potatoes on the single track trails. Lots of concentration needed to avoid stepping into deep frozen people and moose tracks. Then there was the occasional step off the hard trail into soft 'snow', resulting in big grunt and fast stop. Felt fairly awful, which seems to be the standard for my weekend warriorly Saturday trots after a M-F hiatus from training. And today this trot closely followed lame easy core exercises and I could feet tired abs. That tells me that a weak core actually does contribute to poor running fitness.

Thursday Jan 23, 2014 #

walking 30:00 [1] 2.0 mi (15:00 / mi)
shoes: INOV8 OROC 340

Little walk with Dan around the upper block. But I did it even without encouragement.

Sunday Jan 19, 2014 #

4 PM

trail trotting 39:20 intensity: (1:58 @0) + (2:39 @1) + (3:19 @2) + (15:05 @3) + (13:46 @4) + (2:33 @5) 2.66 mi (14:47 / mi) +338ft 13:12 / mi
ahr:129 max:170 shoes: INOV8 OROC 340

Trail nice and hard, but frozen with some footprints in it ; a bit difficult to see the lumps in the dim flat light. Decent episode of Radiolab to distract me. Walked two of the three hills up the gasline, but trotted slightly longer portions than usual.

Saturday Jan 18, 2014 #

4 PM

snowshoeing 1:33:20 intensity: (30 @0) + (31:34 @1) + (19:51 @2) + (22:10 @3) + (19:15 @4) 4.79 mi (19:30 / mi) +758ft 16:58 / mi
ahr:115 max:145 slept:9.5 shoes: Merrill boots old

Got cold on the way down; needed a wind layer. It's light late now!

Friday Jan 17, 2014 #

strength (shoulders) 15:00 [3]

While waiting for Dan at work. My shoulders feel so much better when I do these exercises even half-assed.

Thursday Jan 16, 2014 #

6 PM

road trotting 36:19 intensity: (1:20 @0) + (3:08 @1) + (4:26 @2) + (15:17 @3) + (12:08 @4) 3.11 mi (11:41 / mi) +270ft 10:47 / mi
ahr:125 max:144 shoes: Adidas Raven-pink

A little trot after dark. Headed for Campbell Creek but the trail was too soft so went 'round the block'. Trotted exc part of steep hill from the last driveway. Felt decent. Excursion to the trailhead added 5:30 to the 'round the block' route so time for just that part was 30:50.

Sunday Jan 12, 2014 #

2 PM

trail trotting 49:21 intensity: (3:36 @0) + (4:08 @1) + (3:06 @2) + (24:21 @3) + (12:48 @4) + (1:22 @5) 3.21 mi (15:22 / mi) +393ft 13:47 / mi
ahr:128 max:189 shoes: INOV8 OROC 340

This was just not really any fun at all, tho' planning the route was. (I look forward to the day when i can trot far enough to regularly string together a variety of trail segments.) Not the kind of workout I need to make me not dread going out again tomorrow. South Fork Rim Trail to Golden Grass, along T-line looking for the connector to the single track, found and took the connector, then Hive to first half of the Hornet's Nest and home. Got to rest lots on the way up the last steep hill, as sledders were coming down it. Hornet's Nest was soft, but no other excuses for feeling so rotten.
Listening to Snap Judgement (5 minutes of The Bugle before I canned that one); I thought podcasts would be good for distracting me from pain, but maybe not. Whine whine. (That's probably the reason - too much wine, wine each evening.)

Saturday Jan 11, 2014 #

3 PM

trail trotting 41:01 intensity: (52 @0) + (6:11 @1) + (2:06 @2) + (14:30 @3) + (15:13 @4) + (2:09 @5) 2.78 mi (14:44 / mi) +348ft 13:10 / mi
ahr:128 max:178 slept:9.0 shoes: INOV8 OROC 340

Trail a bit soft. Overdressed a bit so too warm and glasses fogged up. Altogether not the most satisfying trot, but I was out there...

Friday Jan 10, 2014 #

6 PM

snowshoeing 34:19 intensity: (4:46 @0) + (22:50 @1) + (6:43 @2) 2.0 mi (17:08 / mi) +183ft 15:46 / mi
ahr:93 max:115 shoes: Adidas Raven-pink

Hey, I got out in the dark, AFTER work after a whole WEEK of hard work. Thought I'd trot, but lacked enthusiasm. Now that I've upgraded my phone to the new millenium, checking out various podcasts. Tonight: Ask Me Another. OK, but not thrilling. I did well on the geography puzzles, but horribly on anything related to popular culture. My new-fangled earbuds must let in outside sounds (??); I didn't feel too isolated from the outside in my podcast world.
Route: Up first part of South Fork Rim Trail to lower part of Golden Grass and back through trailhead. Couldn't even see where the trail was in the dark, so it was probably good for proprioception.
C • After dark 4

Sunday Jan 5, 2014 #

4 PM

snowshoeing 57:31 intensity: (28 @0) + (19:28 @1) + (22:19 @2) + (15:14 @3) + (2 @4) 2.72 mi (21:07 / mi) +334ft 18:56 / mi
ahr:109 max:140 shoes: Merrill boots old

Lazy walk.

Saturday Jan 4, 2014 #

3 PM

snowshoeing 1:02:53 intensity: (8:32 @0) + (20:41 @1) + (6:01 @2) + (17:59 @3) + (9:40 @4) 3.12 mi (20:09 / mi) +572ft 17:10 / mi
ahr:109 max:140 shoes: Merrill boots old

South Fork Rim to upper Golden Grass to Denali View to Alder - gasline-home. Couldn't quite keep up with Dan.

Friday Jan 3, 2014 #

7 PM

road trotting 30:23 intensity: (4:28 @0) + (1 @1) + (3 @2) + (2:58 @3) + (20:41 @4) + (2:12 @5) 2.66 mi (11:25 / mi) +270ft 10:25 / mi
ahr:131 max:167 slept:6.5 shoes: Adidas Raven-pink

Trot around the block. Again, an hour of procrastination (and a snack) to get me out the door. I think I went a lot faster than the last time, but the Garmin is fritzed out ("saving activity...") so not sure yet. Trotted from 1st corner, all the way home except 1/2 way up the steep hill. Nothing hurt.
C • Garmin 2

walking (cool down) 5:35 intensity: (2:07 @1) + (2:12 @2) + (55 @3) + (21 @4) 0.33 mi (16:42 / mi) +2ft 16:37 / mi
ahr:110 max:141 shoes: Adidas Raven-pink

Wednesday Jan 1, 2014 #

Note

spent most of the day registering for three Iberian meets and inquiring about lodging.
3 PM

snowshoeing 1:21:02 intensity: (5:20 @0) + (8:38 @1) + (19:56 @2) + (36:10 @3) + (10:58 @4) 4.17 mi (19:26 / mi) +400ft 17:49 / mi
ahr:117 max:141 slept:9.0 shoes: Merrill boots old

Dan walked just a little too fast so I had to trot fairly often to keep up, which was fine on the downhill. I lost motivation to do so on the uphill, about when my glasses fogged in. One 5-min slogging detour off the trail and over lots of deadfall to go around a moose on the trail.
Route was down Janice's jive, lower Llama, lower Stinger, then up the Hive.

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