Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BigWillyStyle

In the 31 days ending Aug 31, 2014:

activity	#	time	miles		km		+m
Orienteering	11	10:12:34	55.82	(10:58)	89.83	(6:49)	2380	244c
Cycling	8	6:13:30	75.71	(12.2/h)	121.84	(19.6/h)	1640
Running	12	4:50:02	35.35	(8:12)	56.89	(5:06)	225
Strength	2	55:00
Total	33	22:11:06	166.87		268.56		4245	244c

2:51

0:00

» now

Sunday Aug 31, 2014 #

11 AM

Cycling 1:18:02 [3] 15.19 mi (11.7 mph) +500m

Vashon Island, N ferry dock to S ferry dock via the famous Burma Road, site of Seattle Night and Day heroics ca. 2004, and the Westside Highway.

12 PM

Cycling 48:03 [3] 9.1 mi (11.4 mph) +300m

From the ferry dock around Point Defiance Park, past the Tacoma Narrows Bridge down to Titlow Beach Park, where apparently an O-map exists.

1 PM

Cycling 45:27 [3] 7.22 mi (9.5 mph) +300m

From the park up through University Place and around Chambers Bay Golf Course, site of the 2015 US Open.

Saturday Aug 30, 2014 #

11 AM

Strength 28:00 [3]

Everton 3-6 Chelsea. Wow!

C • Sprint 2

3 PM

Running 24:37 [3] 2.89 mi (8:31 / mi) +50m 8:05 / mi

4 PM

Orienteering race 16:16 [5] ** 3.2 km (5:05 / km) +55m 4:41 / km
19c

5 PM

Running warm up/down 11:25 [2] 1.04 mi (10:59 / mi) +30m 10:04 / mi

Friday Aug 29, 2014 #

Note

The concept of orienteering age does not jive well with the concept of birthdays - I've already thought of myself as M28 for like six months.

C • HBD 4

Wednesday Aug 27, 2014 #

8 PM

Cycling 16:21 [3] 4.4 mi (16.1 mph) +20m

Cycling 26:43 [3] 4.82 mi (10.8 mph) +100m

Easy library ride, plus some bonus.

Tuesday Aug 26, 2014 #

6 PM

Running warm up/down 16:25 [2] 2.04 mi (8:03 / mi) +20m 7:49 / mi

7 PM

Running intervals 16:50 [4] 5.0 km (3:22 / km)

5 x 1000 track intervals. This was the first workout among my last few during which I actually felt good and like I wanted to be doing what I was doing. I was shooting for sub-3:20 on the last go, and ripped off a 3:12(!) with a 73(!) first lap and a 2:32(!) 800, which is ~5:09/mile pace. It is my secret ambition to someday run a sub-5:00 mile.

Since I ran five kilometers, we can easily calculate my 5k time as 16:50 by simply adding all the k's together, because that's how that works!

3:26
3:23
3:25
3:24
3:12

The fightin' purple Kangaroos, pride and joy of Lake Washington High School, were practicing as I was running. Ah, high school football: Where else can you watch a hundred 150-lb. dudes careening wildly around while self-important guys with beer bellies named "Chad" and "Coach Carter" throw random items across the field and yell things like "POISON, POISON!" and "Awww, pattycake!" at everyone, and at no one in particular?

I was also called a "jogger" by one of the young gentlemen, as in "Watch out for the JOGGER!" So yeah, pretty offended by that. To be fair, I was warming down at the time.

C • Joggers 3

8 PM

Running warm up/down 20:51 [2] 2.24 mi (9:18 / mi) +10m 9:11 / mi

Monday Aug 25, 2014 #

Note

Revised plan:

M: Off/busy
T: Track intervals
W: Easy/bike/strength
T: Sprint O'
F: Off/busy
S: Easy run/bike
S: Tempo

Sunday Aug 24, 2014 #

2 PM

Cycling 23:35 [3] 3.41 mi (8.7 mph) +50m

Just a couple MTB loops around Watershed Park with dad.

Saturday Aug 23, 2014 #

Event: Choose Your Campus Adventure

11 AM

Orienteering race 25:39 [5] ** 3.24 mi (7:55 / mi) +65m 7:27 / mi
24c

North Seattle College Score-O/Sprint.

Great courses on a fantastically excellent brand-new map by Pink Socks. Certain parts of the campus are arguably the most complicated sprint areas I've ever run on, and in Seattle too! Glorious stuff. I'm excited about it for future training purposes as well.

The course - there were 3-4 tricky controls, but I was flummoxed by only one of them, 118, for probably 0:45-1:00 lost. 117-118 would be an awesome point-to-point leg as well, as I'm still not sure of the best route.

C • 117-118 1

12 PM

Running warm up/down 13:17 [2] 1.14 mi (11:39 / mi) +20m 11:03 / mi

Control pick-up.

1 PM

Cycling 10:26 [3] 1.91 mi (11.0 mph) +30m

2 PM

Cycling long 1:28:25 [3] 20.65 mi (14.0 mph) +320m

Ride home to Kirkland from Seattle around the north end of Lake Washington, up to the top of Kingsgate and through Totem Lake. I passed 15 cyclists on the Burke-Gilman trail and didn't get passed by anyone. Woo for random meaningless competitiveness!

Friday Aug 22, 2014 #

7 AM

Cycling 36:28 [4] 9.01 mi (14.8 mph) +20m

Made it most of the way to work before blowing a tire.

8 AM

Running warm up/down 15:00 [2] 1.5 mi (10:00 / mi)

Tuesday Aug 19, 2014 #

8 PM

Running warm up/down 17:17 [2] 2.07 mi (8:21 / mi) +20m 8:06 / mi

Running intervals 34:17 [4] 7.6 km (4:31 / km)

Very tall and inconsistent interval ladder. Probably a bit too much, or at least it felt like it by the end.

400 - 80
800 - 2:42
1200 - 4:16
1600 - 5:37
1200 - 4:20
800 - 2:48
400 - 74

9 PM

Running warm up/down 22:23 [2] 2.1 mi (10:39 / mi) +20m 10:21 / mi

Monday Aug 18, 2014 #

Note

"It is said an Eastern monarch once charged his wise men to invent him a sentence, to be ever in view, and which should be true and appropriate in all times and situations. They presented him the words: "And this, too, shall pass away." How much it expresses! How chastening in the hour of pride! How consoling in the depths of affliction!"

C • This Too Shall Pass 4

8 PM

Strength 27:00 [3]

Sunday Aug 17, 2014 #

9 AM

Running tempo 49:04 [4] 7.01 mi (7:00 / mi) +25m 6:55 / mi

We're retroactively calling this a five-mile tempo run at 10-mile tempo pace, with two "whatever" miles added.

Miles:
1. 6:45
2. 6:37
3. 6:46
4. 6:58
5. 6:45
6. 7:26 - Decided to take a weird route up a hill, got stuck in a parking lot, lost my rhythm.
7. 7:45 - Over it.

10 AM

Running warm up/down 16:48 [2] 1.85 mi (9:05 / mi) +10m 8:56 / mi

Saturday Aug 16, 2014 #

10 AM

Orienteering race (cycling) 2:36:33 [4] ** 25.67 mi (6:06 / mi) +625m 5:40 / mi
36c

Alki Street Scramble, or, "Zen and the Art of Elbow Steering."

Cleared the course well under the time limit, and finished just 3-4 minutes ahead of Chris Loeffler, a strong cyclist with a nicer bike than mine who I thought might get me. We took quite different routes, which was illustrative of the fact that there were few obvious CP strings.

Time to start training again, after a full five days of recovery/laziness following the Canadian O-vacation of eight races in nine days. My tentative plan for the next week:

Sun: 10-mile tempo
Mon: Bike commute
Tues: Track intervals
Wed: O' sprint (LB or NU) + strength
Thurs: Bike commute
Fri: Trail/hill intervals
Sat: O' race (NSCC) + strength
Sun: Trail 5-mile tempo w/map

Wednesday Aug 13, 2014 #

Event: Wednesday Evening Series #4 - Luther Burbank Park

Sunday Aug 10, 2014 #

9 AM

Orienteering race 1:56:00 [5] *** 12.4 km (9:21 / km) +455m 7:54 / km
22c

WCOC Long.

Saturday Aug 9, 2014 #

Event: 2014 US Classic Championships

9 AM

Orienteering race 40:02 [5] *** 5.1 km (7:51 / km) +200m 6:34 / km
26c

WCOC Middle.

Fourth place behind Will, Brian May, and Eric. I'm a little grumpy about this race because I had a really strong run other than a bad mistake at 5 (~2:30) - which was one of those times where you're totally confident you're about to hit the control, only you don't hit the control, and your heart sinks - and a dumb double mistake at 17 (~0:45-1:00) due to lack of focus. I could/should have been about 37 minutes, a respectable ~3:00 behind Will.

C • Totally confident... 1

Friday Aug 8, 2014 #

Event: Western Canadian Championships

10 AM

Orienteering race 18:36 [5] *** 2.4 km (7:45 / km) +120m 6:12 / km
22c

Western Canadian Championships Sprint.

Winner/First loser! No one had a good day and everyone made lots of mistakes. We started, and hilarity ensued. Very cool terrain - wide open with intricate networks of bike trails, jumps, and earthworks.

Tuesday Aug 5, 2014 #

11 AM

Orienteering race 24:24 [5] *** 3.0 km (8:08 / km) +110m 6:52 / km
15c

COC Club Relay, Leg 3

Monday Aug 4, 2014 #

12 PM

Orienteering race 2:12:35 [5] *** 9.0 km (14:44 / km) +375m 12:11 / km
26c

COC Long

Long M21E - Splits

Sunday Aug 3, 2014 #

9 AM

Orienteering race 14:36 [5] ** 2.5 km (5:50 / km) +10m 5:44 / km
20c

COC Sprint

Best controls:
1, 6, F (T-1st); 9, 18 (T-2nd); 8, 17, 20

Time loss:
4 - 45s - Trapped. Was wary and saw the trap in advance but misinterpreted the control descriptions anyway.
5 - 5s - For some reason, looked for the control on the wrong side of the trail.
10 - 5s - Decision hesitation.
11 - 10s - Suboptimal route choice.
12 - 15s - Went to the second level first, control was on the first level. Looking at the map and control descriptions, not sure how to tell the difference here.

I was hoping that a clean race would put me in the top five along with the speedy Canucks. As it turned out,without the major mistake at 4 I would have been fifth behind Will, Graeme, Thomas Nipen, and Patrick. When I sprint cleanly, I get solid results, but in the next 7-8 months I need to figure out how to increase the frequency of sprinting cleanly, while also pushing the ceiling upward.

2 PM

Orienteering 22:35 [3] *** 2.1 km (10:45 / km) +135m 8:08 / km
17c

COC HPP fundraiser

Sprint M21E - Splits

Saturday Aug 2, 2014 #

Event: 2014 Canadian Champs

12 PM

Orienteering race 45:18 [5] *** 3.6 km (12:35 / km) +230m 9:32 / km
17c

Canadian Orienteering Championships Middle

Middle M21E - Splits

Friday Aug 1, 2014 #

11 PM

Running 31:48 [3] 3.64 mi (8:44 / mi) +20m 8:35 / mi

« Earlier | Later »