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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BigWillyStyle

In the 31 days ending May 31, 2020:

activity # timemileskm+m
  Cycling29 18:43:15 331.19(17.7/h) 533.0(28.5/h) 3087
  Orienteering7 6:10:02 28.19(13:07) 45.38(8:09) 952145c
  Hiking2 1:50:50 8.64(12:50) 13.9(7:58) 763
  Running5 57:08 6.28(9:06) 10.1(5:39) 201
  Strength2 42:00
  Total39 28:23:15 374.31 602.39 5003145c
  [1-5]38 28:22:55

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Sunday May 31, 2020 #

3 PM

Running warm up/down 10:09 intensity: (25 @2) + (9:44 @3) 0.85 mi (12:00 / mi) +95m 8:54 / mi
ahr:135 max:150

Orienteering 1:04:31 intensity: (31 @2) + (39:16 @3) + (24:42 @4) + (2 @5) 7.95 km (8:07 / km) +290m 6:52 / km
ahr:155 max:180 20c

QR

Some training in the remote western part of the Teanaway map, which is basically a new map for my purposes. Much of this area is within the burn zone from a couple years ago; by the time I was finished my face, arms, and hands were fairly covered with charcoal markings, like Rambo. For some reason I lost focus after 10 and started daydreaming, which caused problems. 12 I just missed for no real reason other than general carelessness, and at 13 I didn't find any boulder, though I searched around a bit and was certainly in the right place. I guess it got burnt up in the fire. Generally nice terrain, if steep and a bit junky in places. It should be faster than this, as I wasted >10min on 11, 12, and 13.

Since orienteering isn't a thing anymore, I have some other goals for the summer. One is to do a century ride. Another is to knock out a bunch of the local "basic" hikes that I've long neglected (like Pilchuck), as well as some of the more notable ones further afield which are longer and more involved.

Friday May 29, 2020 #

11 AM

Hiking 1:05:31 intensity: (4:49 @1) + (24:46 @2) + (35:18 @3) + (38 @4) 2.4 mi (27:18 / mi) +695m 14:22 / mi
ahr:122 max:170

Didn't go to work today, so instead solo hiked up Mount Pilchuck. Exceptionally high payoff for relatively low effort, as the trailhead is already like 2/3 of the way up the damn mountain. From the top I could see Mount Baker ~50 mi to the north, Columbia Tower and other buildings in downtown Seattle ~40mi SW, and Mount Rainier ~80mi S.

It was quite snowy after the first mile, but I had Oroc 280s with spikes which worked beautifully. I encountered numerous rubes slipping about in hiking boots and tennis shoes.



Selfie for Greg don't @ me bro
C • Oroc 5

Hiking 45:18 intensity: (2:27 @1) + (20:08 @2) + (22:23 @3) + (20 @4) 2.41 mi (18:48 / mi) +28m 18:08 / mi
ahr:123 max:170

Sexy Scandiwoods:

Thursday May 28, 2020 #

4 PM

Orienteering 21:56 intensity: (19 @1) + (1:34 @2) + (20:03 @3) ** 3.64 km (6:01 / km) +11m 5:56 / km
ahr:131 max:153 14c

Orienteering 45:49 intensity: (1:58 @1) + (14:51 @2) + (28:58 @3) + (2 @4) ** 4.24 km (10:48 / km) +22m 10:32 / km
ahr:127 max:160 15c

Dunno if I will keep doing these pin-flag courses; they don't feel very productive, as the terrain is not good and some of the controls are pretty bingo-y. Then again, it's easy to get to from work, and if nothing else it's something different to do.

I had thought to jog the first course and run hard the second one, but for some reason my body didn't have the ability to run hard. Have been feeling lethargic and low-energy the last couple days, not sure what's wrong.
C • 4s 2

Wednesday May 27, 2020 #

7 AM

Cycling 49:00 intensity: (1:16 @1) + (1:19 @2) + (43:31 @3) + (2:54 @4) 15.6 mi (19.1 mph) +121m
ahr:146 max:175

Today's the dayyyy
4 PM

Cycling 49:50 intensity: (16 @1) + (18 @2) + (43:38 @3) + (5:29 @4) + (9 @5) 14.67 mi (17.7 mph) +88m
ahr:146 max:180

K maybe this wasn't a great idea

Tuesday May 26, 2020 #

7 AM

Cycling 18:58 intensity: (18:00 @2) + (58 @3) 5.06 mi (16.0 mph) +63m
ahr:94 max:155

I changed my awakening from 7 to 6:45 this morning, because on Friday I had to hustle to make the 7:35 train and I'm pretty sure I very slightly tweaked/strained my hamstring. Turns out a 3-4min uphill bike sprint first thing in the morning isn't great for the legs.

This is reminiscent of some of the dumber sports injuries one hears about, i.e. celebrating a home run, falling in the shower, etc. A Mariners pitcher was once injured carrying a suitcase up a flight of stairs (though it was strongly rumored this was a cover for something sketchier). Seems like these usually happen to baseball players.

Old morning schedule:
7: wake up
7-713: lay in bed
713-717: get out of bed
717-724: search for misplaced bike shorts
724-725: find shorts, get dressed, make lunch, pack bag, leave

New morning schedule:
Everything moved up 15min, so 15 more min to do the last part. Maximum efficiency.
3 PM

Cycling 46:47 intensity: (40:21 @3) + (6:24 @4) + (2 @5) 14.68 mi (18.8 mph) +87m
ahr:144 max:180

Legs tired today.

Sunday May 24, 2020 #

1 PM

Hiking 1 [0] 3.83 mi ( / mi) +40m / mi
ahr:77 max:157

Squad hike up to Raptor Ridge in the Chuckanuts. First one who spots the raptor in this pic wins the prize.
C • Raptor 4

Saturday May 23, 2020 #

8 AM

Cycling 1:01:47 intensity: (19:53 @1) + (34:01 @2) + (7:53 @3) 13.66 mi (13.3 mph) +253m
ahr:104 max:155

Easy loop exploring the Chief Sealth Trail along the powerline right-of-way atop the ridge. Not really practical for proper cycling, but quite pleasant.

Afterward I headed down to Fisherman's Terminal to try to acquire a whole tuna from a boat that's selling to the general public (because their usual restaurant market is decimated), but it turned out there were *hundreds* of people in line, and I didn't have the time to wait for what looked to be hours. Might try again during the week if they continue selling.

Friday May 22, 2020 #

7 AM

Cycling 19:09 [1] 5.29 mi (16.6 mph) +63m
ahr:86 max:162

4 PM

Cycling 45:40 intensity: (13 @2) + (43:45 @3) + (1:42 @4) 14.69 mi (19.3 mph) +87m
ahr:139 max:170

I narrowly avoided a garter snake in the middle of the trail. At first I thought he was dead because he didn't react in any way to my wheels passing within inches of his head, so I went back to investigate. Turned out he was perfectly fine, so I shepherded him out of harm's way.
C • Wut 3

Thursday May 21, 2020 #

4 PM

Orienteering 25:21 intensity: (11:21 @2) + (14:00 @3) ** 2.92 km (8:42 / km) +20m 8:24 / km
ahr:116 max:133 14c

5 PM

Orienteering 35:59 intensity: (1:47 @1) + (14:14 @2) + (19:28 @3) + (30 @4) ** 4.01 km (8:58 / km) +50m 8:27 / km
ahr:126 max:176 14c

QR

Wednesday May 20, 2020 #

7 AM

Cycling 19:15 [2] 5.06 mi (15.8 mph) +63m
ahr:86 max:164

4 PM

Cycling 45:23 intensity: (44:06 @3) + (1:11 @4) + (6 @5) 14.69 mi (19.4 mph) +87m
ahr:138 max:180

Same as yesterday...the days really are starting to become indistinguishable now

Tuesday May 19, 2020 #

7 AM

Cycling 18:16 [2] 5.06 mi (16.6 mph) +64m
ahr:77 max:161

5 PM

Cycling 45:22 intensity: (1:34 @2) + (41:10 @3) + (2:38 @4) 14.68 mi (19.4 mph) +89m
ahr:138 max:178

I cleaned and lubed my chain before heading home from work, and it clearly made a marginal efficiency difference - four new mile records, and could have been close to a new overall record if not for some bad luck with cars at the end. I'm often not as diligent as I should be about bike maintenance.

Monday May 18, 2020 #

7 PM

Strength 21:00 [3]

Abs, legs, some planks and pushups

Sunday May 17, 2020 #

1 PM

Cycling 1:33:16 intensity: (8:09 @2) + (1:06:00 @3) + (19:07 @4) 26.93 mi (17.3 mph) +473m
ahr:142 max:176

Around the north side of the lake to my folks' house in Kirkland. Tons of people on the BG, which slowed things down a bit and prevented getting into a good rhythm. I caught up to a guy who was clearly fast, but wasn't in a particular hurry - the perfect kind of guy for a joker like me to leech onto. He dropped me on the climb up to St. Ed despite not looking particularly bothered, then I caught back up coming down, then he actually put some effort on the Market Street climb and totally left me for dead. I caught back up again in downtown Kirkland but soon had to peel off and part ways, unfortunately.
7 PM

Cycling 1:21:47 intensity: (5:29 @2) + (43:44 @3) + (32:17 @4) + (17 @5) 25.2 mi (18.5 mph) +252m
ahr:144 max:188

Completion of the Lake Washington loop around the south end (after a long break). Much less congestion and less climb, so achieved a bit more speed. Coming north into the wind off the lake was arduous, especially the last few miles on LW Blvd.
C • Impressive 10

Saturday May 16, 2020 #

Note

We hiked up Hex Mountain, on 903 toward Salmon La Sac. Pretty chill hike and mostly overcast, but still nice 360 views including the higher mountains in the Mount Stuart area, Cle Elum Lake, the Teanaway valley, and the Yakima River valley toward Ellensburg.

Friday May 15, 2020 #

7 AM

Cycling 18:13 intensity: (5:00 @1) + (10:54 @2) + (2:19 @3) 5.06 mi (16.7 mph) +63m
ahr:89 max:152

I was watching the movie Mystic River recently, and recognized one scene as having been shot in Boston's Franklin Park due to orienteering there at Boston Sprint Camps. This got me wondering whether there are other readily recognizable orienteering venues which make appearances on-screen. Vasquez Rocks would be the obvious one; my understanding is that there has also been orienteering in Central Park. Surely there are others?
C • Movie Locations on Orienteering Maps 10
4 PM

Cycling 45:38 intensity: (1:43 @2) + (39:59 @3) + (3:56 @4) 14.68 mi (19.3 mph) +88m
ahr:139 max:168

Wednesday May 13, 2020 #

7 AM

Cycling 18:09 intensity: (15:50 @2) + (2:04 @3) + (15 @4) 5.06 mi (16.7 mph) +64m
ahr:100 max:162

4 PM

Cycling 46:18 intensity: (7:06 @2) + (36:41 @3) + (2:31 @4) 14.69 mi (19.0 mph) +85m
ahr:129 max:165

Saw a guy in the grocery store the other day wearing a black t-shirt with just "TESLA" across the front in the company branded script. Then in the parking lot there was a Tesla, license plate "T3ZLA." Like bruh...you gotta chill.
C • Wut 4

Monday May 11, 2020 #

7 AM

Cycling 18:49 intensity: (18:43 @2) + (6 @3) 5.06 mi (16.1 mph) +66m
ahr:89 max:142

This spring I have often seen either one or two Canada geese hanging out on the trail adjacent to some wetlands about a half mile from my work; today they were accompanied by five goslings! I had thought we were cool but they were very unhappy with my brief presence.
C • Geese 3
4 PM

Cycling 46:57 intensity: (4:50 @2) + (41:54 @3) + (13 @4) 14.68 mi (18.8 mph) +87m
ahr:127 max:165

Sunday May 10, 2020 #

8 AM

Running 16:07 intensity: (17 @1) + (13 @2) + (13:46 @3) + (1:51 @4) 2.23 mi (7:14 / mi) +48m 6:47 / mi
ahr:145 max:165

#RunWithMaud

Strength 21:00 [3]

Legs, abs, some planks and pushups

Saturday May 9, 2020 #

11 AM

Orienteering 1:24:24 intensity: (13 @2) + (37:09 @3) + (47:02 @4) *** 10.35 km (8:10 / km) +230m 7:21 / km
ahr:157 max:177 23c

QR

In the more remote western part of the Teanaway map. This was slower and scrappier than hoped; things were often greener than mapped. Lots of vine maple, slashy deadfall and/or other janky stuff in various parts, so more like Jack & Indian Creek than classic Teanaway. Some nice areas though, especially 9-13.

Running warm up/down 10:07 intensity: (39 @1) + (9:28 @2) 1.04 mi (9:44 / mi) +31m 8:54 / mi
ahr:115 max:139

Friday May 8, 2020 #

6 PM

Orienteering 48:27 intensity: (25 @1) + (4 @2) + (18:07 @3) + (29:51 @4) *** 7.56 km (6:24 / km) +153m 5:49 / km
ahr:161 max:176 22c

QR

Middle-ish distance at the Tongue in Teanaway. Suuuper nice.

Running warm up/down 10:17 intensity: (21 @1) + (9:56 @2) 1.1 mi (9:18 / mi) +27m 8:39 / mi
ahr:128 max:137

Thursday May 7, 2020 #

7 AM

Cycling 18:06 intensity: (11:00 @2) + (7:06 @3) 5.06 mi (16.8 mph) +65m
ahr:76 max:153

Me


Me after figuring out about the new train schedule so I'm not waiting like 20min every time
C • Mind...blown! 2
4 PM

Cycling 51:44 intensity: (43:10 @3) + (8:34 @4) 14.68 mi (17.0 mph) +89m
ahr:143 max:176

Ouch, savage N wind.

Tuesday May 5, 2020 #

7 AM

Cycling 18:28 intensity: (16:29 @2) + (1:59 @3) 5.07 mi (16.5 mph) +64m
ahr:94 max:153

4 PM

Cycling 47:11 intensity: (45:01 @3) + (2:10 @4) 14.66 mi (18.6 mph) +88m
ahr:136 max:168

Monday May 4, 2020 #

7 AM

Cycling 18:28 intensity: (16:00 @2) + (2:28 @3) 5.06 mi (16.4 mph) +65m
ahr:78 max:134

4 PM

Cycling 47:28 intensity: (2:00 @2) + (44:20 @3) + (1:08 @4) 14.67 mi (18.5 mph) +87m
ahr:137 max:168

Rogue One is the best Star Wars movie change my mind

Sunday May 3, 2020 #

11 AM

Orienteering 43:35 intensity: (22 @1) + (2:59 @2) + (32:14 @3) + (8:00 @4) *** 4.71 km (9:15 / km) +176m 7:48 / km
ahr:143 max:172 23c

QR

Real orienteering, almost! Rick Breseman designed and set pin flags out for a course on his homemade map of the north part of Paradise Valley Conservation Area and adjacent environs. Beforehand he predicted 59(!) minutes for me on this 3.6k course; I thought he was trolling because that would be the stuff of legend, even for the Seattle area. Only Tiger resides in that special rarefied air of 17min/k winning times.

Fun course. Ran pretty well, only one mistake when I overran 22. Nice to see a small handful of other Cascade folks there as well.

Running warm up/down 10:28 [2] 1.06 mi (9:52 / mi)

Cycling 10:28 intensity: (19 @0) + (51 @1) + (2:47 @2) + (6:31 @3) 1.71 km (9.8 kph) +13m
ahr:114 max:130

2 PM

Cycling 58:22 intensity: (54:37 @3) + (3:45 @4) 16.68 mi (17.1 mph) +223m
ahr:144 max:170

Friday May 1, 2020 #

7 AM

Cycling 17:48 intensity: (14:07 @2) + (3:41 @3) 5.06 mi (17.1 mph) +64m
ahr:90 max:142

4 PM

Cycling 46:38 intensity: (3:00 @2) + (40:42 @3) + (2:56 @4) 14.69 mi (18.9 mph) +87m
ahr:127 max:169

Made a brief stop at MyLocalBikeShop™ to pick up a couple accessories. My bike will soon be in need of a new chain, and a general tuneup for the summer. Last fall, more by default than anything, I took it to the larger, slightly less local shop where I bought the bike. However, to my displeasure a problem they fixed soon began cropping up again. A month or so ago I discovered a local shop just up the street, so this time I went there instead; they re-fixed it for like 15 bucks, and to date the issue has stayed fixed. So they have won my loyalty.

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