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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BigWillyStyle

In the 7 days ending Apr 24, 2016:

activity # timemileskm+m
  Cycling4 3:35:36 58.65(16.3/h) 94.39(26.3/h) 890
  Running9 3:03:01 22.4(8:10) 36.06(5:05) 208
  Orienteering1 1:10:35 5.17(13:39) 8.32(8:29) 331
  Total13 7:49:12 86.22(5:27) 138.76(3:23) 1429

» now

Sunday Apr 24, 2016 #

10 AM

Orienteering 1:10:35 [3] *** 8.32 km (8:29 / km) +331m 7:05 / km

Here's the story: I am in charge of a series of five summer evening Cascade events, beginning next month. For the most part they are essentially Park-O events, and I could course-design and set all of them myself quite easily. However, having orienteered at multiple of these venues probably 20 times, I'm beginning to run short on fresh ideas, and therefore I am giving the hivemind of my loyal AP readership a chance to create something better than anything I could think up. You design it, I will set it.

What I'm prepared to offer in return, should your course plan be used wholly or in part*: An astounding package of priceless benefits including, but not limited to, personal recognition on my Attackblog and in the official CascadeOC event credits; a minimum of one free entry to future (non-SART) CascadeOC event(s)**, redeemable through me at any time; your very own CascadeOC safety whistle; and much much more!

Here is the map for the first event; it is perhaps the most boring of the five, but don't let that discourage you - it only gets better from here.

All entries should be submitted to We at the Wednesday Evening Series thank you in advance for your time.

*Current CascadeOC members ineligible for recompense.
**Airfare and lodging not included.

Running warm up/down 11:30 [2] 1.33 mi (8:39 / mi) +30m 8:05 / mi

Saturday Apr 23, 2016 #

11 AM

Cycling 1:23:09 [3] 24.16 mi (17.4 mph) +335m

To Bothell via the Burke-Gilman, then down 100th to Kirkland
12 PM

Running warm up/down 10:26 [2] 1.91 km (5:28 / km) +15m 5:15 / km

5 PM

Cycling 33:07 [2] 7.1 mi (12.9 mph) +90m

With dad from Kirkland down through Bellevue to the east terminus of the eastern I-90 bridge

Cycling 58:09 [3] 15.68 mi (16.2 mph) +415m

Across Mercer Island, up LW Blvd to the Arboretum and Interlaken, across the U Bridge to Fremont
6 PM

Running warm up/down 11:29 [2] 1.4 mi (8:12 / mi) +18m 7:53 / mi

Thursday Apr 21, 2016 #

5 PM

Running 46:55 [3] 8.87 km (5:17 / km) +50m 5:09 / km

Easy Bridle Trails jaunt with Jourdan before the evening CascadeOC board meeting. Our board meetings alternate between Kirkland and Seattle; I used to live ~3min from the Kirkland site, now I live ~3min from the Seattle site.

Wednesday Apr 20, 2016 #

5 PM

Running 20:16 [3] 5.0 km (4:03 / km) +25m 3:57 / km


The City of Redmond does a summer series of bi-weekly Wednesday evening 5k's at Grasslawn Park, which cost like 10 bucks and are great for someone like me who isn't interested in spending $40 every time for all the extra "yay!" and is just looking for someone to give him a starting line, a finish line, and hopefully someone(s) as fast or faster to chase.

Anyway, I totally forgot until yesterday that the first one was today and didn't account for a race-effort in my training plan, then I got tied up at work and arrived about two minutes before the run started and wasn't able to warm up at all. So I ended up just doing a weird negative-split thing where I started out uber-slow and consistently sped up until I was somewhere in the neighborhood of 5k pace by the end. Perhaps not the most useful training ever but oh well.

Running warm up/down 11:44 [2] 2.04 km (5:45 / km) +10m 5:37 / km

Tuesday Apr 19, 2016 #

7 AM

Cycling 19:56 [3] 5.91 mi (17.8 mph) +25m

5 PM

Cycling 21:15 [3] 5.8 mi (16.4 mph) +25m

Almost accidentally ran over a snake on the path.
6 PM

Running warm up/down 10:18 [2] 1.9 km (5:25 / km) +30m 5:01 / km

Monday Apr 18, 2016 #

4 PM

Running warm up/down 9:09 [2] 1.21 mi (7:34 / mi) +10m 7:22 / mi

5 PM

Running tempo 40:00 [4] 8.0 km (5:00 / km) +10m 4:58 / km

2 x 4k tempo loops around Seward Park, 7-8min rest

15:15 (3:49/k) ccw
15:27 (3:52/k) cw

It was about 85F when I started this workout, but being next to the water and running mainly in the shade ameliorated the heat a good bit and it didn't bother me. Seward Park can be some good people watching; I particularly enjoyed the guy who rolled by on a bike with an 90s-era boombox blasting that tragic hero of Canadian culture, young Mr. Bieber. "baby you should go and love yourself"

Side note: I was summonsed starting yesterday (side side note: apparently "summonsed" is a real word and not just a weird way of spelling summoned) to fulfill my civic duty at King County Superior Court, but sadly they ended up not needing my services and I didn't even get to go to the courtroom. This was the second time I've been called but not gotten on a jury; the first time (as a 19yo collegian on summer break) I successfully prevailed on the judge to let me go back to school instead. I would like to serve because I've always thought it would be an interesting experience, but I guess I'll have to wait another decade now.

Also came across this gem on the Court website:

...Were you summonsed by a court in Brooklyn? Brooklyn is in Kings County, New York. Seattle is in King County, Washington. Sometimes this creates confusion. If you were summonsed to a court in Brooklyn, please follow this link...
6 PM

Running warm up/down 11:14 [2] 1.24 mi (9:03 / mi) +10m 8:50 / mi

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