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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: biggins

In the 30 days ending Sep 30, 2011:

activity # timemileskm+mload
  orienteering11 14:45:49 47.83(18:31) 76.97(11:31) 2125139 /149c93%1783.4
  mtn bike7 7:13:13 59.82(8.3/h) 96.27(13.3/h) 19631201.8
  run9 6:19:27 38.17(9:56) 61.43(6:11) 15021246.8
  roller ski7 6:06:46 68.21(5:23) 109.78(3:20) 8791183.7
  road bike1 5:11:18 72.46(14.0/h) 116.61(22.5/h) 1811933.9
  dp roller ski2 1:16:53 14.1(5:27) 22.69(3:23) 94254.7
  Total32 40:53:26 300.59(8:10) 483.76(5:04) 8374139 /149c93%6604.3
  [1-5]32 40:53:25

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Friday Sep 30, 2011 #

5 PM

mtn bike 58:28 [2] 6.88 mi (7.1 mph) +233m

Easy bike ride around TD, gps'ing some of the leftover smaller trails. Buried the front wheel into a hole I didn't see and did a sweet super-slow-motion flip over the front. Nothing too busted, just some sore bits so far.

Thursday Sep 29, 2011 #

6 PM

mtn bike 57:28 intensity: (3:26 @1) + (21:39 @2) + (22:36 @3) + (9:47 @4) 9.88 mi (10.3 mph) +314m
ahr:132 max:153

Wednesday Sep 28, 2011 #

6 PM

run 1:05:29 intensity: (37 @1) + (1:10 @2) + (39:09 @3) + (24:33 @4) 6.71 mi (9:46 / mi) +265m 8:42 / mi
ahr:144 max:163

Run around TD. Hip hurts a bit, probably from all this running crap lately. Good thing its supposed to snow next week.

Tuesday Sep 27, 2011 #

6 PM

run 1:17:49 intensity: (11 @1) + (2:58 @2) + (31:00 @3) + (43:40 @4) 7.31 mi (10:39 / mi) +415m 9:03 / mi
ahr:148 max:162

Run around the lower part of the TD ridge, to gps the trail there, then we went exploring up the powerline and found a sweet new singletrack trail, just cut within the last couple years. Followed it for a bit until it got dark, then turned around and headed back.

Monday Sep 26, 2011 #

5 PM

roller ski 1:03:15 intensity: (2:40 @1) + (9:07 @2) + (30:37 @3) + (20:51 @4) 20.88 km (3:02 / km) +229m 2:52 / km
ahr:140 max:162 shoes: v2 aeros #2

Night ski with Jonis. Went pretty hard on the hills on the first two laps, then my shoulders felt like trash and I dogged the third one and bailed halfway through. I guess we were going pretty fast though.

Sunday Sep 25, 2011 #

11 AM

run 5:02 intensity: (13 @1) + (15 @2) + (4:34 @4) 0.7 km (7:10 / km) +25m 6:05 / km
ahr:146 max:165

orienteering 58:50 intensity: (22 @1) + (2:36 @2) + (31:48 @3) + (24:04 @4) *** 8.04 km (7:19 / km) +269m 6:16 / km
ahr:144 max:156 spiked:16/17c

Last week's long green course streamers, backwards. Most of the legs actually held up pretty well doing them in that direction.

Saturday Sep 24, 2011 #

4 PM

run 1:02:14 intensity: (46 @1) + (4:42 @2) + (46:40 @3) + (10:02 @4) + (4 @5) 6.08 mi (10:14 / mi) +264m 9:01 / mi
ahr:140 max:203

Friday Sep 23, 2011 #

Note

No training. Played minecraft all day, which is awesome, then moved a couple loads of stuff to the new house. Also, got a new house. Technically, it's slightly further from the xc trails than the current one, but this one has way more sunshine and a hottub. Net win.
C • cool! Can't wait to see it. 4

Thursday Sep 22, 2011 #

6 PM

mtn bike 1:36:29 intensity: (6:21 @1) + (30:22 @2) + (37:24 @3) + (22:22 @4) 8.6 mi (5.3 mph) +532m
ahr:134 max:158

Nighttime ride with Jonis. Nighttime, as in, the sun set just about the time we left, and it was pitch black about halfway through. oops.
C • lights? 2

Wednesday Sep 21, 2011 #

9 AM

dp roller ski 38:41 intensity: (40 @1) + (2:47 @2) + (16:31 @3) + (18:43 @4) 11.32 km (3:25 / km) +46m 3:21 / km
ahr:145 max:158 shoes: v2 aeros #2

roller ski 35:52 intensity: (2:55 @3) + (32:57 @4) 11.28 km (3:11 / km) +36m 3:08 / km
ahr:153 max:162 shoes: v2 aeros #2

Legs felt pretty trashed on the second half of the skate lap. Partly from last night I suppose, but also my legs for some reason always seem extra tired after a dp lap (compared to the second one after a skate lap).
6 PM

run 1:07:33 intensity: (43 @1) + (1:47 @2) + (43:42 @3) + (21:21 @4) 6.8 mi (9:56 / mi) +269m 8:51 / mi
ahr:144 max:160

run around TD with Carol and Jonis.

Tuesday Sep 20, 2011 #

5 PM

run race 30:40 intensity: (17 @1) + (6 @2) + (41 @3) + (28:56 @4) + (40 @5) 3.99 mi (7:41 / mi) +52m 7:23 / mi
ahr:161 max:167

Truckee running club 4 mile trail race at Martis Creek park. Only four of us there tonight. It was sortof hot out in the sun for the first half, but nice in the woods towards the end.

Monday Sep 19, 2011 #

5 PM

orienteering 46:50 intensity: (40 @1) + (3:59 @2) + (25:35 @3) + (16:36 @4) *** 5.05 km (9:17 / km) +219m 7:38 / km
ahr:142 max:163 spiked:18/18c

Training up on the Boreal map with Carol and Jonis. Same course as last time, and waited at a few controls to stop and heckle Carol. The snow pile at the parking lot is sadly almost gone, it looks like its only about a foot thick now.

Sunday Sep 18, 2011 #

10 AM

mtn bike 1:26:58 [3] 13.45 mi (9.3 mph) +341m

speedy ride with Jon along the far end of stampede.

Saturday Sep 17, 2011 #

10 AM

run warm up/down 7:38 intensity: (44 @1) + (41 @2) + (3:14 @3) + (2:59 @4) 1.35 km (5:40 / km) +11m 5:27 / km
ahr:138 max:165

orienteering 1:16:18 intensity: (7:31 @2) + (19:15 @3) + (49:32 @4) *** 9.21 km (8:17 / km) +366m 6:55 / km
ahr:148 max:163 spiked:13/15c

CSU West fall training. woot. Ran the green long course from last weekend, with a head start ahead of Jonis and Carol so I could hang streamers. quickroute. Got going down the wrong way on #3, figured out I was wrong about halfway down but figured it'd be easier to bail all the way to the road and back up, for about a five minute mistake. Then spent a solid eight minutes after running straight to 5 trying to figure out if it was the right rock, lest I get accused of hanging the streamer in the wrong spot.
C • Green Long 2

Friday Sep 16, 2011 #

6 PM

mtn bike 36:38 [3] 5.35 mi (8.8 mph) +168m

Thursday Sep 15, 2011 #

6 PM

roller ski 1:03:33 intensity: (2:24 @1) + (21:36 @2) + (24:28 @3) + (15:05 @4) 19.54 km (3:15 / km) +212m 3:05 / km
ahr:135 max:164

Skate for the first half, then jonis broke a pole tip, so no-pole for the second half.

Wednesday Sep 14, 2011 #

10 AM

dp roller ski 38:12 intensity: (6:00 @1) + (22 @2) + (9:59 @3) + (21:51 @4) 11.37 km (3:22 / km) +48m 3:17 / km
ahr:137 max:162 shoes: v2 aeros #2

roller ski 35:31 intensity: (3:15 @3) + (32:16 @4) 11.25 km (3:09 / km) +35m 3:06 / km
ahr:155 max:165 shoes: v2 aeros #2

Spent the first half writing a response in my head to the various grumblings that have been sent my way about the difficulty/length of Sunday's long courses, got it fairly well stated in a mostly PC way, then spent the second half deciding that it most likely wouldn't be received constructively anyway and that I should probably just say nothing.
C • Sunday's courses 6
6 PM

mtn bike 40:22 [3] 5.6 mi (8.3 mph) +150m

easy ride around TD. all the rain the last couple nights settled the dust, so the trails were actually pretty solid.

Tuesday Sep 13, 2011 #

6 PM

run 57:07 intensity: (31 @1) + (9:39 @2) + (42:15 @3) + (4:42 @4) 5.41 mi (10:33 / mi) +197m 9:29 / mi
ahr:137 max:151

easy run through TD.

Saturday Sep 10, 2011 #

8 AM

orienteering 1:03:50 intensity: (1 @0) + (18 @1) + (2:33 @2) + (28:09 @3) + (32:49 @4) *** 8.09 km (7:53 / km) +197m 7:02 / km
ahr:145 max:158 spiked:62/65c

Super mega pre-run sportident-wakeup control-picking course. Actually pretty fun. quickroute (with half size circles).
11 AM

orienteering 1:48:35 [1] 8.07 km (13:27 / km) +356m 11:01 / km

And setting some more SI boxes for tomorrow.

Friday Sep 9, 2011 #

Event: The Sierra 3-Day at Little Truckee Summit
 
10 AM

orienteering 1:19:44 [3] 7.01 km (11:22 / km) +244m 9:41 / km

Setting out SI boxes. Had the little jwoc backpack, which is actually surprisingly good for running. And it holds a lot of SIs.
5 PM

orienteering race 17:37 intensity: (18 @1) + (23 @2) + (1:50 @3) + (14:59 @4) + (7 @5) *** 2.94 km (5:59 / km) +69m 5:21 / km
ahr:155 max:167 spiked:19/19c

Northstar sprint

Thursday Sep 8, 2011 #

11 AM

orienteering 2:00:00 [1] 8.0 km (15:00 / km)

Setting the last of the controls, and hanging copious amounts of streamers to invent a few trails for the WY courses. Saw a bear, though I don't think he was eating any controls.

Wednesday Sep 7, 2011 #

11 AM

orienteering 2:00:00 [1] 8.0 km (15:00 / km)

More flags and stands. And hauling in some of my 20-some gallons of water, eight gallons in the pack at a time. At least some epic four-wheeling in the golf meant I only had to haul them a couple flat km instead of five uphill.
7 PM

roller ski 1:05:00 [3] 17.0 km (3:49 / km)
shoes: v2 aeros #2

So Jonis finally got a pair of aeros, and 100m out of the parking lot he says "these are pretty cool, when I roll on one foot they actually go in a straight line." Ha. See I'm not the only one.

20 minutes later he caught an edge and roadrashed all front-facing sides of his body, including his stomach, which even I've never done before.
C • Roadrashed 4

Tuesday Sep 6, 2011 #

10 AM

orienteering 2:21:09 [1] 7.29 km (19:22 / km) +238m 16:39 / km

setting a few bags and stands, and throwing things at all the minibears that stole all my streamers for their nests.

Monday Sep 5, 2011 #

6 PM

roller ski 54:36 intensity: (1:10 @1) + (8:16 @2) + (25:54 @3) + (19:16 @4) 17.37 km (3:09 / km) +195m 2:59 / km
ahr:140 max:155 shoes: v2 aeros #2

Sunday Sep 4, 2011 #

11 AM

road bike 5:11:18 [3] 72.46 mi (14.0 mph) +1811m

Andrew just moved to SF, so I went down to trash his new apartment and go for a bike ride. I haven't touched the road bike in three months, and he hasn't been riding much more. So he proposed a 55 mile sortof hilly loop, and I talked him down to a flatter 45 mile one. In the end we missed a turn or two and did 70 miles with 5000-some feet of climb. Good thing we're all hardcore and crap.

So from SF north over the Golden Gate bridge, which was a disaster of people standing and walking and standing and taking pictures and jumping in front of us, basically packed solid all the way across. Then up some dodgy bike paths / routes a few towns north, then a few more towns north that we weren't planning on doing, then out to PCH and back south, which isn't really so flat up on that end.

Near SF was pretty gross, it was all cloudy and dank and wet, but it got sunny for the middle part up north, mostly during all the big long climbs. Then more dank and wet parts along the south end of the coast and back across the bridge home.
C • sorry I missed you guys - l... 1

Friday Sep 2, 2011 #

10 AM

run warm up/down 5:55 intensity: (41 @1) + (3:05 @2) + (2:09 @3) 0.96 km (6:10 / km) +4m 6:03 / km
ahr:123 max:142

orienteering 52:56 intensity: (7:02 @1) + (12:20 @2) + (19:37 @3) + (13:57 @4) *** 5.26 km (10:03 / km) +167m 8:41 / km
ahr:133 max:159 spiked:11/15c

a-meet middle course. for the record, black and white streamer tape is completely useless for vetting controls.
7 PM

mtn bike 56:50 [3] 10.06 mi (10.6 mph) +225m

Thursday Sep 1, 2011 #

7 PM

roller ski 48:59 intensity: (1:22 @1) + (5:28 @2) + (19:31 @3) + (22:38 @4) 12.44 km (3:56 / km) +172m 3:41 / km
ahr:143 max:162 shoes: Niflheim Ed McSpecials

Oh Ed, how much I've missed complaining about your skis. To be fair, nothing fell off of mine this time, but Jonis lost the speed reducer arm on his due to some vibration-loosened-bolts. And mine are still too short.

We went out to Martis Dam to check out the pavement, which turned out to be way too crappy for these wheels, but then we did it anyway. Got there just before dark, and finished well after dark, which was part of the problem with the crappy pavement since we couldn't see the parts where it went from crappy to super!crappy. But they close this road in a couple weeks so it'll be one of the better places that Jonis can headlamp-ski after work.

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