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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: biggins

In the 30 days ending Sep 30, 2012:

activity # timemileskm+mload
  orienteering11 12:15:36 58.91(12:29) 94.81(7:46) 2436233 /254c91%2453.4
  mtn bike11 10:58:51 89.52(8.2/h) 144.08(13.1/h) 28941453.1
  run11 5:22:59 32.37(9:59) 52.09(6:12) 9391031.7
  roller ski5 4:07:07 45.43(5:26) 73.11(3:23) 724673.3
  dp roller ski4 4:06:08 35.24(6:59) 56.71(4:20) 443698.4
  Total34 36:50:41 261.47(8:27) 420.79(5:15) 7436233 /254c91%6309.9

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Sunday Sep 30, 2012 #

8 AM

mtn bike 3:46:44 intensity: (41:47 @1) + (1:07:40 @2) + (1:38:11 @3) + (17:03 @4) + (2:03 @5) 26.98 mi (7.1 mph) +1074m
ahr:130 max:237

Long ride north towards Sagehen. From home, down the super windy singletrack to Carpenter Valley, then some bonus extra crappy singletrack down Prosser Creek, then across the creek and out the power lines up to Penny Pines. Then up some fireroads to try to find the fabled high traverse of Mt. Penny Pines, which rumor (and google) had suggested might exist. In the end I was defeated by many dead ends, and decided to head home due to a dwindling supply of agua and disgusting strawberry-banana power-chew things. Back along the power lines and then onto a super crappy pea-gravel-in-dust fire road, which Jonas and I had run before, but it turns out it sucks a lot to ride. Then down a new sneaky singletrack (not connected at either end) across Prosser Creek and back up to home.

Saturday Sep 29, 2012 #

10 AM

mtn bike 36:00 intensity: (11:52 @1) + (10:05 @2) + (3:35 @3) + (10:28 @4) 4.0 mi (6.7 mph) +179m
ahr:117 max:156

Friday Sep 28, 2012 #

6 PM

mtn bike 45:30 intensity: (10:03 @1) + (16:10 @2) + (14:12 @3) + (3:47 @4) + (1:18 @5) 7.0 mi (9.2 mph) +241m
ahr:128 max:197

Quick ride around TD. Almost bit it on the way down the hill in the dark when I slipped the back tire on a big loose square rock buried in the 6" dust and fishtailed for about 10 feet. Managed to bounce off the upper bank and never really stopped , though I did get a foot and a hand on the ground.

Thursday Sep 27, 2012 #

3 PM

dp roller ski intervals 1:01:13 intensity: (1:56 @1) + (22:45 @2) + (22:01 @3) + (14:31 @4) 14.06 km (4:21 / km) +163m 4:07 / km
ahr:134 max:158 shoes: Niflheim Ed McSpecials

Intervals along the Martis Dam road.

Wednesday Sep 26, 2012 #

5 PM

dp roller ski 59:06 intensity: (55 @1) + (12:36 @2) + (45:35 @3) 14.41 km (4:06 / km) +58m 4:01 / km
ahr:136 max:147 shoes: Niflheim Ed McSpecials

dp around Donner SP before the orienteering. Saw Sam and the junior posse skiing the other way.
6 PM

orienteering race 17:53 intensity: (42 @1) + (29 @2) + (6:19 @3) + (10:23 @4) *** 3.3 km (5:25 / km) +17m 5:17 / km
ahr:145 max:155 spiked:15/15c

Butterfly training course set by Anna. map.

orienteering 15:01 intensity: (24 @1) + (37 @2) + (13:09 @3) + (51 @4) *** 2.33 km (6:27 / km) +2m 6:25 / km
ahr:139 max:158 spiked:12/12c

pickup

Tuesday Sep 25, 2012 #

6 PM

run intervals 56:39 intensity: (3:55 @1) + (4:27 @2) + (22:03 @3) + (26:11 @4) + (3 @5) 5.7 mi (9:56 / mi) +119m 9:20 / mi
ahr:144 max:167

Intervals at Martis Creek. Felt pretty good, and getting chilly outside.

Monday Sep 24, 2012 #

6 PM

mtn bike 22:19 [2] 4.12 mi (11.1 mph) +75m

Sunday Sep 23, 2012 #

7 AM

run warm up/down 24:02 intensity: (24 @1) + (48 @2) + (7:17 @3) + (15:06 @4) + (27 @5) 4.01 km (6:00 / km) +32m 5:46 / km
ahr:146 max:176

orienteering race 19:40 intensity: (23 @1) + (12 @2) + (4:14 @3) + (14:51 @4) *** 3.82 km (5:09 / km) +2m 5:08 / km
ahr:150 max:161 spiked:20/25c

Sprint in Whistler village. Almost flattened a couple pedestrians, skinned up my hands on lots of steps, and didn't hit too many cars. Good times as always. A couple mistakes, went down a dead end staircase after 8, and got mixed up in the woods at 24. map, qr is fairly wrong with all the buildings.
1 PM

run warm up/down 6:08 intensity: (7 @1) + (5:19 @2) + (42 @3) 0.81 km (7:34 / km)
ahr:118 max:133

orienteering race 46:19 intensity: (22 @1) + (4:33 @2) + (24:30 @3) + (16:54 @4) *** 4.59 km (10:05 / km) +292m 7:39 / km
ahr:142 max:157 spiked:21/25c

Middle up on the top of the mountain. After all the hype for this one over the last two years, I ended up a little disappointed. The running was pretty terrible for the first 2/3s of it, basically big scree with moss and ferns on top everywhere, so you couldn't tell if the footing was solid until you hit the ground. Also I apparently missed the memo that said the ski lifts weren't on the map. [Turns out the poles are on the map, but not the wires, and only as black circles which I figured were just cairns or something since they're everywhere and not really in noticeable lines.] Combine that with lots of seasonal streams that weren't there either and I got lots of confused (see #3) (and #8). qr. Still fun to hang out on the top though. Now they just need to map everything between this and the village and have a epic downhill goat.

Saturday Sep 22, 2012 #

Event: BC Orienteering Championships
 
11 AM

run warm up/down 7:38 intensity: (36 @1) + (1:28 @2) + (1:08 @3) + (4:26 @4) 1.15 km (6:39 / km) +14m 6:16 / km
ahr:129 max:151

orienteering race 1:27:14 intensity: (22 @1) + (4:35 @2) + (32:39 @3) + (49:38 @4) *** 10.82 km (8:04 / km) +320m 7:01 / km
ahr:147 max:163 spiked:17/21c

BC champs Long at Lost Lake in Whistler. A super green map (even the parts mapped as white), but tons of ski trails and mtb trails everywhere, so lots of trail running. Fun course, not as repetitive as last time I was here (we only did two laps around the [1:7500] map this time), and it was nice and cool for running. Felt strong the whole time, and only had a couple little mistakes towards the end, so a pretty solid run. qr1 and qr2.

Thursday Sep 20, 2012 #

5 PM

mtn bike 50:16 [2] 9.34 mi (11.1 mph) +211m

Speedy spin around the valley. They're cutting a bunch of new trails down the big hillside, looks like just summer singletrack. Had to wait for a couple really fat cows to get off the road. Once they noticed me they ran really fast off into the woods, then turned around and stared at me all creepy like.

Wednesday Sep 19, 2012 #

Note

ha. I win.
C • nice 14
4 PM

dp roller ski intervals 54:00 intensity: (2:38 @1) + (22:39 @2) + (22:10 @3) + (6:33 @4) 12.89 km (4:11 / km) +154m 3:57 / km
ahr:131 max:151 shoes: Niflheim Ed McSpecials

Intervals at martis creek dam.

orienteering 26:15 intensity: (1:45 @1) + (13:10 @2) + (10:42 @3) + (38 @4) *** 2.92 km (8:59 / km) +61m 8:08 / km
ahr:127 max:152 spiked:16/17c

Setting flags for today's sprint at Northstar.

Tuesday Sep 18, 2012 #

4 PM

dp roller ski 1:11:49 intensity: (1:50 @1) + (4:13 @2) + (50:00 @3) + (15:46 @4) 15.35 km (4:41 / km) +68m 4:35 / km
ahr:141 max:153 shoes: Niflheim Ed McSpecials

Started a DP around the lake, which I thought would be great since it had new pavement, but they're still paving not very far down and have it down to one lane with a pilot car. So I bailed up into the neighborhood to try to get around, but got stuck and headed back. (FYI Ed: your speed reducers are really good at reducing speed when they're covered in tar. Though it gets a little lumpy...)

Went over to the road inside Donner SP and did a few laps there, which was pretty good, and theres no traffic at all.

run hills 58:17 intensity: (1:51 @1) + (16:29 @2) + (24:49 @3) + (15:08 @4) 5.21 mi (11:11 / mi) +268m 9:39 / mi
ahr:138 max:164

Hills with JP and Jonis and Tom. Felt ok for about six, but went downhill after that, and felt super crappy by the last couple. Still ten pounds underweight after the last couple days, so it was either the dehydration or not enough delicious melonTM. Both are being worked on.

Monday Sep 17, 2012 #

10 AM

roller ski 11:07 intensity: (5:52 @1) + (2:26 @2) + (2:49 @3) 2.54 km (4:23 / km) +36m 4:05 / km
ahr:106 max:142 shoes: v2 aeros #2

Dear rollerski company: I hate you. That is all.
C • oh dear 17
6 PM

mtn bike 37:18 [2] 6.34 mi (10.2 mph) +147m

Sunday Sep 16, 2012 #

Note

Forgot to mention I spent yesterday rebuilding the rear disc brake on the mountain bike. They're hydraulic, and one of the pistons started sticking a couple weeks ago, so they were extending unevenly and rubbing the disc and making a royal racket. I figured the piston was just dirty, and they say to just clean it with the brake fluid (super light mineral oil), so I got some and tried that. The pistons started moving ok on their own, but would still get stuck if I put the wheel on, so I took it all apart and checked out the brake pads. Turns out that over the last few rides of off/on pad vs. disc rubbing, I'd worn down one entire pad and most of the metal backing, so there actually wasn't anything left and it was sitting at a funny angle, which is why the piston would cock sideways and jam every time it extended. Eddie would be proud. (Those are both old, new pads are about 4x the height of the right one)
C • obviously... 3
8 AM

run warm up/down 8:16 intensity: (2 @1) + (3:14 @2) + (4:38 @3) + (22 @4) 1.37 km (6:02 / km)
ahr:132 max:149

run race 59:10 intensity: (18 @1) + (8 @2) + (4:41 @3) + (54:03 @4) 11.16 km (5:18 / km) +219m 4:50 / km
ahr:157 max:166

Emerald Bay trail race. Easily one of the more gorgeous races around here, even for Tahoe. From the campground on the south end of the bay, back up the paved road for a bit (to spread people out), then down a singletrack to the shore. Around the whole edge of the bay, then a long 2k climb up to the highpoint and a crazy downhill to the finish on the beach. The last mile or so was all perched up around mostly vertical cliffs and steep gullies, so lots of bridges and stairs and rocks and fun stuff to slow down the normal people.

Had a really good race, felt good the whole time. Got myself into just about the right position going onto the singletrack, the initial pack I was with had to pass two people going down, but that was it, so cruising at my speed until we got down to the first wider section along the bay. We spread out along the flat bits, and on the long uphill me and the guy behind me ran down another guy about halfway up, then another at the top (to be fair he stopped to puke). I got an ok lead on the last downhill, but there was a flat bit of parking lot just before the finish, and the guy behind me and pukey guy rolled right past me like it was nothing. I guess they like pavement better. Not sure where I finished overall, but I was 3rd in the age category, behind a fast dude and Jonis, who were also 1-2 overall.
C • Nice race 1
5 PM

mtn bike 39:27 intensity: (9:29 @1) + (12:08 @2) + (14:31 @3) + (2:08 @4) + (1:11 @5) 6.54 mi (9.9 mph) +191m
ahr:127 max:219

Easy spinny ride around TD to loosen up the not loose parts.

Saturday Sep 15, 2012 #

4 PM

mtn bike 57:22 intensity: (52:05 @1) + (4:34 @2) + (43 @3) 5.95 mi (6.2 mph) +159m
ahr:90 max:133

easy ride with Carol through Prosser, checking out the new trail they just cut this year.

Friday Sep 14, 2012 #

11 AM

roller ski 59:05 intensity: (6:24 @1) + (11:23 @2) + (31:04 @3) + (10:14 @4) 18.66 km (3:10 / km) +124m 3:04 / km
ahr:129 max:162 shoes: v2 aeros #2

Around the golf courses. Felt pretty crappy, it took a really long time to loosen up and much longer than normal to break a sweat. Not sure if I'm just dehydrated or tired or sick or eating bad this week. Probably too many veggies.
6 PM

run 39:11 intensity: (43 @1) + (3:59 @2) + (32:07 @3) + (1:22 @4) + (1:00 @5) 3.65 mi (10:44 / mi) +141m 9:35 / mi
ahr:136 max:179

easy run with Carol around the top of Glacier

Thursday Sep 13, 2012 #

7 PM

mtn bike 22:00 [3] 4.3 km (11.7 kph)

speedy ride around TD just before (and after) it got dark. In enough of a hurry that I forgot to turn on the garmin, despite wearing it and the hrm strap.

Wednesday Sep 12, 2012 #

8 AM

roller ski 37:50 intensity: (12:46 @1) + (5:48 @2) + (11:11 @3) + (8:05 @4) 10.93 km (3:28 / km) +140m 3:15 / km
ahr:112 max:156 shoes: v2 aeros #2

morningski
C • Still on roller-skis? 4
5 PM

orienteering 12:49 intensity: (1:08 @1) + (3:34 @2) + (7:58 @3) + (9 @4) *** 1.74 km (7:22 / km) +35m 6:41 / km
ahr:130 max:149 spiked:10/10c

setting flags

orienteering race 29:33 intensity: (20 @1) + (2:10 @2) + (16:15 @3) + (9:39 @4) + (1:09 @5) *** 4.47 km (6:37 / km) +73m 6:07 / km
ahr:144 max:185 spiked:14/14c

Wednesday night training, a dogbones course by Carol. Map and qr. Think I had a pretty good route, only got a little confused on the southern most one and cut off the trail too early.

Tuesday Sep 11, 2012 #

6 PM

run intervals 53:29 intensity: (2:58 @1) + (9:46 @2) + (22:08 @3) + (18:37 @4) 5.33 mi (10:02 / mi) +117m 9:24 / mi
ahr:139 max:164

Intervals around Martis Creek with JP and Jonis and a new guy. Nice and cool out.

Monday Sep 10, 2012 #

5 PM

mtn bike 1:28:01 intensity: (21:01 @1) + (27:21 @2) + (31:15 @3) + (8:24 @4) 12.31 mi (8.4 mph) +532m
ahr:125 max:155

Bike ride up and over the mountain. Saw lots of deer, including a pretty huge one that was running away from me on some singletrack through a thicket, I think I followed it for half a km or so.

Sunday Sep 9, 2012 #

7 AM

roller ski 1:20:39 intensity: (9:11 @1) + (14:27 @2) + (27:04 @3) + (29:57 @4) 22.5 km (3:35 / km) +296m 3:22 / km
ahr:137 max:161 shoes: v2 aeros #2

Hilly morning ski around TD. The last half of this loop is brutal.

Saturday Sep 8, 2012 #

1 PM

orienteering 1:50:08 intensity: (28 @1) + (2:58 @2) + (41:31 @3) + (1:05:11 @4) *** 13.67 km (8:03 / km) +413m 7:00 / km
ahr:147 max:160 spiked:20/20c

Up at Little Truckee Summit with Carol and Anna and Jonis, rerunning various random courses. I had a pre-version of last year's blue long, which was mostly similar to the end result for route choice, just the control features moved by a 100m here or there. Felt pretty strong running, but now I'm dehydrated and feel pretty wasted.

Friday Sep 7, 2012 #

10 AM

roller ski 58:26 intensity: (1:35 @1) + (19:01 @2) + (29:25 @3) + (8:25 @4) 18.48 km (3:10 / km) +128m 3:03 / km
ahr:134 max:160 shoes: v2 aeros #2

Ski around the golf courses. Given my recent streak of popped tires (all four were 3-4 years old, so I think the rubber is finally rotten) and dislike of running in xc boots, I stole another whole wheel from the old skis and tied it to the water bottle waistbelt, just in case. Didn't need it today, but I'm sure its day will come, there are still two left.

Registered for Boggs Mt, except now I have to drive all the way back down to town to mail a check. Its not like they're one of the bigger clubs in the country, and this internet payment thing is probably a fad anyway. ghetto.

Thursday Sep 6, 2012 #

7 PM

mtn bike 33:54 [2] 4.28 mi (7.6 mph) +85m

easy ride with Carol around TD

Wednesday Sep 5, 2012 #

6 PM

orienteering 48:50 intensity: (18:57 @1) + (21:20 @2) + (8:33 @3) *** 3.44 km (14:13 / km) +144m 11:45 / km
ahr:114 max:142 spiked:14/15c

Setting flags for this week's race up at Boreal. It had rained a bit in the afternoon so the woods were wet, but the sun was mostly out so it seemed pretty nice out there. I was in tights as its getting chilly, but was fine the whole time.

orienteering 42:30 intensity: (8:41 @1) + (11:08 @2) + (18:16 @3) + (3:03 @4) + (1:22 @5) *** 4.05 km (10:29 / km) +106m 9:17 / km
ahr:128 max:180 spiked:18/20c

While everybody else was running I went out and picked up the flags from Carol's control pick course from last month, which we left the flags out because Jonis was going to rerun it but never did. Never found two of them, one because the map is really weird there and I've never figured out where Carol hid it, and the other because it probably got eaten. Started raining again just as I finished.

Tuesday Sep 4, 2012 #

Note

Added quickroutes from the weekend. Also big trains.

Didn't get home until tonight. Got delayed overnight in Denver and flew back to Reno this morning, but then the broken-light was on in my car when we got it at the airport, so I went right to the VW shop and dropped it off. 9 hours of doing nothing in Reno, $63 of parts and $500 of labor later and my poor busted coolant system thermostat sensor is all good again. But I missed hills tonight, not that I was really looking forward to them anyway.

Monday Sep 3, 2012 #

8 AM

run warm up/down 1:16 intensity: (35 @1) + (41 @2) 0.15 km (8:37 / km) +9m 6:36 / km
ahr:107 max:128

orienteering race 1:36:29 intensity: (46 @1) + (46 @2) + (17:14 @3) + (1:17:43 @4) *** 13.62 km (7:05 / km) +331m 6:19 / km
ahr:152 max:166 spiked:16/19c

Rocky Mountain Goat. Good stuff. Had a bunch of mistakes but there were always people around to recover with, and also had a bunch of really good legs I led. Had a gu today about halfway through so I felt slightly better at the end, though still quite trashed. Finished 4th, with nobody in sight ahead or behind. quickroute.

Then we went to see a really big locomotive, then had Mongolian grill, then got stuck in Denver for the night. Oops.

Sunday Sep 2, 2012 #

9 AM

run warm up/down 3:42 [1] 0.55 km (6:45 / km)
ahr:108 max:169

orienteering race 1:33:42 intensity: (14 @1) + (3:02 @2) + (32:48 @3) + (57:31 @4) + (7 @5) *** 13.51 km (6:56 / km) +298m 6:15 / km
ahr:148 max:171 spiked:21/21c

Laramie day 2. I sort of forget yesterday already, but without digging out the map I think I had a pretty solid run. quickroute.

Day 2 (Sunday) - Blue - Splits

Saturday Sep 1, 2012 #

Event: 2012 Western States Orienteering Championships
 
9 AM

run warm up/down 5:11 intensity: (25 @1) + (15 @2) + (2:18 @3) + (2:13 @4) 0.89 km (5:51 / km) +20m 5:15 / km
ahr:144 max:164

orienteering race 1:29:13 intensity: (26 @1) + (6 @2) + (15:16 @3) + (1:13:25 @4) *** 12.53 km (7:07 / km) +342m 6:16 / km
ahr:153 max:166 spiked:19/20c

Laramie a-meet day 1. Feeling pretty beat up from getting a little sick this week, and I've had a headache for a couple days. Also it turns out a big mac in the airport last night doesn't count as carbo loading. So dragging a bit out there, but solid navigation all around, except for one control where I came in a few contours too low and almost went by it, but figured it out. Fun out here, the map was solid and the running easy. Some of these mixed woods sections would make for some wicked ski-o. quickroute.

Day 1 (Saturday) - Blue - Splits

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