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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AliC

In the 7 days ending Jul 21:

activity # timemileskm+m
  Orienteering4 2:27:54 14.36(10:18) 23.11(6:24) 174
  Stroller jog/run3 2:26:16 14.94(9:48) 24.04(6:05) 254
  Running3 1:16:56 7.66(10:03) 12.33(6:14) 55
  Total7 6:11:06 36.96(10:02) 59.48(6:14) 483

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Saturday Jul 21 #

4 PM

Running 2:30 [1] 0.22 mi (11:22 / mi) +1m 11:12 / mi

Orienteering 8:01 [3] 0.79 mi (10:09 / mi)

Here begins Ali's Seattle Sprint training camp (6 sprints in < 20h)! Sooo many thanks to Pink Socks and ebone, for enabling!! And for reals, these are world-class sprint maps. Everyone should make it to SART at least once...

Gas Works Park.

Pretty good and perhaps like Riga sprint qual, the park portion at least. Messed up twice at the end, perhaps distracted by picnickers in finding a better route to the first mess-up, but second one really just came out the wrong direction from a control for no good reason. Gotta work on that!

Running 4:12 [1] 0.41 mi (10:22 / mi)

Orienteering 22:34 [3] 2.47 mi (9:08 / mi) +17m 8:57 / mi

Center of the Universe (a.k.a. Fremont).

Wow, awesome. Intricate + some clear multi-level, also minimal traffic. Had to work very hard to read ahead enough to not stop. Read one control as up high, thought I was being so clever with my route, then was down low. Which the map does make clear, blah.

Running 7:19 [1] 0.72 mi (10:07 / mi) +1m 10:04 / mi

Running 1:13 [1] 0.12 mi (9:47 / mi) +2m 9:19 / mi

Orienteering 19:45 [4] 1.77 mi (11:09 / mi) +67m 9:59 / mi

And one final training squeezed into the afternoon (luckily all close). Seattle Pacific U, which is a hilly campus made neater by multilevels divided by (sometimes) uncrossable walls. Also very hard to stay ahead enough to not fully stop out there. Some added speed would happen with controls actually there and spotting them from further away, gaining full confidence. But still would have been tricky!!

Sylvia saw me at the spectator control and then was upset I hadn't stopped to hang with her the whole last lap apparently. Aw.

Friday Jul 20 #

7 AM

Stroller jog/run 39:44 [1] 4.37 mi (9:06 / mi) +110m 8:26 / mi

Thursday Jul 19 #

11 AM

Running 31:24 [1] 3.3 mi (9:31 / mi)

Running through Canyon, over to Woodstock park, then Creston park. Reading JWOC sprint map.

Orienteering 11:44 [3] 1.36 mi (8:38 / mi) +12m 8:24 / mi

Creston park zero-o training from a few years ago. One control was in too thick green for me to get, and one route was prohibited due to active tree felling. Not tricky, but good to be reading a map at speed.

Running 24:12 [1] 2.31 mi (10:27 / mi) +12m 10:18 / mi

Wednesday Jul 18 #

11 AM

Stroller jog/run tempo 59:29 intensity: (29:29 @1) + (30:00 @3) 7.25 mi (8:12 / mi) +88m 7:54 / mi

Tom had a R meetup lunch, so went back home and ran with Sylvia. 2 x 15 min tempo. Unfortunately the long stretch of nice bike path is closed for construction, so had to tempo through a neighborhood which isn't as awesome.

Sylvia feel asleep at some point and I got to both shower and eat lunch while she kept napping upon return!

Tuesday Jul 17 #

12 PM

Orienteering 36:45 [2] 3.95 mi (9:18 / mi) +8m 9:15 / mi

Woodlawn park sprint start training by Dan G. Lots of kiddos around (free lunch for summer program held at the parks, which is pretty cool) for ample distraction. Did compassless, which made me more aware of things and was good for sprint training. One or two misses.

Monday Jul 16 #

7 AM

Stroller jog/run 47:03 [1] 3.32 mi (14:10 / mi) +56m 13:28 / mi

Up and at it at early o'clock while Tom went to the gym to lift. Because it's more fun to run with baby than lift with baby.

Sunday Jul 15 #

7 AM

Running 6:06 [1] 0.57 mi (10:37 / mi) +39m 8:46 / mi

Orienteering 49:05 [3] 4.02 mi (12:13 / mi) +70m 11:35 / mi

Up at 6:30ish and out the door while Sylvia and Tom stayed in our AirBnB. Headed out to Lava Butte to train the motala as o-tervals. Ok, but my compass work is definitely not spot on. It's not that hard to run straight in these woods (lots of low brush you have to dodge, but nothing un-get-through-able), so I should have been able to do better.

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