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Training Log Archive: syd

In the 29 days ending Feb 29, 2020:

activity # timemileskm+m
  Run14 16:18:42 90.21(10:51) 145.18(6:44) 2251
  Orienteering1 9:57:00 30.0(19:54) 48.28(12:22) 209743c
  Climbing4 3:30:00
  Bike - Stationary 5 3:27:30 45.14(13.1/h) 72.65(21.0/h)
  Yoga6 1:59:00
  Strength3 42:00
  Total30 35:54:12 165.35 266.11 434843c
  [1-5]30 35:52:40

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Saturday Feb 29, 2020 #

2 PM

Run 37:33 intensity: (3 @1) + (10 @2) + (18:51 @3) + (17:59 @4) + (30 @5) 4.02 mi (9:20 / mi) +55m 8:58 / mi
ahr:164 max:177 shoes: Ravenna 10.1

Trot on the trail.
4 PM

Yoga 22:00 [1]

Friday Feb 28, 2020 #

3 PM

Climbing 45:00 [3]

Made good progress on a few new routes.

Thursday Feb 27, 2020 #

4 PM

Run 54:29 intensity: (20 @1) + (2:07 @2) + (39:05 @3) + (12:38 @4) + (19 @5) 6.2 mi (8:47 / mi) +74m 8:28 / mi
ahr:160 max:176 shoes: Ravenna 10.1

Kevin had to talk me into going out today. It was cold, windy, and snowy. I’m glad he did though because it actually wasn’t that bad and my legs felt pretty good. Ran 800 fast / 800 easy with a faster 400 thrown in at the end.

Wednesday Feb 26, 2020 #

4 PM

Run 48:09 intensity: (12 @1) + (22 @2) + (42:32 @3) + (3:10 @4) + (1:53 @5) 5.07 mi (9:30 / mi) +56m 9:11 / mi
ahr:159 max:183 shoes: Ravenna 10.2

Rainy and cold. Not a very nice day to be outside.

Tuesday Feb 25, 2020 #

7 PM

Yoga 20:00 [1]

Monday Feb 24, 2020 #

6 PM

Bike - Stationary 41:30 intensity: (37:07 @1) + (4:23 @2) 8.88 mi (12.8 mph)
ahr:121 max:132

Easy spin.

Strength 12:00 [3]

Sunday Feb 23, 2020 #

1 PM

Run 59:29 intensity: (3:38 @1) + (9:12 @2) + (40:13 @3) + (6:26 @4) 6.2 mi (9:36 / mi) +65m 9:18 / mi
ahr:149 max:174 shoes: Ravenna 10.2

To the end of the trail and back. Another nice day!
6 PM

Yoga 22:00 [1]

Saturday Feb 22, 2020 #

2 PM

Run 1:54:43 intensity: (8 @1) + (2:53 @2) + (58:45 @3) + (46:23 @4) + (6:34 @5) 10.01 mi (11:28 / mi) +428m 10:07 / mi
ahr:163 max:181 shoes: Speedcross 4 - Navy

Around South Park - in the opposite direction than last time. It was so nice out!! The trails were in pretty good shape too. Only a few muddy sections.

Friday Feb 21, 2020 #

9 AM

Climbing 1:00:00 [3]

Lots of fun new routes. It’s quite nice to climb when the gym is nearly empty.
4 PM

Run 28:46 intensity: (1 @0) + (19 @1) + (2:25 @2) + (23:23 @3) + (2:38 @4) 2.95 mi (9:45 / mi) +44m 9:19 / mi
ahr:155 max:171 shoes: Ravenna 10.1

Kevin hopped on the trainer so I felt I should do something. Went for a short jog to get my steps for the day.

Thursday Feb 20, 2020 #

5 AM

Strength 15:00 [3]

Yoga 15:00 [1]

Wednesday Feb 19, 2020 #

4 PM

Run 47:37 intensity: (11 @1) + (7:47 @2) + (35:48 @3) + (3:45 @4) + (6 @5) 5.09 mi (9:21 / mi) +52m 9:04 / mi
ahr:156 max:177 shoes: Ravenna 10.1

In the sunshine!

Monday Feb 17, 2020 #

4 PM

Bike - Stationary 45:22 intensity: (40 @0) + (32:26 @1) + (11:45 @2) + (31 @3) 9.6 mi (12.7 mph)
ahr:118 max:151

Another easy spin. Legs are feeling pretty good.
7 PM

Yoga 25:00 [1]

Sunday Feb 16, 2020 #

3 PM

Bike - Stationary 30:05 intensity: (20:12 @1) + (7:27 @2) + (2:26 @3) 6.31 mi (12.6 mph)
ahr:113 max:150

Easy spin to shake out the legs.

Saturday Feb 15, 2020 #

Event: Winter Wildcat 10 Hour Rogaine
 
8 AM

Orienteering race 9:57:00 intensity: (4:35:24 @1) + (3:18:21 @2) + (1:55:49 @3) + (7:26 @4) 30.0 mi (19:54 / mi) +2097m 16:21 / mi
ahr:125 max:173 43c shoes: Speedcross 4 - Navy

Winter Wildcat 10 h Rogaine
3/50 OA
1 coed

We drove down to Summersville Friday night and stayed in a nice airbnb. Headed over to Summit Bechtel Reserve in the a.m. and arrived just before 7 when maps were handed out. Our strategy was to minimize climb whenever possible. We decided on a CCW route that hit the embedded o-course pretty early. The layout of CPs was great. There were a lot of different options and it wasn’t always clear which was the best.

The race started at 8 a.m. It was maybe 15F at the start. I was worried about being cold, but the sun was out and it warmed up pretty quickly. We started off with a mass of people to 31. Chose a different route to 84, but got bunched up with a few other teams fighting through some thick mountain laurel leaving the CP. After that it started to spread out. We saw a lot of teams throughout the day, but we weren’t often going in the same direction (a sign of a good course layout).

Made it to the o-course about 45 min into the race. The flags were small (6x6), but hung pretty generously. We cruised around without any difficulty. Finished in just under an hour and then we were on our way again. The next section went by quickly. We were on roads/trails for a while so were moving quickly. From 92 – 63 (a long time) it felt like we were moving so slowly. There was a lot of climbing and the hills were so steep! We also struggled with finding 95. It was mapped on a spur and we didn’t read the control description (bottom of cliff) so wandered around on the spur for a while. There were a few other teams there at the same time and someone finally spotted it way higher than where I was expecting. Lost about 15 minutes.

At 63 we sat down to assess options. We didn’t think we were going to clear, but we weren’t that far off either. Decided to drop 44 to save some climbing for not that many points and then reconsider our end strategy in a couple of hours. After we set off again it felt like we were moving along much better. Trotted on roads/trails where we could and trudged on the ups. My navigation was clean. At 93 we made the call to skip 91 and 61. We made it back to the finish area with enough time to grab 54 and had 3 minutes to spare :)

Kevin was awesome! Key: Feed him lots of pretzels. I actually felt hungry fairly often (which is unusual), but that made it easy to stay on top of eating/drinking. We thought we weren’t moving that quickly, but we actually did quite well and ended up in 3rd! Nice to see training paying off. The venue was really nice and Mark, as always, put on a great event. An awesome day in the woods!

Thursday Feb 13, 2020 #

4 PM

Run 48:12 intensity: (36 @1) + (2:23 @2) + (35:58 @3) + (8:40 @4) + (35 @5) 5.08 mi (9:29 / mi) +61m 9:09 / mi
ahr:158 max:177 shoes: Ravenna 10.1

A frigid wind. I’m tired of running in the cold...

Tuesday Feb 11, 2020 #

4 PM

Run 49:31 intensity: (15 @1) + (30 @2) + (42:29 @3) + (5:56 @4) + (21 @5) 5.68 mi (8:43 / mi) +63m 8:26 / mi
ahr:159 max:176 shoes: Ravenna 10.1

Speed work on the trail. 2/3/4/4/3/2 @7:30ish pace with half rest. Felt pretty good.

Monday Feb 10, 2020 #

4 PM

Climbing 1:00:00 [3]

Sunday Feb 9, 2020 #

1 PM

Run 47:05 intensity: (15 @1) + (2:11 @2) + (34:37 @3) + (10:02 @4) 5.09 mi (9:15 / mi) +57m 8:56 / mi
ahr:157 max:174 shoes: Ravenna 10.1

Slushy run on the trail.
2 PM

Strength 15:00 [3]

Saturday Feb 8, 2020 #

9 AM

Run 2:02:07 intensity: (15 @1) + (3:52 @2) + (55:15 @3) + (57:57 @4) + (4:48 @5) 10.05 mi (12:09 / mi) +427m 10:44 / mi
ahr:163 max:183 shoes: Speedcross 4 - Aqua

Loop at South Park. Trails were a mix of snow, ice, and mud. Kind of a strange combination. The woods were beautiful! Everything was coated with snow and the sun was peeking out and making it all sparkle.

Friday Feb 7, 2020 #

9 AM

Bike - Stationary 1:00:31 intensity: (23 @0) + (21:16 @1) + (33:23 @2) + (5:29 @3) 13.94 mi (13.8 mph)
ahr:128 max:162

Didn't feel like running in a snow storm so opted to ride the trainer instead. Mixed in a few 2ish minute harder efforts.

Wednesday Feb 5, 2020 #

4 PM

Run 38:37 intensity: (2:16 @2) + (34:41 @3) + (1:40 @4) 4.02 mi (9:36 / mi) +50m 9:15 / mi
ahr:155 max:171 shoes: Ravenna 10.1

Short trot on the trail.

Tuesday Feb 4, 2020 #

4 PM

Climbing 45:00 [3]

Good progress on a V4-6, but no other routes of note.

Monday Feb 3, 2020 #

7 PM

Bike - Stationary 30:02 intensity: (28 @0) + (11:07 @1) + (12:11 @2) + (6:16 @3) 6.41 mi (12.8 mph)
ahr:130 max:159

Yoga 15:00 [1]

Sunday Feb 2, 2020 #

7 AM

Run 3:50:46 intensity: (6:22 @1) + (9:54 @2) + (1:59:41 @3) + (1:25:21 @4) + (9:28 @5) 16.7 mi (13:49 / mi) +717m 12:12 / mi
ahr:160 max:183 shoes: Speedcross 4 - Navy

Long run at Rothrock. The forecast called for no snow so of course it snowed most of the time. It was pleasant weather though, low-30's and no wind. We started off on a long, gradual uphill. Once we finally made it up on a ridge the trail was great. Not too many rocks and some views! We never saw the trail down that we wanted. Went down a power line instead. We found the trail where it crossed the road, but quickly lost it again. So bushwhacked a bit and took the power line again to the trail that we wanted. The trail had a single bike track that made it easy to follow. Climbed a different ridge up Little Flat Trail (not at all flat) to check out the fire tower. There were lots of spots along the ridge that looked like would have a nice view if it wasn't snowing so hard. The fire tower was pretty old and you couldn't climb it. Still cool. And then downhill back to the car. It was slow going - steep and icy. Longer run than I intended. I felt good though. Trails were pretty rocky. Fun morning.

Saturday Feb 1, 2020 #

10 AM

Run 51:38 intensity: (15:31 @3) + (31:31 @4) + (4:36 @5) 4.05 mi (12:45 / mi) +102m 11:49 / mi
ahr:168 max:183 shoes: Speedcross 4 - Navy

Trails were mostly packed snow, although it was icy in some places. Very rocky! Nice day to be outside.

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