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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: moojieturtle

In the 30 days ending Sep 30, 2019:

activity # timemileskm+m
  Orienteering8 4:59:48 16.77(17:53) 26.99(11:07) 675124c
  Road Running10 4:46:06 31.02(9:13) 49.92(5:44) 37
  Body Weight Strength Training8 3:24:58
  Urban Hiking6 2:50:22 7.03(24:14) 11.31(15:03) 442
  Hiking1 59:14 1.97(30:04) 3.17(18:41) 107
  Trail Running1 31:00 3.06(10:08) 4.93(6:18) 105
  Total33 17:31:28 59.85 96.32 1366124c
  [1-5]23 12:35:39

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Monday Sep 30, 2019 #

12 PM

Urban Hiking hills 23:36 [1] 0.96 mi (24:35 / mi) +67m 20:12 / mi
ahr:111 max:148 shoes: Brooks PureGrit 5

up and down jesse

Sunday Sep 29, 2019 #

10 AM

Orienteering race 1:57:13 [2] *** 3.83 mi (30:36 / mi) +256m 25:20 / mi
ahr:135 max:166 16c shoes: Inov-8 Arctic Talon 275

baltic / teanaway cup day 2 - green course

previously, i have not been able to complete the second day of any event set/designed by peteris/ott so i started today hoping to finish and alter the course of history.

it was cold and flurrying throughout most of the course! goofed up 2 a bit and heard some very angry-sounding cows on my way to 6. it sounded like they were in exactly the direction i thought the control would be so it was a relief to find 6 without encountering any!

i was feeling pretty cold and wet heading to 8 and then unfolding the map and seeing the super long leg out to 9 was a bit discouraging. i opted to climb up a hill from 8 and that warmed me up! was careful trying to find my way to 9 as i didn’t want to get super lost on the way to that side of the map. made it out there, did the loop and then heading back towards the last part of the course was easier since it roughly mirrored how i had head out. woohoo! finding 12 was a relief and made me feel more confident that i might actually finish... and i did! hooray! go me! :D

Saturday Sep 28, 2019 #

Event: Teanaway cup
 
1 PM

Orienteering race 1:21:56 [3] *** 3.12 mi (26:16 / mi) +205m 21:49 / mi
ahr:139 max:175 15c shoes: Inov-8 Arctic Talon 275

baltic / teanaway cup day 1 - green course

volunteered to help sue k figure out start procedures for the assigned start times, so ended up being one of the last people to get on the course. ended up being nice since it was raining on and off during most of the start window and had cleared up by the time we got everyone else out on the course!

feeling pretty good for the first 4 controls, then had a lot of trouble finding 5. in fact, i ended up finding 6 twice before being able to get to 5. haha - then getting back to 6 for the *third* time was pretty easy. rest of course went fairly smoothly, especially as it transitioned into more open terrain. felt like the week of orienteering in switzerland really helped me today - woo! messed up the go control and had to run back up a hill to get it (woops) but otherwise pretty happy with how i did. :)

Friday Sep 27, 2019 #

10 AM

Urban Hiking hills 29:46 [1] 1.16 mi (25:40 / mi) +82m 21:02 / mi
ahr:115 max:159 shoes: Inov-8 Road Claw 275 Berry

still not feeling so hot

Thursday Sep 26, 2019 #

11 AM

Urban Hiking hills 28:00 [0] 1.02 mi (27:27 / mi) +69m 22:41 / mi
ahr:100 max:142 shoes: Inov-8 Road Claw 275 Berry

battling the cold and accompanying stir-craziness with a leisurely hill walk

Wednesday Sep 25, 2019 #

Note
(sick)

nooooooooo

Tuesday Sep 24, 2019 #

2 PM

Road Running 29:06 [2] 3.11 mi (9:21 / mi) +15m 9:13 / mi
ahr:147 max:160 shoes: Inov-8 Road Claw 275 Grey

easy run including stop at amazon locker :)

Monday Sep 23, 2019 #

10 AM

Urban Hiking 26:09 [1] 1.14 mi (22:56 / mi) +59m 19:45 / mi
ahr:105 max:140 shoes: Inov-8 Road Claw 275 Berry

walk to queen anne bowl w/ e

Body Weight Strength Training 24:34 [0]
ahr:85 max:139

w4d1 - conditioning - abs, legs, shoulders

did workout at queen anne bowl while e did his repetition run - pretty fun! :D

Saturday Sep 21, 2019 #

2 PM

Body Weight Strength Training 23:36 [0]
ahr:84 max:131

w3d3 - nemesis

Thursday Sep 19, 2019 #

1 PM

Road Running (Perceived Effort Run) 15:00 [2] 1.14 mi (13:09 / mi) +22m 12:25 / mi
ahr:119 max:146 shoes: Brooks PureGrit 5

11 min actual running

vRE = 9:41/mi
Standing heart rate = 58 (not sure that this is correct...)

short perceived effort run around discovery park north parking lot. got some bleh news beforehand, so finished up run and walked around a bit afterwards to clear my head a bit.

Wednesday Sep 18, 2019 #

12 PM

Road Running (Interval) 32:00 [4] 3.59 mi (8:55 / mi)
ahr:152 max:176 shoes: Inov-8 Road Claw 275 Grey

target: 11x30s @6:48/mi

actual: 6:50, 6:21, 6:38, 6:21, 6:36, 6:32, 6:49, 6:40, 6:32, 6:47, 6:43

running fast 30s at a time isn't so bad! :P

Tuesday Sep 17, 2019 #

12 PM

Road Running 11:00 [2] 1.08 mi (10:11 / mi)
ahr:131 max:140 shoes: Inov-8 Road Claw 275 Berry

another 11-min economy run per the robot's instructions :P
2 PM

Body Weight Strength Training 13:59 [0]
ahr:91 max:135

w3d2 - 1/3 kerberos

Monday Sep 16, 2019 #

3 PM

Road Running 11:00 [2] 1.14 mi (9:39 / mi)
ahr:138 max:149 shoes: Inov-8 Road Claw 275 Berry

recovering from SART w/ an 11-min economy run

Sunday Sep 15, 2019 #

9 AM

Orienteering race 20:15 [4] *** 2.02 mi (10:01 / mi) +14m 9:49 / mi
ahr:168 max:177 17c shoes: Inov-8 X-Talon 212

round 4 at magnuson park - heat 411 w/ ethan (!), tomas, ing & christophe

first time i have ever run a SART heat w/ e! was fun but also nerve-wracking. :)

christophe jetted up the hill right at the beginning - i tried to pace myself and could tell someone was right behind me. e and tomas zipped past me downhill to 2 and started lengthening their lead on the way to 3. but! they all had trouble finding 3 and were milling around. i was able to find it first and tried to sneak out without them noticing, but e saw me. managed to stay in the front until 4, then everyone passed me. took a slower route to 5 so ended up seeing the whole pack way ahead, but it looked like ing had missed punching 5, so i kept going and then saw her stop at 6 and realize her mistake. the whole rest of the race i kept looking back to see if she was catching up but managed to have a clean race and finish ahead. :O
11 AM

Orienteering race 21:22 [4] *** 2.01 mi (10:38 / mi)
ahr:165 max:182 26c shoes: Inov-8 X-Talon 212

round 5/champs at magnuson park - heat 511 w/ ott, nina, ing & jonah

really fun w/ the forked courses - after starting, focused on doing things in the right order out of the first hub - so many lines going everywhere! :P didn't see anyone from my heat until reaching the 2nd hub at which point i saw ott who looked far ahead and nina who i also thought was a loop ahead, then slowly realized we were actually really close to each other. tried to push myself to catch up with her, but she stayed ahead and ended up winning by 9 seconds. pretty surprised that i was that close!

overall, ended up winning F40-49 (tho there was a mix-up at the awards ceremony) and finishing 28th. feel pretty good about this SART and looking forward to winter O! :D

Saturday Sep 14, 2019 #

9 AM

Orienteering race 9:15 [4] *** 0.97 mi (9:32 / mi) +16m 9:04 / mi
ahr:165 max:180 14c shoes: Inov-8 X-Talon 212

sart 2019 time trial - gasworks

had fun trash talking with brett while waiting in line :) slight bobbles on 3, 7 and 9 but otherwise felt pretty good.
11 AM

Orienteering race 16:20 [4] *** 1.75 mi (9:20 / mi) +39m 8:44 / mi
ahr:175 max:186 16c shoes: Inov-8 X-Talon 212

round 1 at woodland park - heat 111 w/ ali, keely & jackson

knew there was no way to keep up w/ ali and keely is quite fast. lost sight of ali by 3, but kept on keely's heels until 9 at which point we started leap-frogging with each other. almost started for 14 after 12, but realized and corrected to get 13 before going too far off course. trailing keely on the way to 14/15, but then saw her take a wrong turn and miss 15... eek! got excited that i'd be able to sneak past and found 15, then promptly messed up going to 16. luckily figured it out with enough time to still finish ahead - whew!
2 PM

Orienteering race 16:52 [4] 1.64 mi (10:17 / mi) +65m 9:09 / mi
ahr:175 max:187 shoes: Inov-8 X-Talon 212

round 2 at woodland park - heat 211 w/ ali, emma, brett & keely

another fast group - ali, emma and brett zipped off immediately. managed to stay a little ahead of keely until 8 but could tell she was gaining on me. got passed on the way to 9 and wasn't able to keep up or sneak past this time. :P
4 PM

Orienteering race 16:35 [4] *** 1.43 mi (11:36 / mi) +80m 9:53 / mi
ahr:172 max:183 20c shoes: Inov-8 X-Talon 212

round 3 at SPU - heat 310 w/ christophe, keely, tomas & jack b

as usual, at SPU, the course started with running up the hill - tried to keep pace up w/o killing myself. jack b zipped ahead. we were all pretty close together until 7, then i got disoriented leaving, thought i was at the wrong street intersection, punched what i thought was 8 but then realized the control code was too high... ack... was able to figure out i was at 15 by flipping back and forth between map 1 & 2, re-oriented and got to 8. wasn't sure if i had misled keely as i didn't see her punch 8 either, but on the way to 9, saw her heading back looking confused.

continued on trying to stay ahead of keely and figuring the rest of my heatmates were long gone. managed the map flip okay, then nailed 15 since i had already been there earlier. ;) then at 17, i was suddenly surprised to see christophe and jack b - i exited differently from the two of them, passed christophe on the way up to 18, then it was an all-out race up and around and downhill through the last two controls and to the finish. the two of them kept gaining on me, but i managed to squeak in 1 and 2 seconds ahead. super exciting! :D

always really fun to race around SPU! questionable placement on 3 where because of using SI Air, if you were tall enough, jumping could let you punch from the other side of an uncrossable wall. interesting that the fancy new technology allows this whereas traditional punching wouldn't - something to keep in mind when designing?

Friday Sep 13, 2019 #

12 PM

Urban Hiking hills 33:56 [0] 1.58 mi (21:28 / mi) +100m 17:57 / mi
ahr:102 max:140 shoes: Brooks PureGrit 5

up down up down

Thursday Sep 12, 2019 #

10 AM

Urban Hiking hills 28:55 [0] 1.17 mi (24:43 / mi) +65m 21:05 / mi
ahr:98 max:141 shoes: Brooks PureGrit 5

discussion topics: seattle september weather, traffic/self-driving car sensors, technology and privacy/surveillance, worker's rights for gig economy peeps :D
11 AM

Body Weight Strength Training 30:18 [0]
ahr:82 max:131

w3d1 - conditioning - core, upper legs

Wednesday Sep 11, 2019 #

10 AM

Road Running (Threshold) 53:00 [4] 6.06 mi (8:45 / mi)
ahr:163 max:181 shoes: Inov-8 Road Claw 275 Grey

target: 3x10min @7:53/mi
actual: 7:56, 7:59, 7:54

felt easier than last week’s threshold run - surprised that i ran the last segment as fast as i did because it did NOT feel that way. :P whew! glad i did it but also glad it’s done.

Tuesday Sep 10, 2019 #

1 PM

Road Running 11:00 [2] 1.16 mi (9:29 / mi)
ahr:136 max:150 shoes: Inov-8 Road Claw 275 Berry

ah, the good ol' 11 min economy run :)

Monday Sep 9, 2019 #

Body Weight Strength Training 25:44 [0]
ahr:95 max:145

w2d3 - nyx

Saturday Sep 7, 2019 #

Body Weight Strength Training 23:21 [0]
ahr:88 max:153

w2d2 - 1/2 styx

Friday Sep 6, 2019 #

8 AM

Road Running (Threshold) 1:00:00 [4] 6.71 mi (8:56 / mi)
ahr:158 max:178 shoes: Inov-8 Road Claw 275 Grey

target: 3x10min, 1x5min @ 7:59/mi
actual: 8:11, 8:20, 8:05, 7:53

this run felt hard! got up early (for me) to fit it in before other things i wanted to do today. felt sluggish and not able to hit target paces, but tried to focus on continuing to work hard anyway. felt pretty wumped afterwards so i think i succeeded on that front! :P

Thursday Sep 5, 2019 #

11 AM

Road Running (Interval) 28:00 [3] 3.05 mi (9:11 / mi)
ahr:149 max:174 shoes: Inov-8 Road Claw 275 Grey

target: 7x30s @6:54/mi
actual: 7:21, 6:58, 6:54, 6:33, 6:50, 6:29, 6:34

a little all over the place - still getting the hang of these kinds of workouts!

Wednesday Sep 4, 2019 #

5 PM

Trail Running 31:00 [3] 3.06 mi (10:08 / mi) +105m 9:09 / mi
ahr:147 max:163 shoes: New Balance Summit Q.O.M.

new shoes! tested them out on loop trail at discovery and the verdict is... i like them! not sure if it was just the shoes but felt really good during this run. :)
8 PM

Body Weight Strength Training 34:26 [0]
ahr:97 max:136

w2d1 - conditioning - core, upper legs

Tuesday Sep 3, 2019 #

5 PM

Hiking hills 59:14 [1] 1.97 mi (30:04 / mi) +107m 25:44 / mi
ahr:104 max:153 shoes: Brooks PureGrit 5

hike w/ e at discovery park - down bluff to beach about 10 mins too late to make it around (tide-wise). climbed back up bluff.
7 PM

Road Running (6 min assessment) 36:00 [4] 3.98 mi (9:03 / mi)
ahr:151 max:181 shoes: Inov-8 Road Claw 275 Grey

finally did the 6 min assessment - focused on breathing and not checking watch to see if i was close to done yet :P

felt good! :D

vVO2max: 6:52/mi
vLT: 8:00/mi

Sunday Sep 1, 2019 #

10 AM

Body Weight Strength Training 29:00 [0]

w1d3 - metis

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