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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: moojieturtle

In the 31 days ending Jan 31, 2019:

activity # timemileskm+m
  Road Running15 6:36:16 39.46(10:03) 63.5(6:14) 57
  Body Weight Strength Training7 4:15:36
  Orienteering2 2:57:53 10.41(17:05) 16.75(10:37) 48034c
  Urban Hiking5 2:17:47 5.61(24:34) 9.03(15:16) 381
  Nordic Skiing1 2:14:00 5.71(23:28) 9.19(14:35) 150
  Trail Running2 2:05:00 11.67(10:43) 18.78(6:39) 195
  Total31 20:26:32 72.86 117.26 126334c
  [1-5]30 19:33:12

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Wednesday Jan 30, 2019 #

11 AM

Body Weight Strength Training 43:00 [1]
ahr:85 max:116

W3D1 - conditioning - core, upper legs
4 PM

Road Running (Repetition) 25:30 [3] 2.68 mi (9:31 / mi)
ahr:147 max:176

first repetition run - felt a bit nervous but didn't turn out to be too bad (think the robot coach is easing me into this). cool to run around track with a bunch of other people also working out - thanks to the new strength training, i recognized a bunch of the exercises people were out doing!

target: 7x30s 6:55 /mi
actual: 6:31, 6:49, 7:12, 6:15, 6:51, 7:12, 6:24

haha, still learning what different paces feel like. plus, it's distracting to have kids running near you and not want to race with them...

Tuesday Jan 29, 2019 #

1 PM

Trail Running 1:16:00 [3] 6.75 mi (11:16 / mi) +195m 10:20 / mi
ahr:158 max:174 shoes: Brooks PureGrit 5

long economy run at discovery park - did two loops plus doodling around near parking lot to finish out run. been a while since the robot has made me run for this long!

Monday Jan 28, 2019 #

Note

Got registered for Swiss O Week! :D

Sunday Jan 27, 2019 #

11 AM

Body Weight Strength Training 24:55 [1]
ahr:93 max:147

W2D3 - beat your pb - 1/4 adonis

burpees are hard!
12 PM

Road Running 21:00 [2] 1.81 mi (11:36 / mi) +17m 11:16 / mi
ahr:141 max:165 shoes: Inov-8 Road Claw 275 Berry

economy run to sauna

Saturday Jan 26, 2019 #

11 AM

Orienteering race 1:48:56 [3] *** 5.03 mi (21:39 / mi) +368m 17:39 / mi
ahr:154 max:182 12c shoes: Inov-8 X-Talon 212

frustrating-feeling race. head wasn't completely in it - i made a bunch of dumb mistakes on trails and the off-trail parts were very challenging feeling. also had issues with gear (foggy glasses, got too hot) - should have packed everything up the night before, rather than trusting it would happen in the morning.

but! did finish and got to introduce most of my family (parents and brother) to orienteering for the first time! set them out on the beginner course and they had a great time and took a bunch of selfies. haha - now they have a better understanding about this sport e and i babble at them about all the time. :D

Friday Jan 25, 2019 #

10 AM

Body Weight Strength Training 24:38 [1]
ahr:79 max:122

W2D2 - beat your pb - 1/3 hestia

jumps are fun!

Thursday Jan 24, 2019 #

11 AM

Road Running intervals (Interval) 32:00 [4] 3.38 mi (9:28 / mi)
ahr:153 max:174 shoes: Inov-8 Road Claw 275 Berry

today the robot requested an interval run of me - struggled a bit with consistent pacing but seeing as it's only the 2nd one of these i've ever done, not a big surprise. i am amazed that i have become willing to run in circles - something i never thought would be possible... :P

target: 11x30s at 7:25 /mi
actual: 6:53, 7:05, 6:46, 7:46, 7:21, 7:53, 7:26, 8:11, 7:46, 7:51, 7:47

Wednesday Jan 23, 2019 #

4 PM

Urban Hiking hills 30:38 [1] 1.13 mi (27:06 / mi) +74m 22:31 / mi
ahr:101 max:124

queen anne hill - direct route up jesse
8 PM

Body Weight Strength Training 49:09 [1]
ahr:77 max:120

W2D1 - conditioning - core, upper legs

e did the workout with me and then treated me to snacks afterwards! :)

Tuesday Jan 22, 2019 #

8 AM

Road Running (Threshold) 57:00 [4] 6.13 mi (9:18 / mi)
ahr:162 max:177 shoes: Inov-8 Road Claw 275 Berry

training robot ordered me to do a threshold run - first one in a while - felt a bit nervous. the first one felt really hard and i wasn't sure i could do 2 more, but somehow the run started feeling easier as it went along. whew!

target: 3x10min at 8:28 /mi
actual: 8:24, 8:25, 8:25

Monday Jan 21, 2019 #

Note
(rest day)

Exhausted from Women's March trip

Sunday Jan 20, 2019 #

3 PM

Body Weight Strength Training 35:48 [2]

W1D3 - beat your pb - styx

fit in workout between flight back from DC and work - woo!

Friday Jan 18, 2019 #

4 PM

Road Running (Sightseeing ) 54:37 [2] 4.84 mi (11:17 / mi) +28m 11:05 / mi
ahr:143 max:168 shoes: Inov-8 Road Claw 275 Berry

sightseeing run from the hotel to Lincoln memorial, MLK memorial, FDR memorial, Jefferson memorial, Washington memorial, towards White House and back to hotel. got invited on a last minute trip to DC to be part of the ACLU contingent at the women’s march - once I found out I was going, tried to figure out if I could fit a run into a whirlwind trip. I think I read an article in runner’s world about running in DC about 10 years ago and have wanted to run there ever since!

the only hole i could see in the packed weekend schedule was a sunset run right after arriving so I scooted from the airport to hotel and got out! hooray! energizing after a day of flights and before heading to marshal training. :)

Thursday Jan 17, 2019 #

12 PM

Urban Hiking hills 28:12 [1] 1.16 mi (24:18 / mi) +75m 20:15 / mi
shoes: Inov-8 Road Claw 275 Berry

queen anne hill

Road Running 13:00 [2] 1.21 mi (10:45 / mi)
ahr:137 max:149 shoes: Inov-8 Road Claw 275 Berry

yet another short economy run - 8 days running in a row!

Wednesday Jan 16, 2019 #

3 PM

Road Running 12:56 [2] 1.19 mi (10:52 / mi)
ahr:136 max:156 shoes: Inov-8 Road Claw 275 Berry

short economy run w/ e - the robot master keeps asking for short runs of me... of note is i am certain this 7-day streak of running is the longest ever for me! :O
4 PM

Body Weight Strength Training 24:46 [1]
ahr:81 max:129

W1D2 - beat your pb - 1/3 kerberos

watched videos ahead of time and that made things go more smoothly. plank followed by plank switches is hard. yeesh. also surprised how sore i am from the first session still!

Tuesday Jan 15, 2019 #

12 PM

Urban Hiking hills 21:58 [1] 0.98 mi (22:25 / mi) +79m 17:56 / mi
ahr:107 max:138

queen anne hill - more direct up/down on jesse ave
2 PM

Road Running 11:00 [3] 1.1 mi (10:00 / mi)
ahr:147 max:158 shoes: Inov-8 Trailroc 255

robot trainer keeps giving me 11 min economy runs

Monday Jan 14, 2019 #

10 AM

Urban Hiking hills 32:03 [1] 1.18 mi (27:10 / mi) +81m 22:23 / mi
ahr:103 max:128

queen anne hill
12 PM

Road Running 12:31 [2] 1.18 mi (10:36 / mi)
ahr:134 max:150 shoes: Inov-8 Road Claw 275 Berry

short economy run - had to mail package so ran to fishermen's terminal to drop off - woo multi-tasking!
1 PM

Body Weight Strength Training 53:20 [0]
ahr:81 max:120

e bought us a new scale and the scale says i am weak. :P

he also signed up for a year on this app to do body weight strength training and is letting me use it since the idea of going to a gym and doing this type of thing sounds terrible to me. should be a fun experiment to see if i can get the scale to change its mind about me over the coming weeks.

set up to do a 12 week 'fit & toned' plan - week 1 is coach assessment. today was W1D1 - conditioning - abs. spent most of the time watching the demo videos on what i'm supposed to do - should go faster once i understand all the different things. also helpful to have e watch and tell me what i'm doing wrong in terms of form. overall, not terrible - definitely felt hard at times, so that's good since it means i am in need of doing this! had to skip/modify one exercise (shrimp squat?) because it bothered my left knee a little.

Sunday Jan 13, 2019 #

11 AM

Trail Running 49:00 [2] 4.92 mi (9:58 / mi)
ahr:140 max:157 shoes: Brooks PureGrit 5

economy run around green lake - so nice out!

Saturday Jan 12, 2019 #

11 AM

Orienteering 7:37 [1] * 0.44 mi (17:19 / mi)
8c shoes: Inov-8 X-Talon 212

micro o #2 course - warm up w/ katie - she's really getting the hang of it all! :D

Orienteering race 1:01:20 [4] *** 4.94 mi (12:25 / mi) +112m 11:36 / mi
ahr:163 max:186 14c shoes: Inov-8 X-Talon 212

winter o at fort steilacoom - it was so foggy when we arrived! at several points, tried to see things like water towers from far away and that didn't work.

felt like a runner-y kind of course - tried to keep pace up but definitely not feeling the fittest. got confused in dark green hillside patch and then in the MTB trails again (drat!). rest of course felt pretty smooth and had fun practicing bouncing/pronking through the mown grassy fields. :P

Friday Jan 11, 2019 #

9 AM

Urban Hiking hills 24:56 [1] 1.16 mi (21:30 / mi) +72m 18:01 / mi
ahr:103 max:132 shoes: Inov-8 Trailroc 255

walk up and down queen anne w/ e :)
1 PM

Road Running 11:00 [2] 1.06 mi (10:23 / mi)
ahr:137 max:147 shoes: Inov-8 Road Claw 275 Berry

short economy run

Thursday Jan 10, 2019 #

10 AM

Road Running 17:52 [3] 1.66 mi (10:46 / mi) +12m 10:31 / mi
ahr:151 max:165 shoes: Inov-8 Road Claw 275 Berry

run to sauna - fun other than crossing the ballard bridge

Tuesday Jan 8, 2019 #

12 PM

Nordic Skiing 2:14:00 [2] 5.71 mi (23:28 / mi) +150m 21:42 / mi
ahr:116 max:140

second outing of the season! went back to crystal spring sno park - explored down stampede pass road, heading toward mountaineers' meany lodge. took unknown road up with brand new fresh snow and got to practice going downhill through powder that helped control speed and make it less scary. fun!

cut over to iron horse trail on way back. snow falling the whole time we were out - super pretty! also very exciting that i wasn't miserably cold the whole time. got a bit chilled after the downhill portion but otherwise felt quite comfy. maybe starting to get the hang of the skis by the end - feeling more comfortable on them - no idea what my technique looks like but at least able to get around. :)

Sunday Jan 6, 2019 #

12 PM

Road Running (3.2k assessment) 48:50 [3] 5.18 mi (9:26 / mi)
ahr:148 max:177 shoes: Inov-8 Road Claw 275 Berry

back-to-back assessment runs - oh, robot trainer, so cruel... actually, kind of nice to get them out of the way (haha, now that i'm done with them!)

vLT: 9:18 min/mi

again, quite a bit slower than the last assessment (late july) - good motivation to keep at it!

Saturday Jan 5, 2019 #

11 AM

Road Running (6 min assessment) 48:00 [3] 5.07 mi (9:28 / mi)
shoes: Inov-8 Road Claw 275 Berry

finally told the robot trainer i'm not injured so it assigned me assessment runs again. eep! heart rate strap fell down during fast 6 min portion - frustrating...

run felt hard relative to what i've been doing the past few months but feeling stoked to resume training - WRC2019 is just over 6 months away!

vLT: 8:15 min/mi
vVO2max: 7:21 min/mi

both slower than from the last assessment i did in late august - not a big surprise given how laaaaaaaazy (recovering my knee) i've been.

Friday Jan 4, 2019 #

12 PM

Road Running 20:00 [2] 1.9 mi (10:32 / mi)
ahr:142 max:158 shoes: Inov-8 Roclite 280

economy run w/ e

Tuesday Jan 1, 2019 #

12 PM

Road Running 11:00 [2] 1.07 mi (10:17 / mi)
ahr:135 max:155 shoes: Inov-8 Roclite 280

short economy run to start the new year! :D

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