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Training Log Archive: AliC

In the 28 days ending Feb 28, 2022:

activity	#	time	miles		km		+m
Running	9	5:35:16	38.72	(8:40)	62.31	(5:23)	611
XC skiing	4	3:50:33	31.66	(7:17)	50.95	(4:31)	923
Orienteering	3	2:36:37	13.09	(11:58)	21.07	(7:26)	231
Strength	3	1:10:00
Hiking	1	7:00	0.57	(12:23)	0.91	(7:42)
Total	17	13:19:26	84.03		135.23		1765
[1-5]	17	12:47:43

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Monday Feb 28, 2022 #

Strength 25:00 [1]

Made it to first 25 min of 1-2pm Pilates. Can't attend all, because of a Zoom lab lecture (not mine this week) at 1:30pm. But with both Pilates and lecture on Zoom, at least can have only 5 min to throw back on my work clothes in between!

Sunday Feb 27, 2022 #

12 PM

XC skiing 2:15 [1] 0.14 mi (16:06 / mi) +7m 13:56 / mi

Skiing up to the cabin with Martin on my back and Sylvia in the sled.

XC skiing 35:53 [2] 4.09 mi (8:46 / mi) +101m 8:09 / mi

Skate loop with Martin on my back. At the beginning, he had somethings to say... then maybe he was just annoyed with my hair in his face...

XC skiing 31:43 [0] 3.99 mi (7:57 / mi) +178m 6:59 / mi

And actually did some ski intervals! 1-2-3-4-4-3-2-1 minutes with equal rest. Felt good! And the two 4 min intervals were fully uphill, which is a long climb...

Saturday Feb 26, 2022 #

Orienteering race 1:12:00 [3] 7.0 mi (10:17 / mi)

Multnomah Village Night-O! Had a blast running around. Actually started in the light, so got to see a bit of surroundings during daylight. Mostly the right routes for collecting all 30 score-o controls, but one or two things could have been better, I think.

Thursday Feb 24, 2022 #

7 AM

Running 30:34 [3] 3.83 mi (7:59 / mi) +55m 7:38 / mi

10 x 1 min trying to get the legs up to speed...

Tuesday Feb 22, 2022 #

8 AM

Running tempo 35:36 [3] 4.6 mi (7:44 / mi) +74m 7:22 / mi

2 x 10 min tempo

Sunday Feb 20, 2022 #

Event: CascadeOC Winter League Championships Race 2 - Ft. Casey State Park

9 AM

Hiking 7:00 [3] 0.57 mi (12:23 / mi)

Orienteering 31:22 [4] 3.05 mi (10:17 / mi) +65m 9:39 / mi

Very sprinty, but gosh, was rusty on sprint techniques. Some small-med misses, but generally not great flow, although ok result + speed felt at least like it's solidly coming along.

Red - Splits

Saturday Feb 19, 2022 #

Event: CascadeOC Winter League Championships Race 1 - Ft. Ebey State Park

9 AM

Running 10:42 [3] 0.77 mi (13:56 / mi)

Orienteering 53:15 [4] 3.04 mi (17:31 / mi) +166m 14:59 / mi

Wahoo! A real NRE O-meet! Has been awhile. We journeyed up to Whidbey Island after work on Friday (5h drive, both kids definitely asleep by roll-in at 10:30pm or so).

The race went well enough, no major mistakes, think woods, but I kept the fight up and I think route-choices ok given how thick dark and med green were.

Will try to write a little more detail when free minutes occur...

----

Running 2:22 [3] 0.16 mi (15:00 / mi) +6m 13:20 / mi

Red - Splits

Wednesday Feb 16, 2022 #

11 AM

Running 42:28 [3] 4.9 mi (8:40 / mi) +24m 8:32 / mi

2 x 2 mi intervals, 6:20 and 6:09, so definitely better than 2 weeks ago when I did 6:30, 6:32, 6:45. Did the intervals all in Westmoreland Park, to be more on a soft surface and hopefully avoid PS joint getting mad. No pain during or right after, so hopefully good!

Tuesday Feb 15, 2022 #

Strength 25:00 [1]

Lunch yoga via Zoom. Aggravated PS joint during it somehow (maybe scorpion? pretty intense move for the pelvis...), so was in minor pain for the rest of the day, went away overnight.

Sunday Feb 13, 2022 #

11 AM

XC skiing 53:38 [4] 8.87 mi (6:03 / mi) +221m 5:37 / mi

Woo! Second ski race of the season! 15k classic at Teacup. 2nd woman overall, but about 3 min back from the 17 year old winner - considering my butt kicked! =) At least did beat the woman who got me by 4 min in the 30k two weeks ago, so improving... my wax also might have been better today. I bummed some universal klister at last minute to replace my attempt at mixing blue and red klister to be approximately right.

Probably needed some rills, was pretty wet in the sunny spots.

C • 17-year-olds 6

Saturday Feb 12, 2022 #

2 PM

XC skiing 42:32 [2] 6.54 mi (6:30 / mi) +189m 5:58 / mi

Easy skate ski up at Teacup!

Friday Feb 11, 2022 #

1 PM

Running 48:16 [2] 5.48 mi (8:48 / mi) +77m 8:26 / mi

Still a little PS pain, so went pretty easy and included Oaks Bottom on a softer surface. Really nice to run Oaks Bottom again!

Tuesday Feb 8, 2022 #

1 PM

Running 31:50 [3] 3.33 mi (9:34 / mi) +114m 8:38 / mi

1-2-3-4-3-2-1 intervals with half rest. A bit of PS joint pain, so have to stay mindful of that. Think it started with 8 mi run, so maybe nothing longer than that in the cards yet.

Sunday Feb 6, 2022 #

1 PM

XC skiing 5:47 [3] 0.23 mi (25:09 / mi) +13m 21:24 / mi

Skiing to the cabin meadow with Martin on my back and pulling Sylvia in the sled...

XC skiing 34:11 [3] 4.4 mi (7:46 / mi) +129m 7:07 / mi

Classic ski

XC skiing 24:34 [3] 3.4 mi (7:14 / mi) +84m 6:43 / mi

Skate ski! All this at Teacup. Great day. Did some skiing with S in between by workouts.

Saturday Feb 5, 2022 #

1 PM

Running 1:03:57 [3] 8.01 mi (7:59 / mi) +165m 7:30 / mi

Goal was an 8 mile run, did an 8 mile run! Went over the Sellwood Bridge and a bit beyond, then back.

Thursday Feb 3, 2022 #

10 AM

Running 45:23 [3] 5.62 mi (8:04 / mi) +49m 7:52 / mi

3 x 1 mile intervals

6.32, 6.30, 6.45

Not terrible, but definitely more fitness for me to go out and find in the next weeks/months!

Tuesday Feb 1, 2022 #

12 PM

Running 24:08 [3] 2.02 mi (11:57 / mi) +47m 11:09 / mi

Still needing to recover, so just an easy canyon jog before I needed to meet up with a student. Very restorative to be back in the canyon.

Strength 20:00 [1]

Yoga on Zoom. Nice to do and good for the still-sore body.

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