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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AliC

In the 30 days ending Nov 30, 2015:

activity # timemileskm+m
  Running16 9:43:59 69.09(8:27) 111.19(5:15) 1225
  Hiking1 1:34:04 2.98(31:34) 4.8(19:37) 762
  Aerobics2 1:31:00 1.83(49:44) 2.94(30:54) 49
  Strength4 1:13:02 0.38 0.61
  Rollerskiing2 58:00 8.16(7:06) 13.13(4:25) 115
  Cycling1 24:00 6.66(3:36) 10.72(2:14) 50
  Orienteering1 20:55 1.81(11:33) 2.91(7:11) 55
  Total20 15:45:00 90.91 146.3 2256
  [1-5]19 15:13:47

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Sunday Nov 29, 2015 #

12 PM

Running 43:58 [2] 4.1 mi (10:43 / mi) +220m 9:12 / mi

Hill workout on the Thorpe Park up to Mars Hill trail. 3 repeats: 2:10, 2:13, 2:10. Legs heavy. Then a little toodle around Rosie's pass before coming back down.

Tom and I had a great visit to Walnut Canyon National Monument this morning, home of many cliff dwellings. It was it's centenial anniversary, but we didn't stick around until 12:30, when they were serving cake.

We'll have to go back and hike in the canyon another time, there's a route in outside of the park around an entirely different road.

Saturday Nov 28, 2015 #

11 AM

Running 52:12 [2] 6.11 mi (8:33 / mi) +127m 8:02 / mi

Another go at my 6 mile loop. Smidge faster than last time, although not really going for it. Altitude felt better today.

Friday Nov 27, 2015 #

2 PM

Hiking 1:34:04 [1] 2.98 mi (31:34 / mi) +762m 17:35 / mi

Hiking in the Grand Canyon with Tom! Under recommendation from his boss Lisa, we did a lower-traffic route, the Grandview Trail off of Grandview point. An old mule trail for hauling up copper ore from a deposit near Horseshoe mesa.

Some very impressive trailwork done a century ago for those mules! Also the leftover mine tailings are apparently radioactive. Since figuring that out, the trail is now rerouted around the old mine entrance and has somewhat worrying signs warning of the radioactivity. We made it down to the campsite at Horseshoe mesa and then came back up. Next time: a backpacking trip!

Thursday Nov 26, 2015 #

10 AM

Running 54:42 [2] 6.21 mi (8:49 / mi) +152m 8:11 / mi

And back to altitude training here in Flagstaff! Beautiful day, great to get a good trail run in. Had to stay focused on footing, but ankle was fine!

Happy Thanksgiving!
C • Yuppee for the ankle! Glad ... 4

Wednesday Nov 25, 2015 #

7 AM

Rollerskiing 26:47 [1] 3.67 mi (7:18 / mi) +53m 6:59 / mi

Rollerskiing around Eastmoreland before taking off to AZ for Thanksgiving!
C • Woo!! 2

Monday Nov 23, 2015 #

12 PM

Running 51:32 [2] 6.72 mi (7:40 / mi) +117m 7:16 / mi

Lunch run with Ueli. Chilly enough the sauna is an *amazing* thing to come back to.

Sunday Nov 22, 2015 #

11 AM

Running 4:36 [1] 0.6 mi (7:40 / mi)

Didn't run to Gabriel park this year, but made it!

Orienteering 20:55 [1] 1.81 mi (11:33 / mi) +55m 10:34 / mi

First orienteering since ankle sprain! Fun to be out there. Kept careful, one kinda painful motion, but not a sidewise one in the direction it was injured (prohibition of any of that type of motion thanks to Active Ankle!). I think I still just don't have full range of motion in other directions either because of residual swelling in the joint?

Anyways, jogged around and found things. Yay!

Running 13:43 [1] 1.38 mi (9:56 / mi) +59m 8:46 / mi

And cool down before the CROC party at Lucky Lab. Sue and Abra's trivia was awesome. I shared was WOC was like this past summer for me, focusing most on my sprint race.

Saturday Nov 21, 2015 #

3 PM

Rollerskiing 31:13 [0] 4.49 mi (6:57 / mi) +62m 6:40 / mi

And the first time out on rollerskis this fall! Roads were dry, but leafy. Still that's way better than wet and leafy. Weather felt like skiing could be around the corner...

Friday Nov 20, 2015 #

11 AM

Running 12:13 [1] 1.48 mi (8:17 / mi)

Aerobics 46:21 [1] 1.83 mi (25:20 / mi) +37m 23:50 / mi

Zumba!

Wednesday Nov 18, 2015 #

12 PM

Running 43:19 [2] 5.92 mi (7:19 / mi) +105m 6:56 / mi

Running with Ueli.

Monday Nov 16, 2015 #

2 PM

Cycling 24:00 [1] 6.66 mi (3:36 / mi) +50m 3:31 / mi

Strength 45:00 [1]

Pilates - hard! Lots of core.

Sunday Nov 15, 2015 #

7 AM

Running 10:31 [1] 1.0 mi (10:30 / mi) +32m 9:33 / mi

Running race 18:18 [1] 2.8 mi (6:32 / mi) +100m 5:53 / mi

Veterans Day 5k @ Mt. Tabor

Woo! Back at it!

Running warm up/down 17:21 [1] 2.0 mi (8:40 / mi) +74m 7:47 / mi

Saturday Nov 14, 2015 #

9 AM

Running 44:23 [2] 5.05 mi (8:47 / mi) +60m 8:28 / mi

Strength 4:01 [1] 0.04 mi (1:29:47 / mi)

Friday Nov 13, 2015 #

11 AM

Running 11:33 [2] 1.5 mi (7:42 / mi)

Treadmill before Zumba.

Aerobics 44:39 [1] 0.0 mi +12m null / mi

Full Zumba class! Few of us today, illness season starts or just busyness...

Wednesday Nov 11, 2015 #

11 AM

Running 41:26 [2] 4.96 mi (8:21 / mi) +41m 8:09 / mi

Yay! First lunch run with Ueli in ages. And it was sunny out! John also joined. Talk of books we've read. My contribution was Nothing to Envy: Ordinary Lives in North Korea. I didn't know much about North Korea before reading. Dire, sad.

Tuesday Nov 10, 2015 #

6 PM

Running 18:15 [1] 2.13 mi (8:34 / mi) +14m 8:24 / mi

Mini-run, because I'm back to doing things!
C • Yay! 1

Monday Nov 9, 2015 #

11 AM

Running 35:24 [2] 4.4 mi (8:03 / mi) +58m 7:44 / mi

Midday run.

Strength 12:01 [1] 0.18 mi (1:05:20 / mi)

Saturday Nov 7, 2015 #

2 PM

Running 49:09 [1] 5.32 mi (9:14 / mi) +64m 8:54 / mi

Run around with Tom, checking out houses.

Wednesday Nov 4, 2015 #

12 PM

Running 35:50 [2] 4.39 mi (8:09 / mi) +2m 8:09 / mi

Sunday Nov 1, 2015 #

10 AM

Running 25:34 [1] 3.02 mi (8:28 / mi)

Longest run in over a month! Ankle still needs the ease, it doesn't like unexpected angles at all. And there are lots of wet leaves around. Saw a downed Kit-Kat bar, and a fairy wand.

C • kit-kat 5

Strength 12:00 [1] 0.15 mi (1:20:08 / mi)

Core

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