Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AliC

In the 31 days ending Aug 31, 2014:

activity	#	time	miles		km		+m
Running	28	20:52:37	139.74	(8:58)	224.89	(5:34)	4898
Orienteering	5	2:44:15	15.1	(10:53)	24.3	(6:46)	663	53c
Cycling	3	2:26:13	22.44	(6:31)	36.11	(4:03)	789	10c
Strength	11	2:12:12	0.89		1.43		185
Drills	12	1:12:19	4.3	(16:48)	6.93	(10:26)	87
Aerobics	1	51:06	0.64	(1:19:51)	1.03	(49:37)
Hiking	1	20:00
Total	36	30:38:42	183.11		294.7		6622	63c

2:22

0:00

» now

Sunday Aug 31, 2014 #

Running 1:58:00 [1] 9.7 mi (12:10 / mi) +952m 9:19 / mi

Gr! Forgot Garmin and only realized when I was already there. Ah well. So had to bring along my phone to time.

Multnomah Falls up towards Larch Mountian. A total of 6.8 one-way, I made it 4.8 and decided that was far enough for one day and not having done tons of long stuff. Had a water belt and granola bar and so totally fine energy-wise on the way back.

Trail was a very consistent grade, up up up then down down down. Paved for the first mile, up to the top of Multnomah falls, which lots of folks do, then dirt and much emptier the rest of the way.

4 stream crossings: beautiful old stone bridge, rickety wood bridge with a warming to go 1 at a time, then two single-trunk hewn bridges. Lotsa waterfalls, particularly lower down.

Larch Mountain is apparently a shield volcano. I'll get to the top of it another time!

Saturday Aug 30, 2014 #

4 PM

Running 9:48 [1] 1.13 mi (8:41 / mi) +1m 8:40 / mi

Orienteering 12:35 [4] 1.64 mi (7:40 / mi) +12m 7:30 / mi

Orienteering at Pier Park, thanks to Patrick.

Pier park is about the furthest extent out in North Portland, but not too hard to get too. Lots of frisbee golf going on, but I either avoided them or they me as I didn't get hit or have any close calls. Fun little sprinty course!

Drills 7:40 [1] 0.47 mi (16:21 / mi) +1m 16:14 / mi

Orienteering 11:57 [4] 1.67 mi (7:09 / mi) +22m 6:52 / mi

Re-do, backwards, trying to make sure I did it faster, surprised to only be 30s better! With knowing where all the controls are, feel like it should have been better than that....

Running 11:06 [1] 1.14 mi (9:42 / mi) +35m 8:52 / mi

Friday Aug 29, 2014 #

6 PM

Strength 12:01 [1]

Core

Thursday Aug 28, 2014 #

6 AM

Running 12:23 [1] 1.19 mi (10:26 / mi) +19m 9:56 / mi

Drills 4:30 [1] 0.13 mi (34:39 / mi)

Ankle plyo drills!

Running 32:52 4.13 mi (7:57 / mi) +106m 7:22 / mi

12 x 1 min on, 1 min off around the Reed track. Not that hard, but good to try to get the legs moving.

Wednesday Aug 27, 2014 #

6 AM

Running 1:01:04 [2] 7.92 mi (7:43 / mi) +91m 7:27 / mi

Springwater loop with the bluff trail. Nice morning, and I kept the pace a bit slower than last Friday so hopefully won't get sore from it this time!

Strength 12:01 [1] 0.14 mi (1:25:57 / mi) +3m 1:20:35 / mi

10 min abs, 2 min core

Tuesday Aug 26, 2014 #

6 AM

Running 10:47 [1] 1.14 mi (9:30 / mi) +53m 8:17 / mi

Drills 7:35 [1] 0.46 mi (16:20 / mi)

Running 33:28 3.84 mi (8:43 / mi) +395m 6:36 / mi

3 x Mt. Tabor

Hills! Drove part way there, then jogged + drilled + went up Mt. Tabor 3 times. Awesome to have a good hill so handy. Although traffic on the way back on Powell was pretty annoying, I'll have to find another way around that if this becomes a thing I do often.

Much better would be to bike over, but still unable to find my bike lock, bah!

C • Portland 6

Monday Aug 25, 2014 #

6 AM

Running 40:19 [1] 4.55 mi (8:52 / mi) +77m 8:25 / mi

Morning scamper, returning the bungee cord to the lady I got a desk from yesterday. Legs feel better than they have since Friday's unexpectedly hard run!

Sunday Aug 24, 2014 #

9 AM

Running 1:34:00 8.79 mi (10:42 / mi) +578m 8:53 / mi

Yeah trails! And holy moly hills! Went up for 2 miles to start, to a hilltop called Council Crest. Good views and if it were less hazy, apparently can see Mts. Hood, St. Helens, Rainer and hm, a 4th I forget right now. Then kept following the Marquam trail over to Hoyt Arboretum which had a whole network of trails and labels their trees, being an arboretum, so probably a good place to go and figure out all these foreign-to-me tree species!

C • It appears 4

2 PM

Strength 12:01 [1] 0.18 mi (1:06:41 / mi) +28m 44:58 / mi

12 min core

Saturday Aug 23, 2014 #

Hiking 20:00 [1]

Hiking up Eagle Creek to Punchbowl Falls with Mark and Katherine. Hike took longer, but probably about 20 min were in L1, so I'll count those!

Night before we went to a Pink Martini concert at the Portland Zoo and got to sit in the front row, center. It was really awesome.

C • Pink Martini! 3

Friday Aug 22, 2014 #

6 AM

Running 55:57 [2] 7.9 mi (7:05 / mi) +63m 6:55 / mi

Springwater Trail loop, with the Bluff trail.

Really got going doing a 7 min or under pace after the first mile, which felt perfectly fine. They have already repaired the bridge on the Bluff trail from the car that crashed into it 2 weeks ago, woo! Makes it much nicer to be on the unpaved single track than the bike path!

Thursday Aug 21, 2014 #

6 AM

Running 11:19 [1] 0.98 mi (11:29 / mi) +21m 10:47 / mi

Drills 5:12 [2] 0.23 mi (22:37 / mi)

Ankle plyo drills.

Orienteering 17:21 2.01 mi (8:38 / mi) +30m 8:15 / mi
12c

Yay! Morning orienteering! CROC had a Zero-O training/meet at Reed last eve, but I was too full from department BBQ to run, so I ran this morning. Fun times, although it was already easier from just my week here at Reed already.

Still, very nice and good training to have the loose control descriptions and to have to read which side of tree/bush to punch the not-there control. Need to keep those skills sharp!

I didn't stick around long enough at #2 to diagnose exact trees, since I heard there was maybe not a tree where it was supposed to be from last night. And I took the bridge route to #3. Not too much longer, saves climb, no time wasted looking for little paths and can read ahead on the bridge where it's impossible to go the wrong way. I think I found the little knoll towards the end, but would have liked to double check it was on the far side of the little trail off to the right...

And did visit the cute feature of the little baby tree that's a direct descendant of the first apple tree of the Pacific NW. Doesn't look big enough to have apples yet this year...

C • yay for morning orienteering! 2

Running 9:23 [1] 0.99 mi (9:30 / mi) +24m 8:50 / mi

Wednesday Aug 20, 2014 #

6 AM

Running 13:01 [1] 1.22 mi (10:39 / mi) +26m 9:59 / mi

Drills 7:53 [1] 0.45 mi (17:31 / mi)

Normal running drills. Sadly without Tom to comment on my ARing skills. (Assistant Refereeing, after the side-skip that they have to do that's part of my drill set.)

Running 38:01 5.3 mi (7:10 / mi) +166m 6:32 / mi

1-2-3-4-5-4-3-2-1 minute interval pyramid. With half as much rest as previous interval. Just out a the Reed track, what better way to start one's 30s. Eep!

C • Happy Birthday 7

Running 6:11 [1] 0.58 mi (10:37 / mi) +63m 7:57 / mi

Strength 12:02 [1] 0.12 mi (1:40:20 / mi) +47m 45:15 / mi

10 min abs, 2 min back

Tuesday Aug 19, 2014 #

5 PM

Running 30:19 [1] 2.94 mi (10:19 / mi) +54m 9:45 / mi

Arrived back home in Porland at 2am and mostly made it through the workday before totally hitting the brain-dead wall. First faculty meeting and first draft of my syllabus. Then went out for a joggeroo twice around the canyon, nice!

Monday Aug 18, 2014 #

Note

And the plan!

Monday - Morningjog, core, afternoon mountain bike.
Tuesday - Optional two canyon laps if the lack of sleep isn't too bad.
Wed - Birthday-tervals! 5 min pyramid on Reed track in the morning with drills.
Thurs - Reed zero-o a day late? Core.
Fri - Springwater loop. Running drills.
Sat - Morning hills, afternoon hike with Mark + Katherine. Core.
Sunday - Long. Ankle plyo drills.

Note: Did ok with last week, the mega-driving interfered a bit, but caught up other days.

6 AM

Running 26:28 [1] 2.1 mi (12:36 / mi) +111m 10:49 / mi

Easy morning jog with a sore-from-first-squats-in-awhile Tom. But even with that, he was spontaneously inspired by the delightfully open woods to just start bushwhacking up a hill. So we got some off-trail time in for the ankles!

Strength 12:01 [1] 0.06 mi (3:19:22 / mi)

10 min abs, 2 min back

2 PM

Cycling 1:02:38 10.0 mi (6:16 / mi) +353m 5:39 / mi

Hah! Just squeezed in between the two monsoon storms of the afternoon, perfect! I headed out just as the last of the drizzle was ending and then scurried back in when I heard the first big thunder claps. Went up to the plateau three times, the front-side climb has some really steep sections that I wasn't sure I was going to make it up without tipping backwards the first time!

Sunday Aug 17, 2014 #

7 AM

Running 47:47 4.82 mi (9:55 / mi) +189m 8:50 / mi

Long run around the back of Lowell observatory, mostly on the bike trail that does a nice loop once I ran into it from smaller trails from Thorpe park. Lovely day, not too hot yet, but still worth scampering from side to side on the trail to stay in the shade!

Lotsa dog walkers out, just a few other runners and mountain bikers.

Drills 4:47 [2] 0.18 mi (26:33 / mi)

After crossing under the tracks, a round of ankle plyo drills.

Running 39:25 4.18 mi (9:26 / mi) +171m 8:22 / mi

And back!

Saturday Aug 16, 2014 #

9 AM

Running 2:28 [1] 0.32 mi (7:41 / mi)

Aerobics 51:06 [1] 0.64 mi (1:19:51 / mi)

Zumba at altitude! There's a Zumba studio all of a 2.5 min jog from Tom's apartment, so after figuring out they had a class at 9:30 over an awesome cappuccino from Macy's, went to the class. Only 5 women and the instructor's husband, but I was told it was a small class because everyone was out doing the Walk to fight cancer up the ski access road.

A good class, if a new style. Way more aerobics-y and less dance-skillsy. Which was nice for just dropping in and getting a workout, but I now really like the dance skills challenge and the flow once you get it. Still, will probably drop in when I'm in Flagstaff!

Running 2:42 [1] 0.31 mi (8:46 / mi) +10m 7:57 / mi

3 PM

Running 9:55 [1] 1.03 mi (9:37 / mi) +17m 9:09 / mi

Drills 7:19 [1] 0.51 mi (14:21 / mi) +1m 14:15 / mi

Normal running drills in the park.

Running 44:54 5.08 mi (8:50 / mi) +337m 7:20 / mi

4 x Mars Hill

Mars Hill is where Lowell Observatory, Tom's new workplace and where Pluto was discovered, is located. It's a pretty good hill, I did repeats from the bottom corner of the park up to the sign that posts the hours for public visiting, about 5:30 minutes. Definitely sucking the air due to altitude and was really happy when the steepest bit petered out each repeat!

Strength 12:01 [1] 0.09 mi (2:21:10 / mi) +72m 38:55 / mi

Friday Aug 15, 2014 #

7 PM

Running 22:25 [1] 2.33 mi (9:37 / mi) +11m 9:29 / mi

Long day of driving through *lots* of desert to end up at Tom's new apartment in Flagstaff, AZ!

Besides desert, drive featured the most expensive gas I've ever purchased ($4.89 in Needles, CA) and lots of "Route 66" advertising/kitch. Happy to be done with mega driving!

Thursday Aug 14, 2014 #

Note
(rest day)

After moseying down from Truckee and across a brown central valley, we drove coastal Route 1 from Monterey to San Luis Obispo and it was both terrifying and gorgeous. Curves that make it look like you're about to launch into a cloud, cliffs that just drop away and redwoods all of 6 inches from the edge of the road. Picture the Bear Mountain bridge road, but for 90 miles.

And the elephant seals were just as cool as Carol said they were. Big lumps of galumphing mammal. This time of year, it's the adult males who are occupying the beach near San Simeon, hanging out and molting for a month. Chatting with the volunteer info person was really fantastic, he knew *everything* elephant seal and was eager to share. Would be awesome to go at a time we could see the pups!

Wednesday Aug 13, 2014 #

9 AM

Running 57:12 [2] 6.47 mi (8:50 / mi) +262m 7:51 / mi

Woo! Up in the mountains in Truckee! A wonderful little loop (not too steep) from a trail head to Hawks Peak (7729'). Started out with Tom (McFly) until it really started going up, then on my own. Had two summit starbursts and then whee down! Ankles had to do more work then they have recently.

C • The reveal 1

Strength 12:01 [1] 0.0 mi

Core with Tom. Now for some tacos!

5 PM

Running 10:17 [2] 1.12 mi (9:11 / mi) +48m 8:06 / mi

Cycling 38:35 [3] 4.44 mi (8:41 / mi) +202m 7:37 / mi
10c

Truckee Orienteering Wed night fun! Mountain bike and foot O duathalon.

This was mountain bike part, which I totally found challenging, but also a blast. Just with map crumpled up in my hand, pausing and looking most controls and then just trying to go for it. Recognized some of the ski trails from earlier times here, but much different on a bike!

Orienteering 14:59 [3] 1.39 mi (10:47 / mi) +68m 9:21 / mi
10c

And the running part. Also fun. Cool to be on a 1:5,000 map in the forest and make sense of all the actually open and just open woods.

Thanks Greg for planning! A really great evening training!

C • Woo! 2

Running 9:13 [2] 1.11 mi (8:20 / mi) +73m 6:55 / mi

Tuesday Aug 12, 2014 #

Note
(rest day)

All day drive through total backcountry from Portland to Truckee to visit Carol and Greg (and hopefully see Anna too) 'on the way' to Flagstaff. The drive was really amazing, so many different biomes from the lush Williamette valley to the rugged high dessert of Truckee area.

Monday Aug 11, 2014 #

7 AM

Running 8:53 [1] 1.0 mi (8:50 / mi) +13m 8:30 / mi

Drills 7:07 [1] 0.49 mi (14:31 / mi) +54m 10:49 / mi

Running drills with Tom, yay company again!

Running 25:13 3.26 mi (7:44 / mi) +109m 7:00 / mi

Legs are still not fantastically recovered, but went to the Reed track to put in an interval workout anyways. But made it easy. Two sets of 3 x 2 min with 1 min recovery.

C • Better running surface? 2

4 PM

Strength 12:00 [1]

Whoops, forgot core yesterday, but snuck it in before ice-cream meet up with a Toledo grad student who lives in Portland. Sticky out!

Sunday Aug 10, 2014 #

7 AM

Running 1:03:30 [2] 7.62 mi (8:20 / mi) +118m 7:57 / mi

Springwater trail loop

Oof legs hurt, but got out there. Recovery pace at the beginning, then picked it up to something respectable after warming up. Some butt muscles are particularly sore, must be from actual hills...

11 AM

Cycling 45:00 [1] 8.0 mi (5:37 / mi) +234m 5:09 / mi

Cycling over to Mt. Tabor with Tom. One street mix up (cycled on busy Powell for a block), but otherwise really nice biking both there and then up the hill! Nice views from the top, where we had a nice long water break!

Saturday Aug 9, 2014 #

Note

Ok, skipped this last week to not great results. But it's hard without internet at home! (For instance, still have to download Garmin for yesterday and then today's 10k...)

Plan!
Sunday - 1h run first thing in the morning, easy bike later with Tom, core
Monday - Morning Intervals and running drills at Reed track
Tuesday - First-thing core, otherwise off for mega-travel. Maybe an easy jog upon arrival in Truckee?
Wed - morning workout of something involving going uphill, eve workout of Truckee o-training
Thurs - afternoon/eve jog down in San Luis Obispo?
Friday - run + core + drills in Flagstaff
Sat - Hill intervals
Sun - Long run

7 AM

Running 10:03 [1] 1.21 mi (8:17 / mi) +12m 8:02 / mi

Drills 2:11 [1] 0.13 mi (17:13 / mi)

Running race 37:19 [4] 6.16 mi (6:03 / mi) +116m 5:43 / mi

First running race here in Portland area! A slightly short 10k (Garmin says 9.9k), but had a massive hill in it, so makes up for it in my mind!

I had no idea how fast the crowd would be, but after the 5k turned off there were 5 guys in front of me. Picked all but 1 of them off going up the 1.5 mile long hill (not so steep), but one caught back up on the down and passed me with a mile to go. Chatted with two of the faster guys, Joe and Mac (does ultras) after the race. Various other races recommended!

And, awesomeness was that Helen Gardener and Gavin came along to the race too, as the last thing they did before moseying down the coast to continue their vacation journey! Helen passed the woman she'd been racing to come in what appeared to be 2nd in the 10k, but chip timing made it 3rd. Boo chip timing (for this case). Gavin and Tom did the 5k, which ended up being misdirected by a volunteer into more of a 6k. Whoopsie!

Running 5:02 [1] 0.51 mi (9:51 / mi) +27m 8:28 / mi

Friday Aug 8, 2014 #

5 PM

Running 31:17 [1] 3.08 mi (10:09 / mi) +71m 9:29 / mi

Afternoon joggeroo around the canyon. Tried something that looked like a strawberry, but didn't really taste like one, so spit it out. However the things that look like blackberries also taste like it and they are all over!

Thursday Aug 7, 2014 #

7 AM

Running 1:10:39 [2] 8.41 mi (8:24 / mi) +103m 8:06 / mi

Tried out a route largely suggested by another physics faculty member and it worked! Nice to be largely off roads and away from all busy ones.

Bizarre thing: a car had crashed over the bluff of the Williamette and was in the middle of the running path along the base of the bluff. Must have been recently, someone was actively investigating or working on getting it removed!

C • portland 2

Wednesday Aug 6, 2014 #

8 AM

Running 9:45 [1] 1.05 mi (9:18 / mi) +11m 9:00 / mi

C • Glad to see you made it safely! 8

Drills 7:26 [1] 0.52 mi (14:26 / mi)

Running 31:56 4.42 mi (7:14 / mi) +140m 6:35 / mi

Morning run with Tom over to the Reed 'track'. I did two 10ish minute tempo like pieces, which is a bit more than 3 laps of the cinder-paved non-flat loop. Legs feel better than yesterday, if still not fully zippy!

And afterwards, did all the DMV stuff. Which included an emissions test (Cynthia happily passed). Plates are already on and OR license should be on it's way!