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Training Log Archive: AliC

In the 7 days ending Aug 17, 2014:

activity	#	time	miles		km		+m
Running	7	4:40:24	31.03	(9:02)	49.94	(5:37)	1240
Aerobics	1	51:06	0.64	(1:19:51)	1.03	(49:37)
Cycling	1	38:35	4.44	(8:41)	7.14	(5:24)	202	10c
Strength	3	36:02	0.09		0.14		72
Drills	3	19:13	1.18	(16:17)	1.9	(10:07)	55
Orienteering	1	14:59	1.39	(10:47)	2.24	(6:42)	68	10c
Total	8	7:20:19	38.77		62.39		1637	20c

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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!

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