Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AliC

In the 7 days ending Jul 5, 2015:

activity	#	time	miles		km		+m
Running	5	5:31:42	39.56	(8:23)	63.67	(5:13)	1052
Cycling	2	4:19:20	62.36	(4:10)	100.36	(2:35)	1225
Orienteering	3	1:37:22	8.18	(11:54)	13.17	(7:24)	719
Strength	1	12:00	0.08	(2:29:42)	0.13	(1:33:01)	1
Total	9	11:40:24	110.19	(6:21)	177.33	(3:57)	2997

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Sunday Jul 5, 2015 #

10 AM

Running 34:00 [2] 3.85 mi (8:50 / mi) +130m 8:00 / mi

Over to Mt. Tabor before it got too hot. Via alleyways. Found a new one heading north.

Orienteering 16:52 [3] 1.62 mi (10:25 / mi) +217m 7:21 / mi

Mt. Tabor 2014 event, map with only trails, nothing else. Ran past the first control, otherwise was pretty good. Go sprint training! Although this was probably more hilly...

Orienteering 25:32 [3] 2.46 mi (10:23 / mi) +448m 6:38 / mi

And after a long stop at a water fountain, the Tabor map without trails. Fun exercise.

Running 32:30 [2] 3.86 mi (8:25 / mi) +65m 8:00 / mi

And back.

Saturday Jul 4, 2015 #

7 AM

Cycling 3:59:46 [2] 57.38 mi (4:11 / mi) +1143m 3:56 / mi

Canby ride with Suzy, Bryan and Paul G. Had heard of this ride a few times, psyched to finally do it! Highlight is crossing on the Canby ferry. Mini little ferry across the Williamette. Just us 4 bikes for our crossing, seems like it's just on-demand, $2 each for bikes.

Some good hills despite being a river-themed ride. Bryan went on to do some sort of century.

Friday Jul 3, 2015 #

8 AM

Cycling 8:57 [1] 2.42 mi (3:42 / mi) +16m 3:37 / mi

Running 1:47:55 [2] 12.24 mi (8:49 / mi) +424m 7:58 / mi

Really nice long run with Ueli from him house, over Sellwood bridge, through the cemetery and then around Tryon park. Awesome that they have a visitor's center with a cold water fountain! Also nice that we started at 9am and not 12 to beat the heat!

Cycling 10:37 [1] 2.56 mi (4:09 / mi) +66m 3:50 / mi

Thursday Jul 2, 2015 #

12 PM

Running 53:58 7.04 mi (7:40 / mi) +137m 7:14 / mi

Intervals at Oaks Bottom interspersed in a normal lunch run with Ueli. Hot out!

Have been observing each night since it's been clear this week. Telescope seem to be well enough aligned now - bring on the camera! We saw M51 (Whirlpool galaxy), M13 (the Great cluster in Hercules) and M57 (the Ring Nebula) tonight.

Running 7:30 [1] 0.85 mi (8:49 / mi) +65m 7:08 / mi

Wednesday Jul 1, 2015 #

9 AM

Running 57:36 [2] 7.06 mi (8:10 / mi) +151m 7:39 / mi

Running with Trevor and Kyle, chatting about Kyle starting a cross-country/track club here at Reed.

Tuesday Jun 30, 2015 #

7 AM

Running 38:13 [2] 4.66 mi (8:12 / mi) +80m 7:47 / mi

Oooh, refreshing to run in the nice cool morning! Legs feel pretty ok.

5 PM

Orienteering 20:00 [1] 2.5 km (8:00 / km)

Setting controls for the Reed ZerO!

Went well! Happy to have people over to my house and orienteer and have fun and eat ice cream!

20 attendees, 19 orienteered, 18 finished the course (hope you're ankle heals quick Sue!)
8 Reed, 12 non-Reed
4 newbie groups: 3 Reed, 1 non-Reed

Thanks to Mike T. and Virginia for help with control pickup and to Mike P. for help marking my house admist oil truck chaos!

Monday Jun 29, 2015 #

11 AM

Orienteering 34:58 [1] 2.55 mi (13:43 / mi) +54m 12:52 / mi

Final check of course.

6 PM

Strength 12:00 [1] 0.08 mi (2:29:42 / mi) +1m 2:24:07 / mi

Core.

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