Training Archive: eboneIn the 30 days ending 2002-11-30:
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| F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | |||||||||||||||||||||||
Saturday Nov 30 | ||
| Running - Trail / Grass (some road) 36:38 [2] 4.07 mi (9:00 / mi) +70m 5:19 / km | |
| Ran from the parking area about 1 km North of Seward Park to the Park, through the trails, including trail 7, to the North end of the peninsula and back. I took a few significant breaks along the way. I felt sluggish, sleepy, and a bit dazed at the start of my jog, but I started feeling good once I was about a third of the way through my run. I had a nice time looking at the water when I stopped at the end of the peninsula; it was sort of meditative. | ||
| Running - Trail / Grass 40 [5] 0.17 mi (3:54 / mi) | |
| I did three quick surges (13-14 seconds each) toward the end of my run at Seward. My legs felt very quick. | ||
| Cycling (Mt. biking on road) 58:00 [2] 13.5 mi (4:17 / mi) +150m 2:35 / km | |
| slept:6.5 (sick) | ||
| Rode from home to South Seattle, where I'm house sitting. It was really foggy in the evening. Later in the evening, my throat got sore, so I think I'm coming down with something. | ||
Friday Nov 29 | ||
| Cycling (Mt. biking on road) 43:59 [2] 10.35 mi (4:14 / mi) +100m 2:34 / km | |
| Rode to Westlake to meet Lynn and the boys for the Holiday Parade. 21:23 there and 22:36 home. My legs still fatigued easily, even spinning in an easy gear. | ||
Tuesday Nov 26 | ||
| Cycling (Mt. biking on road) 10:26 [2] 2.61 mi (3:59 / mi) | |
| Rode to Laurelhurst to meet the Husky running group. | ||
| Running - Road / Track (road) 45:36 [2] 5.36 mi (8:30 / mi) +75m 5:04 / km | |
| Most of the Laurelhurst run. I felt the hill some. | ||
| Running - Road / Track (mostly road) 7:55 [2] 1.0 mi (7:54 / mi) | |
| After a cappella practice, I ran from the HUB to Laurelhurst to retrieve the bike. | ||
| Cycling (Mt. biking on road) 14:38 [2] 2.58 mi (5:39 / mi) +60m 3:17 / km | |
| Rode home from Laurelhurst. My legs were quite tired. | ||
Monday Nov 25 | ||
| Orienteering (control setting & pick-up) 50:00 [2] 5.55 km (9:01 / km) +150m 7:56 / km | |
| Last day of fall orienteering class at Shoreline. My legs were quite tired and my soleus muscles sore from the race on Saturday. My right knee twinged once when I was just shifting my stance while untying a control, and it twinged again--more on the outside, upper part of the patella/tendon--when I was running down a steep slope. I'll have to look out for my poor knee. At least it was sunny, and class went well. | ||
| Cycling (Mt biking on road) 14:27 [2] 3.3 mi (4:22 / mi) +40m 2:37 / km | |
| Biking, 6:53 to school for a cappella, and 7:34 home. Legs were fatigued, but I could still turn them over when I wanted to, just not for very long. | ||
Sunday Nov 24 | ||
| Cycling 22:03 [2] 5.19 mi (4:14 / mi) +50m 2:34 / km | |
| Rode to Romio's in Greenwood for the Cascade OC board meeting and annual general meeting. 10:35 there and 11:28 home. My legs were fairly tired. | ||
Saturday Nov 23 | ||
| Running - Road / Track (road, some grass) 13:30 [2] 2.08 mi (6:29 / mi) +15m 3:57 / km | |
| slept:7.5 | ||
| Warm up for NW Regional Cross Country Champs at Sandy HS in Sandy, Oregon. I felt fairly good, but not great. | ||
| Running - Trail / Grass race (grass and soft trails) 28:06 [4] 8 km (3:31 / km) +100m 3:18 / km vdot: 59.7 | |
| Ran the NW Regional Cross Country Champs. My legs were still somewhat tired from running earlier in the week and the little bit of biking I did the last three days. I wore the black and red Nike shoes (that I bought in '99 and have never raced in before) with 1/2 inch spikes, because the course was over 2/3 winding, soft bark trails. It was sort of a slow course, so I'm happy with my time, although I wanted to break 28. I was 25th of 35 men <40. Six of 17 M40s beat me and one M49 (Mark Billet, also from Club Northwest). I ran a fairly evenly paced race, and pushed hard for the final 1300m loop around the fields. | ||
| Running - Trail / Grass 13:54 [2] 1.46 mi (9:31 / mi) +20m 5:40 / km | |
| Warm down after race. My legs felt totally spent, and it was a great effort to go at anything but a slow pace. I was amazed that I had been able to run so much faster a while earlier (even mounting a pretty good kick at the end). | ||
Tuesday Nov 12 | ||
| Running - Road / Track (road) 1:23:09 [2] 9.5 mi (8:44 / mi) +100m 5:16 / km | |
| Ran to IMA to join the Husky group on the Laurelhurst run, then ran home afterward. My legs were pretty sore and fragile-feeling from Sunday's race. | ||
Sunday Nov 10 | ||
| Running - Road / Track (mostly road) 6:30 [3] 0.95 mi (6:50 / mi) +30m 3:52 / km | |
| Ran to Woodland Park as part of my warm-up for the Pacific Northwest association cross country championships. I didn't feel too hot, and my stride was medium-short. | ||
| Running - Trail / Grass 6:00 [2] 0.8 mi (7:30 / mi) +10m 4:29 / km | |
| Jogging warm-up around the Southwest part of Woodland Park. I was relieved that my legs started feeling somewhat better. | ||
| Running - Trail / Grass race (mostly grass) 35:34 [4] 10 km (3:33 / km) +260m 3:09 / km | |
| shoes: Nike Zoom Waffle - Husky color | ||
| Ran the PNTF cross country champs. I felt surprisingly good for most of the race, considering I haven't been eating enough or well this week, haven't slept enough the last couple of days, haven't rested enough for my legs to feel recovered from the U.S. Champs, and ate breakfast and hydrated too late, so I had a bunch of Pop Tarts and water sloshing around in my stomach and making me burp for most of the race. Anyway, I did okay, easily achieving my goal of breaking 36:00, despite not pushing hard but still getting tired the last 3+ km. I was fewer than four minutes behind Uli (who won in 31:37, 15:44/15:53), which is pretty good for me.
Brad's new course was gnarlier than the old one, with a few steep downhills and a bunch of hairpin turns, sometimes diabolically combined. I measured the climb on the orienteering map and came up with a whopping 260m! If the course hadn't been exceptionally well-marked, I might have mistaken it for orienteering. The ground was wet, and I ran in my old Waffle Racers, but I managed to fall only once. After staying with the lead pack for the first 800m (downhill), I restrained myself to a reasonable pace and lead the stragglers' pack, eventually pulling away from my comrades to finish with a vast gap in front of me and a modest one behind. My splits: 5:28 first mile, 4:54/10:22 3k, 3:31/14:03 4k, 3:34/17:37 5k, 7:08/24:45 7k, 3:36/28:21 8k, 3:48/32:09 9k, 3:26/35:34 10k. | ||
| Running - Road / Track (some grass) 15:20 [2] 1.9 mi (8:04 / mi) +40m 4:42 / km | |
| Warm down after the race: jogged North to Green Lake, along the lake for a bit, then home. | ||
Tuesday Nov 5 | ||
| Cycling (Mt. biking on road) 24:30 [2] 5.44 mi (4:30 / mi) +100m 2:39 / km | |
| Rode to running group (9:45) and home afterward (14:45). My legs felt really beat coming back up the hills. | ||
| Running - Road / Track (road) 47:37 [2] 6.0 mi (7:56 / mi) +100m 4:41 / km | |
| Laurelhurst run with the Husky group. My legs felt sort of tired going up the hill. | ||
Monday Nov 4 | ||
| Orienteering (course setting) 10:00 [3] 1.6 mi (6:14 / mi) +20m 3:44 / km | |
| Hung and picked up controls for the younger class at Aldercrest. My legs felt quick and strong, which was surprising after a weekend of racing. | ||
| Orienteering (course setting / shadowin) 40:00 [2] 5 km (8:00 / km) +40m 7:42 / km | |
| slept:6.5 | ||
| Hung controls, shadowed Chase, and picked up controls for older group class at Hamlin Park. My legs felt really tired when I went out to hang markers. | ||
| Cycling (Mt. biking on road) 31:27 [2] 7.78 mi (4:03 / mi) +190m 2:20 / km | |
| Rode to the Harvard Exit and back. I was trying to see a preview screening, but it was full. My legs felt pretty tired up the hills. | ||
Sunday Nov 3 | ||
| Running - Trail / Grass (mostly grass) 12:30 [2] 1.79 mi (6:58 / mi) +15m 4:14 / km | |
| Warm-up for U.S. Champs day 2. My legs were initially somewhat tired from yesterday's course (and all that climb), but they felt good by the end of the warm-up. | ||
| Orienteering (race) 1:13:19 [4] 11.07 km (6:37 / km) +360m 5:42 / km | |
| spiked:10/14c slept:8.0 | ||
| U.S. Individual Champs, day 2. I had a really good run, with only 2-3 minutes of mistakes. | ||
| Running - Trail / Grass (grass) 5:00 [2] 0.59 mi (8:28 / mi) | |
| Jogging after the race. | ||
| Note | |
| U.S. Champs results:
M-21+ (44) 1 Y May Brian MNOC 80:41 1 76:36 4 157:17 2 N Hawkins William CSU 82:14 2 75:34 3 157:48 3 Y Bone Eric COC 86:34 7 73:19 1 159:53 4 N Waddington Mike GHO 83:47 3 79:56 7 163:43 5 N Benetis Vytenis QOC 84:48 4 81:49 10 166:37 6 N Gusiatnikov Vladimir OCIN 86:02 5 84:21 12 170:23 7 N Duca Nick Gators OC 91:43 12 81:50 11 173:33 8 Y Scarborough James BAOC 96:22 15 78:06 6 174:28 9 N Smith Wil Falcon 91:26 11 84:35 13 176:01 10 Y Riley Wyatt BAOC 89:41 8 86:45 14 176:26 11 N Olaru Maricel CAOC 98:57 17 77:30 5 176:27 12 Y Platt Mikell RMOC 101:28 18 75:28 2 176:56 13 Y Zhyk Sergei DVOA 90:56 10 89:32 15 180:28 14 Y Granovskiy Boris CSU 86:28 6 96:49 23 183:17 15 Y Tharp Nathan NEOOC 91:50 13 91:49 17 183:39 16 Y Reader Syd BAOC 93:48 14 93:22 19 187:10 17 N Mahoney Douglas GHO 97:00 16 91:30 16 188:30 18 Y Veres Mihai DVOA 110:53 22 80:18 8 191:11 19 Y Everett Mark OK 90:37 9 101:04 24 191:41 20 N Bulka Yuri COMPASS 103:17 19 95:39 21 198:56 21 Y Velichko Sergey CTOC 106:35 20 96:23 22 202:58 22 Y Craciunas Flavius CAOC 119:01 26 92:11 18 211:12 23 Y Hall Randy DVOA/SVO 109:00 21 105:12 26 214:12 24 Y Bergeron Eddie SVO 112:32 24 104:59 25 217:31 25 Y Shannon Patrick HVO 129:53 32 94:41 20 224:34 26 N Prior Mark None 112:16 23 115:00 29 227:16 27 Y Cote J-J BSK 121:37 29 107:02 27 228:39 28 Y Young Alan HVO 119:41 27 114:19 28 234:00 29 N Jensen-Tornehed Jonas Vasteras S 116:48 25 137:21 35 54:09 30 N Newbery Piers JOK 131:21 33 123:33 31 254:54 31 N Crowther John HOC 128:05 31 133:42 34 261:47 32 Y Hennelly Declan HVO 121:10 28 142:56 36 264:06 33 Y Pekour Mikhail CAOC 141:22 36 125:22 32 266:44 34 Y Morse Clinton NEOC 124:37 30 147:14 37 271:51 35 Y Kreis Steve SVO 152:05 37 127:46 33 279:51 36 N Sorvik Jens Lunds OK 135:22 34 147:42 38 283:04 Y Tencariu Florin DVOA mp 119:55 30 Y Carr Thomas NTOA 135:39 35 mp N Fransson Hans GHO mp 81:35 9 Y Pittman Daniel GAOC dnf 157:48 39 | ||
Blue - Splits | ||
Saturday Nov 2 | ||
| Running - Road / Track (road) 14:30 [3] 2.35 mi (6:10 / mi) +55m 3:34 / km | |
| Warm-up for day 1 of the U.S. Champs at South Fork, Quantico Creek. My legs felt pretty strong. | ||
| Orienteering (race) 1:26:34 [4] 11.09 km (7:48 / km) +510m 6:21 / km | |
| spiked:10/20c slept:7.8 | ||
| U.S. Individual Champs, day 1, at South Fork, Quantico Creek, in Prince William Forest Park. I wasn't focussing well and made quite a few mistakes--costing several minutes--but mostly ran fairly quickly and didn't give up. My legs felt pretty strong, if a little slow. | ||
Blue - Splits | ||
Friday Nov 1 | ||
| Running - Terrain (some road) 28:48 [2] 4 km (7:12 / km) +125m 6:14 / km | |
| 14:34 warm-up and 14:14 warm-down for U.S. Champs model event. | ||
| Orienteering (model event) 21:13 [3] 2.5 km (8:29 / km) +160m 6:26 / km | |
| Ran U.S. Individual Champs model event course. It was fairly green, but nonetheless not too challenging. My legs felt fairly good (but still not great), in contrast to a couple days ago, when they felt really tired. | ||