Training Archive: eboneIn the 30 days ending 2003-09-30:
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| 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 | S | M | T | ||||||||||||||||||||||
Tuesday Sep 30 | ||
| Note | |
| Did about 4 hours of cross country hiking with Terry around Heather Meadows and Mt. Baker ski area. We were doing GPS and USGS navigation training. My average heart rate was about 80, so I'm not logging it as training. | ||
Sunday Sep 28 | ||
| Orienteering (training) 54:25 [2] 5.5 km (9:54 / km) +10m 9:48 / km | |
| ahr:140 max:152 | ||
| Ran orienteering course 4 at Lake Sammamish State Park. I took it easy, since I raced yesterday. I got caught up in green a few times, but hardly got scratched at all. It was fun. My legs felt a bit tired, but not that sore. My left arch bothered me a bit, probably from the strain of running in waffle racers then O shoes.
Splits and heart rates: 331 127, 250 126, 335 143, 121 135, 251 134, 338 143, 431 135, 1238 130, 954 135, 312 139, 441 143, 144 144 | ||
| Cycling (Mt. biking on road) 20:39 [2] 5.0 mi (4:07 / mi) +100m 2:25 / km | |
| ahr:139 | ||
| Rode to Nic and Amber's. | ||
4 - Splits | ||
Saturday Sep 27 | ||
| Running - Road / Track (mostly road) 11:00 [2] 1.57 mi (7:00 / mi) +10m 4:16 / km | |
| Warm up for UW Sundodger Invitational cross country race at Lincoln Park. | ||
| Running - Trail / Grass (race) 27:51 [4] 7.93 km (3:31 / km) +105m 3:18 / km | |
| ahr:170 max:182 slept:6.5 shoes: Nike Zoom Waffle - Husky color | ||
| Ran Sundodger cross country race, the open division. I placed 115th out of 203 men. During the warm up, I had felt tired from Thursday's run with Uli, but I didn't feel so bad during the race. Still, I didn't have the legs for running fast, so I just cruised at 5:45-5:50 mile pace for most of the race, just a bit under my lactate threshold.
Miles: 5:20/168 HR, 5:52/168, 5:48/169, 5:44/173, ~5:30?/182 | ||
Friday Sep 26 | ||
| Running - Road / Track (road) 37:00 [2] 5.0 mi (7:24 / mi) +170m 4:10 / km | |
| ahr:140 | ||
| Ran home from Terry's, then back there a while later. My legs felt pretty tired from yesterday's run with Uli. | ||
Thursday Sep 25 | ||
| Running - Road / Track (some trail/grass) 42:30 [3] 7.15 mi (5:57 / mi) +140m 3:29 / km | |
| ahr:163 max:170 | ||
| Part of Seattle Running Company run. I ran with Uli, and my heart rate went up to 170 a few times. Most of the time, it was around 164. We met up with Courtney at 24th and Interlaken and went somewhat more slowly for the remainder of the run. | ||
| Running - Road / Track (some trail) 17:20 [2] 2.33 mi (7:25 / mi) +80m 4:11 / km | |
| ahr:152 | ||
| Remainder of the Seattle Running Company run. | ||
Wednesday Sep 24 | ||
| Orienteering (course setting) 20:00 [2] 2.86 km (7:00 / km) | |
| Setting up and taking down controls at Aldercrest and Brugger's Bog Park for Shoreline HEE class. I lost a control :-( | ||
Tuesday Sep 23 | ||
| Orienteering (street O training) 40:44 [2] 8.43 km (4:50 / km) +125m 4:30 / km | |
| ahr:152 max:159 slept:8.5 | ||
| Meridian neighborhood street O, with courses by Anneliese. I ran easy to medium pace, and my heart rate went up pretty readily, probably because of tiredness after yesterday's very long training. My legs felt pretty good, except for a fleeting bit of cramping. I made one mistake, an overshot to the wrong alley that cost me about a minute. | ||
Monday Sep 22 | ||
| Orienteering (rogaining) 6:18:10 [2] 24.7 km (15:19 / km) +1400m 11:56 / km | |
| ahr:132 max:160 slept:4.0 (sick) | ||
| Rogaine training course (no markers out) with William Emerson in Cle Elum Ridge and Teanaway area. We ran out of water after about 4:35 out, so the end was tough for me (but not for William, who averaged an HR of 116). Weather: 80F and clear with variable breeze. | ||
Saturday Sep 20 | ||
| Cycling (Mt. bike) 10:00 [2] 2.0 mi (4:59 / mi) | |
| (sick) | ||
| Rode to Woodland Park and back for the O meet. | ||
| Orienteering (training) 42:00 [1] 3.4 km (12:21 / km) +95m 10:50 / km | |
| (sick) | ||
| Ran course 4 at Woodland Park as a training exercise with William Emerson. | ||
Friday Sep 19 | ||
| Cycling (Mt. biking on road) 52:00 [2] 10.95 mi (4:44 / mi) | |
| (sick) | ||
| Rode downtown (25 min.) to meet Lynn.
Rode from Madson's to Overlake Transit Center (10 min.) Rode home from Montlake (17 min.) | ||
| Running - Trail / Grass (grass / road) 5:00 [4] 1.0 mi (4:59 / mi) | |
| (sick) | ||
| Running while playing tag with the Madson boys and a neighbor boy. Good fartlek training! | ||
Thursday Sep 18 | ||
| Cycling 12:00 [1] 2.18 mi (5:29 / mi) | |
| (sick) | ||
| Rode to U-district and back. | ||
Wednesday Sep 17 | ||
| Cycling (Mt. biking on road) 1:15:00 [2] 17.0 mi (4:23 / mi) | |
| Rode to class at Shoreline HEE (34 minutes) and back home (41 minutes). I felt pretty tired from the weekend. | ||
| Cycling (Mt. biking on road) 7:30 [3] 1.93 mi (3:53 / mi) +30m 2:18 / km | |
| Rode to 65th and 26th on the way to the Club Northwest cross country meeting at Magnuson. | ||
| Running - Road / Track (road w/backpack) 17:00 [3] 2.7 mi (6:18 / mi) +80m 3:35 / km | |
| Ran the rest of the way to building 11 at Sand Point. | ||
| Running - Road / Track (road w/backpack) 17:00 [2] 2.14 mi (7:56 / mi) +120m 4:12 / km | |
| Ran to bike. | ||
| Cycling (Mt. biking on road) 10:30 [2] 1.93 mi (5:26 / mi) +55m 3:06 / km | |
| Rode home. | ||
Tuesday Sep 16 | ||
| Running - Trail / Grass (trail) 40:00 [1] 3.5 mi (11:25 / mi) +150m 6:16 / km | |
| Easy run at Edgewood Park with Terry. It was a gorgeous day for a run. I was surprised not to be sore at all from U.S. Champs. | ||
Sunday Sep 14 | ||
| Running - Road / Track (road) 8:00 [2] 1.19 mi (6:43 / mi) | |
| Warm-up for U.S. Champs day 2. | ||
| Orienteering (race) 1:37:11 [3] 10.6 km (9:10 / km) +375m 7:47 / km | |
| ahr:155 | ||
| U.S. Champs day 2. | ||
| Note | |
| U.S. Champs results (from http://www.baoc.org/results/r03/r030914.html):
1 Eric Bone COC 1:47:22 1 1:37:11 5 3:24:33 WRE Yes 2 Petri Forsman DELTA 1:54:30 2 1:33:02 4 3:27:32 No 3 Brian May MNOC 2:00:43 3 1:28:34 2 3:29:17 WRE Yes 4 Taavi Tatsi ILVES 2:08:48 6 1:31:46 3 3:40:34 No 5 Andy Dale ORCA 2:04:31 5 1:42:12 7 3:46:43 WRE No 6 Wyatt Riley BAOC 2:02:16 4 1:51:53 12 3:54:09 WRE Yes 7 Sergei Zhyk DVOA 2:14:16 8 1:44:05 8 3:58:21 WRE Yes 8 Syd Reader BAOC 2:12:45 7 1:49:46 11 4:02:31 WRE Yes 9 James Scarborough BAOC 2:38:44 12 1:39:12 6 4:17:56 WRE Yes 10 Randy Hall DVOA 2:27:16 9 1:52:17 13 4:19:33 WRE Yes 11 Eddie Bergeron SVO 2:44:56 16 1:47:32 10 4:32:28 Yes 12 Mihai Veres DVOA 2:32:58 10 2:03:33 17 4:36:31 WRE Yes 13 Jon Torrance OOC 2:39:44 13 2:00:14 16 4:39:58 WRE No 14 Ross Smith CSU 2:42:12 15 2:17:10 20 4:59:22 Yes 15 Erik Osborn ORCA 2:41:05 14 2:22:48 21 5:03:53 No 16 J-J Cote RMOC 2:47:47 17 2:42:45 24 5:30:32 Yes 17 Mutsumi Sugizaki BAOC 2:58:22 19 2:32:46 22 5:31:08 No Mikell Platt RMOC 2:37:23 11 OVT Yes Mark Prior BAOC 2:50:37 18 OVT Yes Michael Prindiville BAOC 2:58:38 20 DNF No Rex Winterbottom BAOC 3:07:10 21 OVT WRE No Vadim Masalkov BAOC 3:48:35 22 DNF WRE No Brian Moore RMOC OVT 2:37:51 23 Yes John Crowther HOC OVT OVT No Travis Parker none OVT OVT No Francois Leonard BAOC OVT DNF No Novak Thompson BAOC OVT DNS No William Hawkins CSU DNF 1:27:27 1 WRE Yes Dan Stoll-Hadayia BAOC DNF 1:45:57 9 WRE Yes Boris Granovskiy CSU DNF 1:59:04 14 WRE Yes Greg Walker CSU DNF 1:59:28 15 Yes Martin Farenfield GAOC DNF 2:04:35 18 Yes Vladimir Gusiatnikov BAOC DNF 2:04:37 19 WRE No Liam Corner MDOC DNF 2:52:42 25 No Nik Weber GCO DNF OVT Yes Doug Bass SDO DNF DNF No Mike Cummer none DNF DNF WRE No | ||
Blue - Splits | ||
Saturday Sep 13 | ||
| Running - Road / Track (road) 12:00 [3] 1.85 mi (6:29 / mi) | |
| slept:7.5 | ||
| Warm-up for U.S. Champs day 1 at Fallen Leaf Lake. My legs felt pretty good, given the elevation--a bit of snap in the stride. | ||
| Orienteering (race) 1:47:22 [3] 11.6 km (9:15 / km) +420m 7:50 / km | |
| ahr:155 | ||
| U.S. Champs day 1. I avoided big mistakes, which was not easy but was important to good performance on this terrain/map/course combination. I ran fairly hard early on, then eased up a bit on parts toward the middle and end to avoid (more) errors. Lost time was 10+ minutes. | ||
| Running - Road / Track (road) 7:00 [1] 0.47 mi (14:54 / mi) | |
| Warm-down jog back to the car. | ||
Blue - Splits | ||
Friday Sep 12 | ||
| Running - Road / Track (road) 7:00 [2] 1.0 mi (7:00 / mi) | |
| Warm-up for U.S. Champs model event at Fallen Leaf Lake. | ||