Training Archive: eboneIn the 31 days ending 2005-08-31:
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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 | W | |||||||||||||||||||||||||||||||||||||||||
Wednesday Aug 31 | ||
| Cycling (mtb dirt roads/trails) 2:00:00 [2] 23.2 mi (5:10 / mi) +200m 3:08 / km | |
| shoes: Nike ACG cycling shoes | ||
| Rode the BEAST race #4 bike course plus several more miles out and back on the John Wayne Trail with Liz. The ride was mostly upper aerobic (140s to low-150s) but had many stop-and-go parts earlier in the course during which I was not working much. | ||
Tuesday Aug 30 | ||
| Riding scooter 12:00 [2] 2.0 mi (6:00 / mi) +40m 3:31 / km | |
| shoes: Brooks Trance 4 - 1 | ||
| Rode to the U-District and back for a lunch meeting about Street Scramble brand urban orienteering events.
My right foot and ankle didn't bother me, but they are still generally sore today. It's weird that they don't seem to be aggravated by riding a scooter but that they hurt while walking around the house. | ||
| Running - Road / Track (road) 34:00 [2] 4.16 mi (8:10 / mi) +90m 4:46 / km | |
| shoes: Brooks Trance 4 - 1 | ||
| Ran from Terry's, North to 45th St, East to 9th Ave NE, South to the Burke-Gilman, and back via Stone Way. I felt somewhat tired but okay, and it felt good to turn over my legs faster on the downhill parts. | ||
Sunday Aug 28 | ||
| Running - Trail / Grass warm up/down (trail) 13:30 [3] 2.8 km (4:49 / km) +50m 4:26 / km | |
| shoes: VJ Panthers - 1 | ||
| Ran briskly to the start, warming up for day 2 of the U.S. Individual Championships. My legs felt pretty good while warming up. I almost lost the flagging of the marked route to the start, and I had to pause or retrace a few steps in a couple of instances to stay on the route. I ran fairly hard and arrived at the start with about 1:20 to go before my start time--plenty of time. ;-) | ||
| Orienteering race (long distance) 1:29:19 [3]*** 13.9 km (6:26 / km) +380m 5:39 / km | |
| spiked:17/23c shoes: VJ Panthers - 1 | ||
| U.S. Individual Champs day 2 and World Ranking Event. I had a good run, only losing about 3 minutes (maybe a bit more if you count a couple of arguably suboptimal route choices), mostly after I caught Leif Anderson approaching #15 and subsequently began orienteering as if I was running only an intermediate difficulty course. My right foot and ankle, which had been bothering me the night before and in the morning before the race, stopped hurting once I warmed up. Again, the terrain, courses, and map were great! I think this gets my vote as the best U.S. Individual Champs I've been to. | ||
| Note | |
| U.S. Champs results (from http://www.forestrunner.com/orca/uschamps2005/day2... 1 Y Sergei Zhyk 79 DVOA 1:12:59 1 1:27:02 2 2:40:01 2 Y Mikell Platt 58 RMOC 1:14:48 3 1:26:59 1 2:41:47 3 Y Eric Bone 74 COC 1:18:56 6 1:29:19 3 2:48:15 4 N Magnus Johansson 73 GVOC 1:13:26 2 1:37:10 11 2:50:36 5 Y Leif Anderson 85 SAMM 1:15:30 4 1:35:44 10 2:51:14 6 N Taavi Tatsi 78 L-US 1:18:13 5 1:33:59 7 2:52:12 7 Y William Hawkins 77 CSU 1:19:41 7 1:34:02 8 2:53:43 8 Y Dan Stoll-Hadayia 73 BAOC 1:25:15 9 1:30:54 5 2:56:09 9 Y Brian May 71 MNOC 1:25:23 11 1:31:25 6 2:56:48 10 Y Sergey Velichko 62 CTOC 1:27:32 12 1:30:09 4 2:57:41 11 Y Eddie Bergeron 69 SVO 1:22:23 8 1:41:52 14 3:04:15 12 Y Gregory Balter 63 DVOA 1:29:13 14 1:38:05 12 3:07:18 13 Y Syd Reader 72 BAOC 1:27:45 13 1:49:12 16 3:16:57 14 N Mats Müller OLG Basel 1:42:23 22 1:35:04 9 3:17:27 15 N Gabriel Lombriser OLG Basel 1:25:16 10 1:55:00 17 3:20:16 16 Y Randy Hall 65 NONE 1:33:02 17 1:48:10 15 3:21:12 17 N Mikkel Conradi 77 CSU 1:32:13 16 1:56:39 18 3:28:52 18 Y Thomas Carr 66 NTOA 1:29:46 15 2:04:34 20 3:34:20 19 Y Erik Osborn 74 OME 1:34:03 18 2:04:48 21 3:38:51 20 Y Nikolay Nachev 77 COC 1:40:40 21 1:59:26 19 3:40:06 21 Y Jonathan Campbell 74 CSU 1:34:44 19 2:07:38 23 3:42:22 22 Y Mark Prior 75 BAOC 1:56:20 26 2:05:31 22 4:01:51 23 Y Tor Gudmundsen 63 EWOC 1:45:54 23 2:33:47 26 4:19:41 24 Y JJ Cote 61 RMOC 2:16:32 28 2:28:55 25 4:45:27 25 Y Patrick Shannon 79 HVO 2:37:09 32 2:12:52 24 4:50:01 26 N Russell Neilson 79 BAOC 2:31:46 30 2:35:22 27 5:07:08 27 N Rex Winterbottom 74 BAOC 2:21:32 29 2:47:16 28 5:08:48 28 Y Barbara Bryant 62 NEOC 2:48:46 33 2:53:59 29 5:42:45 N Brian Fleming 83 NONE mp dnf N Maricel Olaru 78 CAOC mp 1:39:35 13 N Mike Cummer 72 NONE mp ot Y Bill Cusworth 67 COC 1:37:42 20 dnf N Peter Graham 80 BAOC 2:02:57 27 ot N Dave Russell 60 CROC 2:33:33 31 ot N Tim Derrick 66 LAOC 1:46:25 24 dns N Thomas Nipen 84 GVOC 1:53:37 25 dns | ||
Saturday Aug 27 | ||
| Running - Trail / Grass warm up/down (trail) 8:00 [2] 1.07 mi (7:29 / mi) +5m 4:35 / km | |
| shoes: VJ Panthers - 1 | ||
| Warm up for day 1 of the U.S. Individual Orienteering Championships. I felt pretty good. | ||
| Orienteering race (classic) 1:18:56 [3]*** 10.7 km (7:23 / km) +400m 6:13 / km | |
| shoes: VJ Panthers - 1 | ||
| Ran U.S. Champs, day 1. I had a good run going until about control 18, and I lost about 4 minutes from that point to the finish, mostly in the subtle, forested lava field terrain. Still, my run was decent. | ||
Blue - Splits | ||
Blue - Splits | ||
Friday Aug 26 | ||
| Running - Trail / Grass warm up/down (trail / terrain) 23:00 [2] 4.76 km (4:50 / km) +50m 4:35 / km | |
| shoes: VJ Panthers - 1 | ||
| Ran to the U.S. Champs model event start and back. | ||
| Orienteering (model event) 22:00 [2]*** 2.5 km (8:48 / km) +75m 7:39 / km | |
| shoes: VJ Panthers - 1 | ||
| Ran the U.S. Champs model event. I felt fairly good and ran decently, but with maybe a couple minutes lost time. | ||
Thursday Aug 25 | ||
| Running - Road / Track warm up/down 8:00 [2] 1.0 mi (7:59 / mi) +5m 4:54 / km | |
| shoes: VJ Panthers - 1 | ||
| Warmed up for PNWOF relay at Lava Butte. | ||
| Orienteering race (relay) 42:32 [3]*** 7.5 km (5:40 / km) +150m 5:09 / km | |
| shoes: VJ Panthers - 1 | ||
| Ran PNWOF relay on a team with Bill Cusworth and Dana Breseman. We won the Junior category, thanks to Bill and Dana. I almost gave up our 2nd position (overall, behind an Open category team) by making about a 4-minute mistake on control #9, making a parallel error and stopping substantially short. Eddie, Thorsten, and Jon then caught up to me, and Eddie and I had a duel to the finish that I narrowly won. | ||
| Orienteering (shadowing / coaching) 25:00 [1]*** 2.5 km (10:00 / km) +50m 9:05 / km | |
| shoes: VJ Panthers - 1 | ||
| Junior camp orienteering training at Lava Butte. | ||
Wednesday Aug 24 | ||
| Running - Road / Track warm up/down 5:00 [2] 0.67 mi (7:27 / mi) | |
| shoes: VJ Panthers - 1 | ||
| Brief warm-up for PNWOF sprint at COCC campus. I felt fairly good. | ||
| Orienteering race (sprint) 14:22 [4]*** 2.7 km (5:19 / km) +60m 4:47 / km | |
| shoes: VJ Panthers - 1 | ||
| Ran PNWOF sprint at Central Oregon Community College campus in Bend, OR. I had a few mistakes for around a minute of total lost time, but no disasters. The course was fun, although it was mostly in the forest. | ||
| Running - Road / Track warm up/down 3:00 [2] 0.4 mi (7:30 / mi) | |
| shoes: VJ Panthers - 1 | ||
| Very brief warm-up for the PNWOF middle distance race at Arnold Ice Cave. | ||
| Orienteering race (middle distance) 14:00 [3]*** 2.43 km (5:46 / km) +50m 5:13 / km | |
| shoes: VJ Panthers - 1 | ||
| First part of middle distance race at Arnold Ice Cave. I dropped out after control 7 (I think it was #7) because I was having some heart arhythmias--skipped beats--and I didn't want to chance dropping dead on the course or something. Normally, I would have waited for skipped beats to subside, but for these factors:
1. the skipped beats persisted for several minutes. 2. I had just had an apparently viral illness with severe flu-like body aches. 3. I had been under a great deal of stress preparing for the BEAST race on Monday. 4. I hadn't been eating or sleeping well lately (largely because of being busy preparing for the BEAST race). On the plus side, I was having a strong run when I quit, having caught Eddie Bergeron early. I had a couple of mistakes under my belt, but nothing big. | ||
| Note | |
| After dropping out and walking for about 5-8 minutes, the skipped beats went away (or should I say, the beats came back?). From the main road, I saw Leif stopping to read his map on the way in to one of the controls. | ||
| Orienteering (shadowing / coaching) 30:00 [1]*** 2.5 mi (11:59 / mi) +50m 7:01 / km | |
| shoes: VJ Panthers - 1 | ||
| Junior camp training at Arnold Ice Cave. We did some control picking in the most detailed area of the map, retrieving a few markers on the way back. My group did great, for yellow and orange course runners. | ||
Sprint 1 (Long) - Splits | ||
Monday Aug 22 | ||
| Orienteering (vetting) 40:00 [2]*** 5 km (8:00 / km) +40m 7:42 / km | |
| shoes: Salomon trail/AR shoes | ||
| Test running BEAST race #4 orienteering course (although a modified version). I made a few map corrections and control/description notes as I went. | ||
| Cycling (mtb dirt roads/trails) 51:00 [2]* 10.5 mi (4:51 / mi) +200m 2:51 / km | |
| shoes: Nike ACG cycling shoes | ||
| Setting course markers for the BEAST race #4 bike course. | ||
| Orienteering (control setting) 7:00 [2] 0.9 km (7:47 / km) | |
| shoes: Salomon trail/AR shoes | ||
| Set controls for the beginning of the BEAST race #4 orienteering course. | ||
| Cycling (mtb road) 10:00 [1] 1.48 mi (6:45 / mi) +10m 4:07 / km | |
| shoes: Nike ACG cycling shoes | ||
| Biking back and forth between the start/finish and the underwater orienteering test checkpoint. | ||
Saturday Aug 20 | ||
| Event: 2005 PNWOF and 2005 USA Champs | ||
Friday Aug 19 | ||
| Running - Trail / Grass 30:00 [2] 3.75 mi (7:59 / mi) +50m 4:46 / km | |
| shoes: Salomon trail/AR shoes | ||
| Running while mapping and course planning at Rattlesnake Lake. | ||
| Cycling (mtb dirt roads/trails) 45:00 [1] 7.5 mi (6:00 / mi) +70m 3:37 / km | |
| shoes: Nike ACG cycling shoes | ||
| Biking in the Rattlesnake area while mapping and course setting. | ||
Thursday Aug 18 | ||
| Paddling / Rowing (kayaking) 26:00 [2] 1.9 mi (13:40 / mi) | |
| Paddled around Rattlesnake Lake. I felt somewhat rusty, presumably since I haven't paddled much lately. | ||
| Running - Trail / Grass (trail) 1:00:00 [2]** 6.0 mi (10:00 / mi) +350m 5:16 / km | |
| shoes: Brooks Trance 4 - 1 | ||
| Running while course vetting and mapping at Rattlesnake Lake, including up to Rattlesnake Ledge and back. | ||
| Running - Road / Track intervals (road) 8:10 [4] 1.5 mi (5:26 / mi) +35m 3:09 / km | |
| shoes: Salomon trail/AR shoes | ||
| Ran 10 x ~49 seconds up the road from the small parking area entrance at Rattlesnake Lake to the crosswalk just before the roundabout next to the Iron Horse State Park parking lot. I took about 1:30 jogging back recovery after each repeat. The last 3 or 4 repeats felt tough. | ||
| Running - Road / Track warm up/down (road / gravel) 25:30 [2] 2.9 mi (8:47 / mi) | |
| shoes: Salomon trail/AR shoes | ||
| 13:30 recovery jogging during interval workout, then 12:00 warm down jog afterward. | ||
Wednesday Aug 17 | ||
| Orienteering (vetting) 48:38 [2]*** 7.3 km (6:40 / km) +280m 5:35 / km | |
| ahr:142 max:162 shoes: VJ Panthers - 1 | ||
| Vetting at Cle Elum Ridge. I felt fairly good. | ||
| Cycling (mtb dirt roads/trails) 50:00 [2]* 10.5 mi (4:46 / mi) +200m 2:48 / km | |
| shoes: Nike ACG cycling shoes | ||
| Biking while BEAST race course vetting in the vicinity of Rattlesnake Lake. | ||
Sunday Aug 14 | ||
| Running - Road / Track warm up/down (road) 10:00 [2]* 1.43 mi (7:00 / mi) +10m 4:15 / km | |
| ahr:148 shoes: Salomon trail/AR shoes | ||
| Warmed up for the WOC relay. I felt fairly good but not great. | ||
| Running - Trail / Grass warm up/down (grass) 45 [5] 0.17 mi (4:23 / mi) | |
| shoes: VJ Twister (US size 10.5) - 1 | ||
| 2 x 20-30 second fast strides during my warm up for the WOC relay. | ||
| Orienteering race (relay) 57:11 [3]*** 6.6 km (8:40 / km) +560m 6:05 / km | |
| ahr:168 max:181 shoes: VJ Twister (US size 10.5) - 1 | ||
| Ran the first leg of the WOC relay. The race went out quite fast at the start, and it was immediately difficult to keep up with the pack. At the start triangle, I made a 5-10 second route wobble from indecisiveness, and I was then behind the pack. Still, I pushed hard and kept running strongly after the pack had gotten away up the first big climb. I was pretty focussed and clean, losing perhaps 2 minutes on the whole course (not counting the efficiency lost by not running in a pack). Physically, I felt the best I had during WOC, and I was able to run pretty strongly throughout the race, including up many of the hills. | ||
| Note | |
| Again, the climb was under-reported at 435 meters. I climbed 560 meters, and it's hard to see how I could have cut over 100 meters out of this and had anything that could be considered an "optimum" route (if that is even the standard that was used). I prefer "shortest reasonable route" climb measurement. It appears to me that the WOC organizers used the "least theoretically possible climb" metric, which is not particularly realistic or meaningful for someone running the course. | ||
| Calisthenics / Dance (dancing) 45:00 [1] | |
| Dancing at WOC party to bad karaoke. | ||
Saturday Aug 13 | ||
| Running - Road / Track (some trails/terrain) 59:00 [2] 6.94 mi (8:30 / mi) +120m 5:01 / km | |
| ahr:138 max:151 shoes: Salomon trail/AR shoes | ||
| Ran on roads and in the model terrain near Tsukude with Boris, Tom, William and Jaime (Boris' friend). (William and Jaime ran part of the way with us.) The run felt pretty good and relaxed, and the sun and heat felt quite tolerable. Maybe I finally acclimatized. | ||
Thursday Aug 11 | ||
| Running - Trail / Grass warm up/down (some road) 3:00 [2] 0.34 mi (8:49 / mi) +30m 4:18 / km | |
| shoes: VJ Twister (US size 10.5) - 1 | ||
| Brief warm-up, mostly jogging to the start, for the middle distance B-final. | ||
| Orienteering race (middle distance) 45:27 [3]*** 4.7 km (9:40 / km) +300m 7:20 / km | |
| ahr:159 max:174 | ||
| Ran the WOC middle distance B-final. I felt fairly good but didn't push very hard. I had a few mistakes, including some poor routes and many hesitations. Still, there were no serious misses. | ||
| Running - Road / Track warm up/down (road) 8:00 [2] 0.9 mi (8:52 / mi) +5m 5:26 / km | |
| Warm-down jog with Brent and Jon (I think). | ||
Wednesday Aug 10 | ||
| Running - Trail / Grass warm up/down 12:00 [2]* 1.6 mi (7:30 / mi) +60m 4:10 / km | |
| ahr:148 shoes: VJ Panthers - 1 | ||
| Warmed up for the WOC sprint qualification race. My legs felt somewhat tired, but not too bad. It was quite warm, as it has been here. | ||
| Orienteering race (sprint) 19:04 [4]*** 2.1 km (9:05 / km) +150m 6:41 / km | |
| ahr:172 max:188 shoes: VJ Twister (US size 10.5) - 1 | ||
| Ran the WOC sprint qualification race. I started feeling sluggish after the first few controls, but I didn't feel as bad as I did during the long qualification race. Technically, I had a fair performance, avoiding misses but having some hesitations and poor route choices--nothing horrible but nothing to be particularly proud of, either. I went pretty straight on the second long leg, rather than taking the faster trail around to the left, and that was probably my biggest time loss (around 1 minute?) Mercifully, a light rain began to fall just minutes before I started running, so I wasn't quite as hot as I had been during other runs here. | ||
| Running - Road / Track warm up/down (road) 10:00 [1] 1.0 mi (10:00 / mi) | |
| shoes: VJ Twister (US size 10.5) - 1 | ||
| Easy warm-down with Boris after the sprint. | ||
Tuesday Aug 9 | ||
| Orienteering (model event) 50:31 [2]*** 4.59 km (11:00 / km) +250m 8:39 / km | |
| ahr:125 max:145 (injured) shoes: VJ Twister (US size 10.5) - 1 | ||
| I ran the model event at the WOC sprint terrain, which was green, steep, and full of spider webs. I felt tired, and my sacrum hurt significantly when I ducked under low branches. | ||
Monday Aug 8 | ||
| Running - Road / Track warm up/down (some trail) 17:00 [2] 2.13 mi (7:59 / mi) +80m 4:26 / km | |
| ahr:148 shoes: VJ Twister (US size 10.5) - 1 | ||
| Warmed up for the World Orienteering Champs long distance qualification race. I felt decent while warming up. | ||
| Orienteering race (long distance) 1:24:25 [3]*** 7.9 mi (10:40 / mi) +745m 5:08 / km | |
| ahr:160 max:173 shoes: VJ Twister (US size 10.5) - 1 | ||
| WOC long distance qualification race: I felt tired and slow from the start and for most of the race, getting somewhat of a second wind a control or two before the coaching/spectator control. My navigation was decent but not great, and I had a few minutes of lost time but no large navigation mistakes. It was disappointing to feel exhausted in the beginning after all the careful mental and physical preparation. Note that the climb was advertised as 510 meters, however I actually climbed 745 on my route, including arguably 50-100 meters of superfluous (error) climb, but the climb was--in my opinion--nonetheless chronically under-measured or under-reported for the WOC courses. | ||
| Note | |
| I may have performed poorly, but at least I achieved my goal of being highly mentally prepared for the conditions of the course (better than I have been at past WOCs). | ||
Sunday Aug 7 | ||
| Event: WOC 2005 | ||
| Running - Road / Track (some trails/terrain) 34:00 [2]* 4.8 mi (7:04 / mi) +75m 4:12 / km | |
| ahr:150 max:164 (injured) shoes: Salomon trail/AR shoes | ||
| I went for a brisk before-dinner run around the streets of Tsukude, heading North on the main road to the nearby map, through the map on the trails and roads, and back around the perimeter roads. I felt fairly good.
My sacrum bothered me only mildly during the run, although it hurts when I flex my gluteus muscles hard, jump or otherwise cause it much shock. | ||
Friday Aug 5 | ||
| Walking (uphill) 10:00 [2] 0.5 mi (19:58 / mi) +150m 6:26 / km | |
| (injured) shoes: Salomon trail/AR shoes | ||
| Vigorous walking at Mt. Horaiji (sp?), up a steep hill, much of it on the hundreds of stairs there.
My sacrum hurts today. | ||
Thursday Aug 4 | ||
| Running - Road / Track warm up/down (road) 20:00 [2] 2.5 mi (7:59 / mi) +15m 4:53 / km | |
| ahr:138 shoes: VJ Twister (US size 10.5) - 1 | ||
| Ran from Tsukude HS to the model venue (9 minutes) to run the sprint practice course and back (11 min.) I went in the mid-afternoon, so it was hot, Hot, HOT! | ||
| Orienteering race (sprint) 21:27 [3]*** 2.5 km (8:35 / km) +140m 6:42 / km | |
| ahr:161 max:170 spiked:13/15c shoes: VJ Twister (US size 10.5) - 1 | ||
| Ran the model sprint practice course, making a rare 180-degree error on 3 to 4 and thereby losing 1.5 minutes or more. I felt quite hot for the last 5 minutes of the run, and after the run, I immediately went to sit in the shade. After 10 minutes, my heart rate was still 100. | ||
| Note | |
| (injured) | ||
| The team took a trip to an establishment with hot baths and a swimming pool with waterslide. The water at the bottom of the slide was shallow, and I went off the end in a sitting position, smacking my sacrum on the bottom of the pool pretty hard. It kept hurting afterward. | ||
Wednesday Aug 3 | ||
| Orienteering 39:27 [2]*** 3.03 km (13:01 / km) +200m 9:47 / km | |
| ahr:140 max:158 slept:8.0 shoes: VJ Twister (US size 10.5) - 1 | ||
| Training on model map. I didn't push, but it was warm and hilly, so my heart rate still went into the upper 150s while walking/jogging up some of the hills. The terrain is mostly pretty navigable, but the areas of bamboo undergrowth hiding downed logs can be treacherous. | ||