Training Archive: eboneIn the 31 days ending 2006-08-31:
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| 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 | H | ||||||||||||||||||||||||||||
Saturday Aug 26 | ||
| Running - Road / Track (road) 19:00 [1] 2.03 mi (9:21 / mi) +55m 5:22 / km | |
| ahr:115 max:135 slept:5.7 shoes: Brooks Cascadia - 1 | ||
| Ran around the block, via the first AV trail, with Maddy. Once I got going, my legs felt fairly good, as if it would've felt pretty good and natural to run faster. Who knows if it really would have; I restrained myself and took it easy.
This AM, I headed up the food tent at the Puyallup Street Scramble, which went smoothly but had only 140-something people, somewhat lighter attendance than the 200 expected, perhaps due to the Pierce County location (a ways South of Seattle). | ||
Thursday Aug 24 | ||
| Cycling (mtb road) 46:56 [2] 12.5 mi (3:45 / mi) +235m 2:12 / km | |
| ahr:135 max:161 rhr:42 slept:10.0 shoes: Nike ACG cycling shoes | ||
| Rode to Jim Siscel's for the COC board meeting and back. 23:56 there and 23:00 back. It felt good to be on the bike again, and my legs felt fairly strong. | ||
Wednesday Aug 23 | ||
| Running - Terrain (tall grass) 49:30 [2] 5.5 mi (9:00 / mi) +40m 5:28 / km | |
| ahr:125 max:145 shoes: VJ Twister (US size 10.5) - 2 | ||
| I was going to Magnuson Park, anyway, so I was planning to do a map run, but I forgot the map, so I just went for a run around the park, trying to run in the tall grass as much as practical. I felt pretty tired and lethargic, and it took effort to keep from settling into a slow jog. I did 4 x 30 second surges, which I've logged separately.
I took a long break to graze on late-season blackberries. Some of them were still shiny and very tasty, but most were dull and had a muted or slightly fermented flavor, and I had to pick carefully. This reminded me that going to the World Champs and the 1000 Day had taken me away from Seattle at the beautiful peak of Summer. This was a little sad, but I don't regret it--it was a great summer. Now I can look forward to early fall, which is usually also a very pleasant time of year in Seattle. | ||
| Running - Trail / Grass intervals (trail) 2:00 [5] 0.41 mi (4:52 / mi) +15m 2:43 / km | |
| ahr:137 max:164 shoes: VJ Twister (US size 10.5) - 2 | ||
| 4 x 30 second fast surges, with 1:30 jogging rest between rest. The lethargic feeling subsided some while I ran rast. | ||
Tuesday Aug 22 | ||
| Note | |
| (rest day) | ||
| Second day of driving. Arrived in Seattle in the late afternoon. | ||
Monday Aug 21 | ||
| Note | |
| (rest day) | ||
| Driving from Colorado back to Seattle. Legs felt very tired every time I set foot outside the car.
Terry and I found the IRS service center in Ogden, Utah (which is actually in a few different buildings spread around town). They apparently don't give tours. On the plus side, we had some very tasty Mexican food (Carnitas) from a lunch cart in front of the courthouse. | ||
Sunday Aug 20 | ||
| Running - Trail / Grass warm up/down 10:30 [2] 1.09 mi (9:37 / mi) +75m 4:56 / km | |
| ahr:137 max:156 shoes: Brooks Cascadia - 1 | ||
| Warm-up before U.S. Individual Champs day 2. My legs often feel better on the second day of a 2-day meet, but not this time. They felt somewhat weak, although not as bad as on Friday. | ||
| Orienteering race (long/classic distance) 1:24:14 [2]*** 12.4 km (6:48 / km) +420m 5:49 / km | |
| ahr:149 max:167 spiked:14/20c shoes: VJ Twister (US size 10.5) - 2 | ||
| Blue course on day 2 of the U.S. Individual Champs. Despite considerable effort to run fast, my heart rate stayed quite low, probably because my legs were fatigued from the rest of racing I've been doing. For the last 20% or so of the course, I felt pretty weak and depleated, and although I didn't slow down significantly, it took a big effort to keep up my moderate pace.
When I turned the map over at the start, it immediately looked confusing and scary, so I went very carefully and deliberately to the first couple controls, as I got into it. I ended up making a few small-to-medium mistakes, but I avoided ever getting really lost (although this required me to come to a full stop on my way to control 14, when I got a bit carried away with my running pace), and that was crucial to my solid run. I probably had about 2 minutes of lost time, not counting really small losses, which were practically unavoidable here. For a long time, I've wanted to orienteer in terrain like this: arid pinion pine (or similar: small) forest, so this run was pretty special. I thought little about the specialness until after I was done, though. | ||
| Running - Road / Track warm up/down (dirt road) 9:09 [1] 0.83 mi (11:01 / mi) +20m 6:22 / km | |
| ahr:111 max:131 shoes: VJ Twister (US size 10.5) - 2 | ||
| Easy warm-down jogging after orienteering. My legs felt tired going up even slight grades. | ||
| Note | |
| I ended up with a silver medal:
1 Mikell Platt LROC M-21+ 1:07:27 (1) 1:22:43 (1) 2:30:10 Gold 2 Eric Bone COC M-21+ 1:12:59 (3) 1:24:19 (2) 2:37:18 Silver 3 William Hawkins CSU M-21+ 1:17:23 (5) 1:28:19 (3) 2:45:42 Bronze 4 Boris Granovskiy CSU M-21+ 1:18:33 (8) 1:30:56 (4) 2:49:29 5 Maricel Olaru CAOC M-21+ 1:16:17 (4) 1:34:47 (5) 2:51:03 6 James Scarborough BAOC M-21+ 1:17:56 (6) 1:35:07 (6) 2:53:03 7 Mark Everett OK M-21+ 1:10:44 (2) 1:43:17 (10) 2:54:01 8 Leif Anderson SAMM M-21+ 1:26:15 (12) 1:40:06 (8) 3:06:21 9 Dan Stoll-Hadayia BAOC M-21+ 1:28:54 (15) 1:42:20 (9) 3:11:14 10 Ross Smith CSU M-21+ 1:19:43 (9) 1:54:26 (15) 3:14:09 11 Vadim Masalkov DVOA M-21+ 1:28:47 (14) 1:47:37 (12) 3:16:24 12 Vladimir Gusiatnikov BAOC M-21+ 1:38:33 (20) 1:38:40 (7) 3:17:13 13 Mark Voit SVO M-21+ 1:20:49 (10) 1:57:35 (16) 3:18:24 14 Clem McGrath DVOA M-21+ 1:28:16 (13) 1:50:32 (13) 3:18:48 15 Christoph Zurcher RMOC M-21+ 1:37:46 (19) 1:44:15 (11) 3:22:01 16 Ted Good QOC M-21+ 1:33:08 (17) 1:52:08 (14) 3:25:16 17 Thomas Carr NTOA M-21+ 1:24:17 (11) 2:03:03 (17) 3:27:20 18 Nikolay Nachev COC M-21+ 1:33:05 (16) 2:03:21 (18) 3:36:26 19 Joe Brautigam WCOC M-21+ 1:35:27 (18) 2:15:46 (20) 3:51:13 20 Patrick Shannon HVO M-21+ 1:53:58 (23) 2:06:18 (19) 4:00:16 21 Jan Merka QOC M-21+ 1:42:15 (21) 2:26:40 (23) 4:08:54 22 Russell Neilson BAOC M-21+ 1:49:37 (22) 2:19:49 (21) 4:09:26 23 J-J Coté LROC M-21+ 1:57:43 (25) 2:26:36 (22) 4:24:19 24 Patrick Nuss OK M-21+ 1:55:36 (24) 2:33:54 (24) 4:29:30 25 Targo Tennisberg SAMM M-21+ 2:34:56 (27) 2:50:13 (25) 5:25:10 Gregory Balter DVOA M-21+ 1:18:28 (7) DNF --:--:-- Jason Poole RMOC M-21+ 2:03:41 (26) DNS --:--:-- Jason Pilcher NTOA M-21+ DNF DNS --:--:-- | ||
Blue Day 2 - Splits | ||
Saturday Aug 19 | ||
| Running - Road / Track warm up/down (dirt road) 8:00 [2] 1.07 mi (7:29 / mi) +20m 4:23 / km | |
| ahr:131 max:152 shoes: Brooks Cascadia - 1 | ||
| Warm-up for U.S. Individual Champs, day 1. My legs didn't feel great, but they didn't feel weak and stiff/sore, which was a big improvement from yesterday. | ||
| Orienteering race (classic) 1:12:56 [3]*** 10.04 km (7:16 / km) +480m 5:52 / km | |
| ahr:155 max:165 spiked:15/20c slept:7.9 shoes: VJ Twister (US size 10.5) - 2 | ||
| Ran day 1 of the U.S. Individual Champs. I pushed well and was having a very good run when I made a big parallel error going to control 18 and lost 3-3.5 minutes, pushing me from a fairly close 2nd to a not-so-close 3rd for the day. The map was hard to read in places, but I made an extra effort to do so, and I got through the technical, rocky section of the course well, only to blow it just minutes from the finish, when I hurried myself and didn't read the map and terrain properly. I turned my right ankle early in the course, and it hurt later in the day after my run. It's the same ankle that I turned thrice during the sprint a few days ago. | ||
| Running - Road / Track warm up/down (dirt road) 9:41 [2] 1.12 mi (8:38 / mi) +25m 5:02 / km | |
| ahr:124 max:136 shoes: VJ Twister (US size 10.5) - 2 | ||
| Warm down jog with Ross after orienteering. | ||
Blue day1 - Splits | ||
Friday Aug 18 | ||
| Running - Road / Track (dirt road, some grass) 6:05 [1] 0.51 mi (11:56 / mi) +6m 7:09 / km | |
| ahr:98 max:110 shoes: VJ Twister (US size 10.5) - 2 | ||
| A little light jogging before running the U.S. Champs model event. | ||
| Orienteering (model event) 18:13 [2]*** 2.3 km (7:55 / km) +105m 6:27 / km | |
| ahr:125 max:144 spiked:6/7c shoes: VJ Twister (US size 10.5) - 2 | ||
| U.S. Champs model event. My legs felt tired, stiff and a bit sore. The uphills were particularly tough. I hoped I would feel better on Saturday for day 1 of the U.S. Champs. | ||
Thursday Aug 17 | ||
| Running - Road / Track warm up/down 7:31 [1] 0.68 mi (11:03 / mi) +40m 5:49 / km | |
| ahr:118 max:137 shoes: VJ Twister (US size 10.5) - 2 | ||
| Easy jogging to the start before orienteering. | ||
| Orienteering (longish middle) 52:40 [2]*** 7.05 mi (7:29 / mi) +200m 4:16 / km | |
| ahr:140 max:153 spiked:14/17c | ||
| Ran the Blue course on A-meet day 3 of the Rocky Mountain 1000 Day, on the First With The Most map. I took it easy, so my legs felt okay, except up the steep hills. I made a few mistakes, probably totalling a couple minutes lost time, including a 180 out of the start for a 40 second loss. The terrain was detailed, and the course was fun and challenging. | ||
| Paddling / Rowing (kayaking) 33:40 [1] 2.4 mi (14:01 / mi) +5m 8:40 / km | |
| ahr:91 max:112 | ||
| Paddled with Terry on the South Platte River in the South part of Denver, CO. There were a few fast-moving sections, which we had to work to paddle up, and we paused to play in a few eddies. | ||
Wednesday Aug 16 | ||
| Running - Trail / Grass warm up/down 10:00 [2] 1.18 mi (8:28 / mi) +10m 5:08 / km | |
| ahr:134 max:154 shoes: Brooks Cascadia - 1 | ||
| Warm-up for 4th leg of the Crystal Relay. | ||
| Orienteering race (relay) 51:21 [3]*** 7.45 km (6:54 / km) +400m 5:26 / km | |
| ahr:162 max:171 spiked:16/19c shoes: VJ Twister (US size 10.5) - 2 | ||
| Ran the 4th leg of the Crystal Relay, starting in 5th place, something like 8-12 minutes behind the 2nd through 4th positioned teams and nearly 17 minutes behind the leaders and eventual winners (CSU). My legs felt a bit weak today, but I pushed hard and ran pretty well, with the glaring exception of two minute-plus mistakes on controls 3 and 14 and a very small miss low on control 12, which cost me maybe 5-10 seconds. We pulled into 4th position but took 3rd due to a QOC anchor-leg mispunch. | ||
| Running - Trail / Grass warm up/down 9:53 [1] 0.86 mi (11:28 / mi) +10m 6:54 / km | |
| ahr:116 max:134 shoes: Brooks Cascadia - 1 | ||
| Very easy warm-down after orienteering. | ||
Tuesday Aug 15 | ||
| Running - Trail / Grass warm up/down 9:00 [2] 1.0 mi (9:00 / mi) +15m 5:21 / km | |
| ahr:122 max:150 shoes: VJ Twister (US size 10.5) - 2 | ||
| Warm-up for the US Team Fundraiser Sprint at the Gates of AMT Hell map. I did a couple strides in addition to easy jogging. My legs felt tired and a bit tight from yesterday. | ||
| Orienteering race (sprint) 19:20 [4]*** 2.9 km (6:40 / km) +160m 5:14 / km | |
| ahr:160 max:174 spiked:10/12c shoes: VJ Twister (US size 10.5) - 2 | ||
| US Team Fundraiser Sprint. I ran fast from the start and hit the first three controls well and pretty quickly. The leg between controls 3 and 4 was uphill and through tough vegetation, and my legs felt quite tired there and for the remainder of the race, especially in the abundant sage brush. I had suboptimal route detours on controls 7 and 8 but otherwise had no technical problems.
I turned my right ankle about three times, the first of which was early in the course, and it was a little sore afterward. | ||
| Running - Trail / Grass intervals (mostly prarie grass) 1:10 [5] 0.25 mi (4:40 / mi) +5m 2:44 / km | |
| shoes: VJ Twister (US size 10.5) - 2 | ||
| Fast running during U.S. Junior-Senior Team challenge sprint relay. It took me a long time to catch my breath afterward. | ||
| Running - Road / Track warm up/down (dirt road) 10:33 [1] 1.0 mi (10:32 / mi) +40m 5:50 / km | |
| ahr:118 max:132 shoes: Brooks Cascadia - 1 | ||
| Warm-down jogging. | ||
| Running - Trail / Grass (hashing, trails) 53:12 [2] 4.84 mi (10:59 / mi) +165m 6:11 / km | |
| ahr:131 max:143 shoes: Brooks Cascadia - 1 | ||
| Ran the first annual 1000 Day Hash. I went at an easy jog and did the shorter "Chicken" loop rather than the "Eagle" route. To complete the hashing experience, I had a beer after I finished. Never before have I gotten buzzed on one beer, but this one hit me surprisingly hard. I guess it was the combination of an empty stomach, just having run and the altitude (or so I was told). I even had a little trouble speaking clearly--weird. | ||
Wednesday Aug 9 | ||
| Event: Rocky Mountain 1000 Day | ||
| Running - Road / Track warm up/down (dirt road) 12:55 [3] 1.76 mi (7:20 / mi) +30m 4:20 / km | |
| ahr:155 max:164 shoes: Brooks Cascadia - 1 | ||
| Warm up run before sprint orienteering at Diamond Bay (Wyoming). Running felt tough on my legs and lungs, probably due to the altitude and/or the past few days of sitting on planes and in the car. | ||
| Orienteering race (sprint) 17:29 [3]*** 3.11 km (5:37 / km) +80m 4:59 / km | |
| ahr:166 max:176 spiked:7/11c shoes: VJ Twister (US size 10.5) - 2 | ||
| Sprint at Diamond Bay. My legs felt okay for the first half of the course, then it got tougher. It felt more like a middle course and pace than a sprint. My execution was pretty good, but I could have done a bit better with a couple route choices and with reading some of the smaller details, especially near a couple of controls. Overall, it was pretty good, considering I spent the last few days sitting down while traveling, and not eating or sleeping so well. | ||
Opening Sprint - Splits | ||
Saturday Aug 5 | ||
| Running - Trail / Grass warm up/down (some dirt road) 14:30 [2] 2.0 mi (7:14 / mi) +55m 4:09 / km | |
| ahr:149 max:164 shoes: Brooks Cascadia - 1 | ||
| Warm-up run before first leg of WOC relay. My legs felt fairly good, but not great. I had a long stride and moderate turnover capacity, but there was also an edge of tiredness. Before the start, I bent forward to stretch my hamstrings and without much trouble put my fists on the ground. That degree of flexibility is usually a sign that I will run well. I don't know if it's an index of muscle recovery, or what. | ||
| Orienteering race (relay) 49:31 [3]*** 7.3 km (6:47 / km) +430m 5:14 / km | |
| ahr:172 max:182 20c shoes: VJ Twister (US size 10.5) - 2 | ||
| WOC relay. I had quite a good run, with only about 1.5 minutes lost time due to navigation errors. I probably lost another 30-40 seconds (but that's just a guess) on one route choice. I stumbled and fell flat on the ground a few seconds after the start, and on the marked route to the start, my legs already felt taxed by the pace. I allowed myself to relax a bit, rather than fighting to keep right on the heels of whatever runner was in front of me, and this made the pace more manageable. The steeper uphills felt tough today, and I was reduced to walking at times. One thing I did really well was to move smoothly through the controls, always knowing where I would be going next. I've been struggling with this for most of the year, so it was nice to have it come together for me when it counted. | ||
| Running - Trail / Grass warm up/down 11:20 [1] 1.19 mi (9:31 / mi) +30m 5:29 / km | |
| ahr:121 max:135 shoes: Brooks Cascadia - 1 | ||
| Easy warm-down jog, mostly with Boris, after the WOC relay. | ||
Friday Aug 4 | ||
| Running - Road / Track warm up/down 6:00 [2] 0.78 mi (7:41 / mi) +10m 4:36 / km | |
| shoes: VJ Twister (US size 10.5) - 2 | ||
| About 3 minutes jogging before orienteering, and about 3 minutes jogging afterward. | ||
| Orienteering (middle distance) 28:14 [2]*** 3.1 km (9:06 / km) +120m 7:38 / km | |
| ahr:155 max:170 12c shoes: VJ Twister (US size 10.5) - 2 | ||
| Orienteering course at Gjern Bakker. I ran open 1 but skipped controls 2-5 and 7-9, cutting off about 1.7 km. I ran harder for the long leg in the middle of the course and the next short leg, and I've logged that separately. It was mostly a good run, but I had one big mistake in a flat marsh area and lost about 3 minutes. I'll have to avoid such lapses tomorrow in the relay. | ||
| Orienteering (middle distance) 9:58 [3]*** 1.5 km (6:39 / km) +60m 5:32 / km | |
| ahr:169 max:175 spiked:1/2c shoes: VJ Twister (US size 10.5) - 2 | ||
| Harder running during orienteering course. I made a small mistake on the short leg after the long one. | ||
Thursday Aug 3 | ||
| Note | |
| (rest day) | ||
| Off day. I was the USOF delegate at the IOF General Assembly. Routine business decisions and sensible measures were taken. Nothing especially stupid or especially brilliant was done. | ||
Wednesday Aug 2 | ||
| Note | |
| My legs feel okay today--just a bit sore. I haven't decided whether to run some or take the day entirely off.
Later: I decided to go for a short run. | ||
| Running - Trail / Grass (some road) 26:30 [2] 3.79 mi (7:00 / mi) +40m 4:12 / km | |
| ahr:141 max:158 shoes: Brooks Cascadia - 1 | ||
| Ran South and East to the park near the Vejlby Landbrugsskole, where I ran around the trails and did three surges: 20, 40 and 60 second intervals (which I've logged separately). My legs started out a tad tired and stiff, but felt somewhat better once I warmed up. I slipped in the mud and scuffed my right shin and knee. There were many bright red-orange slugs out after the earlier rains, so I had to watch my step. | ||
| Running - Trail / Grass intervals (trail) 2:00 [4] 0.4 mi (4:59 / mi) +5m 2:59 / km | |
| ahr:155 max:167 shoes: Brooks Cascadia - 1 | ||
| Three surges (20, 40 and 60 seconds) during my run, with 2 minutes rest between them. It felt fairly good to turn my legs over quickly. | ||
Tuesday Aug 1 | ||
| Running - Road / Track warm up/down (track) 8:00 [3] 1.28 mi (6:14 / mi) +0m 3:53 / km | |
| ahr:157 max:167 slept:6.5 shoes: Brooks Cascadia - 1 | ||
| Brisk warm-up around the track in the stadium before the WOC sprint qualification race. | ||
| Running - Road / Track warm up/down 4:28 [2] 0.54 mi (8:15 / mi) +20m 4:37 / km | |
| shoes: Brooks Cascadia - 1 | ||
| Easier running during warm-up for sprint. | ||
| Orienteering race (sprint) 16:51 [4]**** 2.7 km (6:14 / km) +45m 5:46 / km | |
| ahr:169 max:177 spiked:5/14c shoes: VJ Twister (US size 10.5) - 2 | ||
| WOC Sprint qualification C. I had some hesitations and small misses at various points along the course. My run was suspended for a minute when I collided with Mike Smith, after which I jogged in to the finish.
My legs were still a bit sore and tired in the morning, but they felt better after my warm-up, and I felt pretty good on the course. The course was very creatively set and seemed special enough to be a final course. It was probably the most difficult sprint I've ever done. | ||
| Orienteering race (sprint) 3:00 [2]*** 0.4 km (7:30 / km) | |
| shoes: VJ Twister (US size 10.5) - 2 | ||
| I jogged through the last four controls of my sprint race, pressing my hand to the gash in the left side of my forehead. | ||