Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ebone

In the 7 days ending Nov 17, 2001:

activity

time

miles

Running - Easy

3:19:15

23.35

(8:32)

37.58

(5:18)

Running - Barely

37:44

2.92

(12:55)

4.7

(8:02)

Running - Pace

16:57

2.68

(6:20)

4.31

(3:56)

Running - Tempo

8:36

1.5

(5:44)

2.41

(3:34)

Running - Sprint

2:08

0.5

(4:16)

0.81

(2:39)

Total

4:24:40

30.95

(8:33)

49.81

(5:19)

1:40

0:00

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Saturday Nov 17, 2001 #

Running - Barely (trail / grass) 10:00 [1] 0.83 mi (12:03 / mi)

Warm-up for Lincoln Park O' meet: Some running, some jogging in place.

Running - Pace (orienteering) 10:21 [4] 2.3 km (4:30 / km)

Ran Winter Series meet 2 at Lincoln Park. The course 4 map had the trails left off, so the navigation relied on the plethora of vegetation changes and manmade features. (There are only a couple of significant contour features at Lincoln Park.)

4 - Splits

Thursday Nov 15, 2001 #

Running - Easy (orienteering) 20:00 [2] 2.3 km (8:42 / km)

7:30 AM - Ran around Hamlin Park checking my courses for the final day of my orienteering class. There was quite a bit of standing around time interspersed with the running, among vetting myself, tying streamers and making map corrections.

Running - Easy (orienteering) 35:00 [2] 4.38 km (7:59 / km)

Mid-day: Hanging and taking down controls for the final orienteering class of the trimester. My legs were trashed from Tuesday, but it was relaxing to jog. The kids did really well on the courses. I guess the class worked.

Tuesday Nov 13, 2001 #

Running - Easy (road) 1:13:34 [2] 10.05 mi (7:19 / mi)

Ran to IMA for running group, but they had already left, so I ran the Laurelhurst run and eventually caught up to them. I left the group near Ravenna, went up through the park, along Ravenna Blvd, then to Woodland Park track for the Club Northwest workout via 65th St. and Greenlake Way. My legs felt sort of heavy and slow for much of the run, but that could have been because my running pants were sagging with rainwater.

Running - Tempo (track, muddy) 8:36 [3] 1.5 mi (5:44 / mi)

Ran 2x1200 meters at tempo pace, with 1 minute rest in between. On the first rep, I went out a bit fast for the first lap, 82-83, but then I settled into pace. Times: 4:16, 4:20. I took 2:56 rest before continuing on to the two race pace kilometers.

Running - Pace (track, muddy) 6:36 [4] 1.25 mi (5:17 / mi)

Ran 2x1000 meters with 2 minutes rest between reps. It felt really tough, and I had to push to run that pace. That's not surprising, given my recent dearth of training, let alone race pace training. Times: 3:19, 3:17. Pulses after the first one: Exercise, ~180; recovery, 132. I took 6:47 rest before doing the 200m strides.

Running - Sprint (track, muddy) 2:08 [5] 0.5 mi (4:16 / mi)

Ran 4x200 meter strides, with about 1:15 rest in between. It felt good to run fast, but I was dying at the ends of the last couple. Times: 33.1 32.7 31.3 31.4

Running - Easy (road) 9:45 [2] 1.0 mi (9:45 / mi)

Jogged home from the track, via 51st St. I was really beat, and the lower outside of my right knee hurt some, particularly toward the end of the warm down.

Monday Nov 12, 2001 #

Running - Barely (road) 8:58 [1] 0.87 mi (10:18 / mi)

Jogged to the vet with Bernie. The sky to the West was salmon color below the rainclouds.

Sunday Nov 11, 2001 #

Running - Barely (road) 18:46 [1] 1.22 mi (15:23 / mi)

Ran around the neighborhood with Bernie.

Running - Easy (road) 1:00:56 [2] 8.15 mi (7:29 / mi)

Ran to U. District post office, through campus to the Burke-Gilman Trail, on the trail to NE 65th St, West on 65th to I-5, then home via 5th Ave (and up the hill on 56th). I pushed slightly for parts of this run, including up the hills, and it felt tough, even though I wasn't running fast. My legs felt slow. The cross country race next Sunday is going to be brutal.

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