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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ebone

In the 7 days ending Dec 10, 2001:

activity # timemileskm+m
  Running - Easy5 2:30:57 18.55(8:08) 29.85(5:03)
  Running - Tempo3 1:28:19 8.27(10:41) 13.31(6:38)
  Cycling3 1:10:39 14.47(4:53) 23.29(3:02)
  Running - Pace1 39:13 3.23(12:08) 5.2(7:33)
  Running - Sprint1 3:17 0.63(5:11) 1.02(3:13)
  Total6 5:52:25 45.16(7:48) 72.67(4:51)

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Monday Dec 10, 2001 #

Running - Tempo (road) 9:00 [3] 1.3 mi (6:55 / mi)

Ran 40:07 with Maddy to Scott's Trophy in Ballard and back home. I felt pretty good, but the run wasn't as fast as it felt. The first 9 minutes were somewhat brisk, and my pulse was high enough to consider it tempo (although such a slow pace normally would not be).

Running - Easy (road) 31:07 [2] 3.4 mi (9:09 / mi)

The rest of the run with Maddy.

Sunday Dec 9, 2001 #

Running - Easy (dirt) 15:00 [2] 1.88 mi (7:59 / mi)

Warmed up to run the fourth leg of the U.S. Relay Champs at Vasquez Rocks. I felt pretty tired at first, then better after jogging for a while.

Running - Pace (orienteering) 39:13 [4] 5.2 km (7:33 / km)

Ran the fourth leg of the U.S. Relay Champs. I went out too fast and blew the first control by about 5 minutes, but ran well (with only minor errors) after that. I went out in fourth place and came in 3rd after edging out Sid Reader in a sprint finish.

Saturday Dec 8, 2001 #

Running - Easy (trail) 9:00 [2] 1.17 mi (7:42 / mi)

Warm-up for A-meet at Vasquez Rocks. My legs felt okay, but not great. I'm still sick.

Running - Tempo (orienteering) 1:07:32 [3] 8.0 km (8:27 / km)

Ran A-meet at Vasquez Rocks. I made a few minutes of mistakes (maybe 5), but it was basically a pretty good run. I did a lousy job reading ahead, so I lost several seconds (10-20) at many of the controls.

Friday Dec 7, 2001 #

Cycling (Mt. biking on road) 18:45 [2] 3.6 mi (5:12 / mi)

Biked to Haley's and back to run Mickey.

Running - Easy (road / grass) 25:31 [2] 3.34 mi (7:38 / mi)

Ran with Mickey around the West side of the zoo to the Woodland off-leash area and back via Woodland. My legs felt somewhat tired but not as bad as a few days ago.

Cycling (Mt. biking on road) 13:33 [2] 2.9 mi (4:40 / mi)

Biked back from getting a new drivers license at the Department of Licensing in Greenwood.

Running - Easy (road) 24:00 [2] 3.31 mi (7:15 / mi)

I went for a run in Santa Clarita. I ran from the Travelodge to Albertson's, then turned right and ran until I reached a little strip mall across the street from Denny's. Some of the stores in the strip mall were: "Liquor, 99 Cent Items!", "J&J, The King of TV, Service Center", "Pizza Man", "Annie J's Beauty Salon", "Lingerie Chest", and "The Nail Affair". I stopped there and stretched, then I ran back, turning right on American Beauty street for a 4 minute tour through Valley(?) Oaks neighborhood. The run felt pretty good on the way out, but I realized on the way back that this was probably because it had been downhill with a brisk tailwind.

Wednesday Dec 5, 2001 #

Cycling (Mt. biking on road) 7:25 [2] 1.66 mi (4:28 / mi)

Rode to school for a cappella.

Cycling (Mt. biking on road) 10:25 [1] 1.66 mi (6:16 / mi)

Rode home from school. It was raining, so I had to go slowly, so that water wouldn't spray up on my butt. I didn't go quite slowly enough at times...

Tuesday Dec 4, 2001 #

Cycling (Mt. biking on road) 20:31 [2] 4.65 mi (4:25 / mi)

Rode to Suzzallo to return aerial photos, then to Albertson's to buy some french bread, then home. My legs are really tired from the last four days of running. It's always tough at the tail end of an illness.

Running - Easy (road / trail) 46:19 [2] 5.45 mi (8:30 / mi)

15:19 warm-up to Woodland and on the track (where I ran into Krissy and talked with her for a few minutes while jogging) before my workout, jogging recovery between hard running, and 15:10 warm-down. I felt slow and tired, and my legs are trashed. It will be a miracle if I bounce back fully for the Relay Champs.

Running - Sprint (grass) 3:17 [5] 1.02 km (3:13 / km)

Ran three times up Soapbox Hill at Woodland Park, starting even with the outfield fence. I did one set before doing a 2-mile tempo on the track, then I did another set of three afterward.
Set 1: 34.2 33.9 33.1
Set 2: 32.2 32.6 31.2

Running - Tempo (track) 11:47 [3] 2.0 mi (5:53 / mi)

Ran two miles at tempo pace on the track. It was about 40F and raining lightly, so I was on the chilly side in shorts and a long-sleeved but porous shirt. The tempo felt tough, and I was just happy to run sub-6 minute pace. My pulse was 168 right after the tempo.

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