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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ebone

In the 7 days ending Dec 15, 2001:

activity # timemileskm+m
  Running - Easy4 2:21:55 16.42(8:39) 26.43(5:22)
  Cycling2 58:58 12.44(4:44) 20.02(2:57)
  Running - Tempo2 57:02 5.84(9:46) 9.39(6:04)
  Running - Pace1 39:13 3.23(12:08) 5.2(7:33)
  Riding scooter1 28:00 4.0(7:00) 6.44(4:21)
  Running - Barely1 13:44 1.1(12:29) 1.77(7:46)
  Running - Sprint1 4:14 1.0(4:14) 1.61(2:38)
  Total6 5:43:06 44.03(7:48) 70.85(4:51)

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Saturday Dec 15, 2001 #

Running - Easy (road) 14:00 [2] 2.0 mi (7:00 / mi)

Warm up for orienteering at Point Defiance Park.

Running - Tempo (orienteering) 48:02 [3] 7.3 km (6:35 / km)

Ran course 4 at Point Defiance. It was almost entirely on trails and had some good route choices. The course was just over 7 km, but my route (including mistake) was about 10 km. I lost 5 minutes on the control that was farthest by far from the trail (40 meters), because the map showed the relationship between the attack point and the control rootstock wrong from my direction of approach. I took the shorter, left route choice, but if I had gone to the right, I would have had no problem attacking the control and would have been faster. It was cold and raining while I was running, and I got a little chilled, despite the fairly steady, brisk pace.

Running - Easy (orienteering) 29:58 [2] 3.33 mi (9:00 / mi)

Picked up controls. My legs felt sort of heavy, even though I was just jogging slowly. Maybe it was because of all the (damp) clothes I was wearing to keep warm.

Friday Dec 14, 2001 #

Running - Barely (road) 13:44 [1] 1.1 mi (12:29 / mi)

Jogged around the neighborhood with Bernie.

Riding scooter 28:00 [2] 4.0 mi (7:00 / mi)

Rode scooters with Stephen at Green Lake. We went around once, then I went out and back several hundred meters, then we rode around next to the Aqua Theater and did bunny hops.

Wednesday Dec 12, 2001 #

Cycling (Mt. biking on road) 17:09 [2] 3.3 mi (5:12 / mi)

Biked to school (8:07) and back (9:02) for a cappella practice.

Tuesday Dec 11, 2001 #

Cycling (Mt. biking on road) 41:49 [2] 9.14 mi (4:35 / mi)

Three bits of biking, with running in between: Biked 16:26 to meet the Husky running group in Laurelhurst. (Ran with group.) Biked 19:55 to Woodland Park for the Club Northwest track workout. (Ran workout.) Biked 5:28 home. The biking started out feeling sort of hard, then it felt pretty good when I was nearly to Woodland, then my legs felt pretty dead (naturally) after the 200s.

Running - Easy (road) 28:29 [2] 3.47 mi (8:13 / mi)

Ran up the hill to Laurelhurst Park, then retraced the route to meet the group, then ran with the group until the angling street that connects 35th Ave to 45th St, where I cut off to go to my bike. The running felt good.

Running - Sprint (track) 4:14 [5] 1.0 mi (4:14 / mi)

Ran 8x200m with the Club Northwest Group (which numbered six, including me) on the Woodland Park track. I had planned to run 10-12 of them in 35 seconds, but I let myself chase Uli and Chris. I ran the last couple with Uli and Jessica at Jessica's pace. Splits: 31.5 31.2 30.7 30.0 30.0 29.8 34.7 35.8

Running - Easy (track / road) 23:21 [2] 2.34 mi (9:59 / mi)

Ran rest intervals (200m in about 1:30) between the hard 200s, then jogged a warm down of 11:20.

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.

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