Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ebone

In the 7 days ending Feb 9, 2002:

activity

time

miles

Cycling

3:03:15

41.04

(4:28)

66.05

(2:46)

Running - Road / Track

2:59:16

21.28

(8:26)

34.24

(5:14)

Orienteering

38:52

3.73

(10:25)

6.0

(6:29)

Running - Easy

35:53

4.95

(7:15)

7.97

(4:30)

Running - Barely

17:43

1.31

(13:32)

2.11

(8:24)

Calisthenics / Dance

3:00

0.3

(10:00)

0.48

(6:13)

Strength / Weights

3:00

Total

7:40:59

72.6

116.85

2:23

0:00

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Saturday Feb 9, 2002 #

Running - Road / Track (road) 14:07 [2] 1.58 mi (8:56 / mi)

Warm up jog with Dave Tallent for orienteering at Hamlin Park.

Orienteering 38:52 [3] 6.0 km (6:29 / km)

Ran course 4 at Hamlin Park. In the beginning and for several parts throughout the course, my legs felt pretty flat and slow, but in general I felt pretty good as I did the last 1/3, or so, of the course.

4 - Splits

Friday Feb 8, 2002 #

Cycling (Mt. biking on road) 1:07:41 [2] 15.14 mi (4:28 / mi)

Rode home from Bruce's via the Burke-Gilman Trail. After about half an hour, I noticed my haunches were tender from riding so much and it actually felt like a break to stand up and pedal. This ride was at the low end of aerobic intensity (120-130 beats per minute), but I had to go slowly, because my legs had no zip left. No pep either. It was a cold, starry night, and my hands were quite cold for about the first 10 minutes of the ride, then they became comfortable.

Thursday Feb 7, 2002 #

Cycling (Mt. biking on road) 45:07 [2] 10.56 mi (4:16 / mi)

Rode to Sam's Club (21:40 for 5.15 miles), shopped, then rode to Home Depot and home (23:27).

Running - Road / Track (road) 24:30 [1] 2.4 mi (10:13 / mi)

Jog with Bernie North to Green Lake and along the lake to Woodland, where we ran into Nic and the dogs going to the off-leash area. I hung out with them for a while, then left Bernie with them and ran home. I did form drills (logged separately) on the way back.

Calisthenics / Dance (form drills) 3:00 [5] 0.3 mi (10:00 / mi)

Three sets of 15 seconds each of high knees, skip-bounding, butt kicks, and long stride bounding. I took 15 seconds jog between exercises, but somewhat longer to rest between sets.

Cycling (Mt. biking on road) 38:19 [2] 8.74 mi (4:23 / mi)

Rode to Montlake building, home, then to NSCC for business class. My left achilles/soleus hurt a bit during these segments, probably from the vigorous form drills earlier.

Cycling (Mt. biking on road) 14:13 [1] 2.89 mi (4:55 / mi)

Rode home from NSCC in a hard, cold rain, but I took it easy and felt great, and I reached a comfortable temperature after about 3 minutes.

Wednesday Feb 6, 2002 #

Cycling (Mt. biking on road) 17:55 [2] 3.71 mi (4:50 / mi)

Rode to Stevens Court for a cappella, to Suzzallo for big group, then home afterward. My legs were pretty tired from yesterday.

Tuesday Feb 5, 2002 #

Running - Road / Track (road) 48:34 [1] 4.08 mi (11:54 / mi)

Ran with Bernie to Green Lake, around counterclockwise 2/3 of the way to Woodland, then home up 53rd. I stopped my watch so as not to include peeing and street crossing stops this time.

Running - Road / Track (road) 15:00 [3] 2.5 mi (6:00 / mi)

Ran to Nic's then to the IMA.

Running - Road / Track (road / 20% trail) 39:36 [2] 5.4 mi (7:20 / mi)

Did the Arboretum run, including three 20 second accels, logged separately.

Running - Road / Track (road) 1:00 [5] 0.35 km (2:51 / km)

Three 20 second accels during Arboretum run. I felt pretty quick and strong.

Running - Road / Track (track) 4:49 [4] 1.0 mi (4:49 / mi)

Ran 2 x 800 meters with 400 meter recovery jog. Since I was only doing two, I decided to run with Greg Crowther, who ran quickly. It was tough to keep up with him. My times were 2:24 and 2:25.

Running - Road / Track (road) 31:40 [2] 4.1 mi (7:43 / mi)

2:21 rest between 800's, then 29:19 run for 3.8 miles to the Broadway Performance Hall. I was pretty tired running up Capitol Hill.

Strength / Weights (pull-up, push-up, crunch) 3:00 [4]

I made a meager start on general strength training for the season: 10 pull-ups, 40 push-ups, and 30 crunches. All three exercises felt tough, which isn't surprising, since I've become a weakling in the last few years.

Sunday Feb 3, 2002 #

Running - Easy (dirt road) 35:53 [2] 4.95 mi (7:15 / mi)

Ran behind the Land Rover on rough roads while off-roading near Vantage.

Running - Barely (road) 17:43 [1] 1.31 mi (13:32 / mi)

Jogged around the neighborhood with Bernie, who was full of spunk this evening. He even bounded and galloped--and of course pranced profusely.

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