Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ebone

In the 7 days ending Feb 10, 2002:

activity

time

miles

Running - Road / Track

3:30:16

25.23

(8:20)

40.6

(5:11)

Cycling

3:03:15

41.04

(4:28)

66.05

(2:46)

Running - Trail / Grass

1:17:00

8.33

(9:15)

13.41

(5:45)

Orienteering

38:52

3.73

(10:25)

6.0

(6:29)

Strength / Weights

5:30

Calisthenics / Dance

3:00

0.3

(10:00)

0.48

(6:13)

Total

8:37:53

78.63

126.54

2:23

0:00

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Sunday Feb 10, 2002 #

Running - Road / Track (road) 31:00 [2] 3.95 mi (7:51 / mi)

Ran 1:15:28 -- met Heidi and Bill at Green Lake, ran around the lake and Woodland Park, to Bill's, then home. I've logged it as two sessions, because part was on road and part was on trail and grass. Something unusual happened: I felt sort of intoxicated for about the first third of the run. I think it was hypoglycemia. I had finished eating a bunch of french toast about 10-15 minutes before I started running.

Running - Trail / Grass 44:28 [2] 5.37 mi (8:17 / mi)

Other part of run with Bill and, for a part, Heidi at Green Lake and Woodland.

Running - Trail / Grass (snow) 32:32 [2] 2.96 mi (10:59 / mi)

A few minutes of skiing, then running with Mom and Bernie in O' shoes uphill over snowshoe tracks at Gold Creek. We were out for about 1:40, but I walked with Mom and B for most of the time.

Strength / Weights (sit-ups / push-ups) 2:30 [4]

40 sit-ups and 30 push-ups.

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.

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