Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ebone

In the 7 days ending May 18, 2002:

activity

time

miles

Cycling

6:26:54

88.34

(4:23)

142.17

(2:43)

Orienteering

1:57:31

9.26

(12:42)

14.9

(7:53)

Running - Road / Track

1:46:15

14.34

(7:25)

23.08

(4:36)

Strength / Weights

45:00

Calisthenics / Dance

40:00

Total

11:35:40

111.94

180.15

3:47

0:00

» now

Saturday May 18, 2002 #

Running - Road / Track (road) 11:00 [2] 1.62 mi (6:47 / mi)

Warm up for Sage Stomp day 1 at Meadow Creek. I felt fatigued before warming up but felt pretty good afterward.

Orienteering (race) 59:12 [4] 8.7 km (6:48 / km)

Ran Sage Stomp day 1 at Meadow Creek (in Logan Lake, BC). I was really smooth, and felt physically good. I made around a 2 minute mistake on control 8, but otherwise my run was clean.

Running - Road / Track (road) 9:30 [1] 1.0 mi (9:30 / mi)

Warm-down jog after orienteering.

Elite Men - Splits

Friday May 17, 2002 #

Cycling (Mt. biking on road) 45:29 [2] 10.11 mi (4:30 / mi)

Rode to grassy lot to set up compass course then to Waldorf School for class (15:35), back home (16:07), to Stevens Court for a cappella (5:17), then home (8:32).

Orienteering 3:05 [4] 0.2 km (15:25 / km)

I ran the 5-control course (with 20m climb) that my students set for me on the hillside at Meadowbrook. I had to hunt around a bit for a couple of controls, because the kids hid them. My legs were pretty empty going up the hill.

Running - Road / Track (road) 2:54 [2] 0.36 mi (8:04 / mi)

Ran back to Waldorf School from Meadowbrook.

Thursday May 16, 2002 #

Cycling (Mt. biking on road) 1:03:58 [2] 14.9 mi (4:18 / mi)

Rode to Viewlands Elementary for testing (16:41), to WRI at the end of the school day to deliver the completed tests (17:50), home from WRI (14:58), to campus for a cappella (5:35), then home afterward (8:54).

Wednesday May 15, 2002 #

Cycling (Mt. biking on road) 1:17:19 [2] 19.33 mi (4:00 / mi)

Rode to Viewlands for testing (17:20), to Montlake (24:38), to U-district True Value Hardware and back to Montlake (16:39), to Stevens Court (6:47), to Suzzallo (3:35), then home (8:20). I felt pretty good but sort of fatigued, and my right, lower, outside hamstring was a bit sore, but not acutely so.

Tuesday May 14, 2002 #

Cycling (Mt. biking on road) 1:16:36 [2] 17.0 mi (4:30 / mi)

Rode to Hamlin for orienteering class (27:08), rode to Montlake to work front desk (31:47), rode to Husky Stadium for the CNW track workout (4:25), then rode home after the track workout (13:16). My legs are tired from yesterday. It must have been the crawling.

Orienteering (control setting/pick-up) 36:14 [2] 3.62 km (10:01 / km)

Hung controls for my orienteering class, then took them down afterward. (It's not rocket science, man!) No controls were stolen today. It's a good thing, because that would really cut into the unprofitability of this venture.

Running - Road / Track 44:52 [2] 5.0 mi (8:58 / mi)

7:03 warm up jog at Husky Stadium.
19:42 recovery jogging between threshold runs. I jogged 400m between each rep.
7:20 of jogging recovery in between stair running reps.
10:47 warm down jog with Brian Burdo.

Running - Road / Track (track) 35:47 [3] 6.0 mi (5:58 / mi)

Ran 4 miles of threshold pace intervals with Trish, Bill (who ran faster, VO2max pace), and some other dude. We took 1 lap jogging recovery between reps. Afterward, I ran 2 miles by myself. I felt fairly tired during the workout, even though it was moderate pace, but my pulse was only 160-165. My running times were:
1600m in 6:15, 1200m in 4:37, 1000m in 3:46, 800m in 2:59, 600m in 2:13, and 3x400m in 1:25.1, 1:25.3, 1:24.7; 3200m in 11:42.

Running - Road / Track (stairs) 2:12 [5] 0.36 mi (6:07 / mi)

Ran stairs with Brian Burdo. We went 12 times up the lower section of the stadium, alternating taking two stairs at a time (about 8.5 seconds each) with hitting every stair (about 13.5 seconds each). I felt quick and pretty strong until the last run up.

Monday May 13, 2002 #

Cycling (Mt. biking on road) 2:03:32 [2] 27.0 mi (4:35 / mi)

Rode to Hamlin Park to design courses for my orienteering classes (26:24), to Viewlands for testing (20:05), then to Montlake to work the front desk (28:00). My legs felt quite good going to Hamlin, then average or a bit tired on the other two segments.

Later: I rode home (14:00), to Re-bar for a dance benefit performance (16:32), and home much later (18:31). I felt great on the way home (after dancing), but not so good on the other two segments.

Orienteering (vetting) 19:00 [2] 2.38 km (7:59 / km)

Vetting courses for my orienteering classes: I was out for over an hour, mostly walking because I felt sort of dreamy and mellow, but I ran a little, too.

Strength / Weights (crawling) 45:00 [1]

Snaked my way around the crawl space under the Montlake Building, trying to find the water shut-off valve to do some plumbing. It was a great ab workout, and there was some climbing through little holes and contorting around pipes, too--what fun!

Calisthenics / Dance (dancing) 40:00 [2]

Danced fairly hard for a while at Re-bar after the Bare Bones improv show.

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