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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ebone

In the 7 days ending Mar 8, 2003:

activity # timemileskm+m
  Running - Road / Track5 3:35:03 24.19(8:53) 38.93(5:31) 448
  Running - Trail / Grass2 2:48:45 17.16(9:50) 27.62(6:07) 697
  Walking1 26:15 1.1(23:52) 1.77(14:50) 305
  Orienteering1 22:13 2.58(8:37) 4.15(5:21) 1106 /8c75%
  Riding scooter1 11:57 1.87(6:23) 3.01(3:58) 15
  Total6 7:24:13 46.9(9:28) 75.48(5:53) 15756 /8c75%
averages - sleep:12.4

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Saturday Mar 8, 2003 #

Running - Road / Track (road) 12:00 [2] 1.5 mi (8:00 / mi)

Warm-up for orienteering at Seward Park.

Orienteering (race) 22:13 [4] 4.15 km (5:21 / km) +110m 4:44 / km
ahr:170 max:178 spiked:6/8c

Ran Seward Park short course orienteering event. It was Cascade's first event with e-punching--fun. I lost time on two controls: 2, due to lack of attention to direction and therefore failure to follow my intended route; 7, due to poor route choice--I should have gone up to the left of the cliff, but I went all the way around to the right. It felt so-so to run hard. It was tough to get my turnover and heart rate up, and I had to push what felt like very hard.

Running - Road / Track (road) 8:00 [2] 0.91 mi (8:47 / mi)

Warm-down jog after orienteering.

Friday Mar 7, 2003 #

Running - Road / Track (road) 16:50 [2] 2.2 mi (7:39 / mi) +75m 6:55 / mi

Ran home from campus, with a detour to Trader Joe's to pick up some peanut butter.

Running - Road / Track (road) 18:47 [2] 2.6 mi (7:13 / mi) +50m 6:49 / mi
ahr:144

Ran through Wallingford, around the block at Hamilton, then home.

Thursday Mar 6, 2003 #

Running - Road / Track (road) 9:35 [2] 1.28 mi (7:29 / mi) +20m 7:08 / mi
ahr:137 slept:5.0 (sick)

Warm-up run around the neighborhood. It was too early in the morning to get the juices flowing. My body thought it was still asleep.

Running - Road / Track (road) 2:28 [5] 0.82 km (3:00 / km) +50m 2:18 / km
ahr:157 max:169 slept:5.0 (sick)

Ran 10 x up the hill on NE 54th from Kensington Pl. It was early in the morning, and I felt too wimpy to run on the grass, so I just stayed on the sidewalk. My times trended faster as I went, ranging from 15.9 seconds on my first rep to 13.6 on my 9th. I felt pretty strong for about the first six, then I felt a bit fatigued. No muscle twinges this time. I would have done a few more, but I'm still sick.

Running - Road / Track (road) 8:18 [2] 1.05 km (7:54 / km) +5m 7:43 / km
ahr:140 slept:5.0 (sick)

Jogging between hill reps and home afterward.

Running - Trail / Grass (trail) 23:45 [3] 1.5 mi (15:50 / mi) +325m 9:28 / mi
ahr:147 max:158 slept:5.0 (sick)

6 AM: Ran/hiked at Tiger Mtn: TMT to Cable Line to W. Tiger 3, then caught up with Stephen and Rasputen and slowed down to their hiking pace. My calves burned from the hills earlier this morning (and maybe still from the 4-hour run on Sunday).

Walking (trail) 26:15 [1] 1.1 mi (23:52 / mi) +305m 12:49 / mi
ahr:125 slept:5.0 (sick)

Hiking the rest of the way up West Tiger 3 with Stephen and Rasputen. It was freezing at the top, and a stiff wind was frosting all the trees with fog. No panoramic view today.

Wednesday Mar 5, 2003 #

Riding scooter 11:57 [2] 1.87 mi (6:23 / mi) +15m 6:14 / mi
slept:9.0 (sick)

Rode to UW for a cappella.

Tuesday Mar 4, 2003 #

Running - Road / Track (road) 42:25 [1] 4.1 mi (10:21 / mi)
ahr:125 slept:3.8 (sick)

Ran around Green Lake with Terry. It did not feel good to run today. My legs were barely sore at all, but they were stiff and lacked any feeling of bounce or ease. Running the Chuckanut 50K in 11 days is going to be tough.

Sunday Mar 2, 2003 #

Running - Trail / Grass (mostly grass) 2:25:00 [2] 15.66 mi (9:16 / mi) +372m 8:37 / mi
ahr:147 max:163 slept:6.0 (sick)

Ran 4:01:40, at least 60% of which was off-pavement, despite the route being quite urban. I burned up my hip flexors with a lot of high knee running in shaggy grass during the first hour of the run, then my form was compromised and my legs were pretty tired at 2 hours. It wasn't challenging enough simply to run for 3.5 to 4 hours, so I decided I would go over Capitol and Queen Anne Hills before climbing the hill home from the ship canal. WOC in Switzerland is going to be hilly. My calves were burning toward the end of the run.

I hadn't eaten much earlier in the day, after not eating enough dinner the night before, so I wasn't sure if I would be able to go as long as I did. I consumed 1000 Kcal during the 30 minutes before the run and 11-1200 Kcal during the run. I felt light-headed 15 minutes into the run but recovered over the next 5 minutes.

Route: around the VA and Jefferson Park Golf Course, along Beacon Ridge Greenbelt to Cloverdale, to Seward Park Ave, to Seward Park, along Lake Washington Blvd. and McGilvra to Madison Park, up Madison, 27th Ave for a block, over Capitol Hill on Mercer, to the right to get over I-5, zig-zag down to the South tip of Lake Union, to the Seattle Center, zig-zag up Queen Anne Hill, down 3rd Ave W by SPU, along Nickerson, across Fremont Bridge, along 34th, up Stone Way, then zig-zagged home through Wallingford and Good Shepherd.

I took heart rate splits approximately every 10 minutes (my watch isn't one of the models that does it automatically), but I accidentally went 20 minutes between splits once:
136 146 158 145 163 140 154 153 150 149 144 146 136 151 141 149 152 154 146 154 152 155 149

Running - Road / Track (road) 1:36:40 [2] 10.44 mi (9:16 / mi) +248m 8:37 / mi
ahr:147 max:160 slept:6.0 (sick)

Portion of my 4-hour run on pavement.

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