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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ebone

In the 7 days ending Sep 28, 2003:

activity # timemileskm+m
  Orienteering4 8:13:19 25.78(19:08) 41.49(11:53) 1535
  Running - Road / Track3 1:47:50 16.05(6:43) 25.83(4:10) 400
  Running - Trail / Grass1 27:51 4.93(5:39) 7.93(3:31) 105
  Cycling1 20:39 5.0(4:08) 8.05(2:34) 100
  Total7 10:49:39 51.76(12:33) 83.3(7:48) 2140
averages - sleep:6.3

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Sunday Sep 28, 2003 #

Orienteering (training) 54:25 [2] 5.5 km (9:54 / km) +10m 9:48 / km
ahr:140 max:152

Ran orienteering course 4 at Lake Sammamish State Park. I took it easy, since I raced yesterday. I got caught up in green a few times, but hardly got scratched at all. It was fun. My legs felt a bit tired, but not that sore. My left arch bothered me a bit, probably from the strain of running in waffle racers then O shoes.

Splits and heart rates: 331 127, 250 126, 335 143, 121 135, 251 134, 338 143, 431 135, 1238 130, 954 135, 312 139, 441 143, 144 144

Cycling (Mt. biking on road) 20:39 [2] 5.0 mi (4:08 / mi) +100m 3:53 / mi
ahr:139

Rode to Nic and Amber's.

4 - Splits

Saturday Sep 27, 2003 #

Running - Road / Track (mostly road) 11:00 [2] 1.57 mi (7:00 / mi) +10m 6:52 / mi

Warm up for UW Sundodger Invitational cross country race at Lincoln Park.

Running - Trail / Grass (race) 27:51 [4] 7.93 km (3:31 / km) +105m 3:18 / km
ahr:170 max:182 slept:6.5 shoes: Nike Zoom Waffle - Husky color

Ran Sundodger cross country race, the open division. I placed 115th out of 203 men. During the warm up, I had felt tired from Thursday's run with Uli, but I didn't feel so bad during the race. Still, I didn't have the legs for running fast, so I just cruised at 5:45-5:50 mile pace for most of the race, just a bit under my lactate threshold.

Miles: 5:20/168 HR, 5:52/168, 5:48/169, 5:44/173, ~5:30?/182

Friday Sep 26, 2003 #

Running - Road / Track (road) 37:00 [2] 5.0 mi (7:24 / mi) +170m 6:42 / mi
ahr:140

Ran home from Terry's, then back there a while later. My legs felt pretty tired from yesterday's run with Uli.

Thursday Sep 25, 2003 #

Running - Road / Track (some trail/grass) 42:30 [3] 7.15 mi (5:57 / mi) +140m 5:36 / mi
ahr:163 max:170

Part of Seattle Running Company run. I ran with Uli, and my heart rate went up to 170 a few times. Most of the time, it was around 164. We met up with Courtney at 24th and Interlaken and went somewhat more slowly for the remainder of the run.

Running - Road / Track (some trail) 17:20 [2] 2.33 mi (7:26 / mi) +80m 6:43 / mi
ahr:152

Remainder of the Seattle Running Company run.

Wednesday Sep 24, 2003 #

Orienteering (course setting) 20:00 [2] 2.86 km (7:00 / km)

Setting up and taking down controls at Aldercrest and Brugger's Bog Park for Shoreline HEE class. I lost a control :-(

Tuesday Sep 23, 2003 #

Orienteering (street O training) 40:44 [2] 8.43 km (4:50 / km) +125m 4:30 / km
ahr:152 max:159 slept:8.5

Meridian neighborhood street O, with courses by Anneliese. I ran easy to medium pace, and my heart rate went up pretty readily, probably because of tiredness after yesterday's very long training. My legs felt pretty good, except for a fleeting bit of cramping. I made one mistake, an overshot to the wrong alley that cost me about a minute.

Monday Sep 22, 2003 #

Orienteering (rogaining) 6:18:10 [2] 24.7 km (15:19 / km) +1400m 11:56 / km
ahr:132 max:160 slept:4.0 (sick)

Rogaine training course (no markers out) with William Emerson in Cle Elum Ridge and Teanaway area. We ran out of water after about 4:35 out, so the end was tough for me (but not for William, who averaged an HR of 116). Weather: 80F and clear with variable breeze.

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