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Training Log Archive: ebone

In the 7 days ending Jul 18, 2004:

activity # timemileskm+m
  Cycling2 4:00:00 42.9(5:36) 69.04(3:29) 800
  Running - Road / Track3 2:31:30 17.79(8:31) 28.63(5:17) 450
  Orienteering1 1:40:00 11.11(9:00) 17.88(5:36) 250
  Paddling / Rowing3 1:36:45 6.03(16:03) 9.7(9:58)
  Walking1 5:00 0.33(15:09) 0.53(9:25) 50
  Total5 9:53:15 78.16(7:35) 125.79(4:43) 1550
averages - sleep:5.5

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Sunday Jul 18, 2004 #

Walking (trail) 5:00 [1] 0.33 mi (15:09 / mi) +50m 10:18 / mi
ahr:105

Walked up part of the main trail at Seahurst Park.

Cycling (mtb single-track / road) 3:07:00 [2] 28.9 mi (6:28 / mi) +500m 6:08 / mi
ahr:124 slept:5.0

Rode at Des Moines Creek Park, North Sea-Tac Park, and the roads in between. My legs felt pretty tired after about 1:40, but they didn't get significantly worse after that. The ride had many variations in intensity, because I was exploring new, sometimes technical trails while going.

Saturday Jul 17, 2004 #

Orienteering (street O training) 1:40:00 [2] 11.11 mi (9:00 / mi) +250m 8:25 / mi
ahr:141

Mid-day: Ran part of SND 2004 course.

Cycling (mtb road) 53:00 [2] 14.0 mi (3:47 / mi) +300m 3:33 / mi
ahr:126

Evening bike surveillance for SND 2004.

Thursday Jul 15, 2004 #

Running - Road / Track (some grass & path) 54:09 [2] 7.22 mi (7:30 / mi) +100m 7:11 / mi
ahr:131 max:146 slept:6.0

Ran around Woodland Park and Green Lake with Sean Gaskell. I felt sluggish and tired in the legs and had a very low heart rate at first (110-120), but I felt pretty good toward the end of the run. My calves were quite sore and tight afterward. Maybe they need more rest than I've given them.

Paddling / Rowing (kayaking) 43:25 [2] 2.5 mi (17:22 / mi)
ahr:118

Kayaked in the Challenger around Green Lake with Liz Stahl. My arms and especially my trapezius muscles felt sore mid-way through, but I felt better toward the end. When we took the boat out, we realized the bottom was flat, which probably explains why we weren't moving faster.

Tuesday Jul 13, 2004 #

Paddling / Rowing (kayaking) 30:00 [1] 1.7 mi (17:39 / mi)

Kayaked with Liz Stahl in the Challenger on Lake Washington. We put in at Denny Blaine Park. Liz used my Werner paddle, and I used the SRS Shark. I was mostly able to steer with the wing paddle, but once, the wind came up from behind us and flipped us right around. There were some fairly big swells, considering that there was very little wind. I guess it must have been all the boats that were out on this hot, sunny day.

Running - Road / Track (some trail/grass) 49:36 [2] 6.97 mi (7:07 / mi) +250m 6:24 / mi
ahr:142 max:156

Seattle Running Company group run. My soleus muscles were still sore. My legs felt good at first, but they felt tired toward the end of the run. I forgot my running shoes and ran in borrowed Mizuno shoes that Scott brought out from the back of the store.

Monday Jul 12, 2004 #

Running - Road / Track (towing boat) 23:15 [2] 2.0 mi (11:37 / mi)
ahr:133

To Gasworks.

Paddling / Rowing (kayaking) 23:20 [2] 1.83 mi (12:45 / mi)
ahr:113

To Aurora Bridge and back using SRS Shark paddle. It made my hands tired.

Running - Road / Track (towing boat) 24:30 [2] 1.6 mi (15:19 / mi) +100m 12:49 / mi
ahr:135 max:143

Back home (uphill) from Gasworks.

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