Training Archive: eboneIn the 7 days ending 2006-09-24:
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| M | T | W | H | F | S | S | |||||||||
Sunday Sep 24 | ||
| Cycling race (mtb dirt roads/trails) 2:33:34 [1]** 13.0 mi (11:48 / mi) +150m 7:05 / km | |
| ahr:108 max:129 spiked:2/3c shoes: Nike ACG cycling shoes | ||
| Wicked Sunsweet: Biking from CP 16 down to CP 17 (where I made a ~20 minute error), then along a gnarly trail by the river to 18, then back along the same trail and further to 19, which was the TA. I was extremely saddle sore on the bumpy trail to and from CP 18, and I was very glad to be off the bike for good at CP 19. | ||
| Orienteering race (rogaining) 5:04:20 [1]** 14.0 mi (21:43 / mi) +930m 11:12 / km | |
| ahr:111 max:138 spiked:4/5c shoes: Brooks Cascadia - 1 | ||
| Wicked Sunsweet: Second trekking section to CP 20, 21, 22 (where we had a rappel), 23, and 24 (on the river less than a km from the finish). I had about a 5 minute error on CP 21, where we descended a ridge in the wrong direction for about 150m, but I caught the mistake after losing only about 20-30 extra feet and veered right to hit the saddle just up the ridge from the CP. Otherwise the navigation went fine. I would have liked to move a little faster, especially downhill on the trail, but we were all tired and knew it would make no difference in our placing, so we kept moving but didn't really push. Roger, Ruaraidh and I got stung by some ground-nesting yellowjackets near CP 23, and we bolted a couple hundred meters down the ridge (away from the direction we wanted to go to CP 24) to escape them. Ruaraidh got 5 stings, but Roger and I got away with one. We contoured around the hill to avoid them on the way back up the ridge. | ||
| Paddling / Rowing race (raft hand-paddling) 9:19 [1]* 0.6 mi (15:31 / mi) +0m 9:39 / km | |
| ahr:112 max:121 spiked:1/1c | ||
| Paddled down the M.F. Willamette River to the finish in little one-person rafts. This part of the race was really fun, and not just because it was the end. | ||
| Note | |
| After the race, on the drive home, my right knee, achilles tendon, and outer gastrocnemius muscle were quite sore/inflammed every time we stopped and got out of the car. | ||
Saturday Sep 23 | ||
| Event: Wicked 24Hr. Adventure race | ||
| Note | |
| I raced the Wicked Sunsweet 24-hour adventure race in Oakridge, Oregon with Roger, Wanda and Ruaraidh. We finished 2nd coed and 4th overall. DART-nuun won. It was a decent performance for us, but not nearly what we were capable of. Except for one 5-10 minute unlucky route choice, one 15-20 minute error and one ~5 minute error, the route choices and execution worked out quite well for us. We (especially I) could have saved lots of time (over 30 minutes) by transitioning better. Our pace seemed a bit relaxed at times, and we towed very little, which probably means we could have traveled faster without exhausting ourselves. Roger took a bad spill a couple hours into the biking, and Wanda had debilitating cramping a while later (from not drinking enough earlier), after a gnarly bike push/carry up a rocky ridge. Fortunately, both mishaps were overcome without too much delay or subsequent impact to our performance--maybe 15-20 minutes combined. Setting out on the last trek, I forgot my rappelling gear at the HQ tent where they checked our gear, and we lost 25 minutes going back to get it. All told, we could have been over 10% faster:
1:10 by being better organized and more careful (TA, dehydration, rappel gear) 0:20 by being luckier [can't do anything about that] 0:20 by navigating better 0:30 by working harder Some of these may be conservative time estimates, but it's more useful when evaluating one's peformance to err on the conservative side than to speculate about how vastly better it could have been and then feel like a failure. Here's the course breakdown: Lap HR avg/max Climb (ft.) Description 0:08:37 155/161 20 Le Mans start run (I did solo) 0:27:04 143/159 500 Biking to CP 1/6 0:06:27 119/143 0 Transition to kayak 2:39:19 136/155 120 Kayaking, including a few minutes of scrambling up the rocky shore to the CPs 0:10:18 100/126 0 Transition to bike at CP 1/6 5:04:41 132/154 4400 Biking to CP 9/14 0:08:59 106/127 0 Transition to trek at CP 9/14 2:25:29 126/142 2200 Trekking loop, on and off trails/roads 0:11:45 98/111 0 Transition to bike at CP 9/14 0:49:37 110/138 120 Bike to CP 15, mostly downhill single-track 0:20:25 89/105 0 Food/drink/gear resupply at CP 15 4:07:43 113/139 2500 Biking (all but about 20 minutes at int. 1) 0:26:13 82/102 0 Transition to trek/rappel 3:20:38 110/131 3550 Trekking to CP 22 (rappel), including 25-minute trip back to TA to retrieve the gear I left 0:25:28 96/114 0 Rappel (just ~70 feet; most of the time is getting harnesses on and off, gear checks, waiting, etc.) 1:43:42 111/138 450 Trekking to CP 24 0:04:01 88/111 0 Transition to river float/paddle 0:09:19 112/121 0 Whitewater hand-paddling in solo rafts to the finish Some of the transitions are a bit longer than the times show, because I forgot to punch my watch's split button immediately upon arriving. The mountain biking included a fair amount of pushing or carrying the bike, maybe totalling 1.5-2 hours. | ||
| Running - Trail / Grass race 8:37 [2]** 1.12 mi (7:41 / mi) +6m 4:42 / km vdot: 37.1 | |
| ahr:155 max:161 spiked:1/1c shoes: Nike ACG cycling shoes | ||
| Wicked Sunsweet Le Mans start run. One person from each team had to do it, and I ran for our team. | ||
| Cycling race (mtb road) 27:04 [2]* 5.1 mi (5:18 / mi) +155m 3:01 / km | |
| ahr:143 max:159 spiked:1/1c shoes: Nike ACG cycling shoes | ||
| Wicked Sunsweet: Bike to CP 1/6. | ||
| Paddling / Rowing race (kayaking) 2:39:19 [2]** 14.1 mi (11:17 / mi) +35m 6:58 / km | |
| ahr:136 max:155 spiked:5/5c | ||
| Wicked Sunsweet: Kayaking in Hills Creek Reservoir, including a few minutes of scrambling up the rocky shore to the CPs. Actual paddling time was probably 2:25 (10:17/mile pace). My arms and hands got extremely fatigued during the final 30 to 40 minutes of the paddle. | ||
| Cycling race (mtb road/trail) 5:04:41 [2]** 28.0 mi (10:53 / mi) +1350m 5:53 / km | |
| ahr:132 max:154 spiked:3/3c shoes: Nike ACG cycling shoes | ||
| Wicked Sunsweet: Biking to CPs 7, 8, and 9, including a 35 minute uphill bikewhack (carrying and pushing) along a rocky ridge and some other hike-a-bike on some of the uphill single-track. | ||
| Orienteering race (rogaining) 2:25:29 [2]** 8.0 mi (18:11 / mi) +675m 8:57 / km | |
| ahr:126 max:142 spiked:6/6c shoes: Brooks Cascadia - 1 | ||
| Wicked Sunsweet: Trekking loop, on and off trails/roads, including CPs 10, 11, 12, 12a, 13 and 14 (same as CP 9--the transition area). The navigation went well, and most of the travel through the forest was pleasant, except for a very thick couple of hundred meters to CP 10. | ||
| Cycling race (mtb road/trail) 2:23:46 [1]* 13.5 mi (10:38 / mi) +670m 5:44 / km | |
| ahr:116 max:139 spiked:2/2c shoes: Nike ACG cycling shoes | ||
| Wicked Sunsweet: Bike to CPs 15 (mostly downhill single-track) and 16 (long uphill on roads). | ||
Friday Sep 22 | ||
| Running - Road / Track (road) 26:00 [2] 3.47 mi (7:29 / mi) +25m 4:33 / km | |
| ahr:135 max:148 shoes: Salomon trail/AR shoes | ||
| Brisk jog the night before the Wicked Sunsweet race. Felt okay, but L. knee hurt for 1st half of the run. | ||
Tuesday Sep 19 | ||
| Cycling (mtb road) 27:15 [1] 5.5 mi (4:57 / mi) +75m 2:57 / km | |
| ahr:112 max:148 (injured) shoes: Nike ACG cycling shoes | ||
| 14:54 bike to Crossroads with Warren, and 12:21 back to his place.
My left knee still hurts a fair amount today. I was planning to paddle today, but I was feeling mentally tired and couldn't bring myself to. Better to rest up for the weekend's ordeal. | ||