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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ebone

In the 7 days ending Oct 1, 2006:

activity # timemileskm+m
  Cycling3 5:01:08 32.5(9:16) 52.3(5:45) 1125
  Paddling / Rowing2 1:32:10 7.75(11:54) 12.47(7:23)
  Running - Road / Track2 1:11:58 9.07(7:56) 14.6(4:56) 100
  Walking3 57:00 3.47(16:26) 5.58(10:12) 250
  Orienteering1 46:27 3.73(12:28) 6.0(7:45) 1010 /12c83%
  Calisthenics / Dance1 20:00
  Running - Trail / Grass1 15:01 1.7(8:50) 2.74(5:29)
  Total6 10:03:44 58.22 93.69 148510 /12c83%
averages - sleep:8.4 rhr:51 weight:164lbs

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Sunday Oct 1, 2006 #

Running - Trail / Grass warm up/down 15:01 [2] 1.7 mi (8:50 / mi)
ahr:126 max:135 shoes: Brooks Trance 5 - 1

Warm-up jog on a grassy path at Lake Sammamish State Park with Roger and Yumay before orienteering. My left knee hurt during the warm-up.

Orienteering tempo (middle distance) 28:27 [3] *** 5.0 km (5:41 / km) +10m 5:38 / km
ahr:158 max:173 spiked:10/12c shoes: VJ Twister (US size 10.5) - 2

Ran course 4 at Lake Sammamish SP in 46:27. I ran pretty well, except for on a couple bingo controls, where I lost about 12 minutes.

Orienteering 18:00 [1] *** 1.0 km (18:00 / km)
ahr:124 shoes: VJ Twister (US size 10.5) - 2

Hunting for the two bingo controls and picking my way through green areas.

Cycling (mtb single-track / drt rd) 1:55:08 [2] 13.6 mi (8:28 / mi) +550m 7:31 / mi
ahr:128 max:153 shoes: Nike ACG cycling shoes

Mountain bike ride at Pilchuck tree farm with Ryan and Jen VG, Dan M, Roger & Yumay. We made many stops and rode at an easy to moderate pace. The trails were really fun--a nice combination of fast, smooth and swoopy with some more sinuous and technical riding.

Saturday Sep 30, 2006 #

Paddling / Rowing (kayaking) 48:17 [2] 4.2 mi (11:30 / mi)
ahr:125 max:159

Paddle in Necky Elsha from NWOC, almost to Montlake Bridge (25+) and back (~23). My arms felt tired, significantly so for first half. I intercepted Roger, who had started earlier, and we paddled back together.

Walking 15:00 [1] 0.88 mi (17:03 / mi) +100m 12:36 / mi
shoes: Brooks Trance 5 - 1

Brisk walking while scouting Ballard Street Scramble controls for next year.

Calisthenics / Dance (dancing) 20:00 [1]

I sang four songs at Ivy Wong's reception with a group of people from Unleashed, and most of us stuck around for cake and dancing. I did some Irish (and other) dancing with Miriam, Adrian and Andrea. It was a fun evening.

Friday Sep 29, 2006 #

Note
rhr:50 slept:7.0

Walking 27:00 [1] 1.59 mi (16:59 / mi) +120m 13:45 / mi
ahr:90 max:115 shoes: Montrail Masais - 1

Walk/jog to and from Kelsey Creek Park and up and down the stairs there a few times with Liam. Despite having done the school walk-a-thon earlier, he wanted to rack up 4000 steps on his new pedometer. The whole walk was about 45 minutes, but some of it was spent moving slowly or sitting down to rest.

Thursday Sep 28, 2006 #

Cycling (mtb single-track) 1:36:00 [1] * 9.7 mi (9:54 / mi) +275m 9:06 / mi
ahr:108 max:136 rhr:55 slept:7.1 weight:164lbs shoes: Nike ACG cycling shoes

Resumed where I left off yesterday riding the trails at Soaring Eagle Park, stopping at junctions to record distance.

Running - Road / Track warm up/down (track) 26:28 [2] 3.66 mi (7:14 / mi)
ahr:141 max:155 shoes: Brooks Trance 5 - 1

2 mile warm-up for intervals in 14:21, and 1.66 mile warm-down in 12:07. My pace during the warm-up varied between about 8:30 and 6:10, but it was more consistent during the warm-down. My left knee hurt during the warm-up and warm-down, and I didn't notice whether it was hurting during the intervals. My right soleus hurt some before the intervals when I stretched, but it didn't hurt during or after the workout.

Running - Road / Track intervals (track) 4:30 [5] 1.0 mi (4:30 / mi)
ahr:156 max:170 shoes: Brooks Trance 5 - 1

Intervals at Eastlake H.S.Track: 2 sets of 400m, 1 minute rest, 200m, 30 seconds rest, 200m, with 3.5 minutes rest between sets. My legs felt pretty good during the first 400m, but they felt tired for the rest of the workout, especially my calves. I felt like there was probably some residual fatigue from the weekend. I was planning to wear my waffle racers for the workout, but my right soleus pain while stretching detered me from it.
My times and ending HRs:
1:08.9 169, 32.7 168, 33.5 169
1:09.1 168, 32.1 167, 33.9 167

Paddling / Rowing (kayaking) 43:53 [2] 3.55 mi (12:22 / mi)
ahr:122 max:132

Kayaked from Bothell Landing upriver to a few minutes past I-405 (23:00) and back (20:53). I felt pretty good. I had no gloves, since they were in the laundry, but my hands seemed to do okay--some hotspots but no blisters.

Wednesday Sep 27, 2006 #

Cycling (mtb single-track) 1:30:00 [2] * 9.2 mi (9:47 / mi) +300m 8:53 / mi
max:152 slept:8.8 shoes: Nike ACG cycling shoes

Easy riding on the trails at Soaring Eagle Park, with lots of little stops. I was measuring the trails on my bike odometer for the upcoming Northwest Trail Run there. The trails were mostly in good shape, so I think it will be a fun course. I had a bit of pain in my right calf (mostly soleus, not gastroc, oddly), but it didn't get worse with time, was never very bad, and most of the time didn't hurt at all.

Running - Road / Track (road) 30:00 [2] 3.18 mi (9:26 / mi) +33m 9:08 / mi
ahr:118 shoes: Brooks Trance 5 - 1

Late evening run with Terry on tow. I felt okay, but I could feel a tiredness in my legs from the weekend. The outside of my left knee hurt for the first few minutes of the run. I did an 11-minute threshold run back up the hill from the BGT, and I've logged that separately. 22:30 wm-up and 7:30 wm-dn.

Running - Road / Track tempo (road) 11:00 [3] 1.23 mi (8:57 / mi) +67m 7:39 / mi
ahr:151 max:162 shoes: Brooks Trance 5 - 1

Threshold run up the hill most of the way home from the BGT towing Terry. I felt pretty good, but my heart rate stayed pretty low, even though I was workng and breathing harder than I would have normally for a T run.

Tuesday Sep 26, 2006 #

Note
rhr:50 slept:9.0 (rest day)

Soreness is even less today but not completely gone. Some mild pain has returned to my left knee; I thought perhaps the adventure race had cured it, but I guess not.

Walking 15:00 [1] 1.0 mi (15:00 / mi) +30m 13:43 / mi
shoes: Brooks Trance 5 - 1

Some brisk walking while doing Ballard Street Scramble course design.

Monday Sep 25, 2006 #

Note
rhr:48 slept:10.0 (rest day)

My inflammed right leg parts feel significantly better today, although there is still some soreness. Terry and I went for a leisurely walk to Horizon View Park and back.

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