Training Archive: ebone

Running - Road / Track warm up/down (some trail, too) 6:40 [2] 0.89 mi (7:30 / mi) +45m 6:28 / mi
ahr:140 max:160 slept:7.8 shoes: VJ Twister (US size 10.5) - 2

Brief warm-up for U.S. Team Trials middle distance race. My knee hurts a little while running, but barely (if at all) more than yesterday.

Orienteering race (middle distance) 41:13 [3] *** 5.54 km (7:26 / km) +160m 6:30 / km
ahr:161 max:173 16c shoes: VJ Twister (US size 10.5) - 2

Team Trials middle distance race. Cautious and clean run.

Running - Road / Track warm up/down 5:44 [1] 0.48 mi (11:57 / mi)
ahr:112 max:128 shoes: VJ Twister (US size 10.5) - 2

Very easy jogging back to the car, a long time after finishing.

Day 2: Blue/Green - Splits

Event: US Team Trials
 

Running - Trail / Grass warm up/down (mostly trail) 14:00 [2] 1.91 mi (7:20 / mi) +20m 7:06 / mi
ahr:138 max:159 shoes: VJ Twister (US size 10.5) - 2

Warm-up run before U.S. Team Trials sprint race. I felt fairly good.

Orienteering race (sprint) 14:52 [4] *** 2.9 km (5:08 / km) +50m 4:43 / km
ahr:166 max:179 13c slept:4.5 shoes: VJ Twister (US size 10.5) - 2

Team Trials sprint race. I had a pretty good run, with just some small time losses due to hesitations or poor micro-routes here and there. I was happy with how fast I was able to run, given my recent lack of training. It was noticably slower than I would normally go, and I sort of hit the wall about 60% if the way around, but it was enough for a decent result.

Running - Trail / Grass warm up/down 5:15 [1] 0.48 mi (10:57 / mi) +6m 10:32 / mi
ahr:104 max:111 shoes: Brooks Cascadia (lime green!)

Brief, easy warm-down jog.

Sprint TT (Red/Blue) - Splits

Cycling (mtb roads and trails) 1:06:15 ** 9.81 mi (6:45 / mi) +240m 6:16 / mi
ahr:119 max:147 6c shoes: Nike ACG cycling shoes

BEAST course scouting at Grand Ridge. Lots of stops for mapping and control scouting. Distance and # of controls are a guess.

Orienteering (course scouting) 1:06:11 ** 9.45 km (7:00 / km) +270m 6:08 / km
ahr:124 max:152 8c shoes: Brooks Trance 5 - 1

BEAST course scouting at Issaquah. Distance, shoes and # of controls are a guess.

Orienteering (course scouting) 50:05 [2] ** 6.26 km (8:00 / km) +160m 7:06 / km
ahr:127 max:153 13c shoes: Brooks Cascadia (lime green!)

BEAST orienteering and trekking course scouting. Distance, shoes and number of controls are a guess.

Paddling / Rowing (kayaking) 33:45 [2] 2.81 mi (12:00 / mi)
ahr:127 max:147

Paddle at Magnuson, I think. Distance is a guess.

Running - Road / Track 10:27 [2] 1.31 mi (8:00 / mi) +6m 7:53 / mi

Short run?

Paddling / Rowing (kayaking) 1:10:40 6.1 mi (11:35 / mi)
ahr:116 max:144

From WAC past Fremont Bridge and back. Some at int. 1, because the overinflated cushion--which I eventually fixed--was causing me severe back pain.

Running - Road / Track (road) 45:21 5.8 mi (7:49 / mi) +75m 7:31 / mi
ahr:142 max:163 shoes: Brooks Trance 5 - 1

Abbreviated Laurelhurst run, starting and finishing near WAC. I mostly ran at a moderate aerobic pace, but I pushed up the intensity for 1:35 going up the Laurelhurst hill. I felt quite tired near the end of this short run, which isn't surprising, since I haven't been running much.