Training Archive: eboneIn the 7 days ending 2007-09-09:
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| M | T | W | H | F | S | S | |||||||||||
Sunday Sep 9 | ||
| Running - Trail / Grass (trail) 1:21:00 [2]* 9.0 mi (9:00 / mi) +200m 5:14 / km | |
| ahr:128 max:148 slept:0.7 shoes: Brooks Cascadia (lime green!) | ||
| Course marking and picking up remote aid station bottle drop for NWTR event at Redmond Watershed Preserve. My whole body felt tired from racing yesterday. My arms and especially lower back were sore from paddling. My left knee hurt a bit late in the running.
Terry and I walked for about 2.2 hours after the run to pick up the course markings, and it felt like a rogaine or expedition adventure race, both from the standpoint of the mild nausea of sleep deprivation and because my legs felt profoundly trail-weary. | ||
| C • Redmond Preserve 4 | ||
Saturday Sep 8 | ||
| Note | |
| slept:2.7 | ||
| Challenge the Port Adventure Race. It was a fun race again, and I found the course to be different enough from last year to be fresh and exciting. I raced with Wanda, Kimberly and Peteris as MerGeo.com/Clif, and we took 3rd overall and 2nd coed in 4:01 behind MerGeo.com/MPGear.com (3:45-ish?, also a coed team of 4) and Kevin R and Dean B's 2-man team (3:57?). Here's the race breakdown:
8:32 4-control score-O around the Port Orchard historic town 1:09:07 kayak/kayak-O, including a few minutes portaging to/from the beach 6:38 blindfold obstacle course and transition to bike 60:34 mountain biking, +400m climb 2:31 transition to trek 48:52 trekking, +135m climb 3:16 transition to trek 39:30 mountain biking, +150m climb ~2:00 cargo net crawl The kayaking leg comical, with one glitch after another for our team. First, Wanda hadn't adjusted the steering pedals, and they were really uneven, so she had to contort her legs to keep the boat going straight. Peteris couldn't get the rudder down in his and Kimberly's boat, and we maneuvered in the choppy seas and pried on it for a few minutes before we were able to get going. When we got to the kayak-O section, we were back in the pack and had to wait in line to maneuver to the pilings and punch. One of the controls was adrift and floating farther away when we arrived, so it took a while to find it, and it took us a couple minutes to let a couple other teams punch and get the control tied back in place. On the way back, Wanda (who is in good paddling shape) and I put K+P's boat on tow, but the line was too short for where we attached it, so we had to stop and re-clip it. Then it got caught in our rudder, and we had to slow down and slacken the line to fix it. One nice thing about racing with good teammates is that they are able to move on from setbacks like the kayak leg, and the team hit its stride when we got on the bikes and passed some teams. The trek went okay, with the exception of one 1.5-2 minute navigation error by me. Kimberly was still injured from the NA Rogaining Champs, and so she was in a lot of pain and not her usual fleet-footed self. Peteris and I towed her, but there was only so much she could do with her injuries. We lost about 7 minutes to MerGeo.com/MPGear.com on the trek, but it was still a pretty good performance. Kevin and Dean came into the transition area just after us and left on their bikes just before us. They had a few small navigation errors on the way back to the finish, but we couldn't challenge their excellent speed on the bikes, and they finished a few minutes in front of us. | ||
| Running - Trail / Grass race 8:32 [2]** 0.85 mi (10:01 / mi) +25m 5:43 / km | |
| ahr:140 max:158 spiked:4/4c shoes: Brooks Trance 5 - 1 | ||
| Mini score-O course to separate teams at the beginning of Challenge the Port. We had to do this tied together with nylon cord. We tied the cords to our wrists. | ||
| Walking race (portaging) 8:00 [2] 0.4 mi (19:58 / mi) +10m 11:32 / km | |
| shoes: Brooks Trance 5 - 1 | ||
| Portaging to the water and back for the kayaking section. | ||
| Paddling / Rowing race (kayaking) 50:00 [2]** 4.4 mi (11:22 / mi) +0m 7:04 / km | |
| ahr:137 spiked:4/4c | ||
| Kayaking section. The paddling time is a guess based on the distance and weather conditions. The rest of the time was spent fiddling with rudders and towlines, waiting to punch, or retying the drifting control. | ||
| Cycling race (mtb roads and trails) 1:00:34 [23]* 9.1 mi (6:39 / mi) +400m 3:38 / km | |
| ahr:146 max:163 spiked:4/5c shoes: Nike ACG cycling shoes | ||
| Mountain biking to remote trekking transition. I opted for more climb and distance in order to ride as much as feasible on the dirt/gravel roads, rather than the twisty single-track, but there were some sections of single-track, too, which, despite being slower, were super fun. | ||
| Orienteering race 48:52 [23]* 6.1 km (8:01 / km) +135m 7:13 / km | |
| ahr:140 max:163 spiked:5/6c shoes: Brooks Cascadia (lime green!) | ||
| Trekking section. I towed Kimberly some. It was fun to work hard towing on the flat roads and uphills. | ||
| Cycling race (mtb roads and trails) 39:30 [2]* 6.0 mi (6:34 / mi) +150m 3:48 / km | |
| ahr:138 max:158 spiked:3/3c shoes: Nike ACG cycling shoes | ||
| Final mountain biking section of Challenge the Port. | ||
Friday Sep 7 | ||
| Note | |
| (rest day) | ||
| I decided to take another day off, since my left knee is still bugging me today. | ||
Thursday Sep 6 | ||
| Note | |
| slept:9.5 (rest day) | ||
| Planned rest day. Slept a long time last night for some reason. | ||
Wednesday Sep 5 | ||
| Cycling (mtb road) 18:23 [2] 4.47 mi (4:06 / mi) +40m 2:29 / km | |
| ahr:141 max:158 shoes: Nike ACG cycling shoes | ||
| Rode to Roger's office for a run. My legs got tired quickly on the bike. | ||
| Running - Trail / Grass (some road, too) 42:30 [2] 4.72 mi (9:00 / mi) +75m 5:20 / km | |
| ahr:128 max:146 shoes: Brooks Cascadia (lime green!) | ||
| Run with Roger to the Arboretum, on the trails there, and back to UW. I felt okay, except that my left knee hurt off and on, in the same way that it did when I was injured for three months this spring--eek!
I remember sitting with my legs folded at the knee in the last couple days, and I flexed my left calf and noticed that my knee tendon hurt when I did that, in the same way as it did in the spring. I hope this didn't re-injure it. | ||
| Cycling (mtb road) 21:35 [1] 4.47 mi (4:49 / mi) +30m 2:56 / km | |
| ahr:107 max:123 shoes: Nike ACG cycling shoes | ||
| Easy ride back to the office. My knee didn't bother me while biking, but I took it easy, just in case. | ||
Tuesday Sep 4 | ||
| Walking (hiking) 1:20:00 [1] 2.7 mi (29:38 / mi) +820m 9:28 / km | |
| max:120 slept:9.0 shoes: Brooks Cascadia (lime green!) | ||
| Hiking near Mt. Edith Cavell, in Jasper National Park with Patrick. It was a fun little adventure. We kept going past the end of the official trail to a little peak (~8500 feet), still thousands of feet below the top of Edith Cavell, but it had some good views, and we got snowed on a bit (it was mostly cloudy, with some showers and rainbows). We saw the nearby glaciers from various vantage points and saw (and handled) icebergs in the lake on the way down. Our total time out was 3:47, but that includes lots of stops and the return trip downhill, which was sub-training intensity. | ||
Monday Sep 3 | ||
| Running - Trail / Grass warm up/down 15:00 [2] 1.5 mi (10:00 / mi) +15m 6:02 / km | |
| shoes: VJ Twister (US size 10.5) - 2 | ||
| Warm-up jogging before my first and second relay legs. | ||
| Orienteering race (relay) 32:20 [23]*** 4.5 km (7:11 / km) +85m 6:34 / km | |
| max:169 spiked:11/16c slept:7.2 shoes: VJ Twister (US size 10.5) - 2 | ||
| Barebones relay, on an 8-point team with Dave Tallent, Debbie Newell, and Holly Kuestner. Each of the four team members ran twice. On the first leg, the other three runners ran a course, and once they had all returned, I got to start my first course, a middle distance leg. I ran okay but made a few execution mistakes and lost a few minutes. The course was tricky in places. I had a few minutes lead at the start and I finished with a minute lead or maybe a bit more, after being caught by Ted de St. Croix. | ||
| Orienteering race (relay sprint) 8:45 [234]*** 1.6 km (5:28 / km) +20m 5:09 / km | |
| max:169 spiked:8/11c shoes: VJ Twister (US size 10.5) - 2 | ||
| Final sprint leg of Barebones relay. I had a good run, with just a few small mistakes. Everyone on the team ran well, and we won in 1:32:29, by 12 minutes, or something like that. | ||
| C • Level of effort 2 | ||