Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ebone

In the 7 days ending Dec 16, 2007:

	activity	#	time	miles		km		+m
	Running - Trail / Grass	3	2:56:20	17.88	(9:52)	28.78	(6:08)	470
	Running - Road / Track	4	2:35:25	17.66	(8:48)	28.42	(5:28)	371
	Strength / Weights	2	57:14					45
	Orienteering	2	49:55	5.69	(8:47)	9.15	(5:27)	123	34c
	Calisthenics / Dance	1	5:05	0.45	(11:18)	0.72	(7:01)
	Total	6	7:23:59	41.68		67.07		1009	34c
averages - sleep:7.9

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Sunday Dec 16, 2007 #

Running - Trail / Grass (some road & terrain, too) 1:45:00 * 9.13 mi (11:30 / mi) +310m 10:24 / mi
ahr:125 max:152 slept:7.4 shoes: Brooks Adrenaline - 1

Went for an easy run with Maddy to scout terrain for next BEAST season at a top secret location, which I think will be a good one, if I can get permission for it. Maddy isn't used to running so far, so we took some walking breaks (and lots of little sniffing stops). At least she got to haze some squirrels and rabbits--to the extent possible while on a leash dragging me behind.

My legs are fatigued from training, so it felt good to run easy and not care about the pace today.

C • when are you going to Cal s... 5

Saturday Dec 15, 2007 #

Event: Valley Forge Battle to the End O' Marathon

Running - Road / Track warm up/down (road) 17:00 [2] 2.06 mi (8:15 / mi) +35m 7:50 / mi
ahr:137 max:160 slept:7.8 shoes: Brooks Adrenaline - 1

Running with Maddy around the neighborhood, then with my duffel bag from the car to the start of the orienteering. I'm guessing about the distance.

Orienteering race 25:55 *** 5.2 km (4:59 / km) +90m 4:35 / km
ahr:164 max:175 14c shoes: Brooks Adrenaline - 1

Winter Series race #4 at UW Campus. I had a pretty good, well-paced run. I intended to run it as a threshold workout, but I couldn't bear the thought of Bill, Nikolay, James or Glenn beating me because I took it easy, so I pushed fairly hard, maybe 95% speed. I had one significant error, which was a 10-15 second hesitation on control 12, but otherwise I had a pretty clean run and chose pretty efficient routes (with the likely exception of 5 to 6, where I went North of the Art Building, rather than through the quad). My hamstrings were sort of sore, but racing didn't seem to make them worse.

C • 5-6, 11-12 9

Running - Road / Track warm up/down (road, with duffel) 6:40 0.75 mi (8:53 / mi) +50m 7:22 / mi
ahr:149 max:164 shoes: Brooks Adrenaline - 1

Ran from the O meet site back to where I parked my car.

UW - Splits

Friday Dec 14, 2007 #

Running - Road / Track 23:00 [1] 2.0 mi (11:30 / mi) +25m 11:04 / mi
ahr:107 max:120 slept:8.0 shoes: Brooks Adrenaline - 1

Very easy jog with Maddy to Good Shepherd, around there a while, and back. My right hamstring is sore today, which is sort of nice, because now my left hamstring pain just seems like workout soreness rather than a nagging injury.

Thursday Dec 13, 2007 #

Running - Trail / Grass (some road, too) 36:20 [2] 4.9 mi (7:25 / mi) +45m 7:13 / mi
ahr:143 max:160 slept:8.2 shoes: Brooks Adrenaline - 1

Ran to Green Lake, around and back with Maddy. She got a bit freaked out by all the people around the lake, but she seemed to feel more at ease toward the end of the run.

Running - Road / Track (some grass, too) 27:28 3.7 mi (7:25 / mi) +55m 7:06 / mi
ahr:152 max:164 shoes: Brooks Adrenaline - 1

Ran with a backpack from Mountlake Terrace to Jim's house for the COC meeting, which was fun but probably not quite as fun as the holiday party I missed in order to attend. My left hamstring felt somewhat tight and sore toward the end of the run.

C • COC meeting 3

Running - Road / Track 53:26 5.75 mi (9:18 / mi) +95m 8:50 / mi
ahr:134 max:161 shoes: Brooks Adrenaline - 1

Ran from Jim's back to where I parked in Mountlake Terrace, adding some extra distance and doing some form drills and leg exercises during the run.

Calisthenics / Dance (form drills) 5:05 [5] 0.45 mi (11:18 / mi)
ahr:140 max:160 shoes: Brooks Adrenaline - 1

Lots of skip-bounding: 50 steps, 40, 30, 20, 10, with other form drills (backwards running, straight leg toe-bounding, grapevine, high knees, butt kicks, fast feet=>200 little steps in 39 sec.) and segments of recovery jogging in between.

Strength / Weights (body weight exercises) 7:14 [2] +45m
shoes: Brooks Adrenaline - 1

3 x 20 Cotner dips each leg (alternating sets: L, R, ...) 2 x 25 double-leg bench jumps. 10x bar dips (triceps) on bench; 10x push-ups on bench. My right triceps muscles hurt some during the bar/bench dips, which is why I only did 10.

C • Cotner dips 4

Wednesday Dec 12, 2007 #

Running - Trail / Grass (some road, too) 35:00 3.85 mi (9:05 / mi) +115m 8:19 / mi
max:140 slept:7.7 shoes: Brooks Adrenaline - 1

Easy jog with Maddy to Woodland Park, around the last 2.3 miles of the cross country course, and back. I felt fine, and I'm not as sore today as I thought I would be, barely at all, actually. My left, medial hamstring tendon is a bit sore from the hamstring curls yesterday, but it's not substantially worse than it often is after a moderate or heavy day of training. I left my watch running during potty and sniffing stops, and the total time out, including stops, was 41 minutes (not counting the side trip to the off-leash area, where Maddy hung out and I spent a few minutes stretching.)

Tuesday Dec 11, 2007 #

Orienteering 24:00 [2] *** 3.95 km (6:05 / km) +33m 5:50 / km
ahr:143 max:157 20c slept:6.6 shoes: Brooks Adrenaline - 1

I sketched an orienteering course on a map of Magnuson Park, then ran it. My legs felt pretty good. I had to remind myself to look ahead, and I did a couple of legs by memory toward the end, in order to practice.

Running - Road / Track warm up/down 10:26 1.7 mi (6:08 / mi) +14m 5:59 / mi
ahr:154 max:168 shoes: Brooks Adrenaline - 1

Brisk run from my car to Meadowbrook Community Center for weight training.

Strength / Weights 50:00

Upper and lower body weights in the Fitness Room at Meadowbrook, after I got over the unsurprising fact that there was no total hip machine. The required 1.5 hour class consisted of me walking in the room and the instructor staying (more or less), "you look like you know what you're doing; you're a runner and your quads are stacked; you're approved."

C • what were you approved for? 2

Running - Road / Track warm up/down (road) 17:25 [2] 1.7 mi (10:15 / mi) +97m 8:42 / mi
ahr:138 max:150 shoes: Brooks Adrenaline - 1

Jog back to car from Meadowbrook.

Monday Dec 10, 2007 #

Note
slept:9.5 (rest day)

Planned day off. My legs are a bit sore and tight today, but not much.

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