Training Archive: eboneIn the 7 days ending 2008-03-23:
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| M | T | W | H | F | S | S | |||||||||||
Sunday Mar 23 | ||
| Orienteering (rogaining) 4:40:00 | |
| spiked:2/3c slept:6.0 shoes: Brooks Cascadia (gray) | ||
| I donned my cold and rain gear and participated in Murray's grown-up Easter egg hunt at East Tiger Mtn. The course was a giant line-O, involving running on trails and roads interspersed with bushwhacking through what were mostly surprisingly nice stretches of forest. There were four eggs (well, egg-shaped plastic bunnies) three of which were on hills and the fourth of which was on a the side of an unmapped spur but close enough to a catching feature to locate by back bearing. I embarked a bit after the rest of the team (there were six of us: Murray, Miles, Kimberly, Peteris, Dave and me) and caught up after they had bagged the first bunny.
The pace was mostly fairly recreational, but the uphills were generally mid-to-upper aerobic intensity, and I towed Kimberly a little, which improved the workout. I was out for just over 5.5 hours, but probably 50+ minutes of that was spent on little stops and other sub-training-intensity bits. There was a decent amount of snow running (up to knee deep), terrain jogging/walking, and steep uphill climbs, so it was a good training for my orienteering muscles, and it was really fun, too. | ||
Saturday Mar 22 | ||
| Running - Road / Track warm up/down (road) 14:18 [2] 1.95 mi (7:19 / mi) +30m 4:21 / km | |
| ahr:140 max:156 slept:6.6 shoes: Brooks Adrenaline - 1 | ||
| Warm-up run before orienteering at Point Defiance Park. | ||
| Orienteering race 51:10 | |
| max:167 14c shoes: VJ Twister (US size 10.5) - 3 | ||
| To put this course in a positive light, it was a good fartlek workout, because I could run quickly between controls but then had to pick my way through green and hunt around when I got in the circle. Point Defiance is notorious for bingo courses, and this one probably wasn't any worse than average. I actually found most of the controls pretty quickly, and the problems with the control placements weren't that major. It just goes to show how far orienteering in this area has come that people take exception to this sort of course rather than shrugging and figuring that's how it always is. The problem controls were of four types:
* control was placed too low for forest visibility/runnability conditions * feature was legitimately findable in theory but mapped in the wrong location * feature was legit but supporting navigation features were indistinct or otherwise mismapped * control was not placed exactly at described location but rather was put in vegetation a few meters away to make it harder (or to make it less likely that the control would be swiped by a passer by?) There were some interesting route choices, which added nicely to the map reading challenge. My heart rate monitor chest strap seems to be malfunctioning, so my HR data are messed up. My watch says 146 average and 188 max, which must be too low and too high, respectively. I did put on a burst of speed from the last control to the finish (which felt really good), but even then I'm sure my HR didn't hit 188. | ||
| Running - Road / Track warm up/down (road) 5:05 [1] 0.51 mi (10:00 / mi) +30m 5:15 / km | |
| ahr:114 max:126 shoes: Brooks Adrenaline - 1 | ||
| Short warm-down jog after orienteering. | ||
| Running - Trail / Grass 25:00 | |
| ahr:102 max:130 shoes: Brooks Adrenaline - 1 | ||
| Walk/jogging while mapping at Dash Point. | ||
Friday Mar 21 | ||
| Running - Road / Track (road) 31:00 | |
| ahr:121 max:136 slept:5.4 shoes: Brooks Adrenaline - 1 | ||
| I went for an easy jog around the neighborhood before turning in for the night. My heart rate seemed unusually low. Maybe it was because of the time of night, recent lack of sleep, something I ate, who knows... My legs barely feel sore today but are somewhat tired. | ||
Thursday Mar 20 | ||
| Running - Road / Track warm up/down (some grass, too) 40:35 [2] 5.0 mi (8:07 / mi) +80m 4:48 / km | |
| ahr:138 slept:5.3 shoes: Brooks Cascadia (gray) | ||
| 16:50 warm-up run to Meadowbrook (10:20) and some more at the park (6:30), ran my usual sprint O course there, did a bit more jogging then ran form drills and hills (jogging plus recovery jogs = 11:15), then ran home (12:30) for a warm-down. | ||
| Orienteering 11:59 [2]*** 2 km (6:00 / km) +28m 5:36 / km | |
| ahr:144 max:158 12c shoes: Brooks Cascadia (gray) | ||
| O course at Meadowbrook. As usual, I had problems not concentrating to anticipate what was next, but I noticed this and did better toward the end of the course. | ||
| Calisthenics / Dance hills (form drills) 4:11 | |
| shoes: Brooks Cascadia (gray) | ||
| Two sets of six different form drills, uphill on grass: skip-bounding, high knees, butt kicks, straight-legged bounding off balls of feet, backwards running, and grapevine (sideways running with trailing leg alternating going in front or behind body--for lateral hip strength and mobility)
Times: 20 21 21 22 20 22; 20 21 19 20 21 24 seconds | ||
| Running - Trail / Grass hills (grass) 2:59 [5] 0.39 mi (7:38 / mi) +107m 2:34 / km | |
| max:172 shoes: Brooks Cascadia (gray) | ||
| I did 3 x ~20 seconds uphill bounding (~60m +9m climb) with 40 seconds jog+rest then ran 4 x 110m hills +20m climb with 1 minute jog+rest. I thought I ought to run more hills, since I ran 10 last time, but I was short on time, and my legs still didn't feel great, so I decided to be conservative, with the idea that doing some hills is quite a bit better than doing no hills and doing too much is a lot worse than not quite doing enough.
Bounding times: 21 19 21 Hill run times: 30.4 28.8 29.9 29.0 I was happy that my times were fine, even though my legs felt tired. My HR monitor picked up a 180 reading during the recovery jog after the second hill run, but I think that must be an erroneous reading, because the second highest was 172. | ||
| Cycling (mtb road) 44:15 | |
| ahr:128 max:142 shoes: Nike ACG cycling shoes | ||
| Rode to Jim's house for the COC board meeting. | ||
| Cycling (mtb road) 46:15 | |
| ahr:119 shoes: Nike ACG cycling shoes | ||
| Rode home from Jim's. | ||
Wednesday Mar 19 | ||
| Running - Road / Track (some trail, too) 1:11:50 | |
| ahr:128 max:149 slept:7.2 shoes: Brooks Cascadia (gray) | ||
| Late night run from home through bits of the various Thornton Creek parks, and back via 5th Ave to 125th St. The intensity was much lower while I explored on the indistinct, muddy trail segments, but I ran at a mid-aerobic pace on the roads.
I was planning to run a hill workout at Meadowbrook, but my legs were still sore, so I decided to do it on Thursday. | ||
Monday Mar 17 | ||
| Note | |
| slept:9.0 (rest day) | ||
| After taking Friday and Saturday off, it's time for another rest day. Finally, I got a good night of sleep last night! This is shaping up to be a 300 hour work month, so sleep and maintaining my training log have been falling by the wayside.
My legs are sore today, I guess mostly from the six 200m repetitions I ran yesterday at Nathan Hale track, although the threshold intervals--especially the one up the South bluff trail at Discovery Park--may have contributed. My quads seem not to have totally recovered from last week's hill intervals up Queen Anne (in the middle of Street Scramble control scouting). I'm trying to do some hard running up steep hills to get ready for the World Champs in Czech Republic this summer. | ||
| C • wow... 2 | ||