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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ebone

In the 7 days ending Jan 24, 2009:

activity # timemileskm+m
  Running - Road / Track4 3:35:54 25.88(8:21) 41.64(5:11) 757
  Running - Trail / Grass3 3:04:28 23.56(7:50) 37.92(4:52) 703
  Strength / Weights3 1:29:28 0.3 0.48 40
  Orienteering1 41:21 3.42(12:06) 5.5(7:31) 22015c
  Calisthenics / Dance4 27:43 1.53 2.46 20
  Total6 9:18:54 54.68 88.0 174015c
averages - sleep:8.7 rhr:46

» now

Saturday Jan 24, 2009 #

Running - Road / Track warm up/down 12:47 intensity: (2:17 @1) + (10:00 @2) + (30 @3) 1.5 mi (8:30 / mi) +70m 7:26 / mi
ahr:140 max:162 slept:7.6 shoes: Brooks Adrenaline GTS 8 - 2

Warm-up run before orienteering. I felt stiff to start with from working registration in the cold weather.

Orienteering race 41:21 intensity: (24:06 @2) + (14:45 @3) + (2:30 @4) *** 5.5 km (7:31 / km) +220m 6:16 / km
ahr:155 max:169 15c shoes: VJ Twister (US size 10.5) - 2

I ran course 7 at Point Defiance Park. I felt a bit tired to start but better after the first few minutes. Although I lost a couple of minutes looking for various controls, my run was relatively clean, given the nature of the terrain and course. The course had a few controls that were placed on features that were hard to read, poorly mapped, or hard to locate in the terrain, but of all the events I've been to at Point Defiance, it was about average or maybe a bit better in this regard.

I liked that there were some interesting route choices. The description sheet covered a very good (maybe the best) route on the long leg from #2 to #3, and since I wasn't that familiar with the park, I opted to stay in the mapped area and chose a route to the right. This ended up narrowly being a fastest split for me, so the other route (which was more on paved road, but maybe a bit longer) couldn't have been much better.

Running - Road / Track warm up/down (road) 20:24 intensity: (16:00 @1) + (4:24 @2) 1.63 mi (12:30 / mi) +45m 11:31 / mi
ahr:112 max:129 shoes: Brooks Adrenaline GTS 8 - 2

I took a very easy warm-down jog after orienteering, including a little jogging in place while talking with people.

Running - Road / Track (road) 23:34 [2] 3.0 mi (7:51 / mi) +132m 6:55 / mi
ahr:145 max:153 shoes: Brooks Adrenaline GTS 8 - 2

I ran the Hawthorne Hills loop in the early evening, before going to the ESR annual party with Terry: another opportunity to dress up--fun.

Calisthenics / Dance (dancing) 10:00 [1]

Terry and I danced a fair amount at the ESR party, although I was feeling a little tired and lethargic, so not as into it as I was a week ago. Mostly very mellow but some more vigorous moving when I was inspired by the rare song with a good beat.

Most of the music was way too fast for my taste, around 130 bpm, and the DJ kept changing the speed of the music mid-song, which annoyed me. I find 100ish bpm a lot more fun, because then gravity can come into play, with more up and down motions and little jumps, which are fun and feel good. I just don't fall fast enough for this to work at 130 bpm. Also, slow beats can always be subdivided when articulating the smaller and faster-moving parts of the body.

Friday Jan 23, 2009 #

Running - Road / Track (some grass, too) 40:47 [2] 5.0 mi (8:09 / mi) +95m 7:42 / mi
ahr:135 max:148 slept:7.0 shoes: Brooks Adrenaline GTS 8 - 2

I went for an easy evening run. I thought I might do some fast strides if I loosened up, but I never felt like it, so I didn't. Also, since I ran hills yesterday and am running an orienteering race and a long run on the weekend, I decided it would be best not to further challenge my body's capacity to recover.

Whereas my right, outer gluteus was sore yesterday, my left is sore today, I guess from last night's hopping strength training. The right side now feels fine, which ratifies my decision to cautiously go ahead with the hill workout last night.

Thursday Jan 22, 2009 #

rhr:46 slept:10.0

From time to time, especially when I am increasing my training volume or intensity early in the year, I have aches and pains from my workouts that don't go away in one day. If I have pain on a day when I am scheduled to do a long or hard training session, then I have to decide whether the pain might be an injury--or might become one if I train hard on it.

This was one of those days. I had planned to do a hill workout today, but the pain in my right, outer gluteus persisted after my warm-up run and somewhat easier-than-usual form drills. It seemed not to be too severe, so I decided that I would start the hill workout and quit if the gluteus seemed to be exacerbated by the effort. To my surprise, it didn't hurt at all and I was able to do the entire (brief) workout.

Running - Road / Track warm up/down (some trail, too) 40:46 [2] 4.65 mi (8:46 / mi) +160m 7:55 / mi
ahr:141 shoes: Brooks Cascadia (gray)

21:30 warm-up from the North end of Cal Anderson Park to Interlaken Blvd. (via Volunteer Park and a convoluted street route) before form drills, then jogging rests between hills (39, 48, 1:05, 44, and 58 seconds), then 15:02 warm-down jog back to the car.

Calisthenics / Dance (form drills) 11:15 intensity: (2:00 @1) + (7:15 @2) + (2:00 @5) 0.94 mi (12:00 / mi) +5m 11:48 / mi
ahr:129 max:146 shoes: Brooks Cascadia (gray)

I did a few sets of several form drills before my hill workout. Grapevine with high knee lift and high knees hurt my right gluteus, so I did those gently. My legs felt generally a bit stiff and tired.

Running - Trail / Grass hills (trail) 3:06 [5] 0.39 mi (7:57 / mi) +108m 4:16 / mi
max:170 shoes: Brooks Cascadia (gray)

I ran two sets of 20, 30, and 40 second hills with jogging back recovery and an additional minute of standing rest between sets. This is my first hill workout of the year, so I wanted to keep it short. My legs tired quickly, so it felt like enough.

It turned out that--starting from the T-shaped trail junction 10-15 meters South of Interlaken Blvd.--my chosen running times took me pretty close to the following landmarks on the trail:
~20 sec: Y-shaped trail junction
~30 sec: Yellow pipe (black X on O-map) to East of trail
~40 sec: Upper-most (3rd?) water bar across trail

Actual running times: 21.8, 30.3, 41.2; 20.5, 30.8, 40.9
My 1 minute recovery heart rate after the last hill was 129

Running - Trail / Grass (some road, too) 52:36 [2] 6.25 mi (8:25 / mi) +215m 7:36 / mi
ahr:137 max:151 shoes: Brooks Cascadia (gray)

I ran in Federal Way from near Target, out the BPA trail (using the unpaved parallel trails) and back. My legs felt a bit tired but surprisingly good. They didn't feel any more tired at the end.

My watch recorded 155m climb, which betrays an astonishing degree of over-filtering. It assumes that the little ups and downs aren't real, but they are.

Strength / Weights (body weight exercises) 23:58 intensity: (18:00 @1) + (5:58 @2)
ahr:99 max:137

I did some hopping (on my left leg only, since my right gluteus was sore), balancing on one leg, some tri dips, and a couple sets of push-ups, abdominal and back exercises. I did my workout outside Target after the mall had closed, so I had the sidewalk and parking lot pretty much to myself.

Wednesday Jan 21, 2009 #

Running - Trail / Grass 54:23 [2] 7.45 mi (7:18 / mi) +80m 7:04 / mi
ahr:140 max:151 rhr:45 slept:9.8 shoes: Brooks Adrenaline GTS 8

I ran along 60th to Ravenna, up through the park and along Ravenna Blvd. to Green Lake, around the outside path and on the grass clockwise, on Green Lake Way to the Wallingford Post Office, then back the same way. I had an additional 3/4 mile out-and-back to pick up the piece of mail I dropped.

I took a map and mostly did a lousy job following it, partly because I was put off by the fading daylight. It was chilly out and it took 15 minutes for my hands to warm up. My right gluteus muscle was a bit sore, I guess from the extra leg press set I did yesterday.

My legs felt quite good and running felt relaxed, balanced and easy.

Tuesday Jan 20, 2009 #

Running - Road / Track (road) 15:42 [2] 2.04 mi (7:42 / mi) +65m 7:00 / mi
ahr:142 max:153 rhr:46 slept:7.5 shoes: Brooks Adrenaline GTS 8

I ran to mom's to watch the inauguration ceremonies and eat fruit salad.

Running - Road / Track (road) 19:50 [2] 2.75 mi (7:13 / mi) +40m 6:54 / mi
ahr:144 max:158 shoes: Brooks Adrenaline GTS 8

I ran home via 45th, 17th and the 20th Ave bridge, stopping at Performance to see about ordering brake pads. My maximum heart rate indicates that I ran too quickly for an easy run for part of the time; I guess my legs were feeling good today.

Running - Road / Track (road) 20:28 [2] 2.65 mi (7:43 / mi) +60m 7:13 / mi
ahr:138 max:150 shoes: Brooks Adrenaline GTS 8

I ran to Meadowbrook for a weight workout.

Calisthenics / Dance (form drills) 3:28 intensity: (1:58 @2) + (1:30 @5) 0.29 mi (12:00 / mi) +10m 10:50 / mi
ahr:126 max:147 shoes: Brooks Adrenaline GTS 8

I did a few form drills in preparation for some hill running. I scrapped the hill running, along with the skipping and hopping that I had planned, due to a bit of pain and stiffness in my left calf.

Strength / Weights (mostly weights) 52:00 intensity: (45:00 @1) + (7:00 @2)
ahr:104 max:128

I did a slightly more extensive workout than I did last week, skipping the calf raises and adding a couple of other exercises.

Chest press: 6 x '13'
Incline crunches: 25 on top rung
Leg extensions: 4 x '8', 8 x '15' (near maximal), 10 x '14' (a while later)
Lat pull-downs: 7x'13'
Standing, stooping back raises: 60 with 40 lbs on shoulders
Hamstring curl: 12 x '4' each leg, near maximal
Vertical chest: 6 x '13'
Rear deltoid: 10 x '8' (on vertical chest machine; felt awkward)
Incline leg raises: 25 on top rung, with vertical thrust
Low pulley, pull-up: 3 x '9', 2 x '8'
Hip flexion: 9 x '6'
Hip extension: 9 x '5'
Hip abduction: 7 x '4'
Hip adduction: 6 x '4'
Shoulder press: 5 x 40 lbs right arm, 12 x ~23 lbs left arm (free weight)
Face down back raises: 50 with 5 lb hand weights in each hand
Leg press: 4 x 110 lbs, 8 x 200 lbs, 8 x 200 lbs, with 90 degree leg bend

Running - Road / Track (road) 21:36 [2] 2.65 mi (8:09 / mi) +90m 7:22 / mi
ahr:138 max:149 shoes: Brooks Adrenaline GTS 8

I ran home from Meadowbrook. My left calf felt fine.

Monday Jan 19, 2009 #

slept:9.1 (rest day)

I've thought quite a bit about how I'd like this year's training to be different than last year's, but today was the first time that I actually listed all the ways. I even wrote them down:

(1) Higher volume of aerobic training, to try to extend my aerobic baseline. In other words, I'm hoping to increase the velocity of my aerobic threshold. Also, from an anecdotal standpoint, I've done well on higher volumes of easy training in the past (distant past = 1990).

(2) Do my easy training a little slower, to stay just under my aerobic threshold, per the results of my lactate stage test.

(3) Two training cycles of {easy/base, hills, intervals, threshold} before WOC. Last year I did just one, sort of, although it wasn't as structured as I would have liked (see #6).

(4) Build to higher interval volumes. 4 x 3000m at threshold, and 8-10 x 1000m at VO2max are the benchmarks I'd like to shoot for. I think my performance suffered from a lack of capacity at high speed last year.

(5) Do longer hill intervals. I had good surge power up hills last year, but I had no capacity to keep it up, and it showed in my racing: dead legs half way through the WOC long qual, then bouncing back in the later stages in the flatter terrain; losing 3 minutes on the 1.3k leg near the start of the WOC relay.

(6) Sleep more. Last spring, I was averaging less than 6 hours of sleep per night while trying to train hard. I usually ended up compromising my workouts to match my compromised capacity to recover, and this surely hurt my results. In order to get enough rest, I need to be less busy, which means being smarter about using my time, getting more help with some things, and forgoing some things.

While I do the above things, I also need to take a look back at the good training goals I set for myself last year, and bring some of those forward.

Sunday Jan 18, 2009 #

Running - Trail / Grass (trail) 1:01:39 [2] 7.72 mi (7:59 / mi) +210m 7:22 / mi
ahr:135 slept:9.6 shoes: Brooks Adrenaline GTS 8

From the Kansas Ave parking lot, I ran up to the Discovery Park loop trail, ran the loop (20:39), then ran the loop with a detour down North Bluff Trail, along the trail by the shoreline, then up South Bluff Trail. I ran around in the North Meadow and did some form drills before going down to the water, then I ran at around threshold pace from the bottom of the hill to the sandy area about 0.2 miles after the top of South Bluff Trail. When I got back to the parking lot, I kept going to Daybreak Star and did some strength training and hops before jogging back to the car. All the extra stuff, including the threshold run, is logged separately.

Calisthenics / Dance (form drills) 3:00 intensity: (1:30 @2) + (1:30 @5) 0.3 mi (10:00 / mi) +5m 9:30 / mi
ahr:130 max:153 shoes: Brooks Adrenaline GTS 8

Form drills in the North Meadow.

Running - Trail / Grass tempo (trail) 12:44 [3] 1.75 mi (7:17 / mi) +90m 6:16 / mi
ahr:159 max:169 shoes: Brooks Adrenaline GTS 8

Threshold run from the foot of North Bluff Trail, along the waterfront trail and around the lighthouse to the trail junction (6:39 for 1.1 miles) that goes up to the road and to South Bluff Trail, up South Bluff Trail (4:57 for 0.46 miles, +90m), then to the big trail junction near the sandy area (1:08 for 0.19 miles).

The distance for the South Bluff Trail is an estimate.

Strength / Weights (body weight exercises) 13:30 intensity: (5:00 @1) + (8:30 @2) 0.3 mi (44:59 / mi) +40m 31:49 / mi
ahr:116 max:146 shoes: Brooks Adrenaline GTS 8

I did 3 x 30 Cotner dips with each leg, some hamstring exercises (lying on my back and pushing my back off the ground with my feet on a stair), and maybe 15-20 times hopping or taking big steps up the two flights of 11 stairs on the East side of Daybreak Star.

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