Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ebone

In the 9 days ending Jun 13, 2010:

	activity	#	time	miles		km		+m
	Running - Road / Track	4	1:42:04	8.84	(11:33)	14.22	(7:11)	943
	Cycling	3	1:41:19	25.03	(4:03)	40.28	(2:31)	240
	Running - Trail / Grass	2	1:18:00	7.3	(10:41)	11.75	(6:38)	230
	Orienteering	1	1:10:28	5.28	(13:21)	8.5	(8:17)	220	22c
	Walking	1	20:00	1.1	(18:11)	1.77	(11:18)	15
	Total	7	6:11:51	47.55	(7:49)	76.52	(4:52)	1648	22c
averages - sleep:8.6

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Sunday Jun 13, 2010 #

Running - Road / Track warm up/down (road) 4:54 0.53 mi (9:15 / mi) +45m 7:19 / mi
ahr:121 max:147 slept:9.5 shoes: Brooks Adrenaline GTS 8 - 4

I jogged to the restroom and back before orienteering at Point Defiance. Today is a test of my left hip to see if I can run a course without aggravating it.

Orienteering 1:10:28 *** 8.5 km (8:17 / km) +220m 7:20 / km
ahr:145 max:164 22c shoes: Brooks Adrenaline GTS 8 - 4

I ran course 4 at Point Defiance Park, going at an easy-to-moderate pace, as I hoped this would lessen the chance of aggravating my left hip flexor. My hip hurt a few times, but it never hurt much or for more than several seconds at once, so I think I was successful. I'll be curious to see how it feels tomorrow.

My legs felt good, I suppose from all the rest, although they felt somewhat fatigued toward the end, despite the eased-up pace. My calves were tight and sore again when I woke up, but they didn't bother me during the run.

I had a few controls where I lost significant time, a couple of which were my fault and a couple of which had more to do with the map being inaccurate or out-of-date. Jan set a nice course, with some route choices and very few bingoish controls, which is a noteworthy achievement at Point Defiance.

Saturday Jun 12, 2010 #

Running - Trail / Grass (trail) 20:00 2.0 mi (10:00 / mi) +50m 9:17 / mi
slept:4.0 shoes: Brooks Adrenaline GTS 8 - 4

I did a few stints of jogging while helping at the Cougar Mountain Trail Running Series 7.5 mile race.

Friday Jun 11, 2010 #

Note
slept:9.1

Running - Trail / Grass (trail) 58:00 5.3 mi (10:57 / mi) +180m 9:54 / mi
ahr:122 max:143 slept:9.1 shoes: Brooks Adrenaline GTS 8 - 4

I ran with Scott to mark most of the course for the Cougar Mountain Trail Running Series 7.5 mile race. We both have injuries and took it easy. My hip only hurt a little.

I didn't stop my watch at most of the little stops we made to place course markings, so the logged time (and distance) are approximate.

Thursday Jun 10, 2010 #

Cycling (mtb road) 41:34 9.9 mi (4:12 / mi) +90m 4:05 / mi
ahr:123 max:142 slept:8.5 shoes: Nike ACG cycling shoes

I rode to meet Terry riding home, rode back home with her, then did a trip out and back to Fremont on the BGT.

My logged sleep is a guess and approximate.

My quads are a bit sore from yesterday's stair workout, but my gastrocnemius (upper calf) muscles are extremely sore and tight, and my left one cramped overnight and is additionally sore from that.

Wednesday Jun 9, 2010 #

Running - Road / Track (road) 2:50 [2] 0.42 mi (6:45 / mi)
slept:7.4 shoes: Brooks Adrenaline GTS 8 - 3

Ran downtown.

Running - Road / Track warm up/down (road and stairs) 12:40 1.24 mi (10:15 / mi) +95m 8:16 / mi
ahr:127 max:152 shoes: Brooks Adrenaline GTS 8 - 4

I warmed up by running from the car to the Municipal Tower, up a few flights of stairs as I explored the stair-running possibilities, then over to the Columbia Tower.

Since running normally seems to be hard on my left hip flexor, I decided to get in a hard workout by running stairs. The idea of running stairs instead of hills is that I could do the workout in a downtown skyscraper and take the elevator down, so as not to hammer my muscles with downhill running.

This didn't quite work out, since it is not possible to exit the Columbia Tower stairs above the 4th floor without a key card. However, I didn't mind having to go down the stairs--that's the easy part--so I proceeded with the workout, anyway.

Running - Road / Track hills (stairs) 8:40 [4] 0.35 mi (24:46 / mi) +253m 7:38 / mi
ahr:153 max:172 shoes: Brooks Adrenaline GTS 8 - 4

I ran intervals up the Columbia Tower stairs, starting at the 4th floor and going up to the roof access door, which is above the 76th floor, almost equivalent to where the 77th floor would be if there were one. It was warm in the stairwell, and running stairs, while deceptively easy for about the first 30 seconds, is a great way to crank up the cardiovascular system. I was extraordinarily out of breath at the end of each interval and gasped for air as if I had just finished an 800m race.

The 4th floor is an atrium level with a very tall ceiling, so there were an additional 3-4 floors worth of stairs between the 4th and 5th floors, which is why the first interval was longer.

I started every 4 minutes, which gave me a bit more than 2 minutes of rest, on average.

Between each floor, there were two fIights of stairs, one with 10 steps and one with 9. I mostly ran two stairs at once, but when I got tired, I would sometimes start the 10-step flight by taking just one step, then take two with each of the next four strides, then take the last one.

Here are my times, avg/max/1-min-recovery heart rates, and climb for each interval:

4th to 20th floor: 2:01 145/168/131 +63m
20th to 36th floor: 1:47 154/170/140 +53m
36th to 52nd floor: 1:54 154/170/140 +53m
52nd to 68th floor: 1:54 156/172/144 +53m
68th to roof door: 1:04 149/168/137 +31m

Considering that I ran nearly four extra floors, the pro-rated sum of my interval times would have placed me around 4th to 7th places in the 2010 Big Climb (for Leukemia) results. Of course, the rest periods were extremely beneficial, and since Greg--who is much faster than I--ran 7:54 for 6th place, I'm sure I would be well behind that if I actually attempted the race.

Running - Road / Track (stairs) 10:55 [2] 0.35 mi (31:12 / mi)
ahr:126 max:137 shoes: Brooks Adrenaline GTS 8 - 4

I descended the stairs after running intervals up. Upon taking the first couple steps down, my quads were so tired that they felt like they were going to buckle. This was disconcerting, since it was well over 1300 steps down, and the only way out was on the 4th floor. I thought I might have to swing my way down using the handrails, however before long, my legs had recovered enough that they felt a lot better. I still kept at least one hand on the rail, just to be safe.

Running - Road / Track warm up/down 11:35 [2] 1.3 mi (8:55 / mi) +45m 8:03 / mi
ahr:140 max:154 shoes: Brooks Adrenaline GTS 8 - 4

I ran easy back to the car after my stair workout.

Cycling (mtb road) 16:45 4.26 mi (3:56 / mi)
ahr:137 max:151 shoes: Nike ACG cycling shoes

I went for a short spin SW on the BGT and back. My legs felt somewhat tired from the stair workout, but less so than I expected.

Tuesday Jun 8, 2010 #

Note
slept:8.6 (rest day)

Monday Jun 7, 2010 #

Walking (with luggage) 20:00 [1] 1.1 mi (18:11 / mi) +15m 17:27 / mi
slept:6.5 shoes: TNF Hedgehog GTX XCR, 11.5

I walked with my ample luggage from Sea-Tac airport to my car.

Running - Road / Track (road) 5:00 [2] 0.7 mi (7:08 / mi)
shoes: TNF Hedgehog GTX XCR, 11.5

Ran downtown.

Running - Road / Track (road) 6:30 [1] 0.6 mi (10:50 / mi) +40m 8:58 / mi
shoes: TNF Hedgehog GTX XCR, 11.5

and back.

Cycling (mtb road) 43:00 10.87 mi (3:57 / mi) +150m 3:48 / mi
ahr:138 max:157 shoes: Nike ACG cycling shoes

I rode to the BGT, North to Lakeside Pl and up to Fred Meyer to do some grocery shopping, then home via Lake City Way and Ravenna Ave with my pack heavy with groceries. My legs felt a bit tired. They may still be just a touch sore from Saturday's hills, also.

Sunday Jun 6, 2010 #

Event: US Team Official 5K time trial (the first of two trials in 2010)

Note
slept:5.5 (rest day)

Saturday Jun 5, 2010 #

Running - Road / Track hills (road) 39:00 3.35 mi (11:39 / mi) +465m 8:08 / mi
ahr:131 max:159 slept:9.2 shoes: Brooks Adrenaline GTS 8 - 3

I walk-jogged 15 times up and down the hill on Douglass, between 26th and 27th. Going uphill is a good way to get a workout without needing to run with a full stride. I'm trying to avoid vigorous running in order to give my left hip muscles a chance to heal. They injury only hurt a couple times during this run, and both times it was on the downhill, when my strides became too long.

It's a bummer that they're still injured from my fall at the Team Trials, because this is a time of year that I had planned to do intervals, and instead, I'm only sort of able to train at all. On the bright side, it seems like my hip is getting better, and the range of motion is improving.

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