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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Tundra/Desert

In the 7 days ending Mar 17, 2002:

activity # timemileskm+m
  Orienteering1 1:56:06 7.95(14:36) 12.8(9:04)
  Easy running5 1:35:14 10.25(9:17) 16.5(5:46)
  Long intervals1 42:54 4.41(9:43) 7.1(6:03)
  Cycling1 30:00
  Strength training2 28:00
  Running with weights1 13:33 1.18(11:29) 1.9(7:08)
  Warmup1 10:56 0.99(11:00) 1.6(6:50)
  Total5 5:36:43 24.79(13:35) 39.9(8:26)

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Sunday Mar 17, 2002 #

Running with weights 13:33 [1] 1.9 km (7:08 / km)

To the office, 4 am.

Easy running 6:39 [2] 1.2 km (5:32 / km)

From light rail end at M. View down Castro to El Camino to catch the #22. Took light rail -> VTA 22 -> SamTrans KX -> Golden Gate 80 -> Santa Rosa 8W to the event. About 6 hours total. 99 miles.

Orienteering 44:16 [2] 4.4 km (10:04 / km)

Leprechaun-O at Spring Lake. Spent about 15 minutes looking for the key control at the place it was actually shown. I thought that was the leprechaun challenge, to get through 10-foot boulders in a swamp overgrown with wild rose; the little green people can do it, so why can't you? Alas, the green people played a trick. The bag was safely out of the swamp, rose, and boulders, and everyone but me got it.

Orienteering 23:23 [3] 3.1 km (7:33 / km)

Shamrock-O at Green Lake. I had to hurry more than I wanted to, in order to finish before the official, permanent, and non-negotiable BAOC start time cutoff, to be able to do the third challenge. The tendon was holding up OK.

Orienteering 48:27 [2] 5.3 km (9:08 / km)

Blarney-O at Spring Lake. As I was approaching the second control, I saw a dark shadow rise from the rocks. It was so huge, so awesome, it made the sunlight fade. It was a dragon; its wings spread wide, it rose from the nest it made among the boulders. And as I looked in its face, I realized it was Sean Connery! The Scotsman himself! Must have been really lost. And in the creature's fiery breath lie the ashes of the bag, number 2.

Saturday Mar 16, 2002 #

Easy running 16:44 [1] 2.9 km (5:46 / km)

Cycling 30:00 [3] 0.0 km

Stationary bike. AHR = 152, AP = 190 W. HR was low for a "3" but since this was a first in about 2.5 years, the muscles felt quite an exercise.


My last bout of stationary bike was in 1999 when I participated in a research project aimed to show that stationary bike improved people's running speeds (talk about a pre-determined conclusion, eh?) I was in the "moderately training" group and I showed a (-1) ml/(kg*min) VO2 max gain and a +:08 5K (18:02 -> 18:10, if I remember right), after a month of supervised bicycle. The researcher wanted me to re-do the tests at the end. I gently declined.
One thing that the training did, however, is to improve my quads a ton. I almost ran Eddie the cycling man into the ground at the CNYO rogaine, a week after the end of the research project.

Strength training 16:00 [1] 0.0 km

2 sets of (12 reps at 1' x 4) abs, one set upper body, one set heel lifts. That last one may have been an irrationally exhuberant choice.

Friday Mar 15, 2002 #


The achilles feels different but not scary. It is quite swollen but not purple anymore. I can do heel lifts without pain and walk without limping.

Thursday Mar 14, 2002 #


The tendon felt tender last night. Filled a map tub with ice, placed it under the office desk, and stuck the foot in there for the day. Strangely, it felt 100% fine during the intervals yesterday.

Easy running 23:10 [1] 3.7 km (6:16 / km)

Jogged home; heavy limping and pain. The achilles felt scary at times, like little parts thereof were detaching. It was purple and swollen in the evening.


From what I read, it should be OK for the next few weeks to run a limited distance at low intensity, but speedwork is not OK. Decided to take two weeks easy; I'll jog a BAOC event and to/from work. Maybe I'll pass on the North Carolina meet (but life's too short to not go O). Should I go back to regular hashing? Also contemplating rollerskis.

Wednesday Mar 13, 2002 #

Easy running 13:55 [2] 2.5 km (5:34 / km)

Easy running 20:33 [2] 3.7 km (5:33 / km)

Skipped the warmup and stretch, again.

Long intervals 42:54 [5] 7.1 km (6:03 / km)

9 x 700 at Wilcox. 100 m rest. Sand, wind. 2'27 2'30 2'35 2'31 2'42 2'34 2'32 2'31 2'34. Also felt wasted: effort was a 5 but speed, a 4.

Warmup 10:56 [1] 1.6 km (6:50 / km)

Cooldown along Lawrence.

Strength training 12:00 [2] 0.0 km

One set abs, one set back, one set upper body (4 reps of 12 at 1' per set).

Monday Mar 11, 2002 #

Easy running 14:13 [1] 2.5 km (5:41 / km)

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