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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Tundra/Desert

In the 7 days ending Aug 11, 2002:

activity # timemileskm+m
  Medium pace running2 3:17:06 20.19(9:46) 32.49(6:04) 1140
  Orienteering1 1:20:21 5.41(14:52) 8.7(9:14) 45019 /22c86%
  Easy running4 1:15:04 9.32(8:03) 15.0(5:00)
  Rogaining1 1:01:51 2.61(23:42) 4.2(14:44)
  Long intervals1 39:10 4.35(9:00) 7.0(5:36)
  Short intervals1 38:49 4.47(8:41) 7.2(5:23)
  Running with weights1 35:01 4.23(8:17) 6.8(5:09)
  Warmup4 18:10
  Total6 9:05:32 50.57 81.39 159019 /22c86%

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Sunday Aug 11, 2002 #

Warmup 1:40 [1]

Orienteering 1:20:21 [3] 8.7 km (9:14 / km) +450m 7:20 / km
ahr:160 max:172 spiked:19/22c

BAOC B-meet at Spooner Lake, NV. Barely attended. Out at 6:30, back home at 22:30. 11 hours of driving (with stops) for 5 hours of running and socializing? Why don't we just hold park events at the Presidio?
I ran very slowly, tired from yesterday's adventure. I tried to generalize as much as I could, but could not resist actually reading the map at such a slow speed. Reading the map is fun, but I wouldn't recommend much of it for competitive orienteers.

Rogaining 1:01:51 [1] 4.2 km (14:44 / km)

Control pick-up at Spooner Lake. Tired and wasted, mostly walking, e-punches in hand.

Saturday Aug 10, 2002 #

Easy running 22:04 [1] 4.2 km (5:15 / km)

Tried to catch the light rail (which is now on a new stupid schedule) at 7:30 am. The attempt failed, leaving me with no options but to jog the distance to the Guadalupe light rail line.

Medium pace running 2:52:53 [3] 17.02 mi (10:09 / mi) +1140m 8:24 / mi
ahr:159 max:174

The usual: New Almaden to Los Gatos through Quicksilver, Azul, and St. Joe. Splits: Azul entrance (3.3) 43'47; Mt. El Sombroso viewpoint (9.1) 1:47'19; Kennedy trail junction (9.5) 1:51'23; St. Joe entrance (15.2) 2:36'18. I measured the climb off of a 1:24K USGS and it came to 3750' (net elevation gain 2510' from New Almaden to El Sombroso).
My 2:35 PR was in January. It was 79 F/26% –> 91 F/33% at the sea level today. The mountain felt dryer and cooler. I used about 80 ml of SPF 45 in the morning and still got a tan on the back. I ran out of water on the mtn (the Rincon and an unnamed Soda Spring Creek tributary were just about the only non-dry water features) and at the end for 20 minutes, but recovered quickly. I ran pretty aimlessly (HR 145 – 160) until the start (1960', 1:23) of the monster climb section at the W-most branch of the Rincon. Then, I pushed it into the 170s—and could never recover on the way down, it stayed around 165 although I slowed myself down as much as I could.
Met a total of 8 people before St. Joe: 4 mtn bikers, 3 hikers hear park entrances, and one pretty ranger lady.

Friday Aug 9, 2002 #

Note

"Near record high temperatures expected today". That's lower 90s F for the Bay.

Warmup 1:00 [1]

Medium pace running 24:13 [3] 5.1 km (4:45 / km)

91 F, 26%, gentle breeze. Felt awesome.

Thursday Aug 8, 2002 #

Easy running 9:31 [2] 2.0 km (4:46 / km)

Doug showed up this time at De Anza track.

Warmup 8:00 [1]

Stretching.

Short intervals 38:49 [4] 7.2 km (5:23 / km)
ahr:164 max:186

6×(400 + 200 easy + 200 + 400 easy). Good effort on the 400s, Doug had one 73 but also an 80. He was done a bit early, as soon as we had to fight through a crowd of TIT people. But we messed up the "rest" part completely and did too much walking; I had to go to the water fountain to drink twice as it was about 27 C and 35% humidity. 74.7 33.9 74.3 34.5 73.7 34.2 75.4 35.8 76.4 35.0 76.9 35.2.

Wednesday Aug 7, 2002 #

Note

ST = 630 (R = 39).
A long day at work, slacked off.

Tuesday Aug 6, 2002 #

Easy running 9:36 [2] 2.0 km (4:48 / km)

Warmup at De Anza. Syd showed up.

Warmup 7:30 [1]

Stretching.

Long intervals 39:10 [5] 7.0 km (5:36 / km)
ahr:150 max:185

5×1000 with very slow 400 m recovery, a 400 jog at the end. 3'21 3'24 3'26 3'30 3'29. Syd was about 2 seconds per thing faster on average. The third one was the worst, and felt much better for the 4th and the 5th.

Monday Aug 5, 2002 #

Easy running 33:53 [2] 6.8 km (4:59 / km)

Groceries...

Running with weights 35:01 [2] 6.8 km (5:09 / km)

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