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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Tundra/Desert

In the 7 days ending Aug 24, 2002:

activity # timemileskm+m
  Easy running5 5:19:06 32.03(9:58) 51.55(6:11) 1135
  Orienteering1 1:09:38 5.47(12:44) 8.8(7:55) 32511 /13c84%
  Medium pace running2 49:05 6.77 10.9
  Running with weights3 45:22 4.85(9:22) 7.8(5:49)
  Long intervals1 41:10 4.97(8:17) 8.0(5:09)
  Short intervals1 38:37 4.23(9:08) 6.8(5:41)
  Warmup4 35:50 1.3 2.1
  Strength training1 12:00
  Total6 10:10:48 59.62 95.94 146011 /13c84%

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Saturday Aug 24, 2002 #

Easy running 3:40:11 [2] 20.66 mi (10:39 / mi) +1135m 9:06 / mi
ahr:138 max:152

New place (gate to the shopping center) to Rancho, Black Mountain Camp via Rancho 2VWU3MHJ7. Back the same way, only to Foothill & Cristo Rey. Took it very easy, stopped at the top and several times on the way for vistas. A great, not too warm day, but as always too much sun. I'm gonna be a lizard soon.
Up: 10.58 mi, 3050'. Down: 10.08 mi, 670' of climb. Small crowds of people at Rancho, as usual. Liquid cons: 2.4 l; sodium cons: 440 mg (guess what). SPF 45: about 30 ml.
Splits: Cristo Rey (0.50/80') 5'14; Point 2 (1.62/330') 15'57; Chamise and Rhus Ridge (6.28/1250') 1:03'40; Black Mtn Camp (10.58/3050') 2:02'03; Chamise and Rhus Ridge (14.88/3200') 2:45'44; Point 2 (19.54/3530') 3:29'04. Errors on the (delta distance)s are +/–0.05 mi; elevation, +/–10'. Sources: switchboard.com, stevenscreek.com Software, USGS 1:24,000, and park trail markers.

Easy running 5:50 [2] 0.8 km (7:17 / km)

Chased the #55 bus after waiting forever for #23 at Cristo Rey (a 2.2-mile hike to De Anza).

Friday Aug 23, 2002 #

Note

The downside of spending a couple of months just orienteering and training is that it's hard to get back to work. I'm still putting in my 9-hr days, but I can't see how I get as much done as before the "break", thinking about training and reading Spike's blog and such. Hope the boss doesn't notice for a while...

Thursday Aug 22, 2002 #

Easy running 10:19 [2] 2.0 km (5:10 / km)
ahr:139 max:145

Warm-up at De Anza. Alone.

Warmup 9:00 [1] 0.55 km (16:22 / km)
ahr:112 max:142

Some strides and stuff this time.

Short intervals 38:37 [5] 6.8 km (5:41 / km)
ahr:153 max:173

15×(run 150; rest 250); an extra 400 m rest after #5 and #10. 24.4 24.9 23.7 23.9 23.7 23.6 24.4 24.2 24.9 24.7 24.5 25.0 24.8 24.5 25.0. "Rest" was average 98.6. Evading TIT people on the "rest" part, pushing them away for the "runs". The workout felt very light and business-like.
TITs cheered up on my 150's (actually 149's, 'cause I can't add).

Warmup 6:00 [1] 0.55 km (10:55 / km)
ahr:129 max:147

Cooldown.

Medium pace running 4:07 [3]
ahr:158 max:168

To top it off...
On the track, there was a team of (American) football players, helmets and all, running backwards, for a while, well after dark.

Wednesday Aug 21, 2002 #

Running with weights 4:15 [2] 0.6 km (7:05 / km)

Chasing the #55 bus with a backpack of laundry.

Easy running 5:29 [2] 1.2 km (4:34 / km)

Warmup at De Anza, with Syd and Doug.

Warmup 5:10 [1]

Stretching.

Long intervals 41:10 [4] 8.0 km (5:09 / km)
ahr:153 max:183

4×1600; (excruciatingly slow) rests 400, 600, 400, and a finishing 200. 5'40 5'45 5'45 5'42; Doug averaged low 5:50's and Syd, mid-5:50's (he hadn't had much to eat).

Tuesday Aug 20, 2002 #

Warmup 3:30 [1]

The track session got rescheduled for Wednesday. I wasted 30' waiting for Doug and Trevor to do the lunch run, and it turned out they actually left without me before I started looking for them.

Easy running 24:37 [2] 5.0 km (4:55 / km)

Note

ST = 678 (R = 42).

Easy running 13:54 [2] 2.5 km (5:34 / km)

Running with weights 11:02 [2] 2.0 km (5:31 / km)

Got some stuff from the old place.

Medium pace running 44:58 [3] 6.77 mi (6:39 / mi)
max:179

Treadmill, 8.1 –> 10.6. Felt like a really easy effort.
W = 160. I probably should get another 6 – 8 lbs off.

Strength training 12:00 [2] 0.0 km

4 sets of (4×(12 reps in 45")): 2 sets abs, 1 set upper body, 1 set back.

Monday Aug 19, 2002 #

Easy running 38:46 [1] 6.8 km (5:42 / km)

Groceries.

Running with weights 30:05 [2] 5.2 km (5:47 / km)

Sunday Aug 18, 2002 #

Warmup 12:10 [1] 1.0 km (12:10 / km)

Stretching was 6'20.

Orienteering 1:09:38 [3] 8.8 km (7:55 / km) +325m 6:41 / km
ahr:161 max:169 spiked:11/13c

Huckleberry Hillside Hunt Day 2, Blue. Control 2 was mis-described; I spent time looking for a 2 m cliff whereas there wasn't a cliff at all (Andy saw the bag from the road—also about 1.5 contours lower than it was supposed to be, but can't blame the mappers—they had warned us). After that, I couldn't get the HR up but was feeling very light, and felt like I could up the speed. Fell before #10 and got a 3/4"×1/2" stick into the pad of my right hand. The bleeding stopped before I got to the finish, very little pain.

Blue - Splits

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