Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Tundra/Desert

In the 7 days ending Feb 1, 2003:

activity # timemileskm+m
  Running with weights2 3:26:10 13.11(15:43) 21.1(9:46) 1120
  X-country skiing1 2:59:08 16.09(11:08) 25.9(6:55) 510
  Short intervals1 52:15 6.03(8:40) 9.7(5:23)
  Long intervals1 50:07 7.02(7:08) 11.3(4:26)
  Strength training1 46:10 1.93(23:58) 3.1(14:54) 295
  Easy running5 39:41 4.6(8:38) 7.4(5:22) 145
  Strides1 9:42 0.99(9:45) 1.6(6:04) 15
  Medium pace running1 8:47 0.93(9:25) 1.5(5:51) 85
  Warmup2 7:46
  Total6 9:59:46 50.7(11:50) 81.6(7:21) 2170

«»
3:37
0:00
» now
SuMoTuWeThFrSa

Saturday Feb 1, 2003 #

Strides 9:42 [3] 1.6 km (6:04 / km) +15m 5:47 / km

Strides near the cabin: 175 175 176 176 176 176. A good thing I won't be running today.

X-country skiing (Pregnant penguin style) 1:42:11 [2] 14.8 km (6:54 / km) +390m 6:06 / km
ahr:152 max:168

Skiing at Tahoe Donner: first half of California 25 with an added Little Dipper and Blue Extra. Fishscale skis. It started out nice, except I couldn't get any traction at about +8 oC. About 30 minutes into the adventire, the storm came, unleashing alternating waves of snow and freezing ice. The upsides were that I could classic-ski up the hill on the new snow, and that stopping on even the black diamonds was easy. Skating on the flats and gentle downhills.

X-country skiing (Pregnant penguin style) 1:16:57 [2] 11.1 km (6:56 / km) +120m 6:35 / km
ahr:153 max:164

The rest of Cal 25 (Euer Valley), same assorted weather conditions.

Friday Jan 31, 2003 #

Easy running 1:33 [2] 0.3 km (5:10 / km)

Running with weights 56:53 [1] 8.1 km (7:01 / km) +300m 5:56 / km

From Truckee train station up to the cabin in Tahoe-Donner (13039 Muhlebach Way). Around midnight, before the snow.

Note

January 2002: 24.0 hours, 220 km.
January 2003: 37.4 hours, 371 km.
Hours: +56%; km: +68%.

Thursday Jan 30, 2003 #

Note

Going skiing for the weekend. Here's my chance to throw in some grossly inflated mileage numbers.

Easy running 2:00 [1] 0.3 km (6:40 / km)

Easy running 10:09 [2] 2.0 km (5:05 / km)

Warmup at De Anza. Syd did this session yesterday. Nobody else at the place (sprinters warming up). Had the transmitter in the chair pack but didn't realize it.

Warmup 3:45 [1] 0.0 km

A stretch. Do I feel Tuesday's 72s.

Long intervals 50:07 [4] 11.3 km (4:26 / km)

7×(600 + 400 + 200) with minimum rest: 200, 100, 100, respectively, mostly jogging. Plan was averaging 2:10, 86, 42. Let's see:
2:06 82 34.6
2:05 83 37.7
2:03 81 38.9
2:04 82 39.2
2:03 81 37.8
2:05 82 39.5
2:03 83 38.6
(the first 200 was short a few meters as I looked for the 100-m mark on Track 1 in the dark). Sprinters were flying by. It felt very easy but that may have been partly due to taking too much rest in-between. Still, the numbers suggest I may be closer to a 58 Vdot right now than to a 56. It may be true, but I need a confirming race time, which I'm not going to get until late February.

If it keeps going like this, I'll be capable of turning out 80s for a 5K pretty darn soon. Who says time machines don't exist (this would be about 13 years back).

Wednesday Jan 29, 2003 #

Easy running 1:52 [1] 0.3 km (6:13 / km)

Note

Did I regret the 72s. I'm not sure what the term is for the muscles that hurt, but they are in the low abdominal area, and yes, I do think it was because of yesterday's workout, not something else. One needs to do much strength training to be able to confidently turn out sub-70s. But sub-70s in themselves are not my goal, and it's one of the reasons I don't think strength training is needed for this season.

Tuesday Jan 28, 2003 #

Easy running 1:24 [2] 0.3 km (4:40 / km)

Bus.

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

Warming up at De Anza. Left the transmitter at home. Nobody else showed up.

Warmup 4:01 [1] 0.0 km

Some stretching and waiting for TITs and two other groups (one very fast) to get done.

Short intervals 52:15 [4] 9.7 km (5:23 / km)

12×400 m with full 400-m rest. Focusing on technique, stride rate, and lightness.
82.1 76.7 77.9 75.5 75.9 76.9 80.2 77.9 77.4 75.2 72.7 72.3. I'll regret the last two tomorrow, maybe.

Monday Jan 27, 2003 #

Note

Eating all day. Feeling tired but very positive.
I switch this week to Vdot = 56.

Sunday Jan 26, 2003 #

Medium pace running 6:57 [3] 1.2 km (5:47 / km) +65m 4:33 / km

From the shuttle drop-off to the finish at Nisene Marks.

Strength training (Uphill with 25 kg) 46:10 [1] 3.1 km (14:54 / km) +295m 10:05 / km
ahr:136 max:159

Finish to the start and beyond, with Red/Blue water, while putting in streamers and White controls. Had to come back shortly after starting as I forgot the map; it would not have been pretty without it: As I got to the water control, I saw that I had misplaced it last afternoon.
The water control came up just before 10:00, the official start opening time, but I still had two units to place.

Running with weights 18:03 [2] 1.6 km (11:17 / km) +105m 8:30 / km
ahr:146 max:155

Got the shirt left Thursday at the trail camp, and placed the two units.

Easy running 2:21 [3] 0.7 km (3:21 / km)
ahr:160 max:166

Back at the start at 10:34; streamered the water pipe. All done before any White/Yellow people got to the start.
Some people were insistent on straying into the posted private properties on the streamered way to the start. Not a good sign.

Medium pace running 1:50 [3] 0.3 km (6:07 / km) +20m 4:35 / km
ahr:143 max:157

As I was working the finish, the first Orange arrival told me one unit was dead. It was the close next-to-last control. I replaced it.

Easy running 10:51 [2] 1.5 km (7:14 / km) +145m 4:53 / km
ahr:140 max:149

Things seemed to be going reasonably well until Mr. Mike arrived. He was pissed that orienteers used his boat, which he left on a public road, to get across Soquel Creek. At least he didn't have a gun.
I went to the start, to start the control pick-up, immediately after the start closed. Had no volunteer helpers.

Running with weights 59:01 [2] 5.2 km (11:21 / km) +255m 9:07 / km
ahr:145 max:164

Pickup 1. It turned out that I was turning out much faster splits during the pick-up than most of the Red/Blue runners on their courses.

Running with weights 1:12:13 [2] 6.2 km (11:39 / km) +460m 8:30 / km

Pickup 2. As I got back to the finish, shortly after closing, all I could get as a helper was the straggling Mutsumi Sugizaki; everyone else left for the Superbowl. I gave Mutsumi 6 controls to pick up, and headed up the mountain for the third time in the day.
When I came back, Mutsumi was also done, and the starts and the finishes taken down, courtesy of my sister. All done and at the shuttle drop-off (Jeff Lanam and Nancy Lindeman waiting) by 4:30, about an hour later than planned. The delay was mostly due to being one control picker short.

« Earlier | Later »