Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ebone

In the 7 days ending Feb 24, 2009:

	activity	#	time	miles		km		+m
	Running - Road / Track	1	1:03:06	8.32	(7:35)	13.39	(4:43)	260
	Running - Trail / Grass	2	1:01:21	7.73	(7:56)	12.44	(4:56)	120
	Walking	1	50:00	3.33	(15:00)	5.36	(9:19)	100
	Cycling	1	34:53	8.6	(4:03)	13.84	(2:31)	10
	Orienteering	1	15:30	1.99	(7:48)	3.2	(4:51)	10	17c
	Calisthenics / Dance	1	4:47	0.56	(8:30)	0.91	(5:17)
	Total	4	3:49:37	30.53	(7:31)	49.14	(4:40)	500	17c
averages - sleep:7.5 rhr:53

1:53

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Tuesday Feb 24, 2009 #

Event: The Attackpoint 1600m Time Trial Challenge

Running - Trail / Grass 30:04 [2] 4.08 mi (7:22 / mi) +60m 7:03 / mi
ahr:145 max:159 slept:9.3 shoes: Brooks Adrenaline GTS 8 - 2

I ran via 60th and Ravenna to Evan's Pool at Green Lake (14:44), where I did the New Year's sprint course backwards, and then ran back home (15:20). It rained for the entire run, starting out moderate then lightening to a drizzle by the end. My legs felt fairly good, especially toward the end of the run, save for a bit of pain in my left achilles again. I didn't feel quite so good aerobically, but it wasn't so bad, really. I coughed some, since I'm still congested from my waning cold.

Orienteering (sprint) 15:30 [2] *** 3.2 km (4:51 / km) +10m 4:46 / km
ahr:146 max:155 17c shoes: Brooks Adrenaline GTS 8 - 2

New Year's sprint course backwards.

C • Mobo 20

Running - Road / Track (road) 20:13 [2] 2.9 mi (6:58 / mi) +50m 6:37 / mi
ahr:140 max:155 shoes: Brooks Cascadia (gray)

A few hours after a big, late pizza dinner, I ran to the track at Nathan Hale to run my 1600m time trial. My legs continued to feel pretty good, and my lungs continued to feel tired and a bit sore.

Calisthenics / Dance (form drills) 4:47 0.56 mi (8:30 / mi)
ahr:138 max:160 shoes: Nike Zoom Waffle - Husky color

I did some form drills and a couple fast strides in my cross-country flats before starting the hard 1600m. I felt pretty good doing the form drills, but my legs felt a bit weak at high speed when doing the strides.

Running - Road / Track intervals (track) 5:07 [4] 0.99 mi (5:10 / mi) +1m 5:09 / mi
ahr:168 max:177 shoes: Nike Zoom Waffle - Husky color

I ran 1600m hard on the dark track. Since I'm just getting over being sick and haven't been doing VO2max workouts yet, I decided to go easy on myself and not push too hard to shave seconds off my time. Still, I thought I might be able to run under 5:00, but no such luck. I pushed a bit harder each successive lap, but went slightly slower each time, which demonstrates the unsurprising fact that my extensive easy base training has not given me the capacity to sustain VO2max pace for significant distances.

Even though this is a predictable result, it still hurts my ego a little to run half a minute slower than I once was able. I think the late hour and low heart rate hurt the effort. I'm not sure why my heart rate was so low, but it's interesting that the average went down on the fourth lap--maybe a sign that my legs hit the wall first, but I think I spaced out a bit, too, and stopped pushing on the backstretch.

Lap times and avg/max HRs:
75.7 158/168
76.3 170/173
77.0 173/174
78.3 172/177

1 minute recovery heart rate: 139

C • Gettin' old sucks, don't it. 4

Running - Road / Track (road) 11:15 1.1 mi (10:14 / mi) +10m 9:57 / mi
ahr:130 shoes: Brooks Cascadia (gray)

I jogged from the track to 35th and 105th (3:52), where I ran some hills (logged separately) and jogging back recoveries: 2:29, 2:26, 2:28.

Running - Road / Track hills (road) 5:46 [4] 0.76 mi (7:35 / mi) +114m 5:11 / mi
ahr:148 max:166 shoes: Brooks Cascadia (gray)

Thinking about how I hit the wall on the first big climb during the WOC relay last year, I decided to run some hill intervals following the flat 1600m.

I ran 3 x 409m hills (+38m) up 35th Ave, from 105th to 100th Street. My legs didn't have much zip left, but they didn't seem to get appreciably worse after each rep. My heart rate stayed surprisingly low:

1:57 145/161
1:56 148/164
1:53 152/166

Running - Road / Track warm up/down (road) 20:45 [2] 2.57 mi (8:04 / mi) +85m 7:19 / mi
ahr:142 max:149 shoes: Brooks Cascadia (gray)

I ran home feeling tired but not done in after the hills.

- Splits

Monday Feb 23, 2009 #

Cycling (mtb road) 34:53 [2] 8.6 mi (4:03 / mi) +10m 4:03 / mi
rhr:53 slept:7.8 (sick)

My cold feels mostly better today, although I'm still somewhat congested.

I rode along the Burke Gilman Trail from Lakeside Place to Grocery Outlet (16:57) and back (17:56) with 35-40 pounds of groceries--mostly chocolate for Street Scramble--on my back. I wore running shoes instead of biking shoes, so that I wouldn't have to bring a change of shoes. Biking felt surprisingly good, given how little of it I've done lately, except for the usual discomfort of so much pressure on my seat.

Sunday Feb 22, 2009 #

Note
slept:10.0 (sick) (rest day)

Saturday Feb 21, 2009 #

Event: O' Series / WIOL Champs -- Dash Point State Park

Running - Trail / Grass 31:17 [2] 3.65 mi (8:34 / mi) +60m 8:09 / mi
ahr:137 max:151 slept:3.7 (sick) shoes: Brooks Adrenaline GTS 8 - 2

I went for an easy evening run into Ravenna at 60th, then to Green Lake Way and back. My bronchi burned a little, I suppose from the irritation of breathing somewhat harder while sick. I had a bit of pain in my left achilles, it felt like near the middle of the base, not on the medial side where it hurt before, and my right knee had a little discomfort, perhaps related to tweaking something under the kneecap from raising while rotating my leg from a lying position. It's lame to hurt myself simply waking up.

My heart rate was unusually high--mostly in the 140s--for such an easy run.

My logged sleep was an afternoon nap.

Thursday Feb 19, 2009 #

Walking (mapping) 50:00 3.33 mi (15:00 / mi) +100m 13:43 / mi
slept:6.5 (sick) shoes: Brooks Adrenaline GTS 8 - 2

Brisk walking while mapping at Dash Point.

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