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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ebone

In the 7 days ending Sep 21, 2009:

activity # timemileskm+m
  Walking1 40:00 2.5(16:00) 4.02(9:57) 7019c
  Cycling1 39:39 8.29(4:47) 13.34(2:58) 125
  Running - Trail / Grass1 29:17 3.4(8:37) 5.47(5:21) 80
  Orienteering1 26:26 2.42(10:54) 3.9(6:47) 7518c
  Total3 2:15:22 16.61(8:09) 26.74(5:04) 35037c
averages - sleep:7.1

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Monday Sep 21, 2009 #

slept:8.3 (rest day)

Sunday Sep 20, 2009 #

Running - Trail / Grass 29:17 intensity: (4:00 @1) + (25:17 @2) 3.4 mi (8:37 / mi) +80m 8:02 / mi
ahr:135 max:151 slept:1.7 shoes: Brooks Adrenaline GTS 8 - 3

I drove Roger to the airport then went for a short run at Des Moines Creek Park, while I was in the neighborhood. My ankle/achilles/soleus injury didn't hurt, although I did feel a bit of tension in my achilles a couple times. I ran into copious amounts of fencing associated with the construction of the unnecessary jail.

Saturday Sep 19, 2009 #

Cycling (mtb road) 18:06 intensity: (6:06 @1) + (12:00 @2) 3.0 mi (6:02 / mi) +70m 5:38 / mi

I rode my bike to the O meet at Woodland Park.

My tooth feels much better today.

Orienteering 26:26 [2] *** 3.9 km (6:47 / km) +75m 6:11 / km
ahr:138 max:153 18c shoes: Brooks Adrenaline GTS 8 - 3

I ran at an easy (in deference to my injury) pace through course 3 at Cascade's National Orienteering Day event at Woodland Park. The map had only major bounding roads, contours, rock features, and out-of-bounds areas, but I know the park so well that my brain filled in many of the other relevant features, which made the course easier than it would've been at an unfamiliar venue. I lost almost no time due to navigation.

I think I was 5th, behind Nikolay Nachev (21:29), Matej Urban (22:50), Rick Breseman (24:24), and Patrick Nuss (24:38). The top woman was Anna Urbanova (31:01), followed closely by JWOC team aspirant, Tracy Whelan (31:45) and Sue Kuestner (32:49).

My achilles/soleus didn't bother me at all during or after the run, but it still hurts some when I dorsoflex the ankle very far.

Cycling (mtb road) 6:00 [1] 1.5 mi (4:00 / mi)
ahr:95 max:131

I rode to the Essential Baking Company with Terry to meet with the ad hoc COC nominating committee. Our club is lucky to have so many talented people!

Cycling (mtb road) 15:33 [2] 3.79 mi (4:06 / mi) +55m 3:56 / mi
ahr:150 max:158

I rode home from the Essential Baking Co., mostly on the Burke Gilman Trail. My right achilles (not the injured side) actually hurt a bit during my short stints of biking today.

Friday Sep 18, 2009 #

slept:8.1 (rest day)

Root canal today, my first. Tooth #18 (lower left second molar). No abscess yet, just a bit of inflammation, so the procedure was straightforward and the prognosis good. My canals are long and narrow, so the endodontist(?) said it was a bit tricky, but that he thought it had gone well. The anesthesia lasted for four hours, but after the numbness subsided, it ached a moderate amount. The temporary filling is really tall, so it was a hassle to try not to put pressure on it.

Thursday Sep 17, 2009 #

slept:8.1 (rest day)

My left achilles/soleus continues to feel injured today. It doesn't hurt most of the time, but when it does, it feels like there's something really wrong with it.

Wednesday Sep 16, 2009 #

slept:7.0 (rest day)

My achilles/soleus hurt again today, seemingly from dorsoflexing my ankle while at my desk. I'm starting to wonder if something might be seriously wrong/damaged.

Tuesday Sep 15, 2009 #

Walking 40:00 [1] * 2.5 mi (16:00 / mi) +70m 14:43 / mi
19c slept:8.3 shoes: Brooks Adrenaline GTS 8 - 3

I walked to do the rest of the Street Scramble vetting for Brew HA-HA. Greg scouted a ton of fun controls, so I've got plenty to choose from in making the final course.

Again, it was fun, and again, I tried to walk briskly for much of the time. I really tried to push my walking pace on one stretch toward the end, and I ended up doing 12:45 pace for a little over half a mile. Although my heart rate barely grazed 100 beats per minute, a faster walk would have felt forced and uncomfortable.

My left, lower leg felt fine during my time out, which was a welcome change from Sunday.

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