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Training Log Archive: ebone

In the 7 days ending Apr 13, 2002:

activity

time

miles

Running - Road / Track

3:32:08

25.16

(8:26)

40.49

(5:14)

Orienteering

2:12:44

8.7

(15:15)

14.0

(9:29)

Running - Trail / Grass

2:04:26

12.88

(9:40)

20.73

(6:00)

Paddling / Rowing

1:40:00

9.0

(11:07)

14.48

(6:54)

Cycling

1:10:15

14.93

(4:42)

24.03

(2:55)

Running - Terrain

18:00

1.5

(12:00)

2.41

(7:27)

Calisthenics / Dance

3:00

0.39

(7:41)

0.63

(4:47)

Total

11:00:33

72.56

(9:06)

116.77

(5:39)

3:39

0:00

» now

Saturday Apr 13, 2002 #

Running - Road / Track 7:30 [2] 1.07 mi (7:01 / mi)

Warm up for WRE at Camp Swoneky and Fort Ancient.

Orienteering (race) 1:22:10 [4] 8.7 km (9:27 / km)

Ran the World Ranking Event at the Flying Pig. I thought my legs would feel good today, but they didn't; they didn't feel terrible either, though. I only placed 9th. Most of my disappointing placing was due to poor route choices--I just didn't adapt properly to the terrain and the weather. Also, I had some hesitations and was generally somewhat sluggish. Thinking about it after the fact, I concluded that it was early season rustiness of the orienteering part of my brain. I expect subsequent races to go better.

WRE blue - Splits

Friday Apr 12, 2002 #

Running - Trail / Grass (grass) 9:40 [2] 1.38 mi (7:00 / mi)

Warm up for Pig Sprint at Camp Whip Poor Will.

Orienteering (race) 25:17 [3] 2.4 km (10:32 / km)

Ran 50:34 for the Flying Pig Sprint at Camp Whip Poor Will. I had trouble getting going early on, but I started running hard in the middle of the course, and I've logged the second part at intensity 4.

Orienteering (race) 25:17 [4] 2.9 km (8:43 / km)

Second part of Pig Sprint.

Running - Terrain 18:00 [2] 1.5 mi (12:00 / mi)

Jogged out to retrieve my compass where I dropped it where I fell on a muddy embankment in the reentrant between controls 11 and 12.

Blue Sprint - Splits

Thursday Apr 11, 2002 #

Running - Road / Track (some grass) 23:27 [2] 3.44 mi (6:49 / mi)

Zoo run.

Wednesday Apr 10, 2002 #

Cycling (Mt. biking on road) 11:50 [2] 2.63 mi (4:30 / mi)

Rode somewhere; I don't remember where.

Cycling (Mt. biking on road) 8:45 [2] 2.56 mi (3:25 / mi)

Rode to WRI for tester training.

Cycling (Mt. biking on road) 15:51 [2] 2.8 mi (5:40 / mi)

Rode home from WRI.

Cycling (Mt. biking on road) 15:27 [2] 3.64 mi (4:15 / mi)

Rode to Stevens Court for a cappella (4:56), to Suzzallo for big group (3:28), and home afterward (7:03).

Tuesday Apr 9, 2002 #

Cycling (Mt. biking on road) 7:36 [2] 1.65 mi (4:36 / mi)

Rode to campus for running group.

Running - Road / Track (road) 48:30 [2] 5.7 mi (8:31 / mi)

Ran from campus to meet the Husky group for the Arboretum run. I went to the stadium at the end for a little speed work, after an intermission to talk with Bill and Anneliese about the USOF course/class structure. My legs felt pretty slow at the beginning of the run, but they felt somewhat better at the end.

Calisthenics / Dance (form drills) 3:00 [5] 0.39 mi (7:41 / mi)

30 seconds each of high knees, butt kicks, skip bounding, and straight leg springing off the ball of the foot. Then, I did 2x30 seconds striding backwards. I took plenty of jogging rest in between drills.

Running - Road / Track (sprints & stairs) 2:28 [5] 0.53 mi (4:39 / mi)

I ran two sets of 3 x 100m accelerations with jogging between 100's and 2:30 rest between sets.
Then I ran six times up the Husky Stadium stairs (lower level) with jogging back recovery.
Times:
100m set 1: 16.3 15.4 16.2
100m set 2: 14.2 15.1 14.3
Stairs: 11.2 9.7 9.4 9.0 8.8 8.4

Running - Road / Track (track) 2:37 [4] 0.5 mi (5:14 / mi)

Ran 800m. It was tough after the form drills, sprinting, and stairs.

Running - Road / Track (track) 14:44 [2] 1.55 mi (9:30 / mi)

Little bits of jogging recovery during my workout.

Running - Road / Track (road) 7:52 [2] 0.87 mi (9:03 / mi)

Warm down back to bike.

Cycling (Mt. biking on road) 10:46 [2] 1.65 mi (6:32 / mi)

Rode home from campus.

Monday Apr 8, 2002 #

Paddling / Rowing (canoeing) 1:40:00 [1] 9.0 mi (11:07 / mi)

Canoed down the Sammamish Slough from Marymoor to Bothell Landing with Terry and Stephen. We put in at 6:30 PM and took out at 9:23. We didn't push ourselves. Night fell, and the part in the dark was fun. We hung the bag of beer to cool in the water over the left side of the back, and it was a powerful rudder to steer against!

Sunday Apr 7, 2002 #

Running - Road / Track (road) 1:45:00 [2] 11.5 mi (9:08 / mi)

Ran 3:39:46 on Whidbey Island with Bill. We went from Heidi's work in Langley, out Saratoga Road, on DNR & Metcalf Trust Trail System, farther on Saratoga Road to Baby Island Heights, South on E. Harbor Road, East on Goss Lake Road, on trails again, then back to Langley. I felt pretty good at the end of the run and (literally) pushed Bill up some of the hills toward Langley, after getting sort of tired from 2-2.7 hours. About half of the run was on trails and soft shoulder and about half was on pavement and hard shoulder. The trail portion is logged separately.

Running - Trail / Grass (trail / soft shoulder) 1:54:46 [2] 11.5 mi (9:59 / mi)

Other part of the Whidbey run with Bill.

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