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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: ebone

In the 7 days ending Mar 9, 2003:

activity # timemileskm+m
  Running - Road / Track4 1:58:23 13.75(8:36) 22.13(5:21) 200
  Orienteering2 1:07:13 7.34(9:09) 11.82(5:41) 1106 /8c75%
  Walking1 26:15 1.1(23:52) 1.77(14:50) 305
  Running - Trail / Grass1 23:45 1.5(15:50) 2.41(9:50) 325
  Riding scooter1 11:57 1.87(6:23) 3.01(3:58) 15
  Total6 4:07:33 25.57(9:41) 41.15(6:01) 9556 /8c75%
averages - sleep:9.6

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MoTuWeThFrSaSu

Sunday Mar 9, 2003 #

Orienteering (control setting and pick-) 40:00 [2] 6.67 km (6:00 / km)
slept:0.3

Setting up and taking down the course for my orienteering class.

Orienteering (control setting) 5:00 [3] 1.0 km (5:00 / km)
slept:0.3

Harder running during control setting.

Saturday Mar 8, 2003 #

Running - Road / Track (road) 12:00 [2] 1.5 mi (8:00 / mi)

Warm-up for orienteering at Seward Park.

Orienteering (race) 22:13 [4] 4.15 km (5:21 / km) +110m 4:44 / km
ahr:170 max:178 spiked:6/8c

Ran Seward Park short course orienteering event. It was Cascade's first event with e-punching--fun. I lost time on two controls: 2, due to lack of attention to direction and therefore failure to follow my intended route; 7, due to poor route choice--I should have gone up to the left of the cliff, but I went all the way around to the right. It felt so-so to run hard. It was tough to get my turnover and heart rate up, and I had to push what felt like very hard.

Running - Road / Track (road) 8:00 [2] 0.91 mi (8:47 / mi)

Warm-down jog after orienteering.

4 - Splits

Friday Mar 7, 2003 #

Running - Road / Track (road) 16:50 [2] 2.2 mi (7:39 / mi) +75m 6:55 / mi

Ran home from campus, with a detour to Trader Joe's to pick up some peanut butter.

Running - Road / Track (road) 18:47 [2] 2.6 mi (7:13 / mi) +50m 6:49 / mi
ahr:144

Ran through Wallingford, around the block at Hamilton, then home.

Thursday Mar 6, 2003 #

Running - Road / Track (road) 9:35 [2] 1.28 mi (7:29 / mi) +20m 7:08 / mi
ahr:137 slept:5.0 (sick)

Warm-up run around the neighborhood. It was too early in the morning to get the juices flowing. My body thought it was still asleep.

Running - Road / Track (road) 2:28 [5] 0.82 km (3:00 / km) +50m 2:18 / km
ahr:157 max:169 slept:5.0 (sick)

Ran 10 x up the hill on NE 54th from Kensington Pl. It was early in the morning, and I felt too wimpy to run on the grass, so I just stayed on the sidewalk. My times trended faster as I went, ranging from 15.9 seconds on my first rep to 13.6 on my 9th. I felt pretty strong for about the first six, then I felt a bit fatigued. No muscle twinges this time. I would have done a few more, but I'm still sick.

Running - Road / Track (road) 8:18 [2] 1.05 km (7:54 / km) +5m 7:43 / km
ahr:140 slept:5.0 (sick)

Jogging between hill reps and home afterward.

Running - Trail / Grass (trail) 23:45 [3] 1.5 mi (15:50 / mi) +325m 9:28 / mi
ahr:147 max:158 slept:5.0 (sick)

6 AM: Ran/hiked at Tiger Mtn: TMT to Cable Line to W. Tiger 3, then caught up with Stephen and Rasputen and slowed down to their hiking pace. My calves burned from the hills earlier this morning (and maybe still from the 4-hour run on Sunday).

Walking (trail) 26:15 [1] 1.1 mi (23:52 / mi) +305m 12:49 / mi
ahr:125 slept:5.0 (sick)

Hiking the rest of the way up West Tiger 3 with Stephen and Rasputen. It was freezing at the top, and a stiff wind was frosting all the trees with fog. No panoramic view today.

Wednesday Mar 5, 2003 #

Riding scooter 11:57 [2] 1.87 mi (6:23 / mi) +15m 6:14 / mi
slept:9.0 (sick)

Rode to UW for a cappella.

Tuesday Mar 4, 2003 #

Running - Road / Track (road) 42:25 [1] 4.1 mi (10:21 / mi)
ahr:125 slept:3.8 (sick)

Ran around Green Lake with Terry. It did not feel good to run today. My legs were barely sore at all, but they were stiff and lacked any feeling of bounce or ease. Running the Chuckanut 50K in 11 days is going to be tough.

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