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Training Log Archive: ebone

In the 7 days ending Aug 4, 2004:

activity # timemileskm+m
  Orienteering6 5:25:29 30.04(10:50) 48.34(6:44) 1580
  Paddling / Rowing2 3:20:00 15.37(13:01) 24.74(8:05)
  Cycling2 2:34:30 25.1(6:09) 40.4(3:49) 600
  Running - Trail / Grass4 34:00 3.73(9:07) 6.0(5:40) 100
  Running - Road / Track3 16:30 2.23(7:24) 3.59(4:36) 80
  Total6 12:10:29 76.47(9:33) 123.06(5:56) 2360

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ThFrSaSuMoTuWe

Wednesday Aug 4, 2004 #

Running - Trail / Grass (dirt road / grass) 10:00 [2] 1.05 mi (9:31 / mi) +20m 8:59 / mi

Warm-up for Long course day of U.S. Team Trials.

Orienteering (race) 1:34:07 [3] 15.2 km (6:12 / km) +460m 5:23 / km
ahr:156 max:164

Long course day of U.S. Team Trials. I had a solid run today, with just a few hesitations and misses. I was apparently not mentally into orienteering at the beginning, because it was a struggle to maintain map contact for the first few controls, where I felt clumsy and halting. My technique smoothed out, and my legs felt reasonably good until the uphill long leg just before the finish. For some reason, my heart rate was pretty low today, remaining in the low-to-mid 150s for most of the last half of the race.

Cycling (mtb meadow / trail) 57:00 [2] 7.7 mi (7:24 / mi) +200m 6:51 / mi
ahr:143

Rode from the race site at Pelican Bay back to Yellow Pine Campground, including a hike-a-bike across a rugged canyon (maybe the "Gates of Hell" on the map by the same name), then a bumpy ride up a broad spur through the meadows, I think on the Plains of Despair map. The ride finished off with a little dirt road and some nice, meandering single-track. I was a bit nervous about the lightning in the sky, but it stayed several miles clear of where I was riding.

Day 3: Blue - Splits

Tuesday Aug 3, 2004 #

Running - Road / Track (dirt road) 11:00 [2] 1.52 mi (7:14 / mi) +40m 6:41 / mi
ahr:150 max:163

Brisk warm-up for the middle distance day of the Team Trials.

Orienteering (race) 42:11 [3] 6.23 km (6:46 / km) +245m 5:40 / km
ahr:161 max:174

Ran the Middle Distance day of the U.S. World Champs Team Trails. I had a good run, except for control number 13, where I lost contact with the map in the space of about 30 meters and lost 2-3 minutes.

Running - Trail / Grass (grass) 8:00 [2] 0.84 mi (9:31 / mi) +30m 8:34 / mi

Warm down jog.

Paddling / Rowing (kayaking) 2:13:00 [1] 10.04 mi (13:15 / mi)
ahr:104

Kayaking at Hattie Lake with Dave Miner. It was a beautiful day. We had a stiff headwind on the way out, but the wind had died down on our way back, so we had less of a tailwind. We circled the lake and did a little extra loop at the end (about 15-20 minutes).

Monday Aug 2, 2004 #

Running - Trail / Grass 8:00 [2] 1.0 mi (8:00 / mi) +20m 7:32 / mi

Warm up for Superbum Sprint.

Orienteering (race) 16:51 [4] 2.7 km (6:14 / km) +75m 5:29 / km
ahr:167 max:178

Superbum Sprint. Made a 40 second mistake on #5.

Superbum Sprint - Splits

Sunday Aug 1, 2004 #

Running - Road / Track (dirt road) 2:30 [2] 0.33 mi (7:35 / mi) +20m 6:23 / mi

Run to the start of Rocky Mountain 1000 Day, day 1 at Middle Crow's Toe.

Orienteering (training race) 1:11:35 [2] 8.55 km (8:22 / km) +300m 7:07 / km
ahr:150 max:161

Ran Blue course at Middle Crow's Toe. I went pretty easy, which caused my brain to relax, as well. After losing time in hesitations early in the course, I buckled down during the second half and navigated pretty well. My calves were sore before the run, but my legs felt reasonably good during the run.

Cycling (mtb single track, etc.) 1:37:30 [2] 17.4 mi (5:36 / mi) +400m 5:14 / mi
ahr:135 max:147

Rode from event site at Middle Crow's Toe to Laramie, via Telephone Song map, where I got a bit lost and ran afoul of a huge flock of sheep and their sheep dog guardians. After overshooting and a bike whack over a rocky ridge, I rode through some sagey hillside and down to an at-times-faint single track trail, which got really sandy down near the bottom of the slope, where I had to push my bike a fair amount. I eventually got on roads and cruised the last few miles into town to meet Terry and Louise.

Saturday Jul 31, 2004 #

Running - Road / Track (dirt road) 3:00 [2] 0.38 mi (7:53 / mi) +20m 6:47 / mi

Very short warm-up for the Prolog.

Orienteering (race) 19:42 [3] 2.7 km (7:18 / km) +80m 6:21 / km

I ran the Prolog pretty cleanly, but my legs felt tired, especially toward the end of the course, and I felt like I was moving slowly. I was 3rd behind Leif Anderson (18:36) and Robbie Paddock (19:17).

Running - Trail / Grass (grass) 8:00 [2] 0.84 mi (9:31 / mi) +30m 8:34 / mi

Warm-up for the Chase.

Orienteering (race) 38:53 [3] 6.96 km (5:35 / km) +180m 4:57 / km
ahr:166 max:174

Ran the Chase quite hard and came 2nd to Dan Stoll-Hadaiya (10 seconds behind). I was pretty clean, with just 30-40 seconds of errors.

Paddling / Rowing (kayaking) 46:00 [2] 3.68 mi (12:30 / mi)
ahr:120 max:137

Paddled solo at Granite Reservoir in Curt Gowdy State Park, just East of the Medicine Bow National Forest. I felt okay, but a bit tired.

Paddling / Rowing (kayaking) 21:00 [1] 1.65 mi (12:44 / mi)
ahr:110

Paddled at Granite Reservoir with Louise Oram, who improved her paddling form significantly over the course of a few minutes (in response to my comments, reflecting the little I know about paddling).

Prologue - Splits

The Chase - Splits

Friday Jul 30, 2004 #

Orienteering (race) 42:10 [3] 6.0 km (7:02 / km) +240m 5:51 / km
ahr:165

Ran the Stampede at the Rocky Mountain 1000 Day. I felt tired, but not too tired, and I finished 4th. Eddy Bergeron won and was about 2 minues ahead of me.

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