Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: ebone

In the 7 days ending Mar 6, 2005:

	activity	#	time	miles		km		+m
	Cycling	3	3:15:55	33.0	(5:56)	53.11	(3:41)	800
	Orienteering	2	2:04:26	12.04	(10:20)	19.38	(6:25)	575	44 /	47c	93%
	Paddling / Rowing	2	1:55:00	10.0	(11:30)	16.09	(7:09)
	Running - Road / Track	2	1:25:00	9.83	(8:39)	15.82	(5:22)	73
	Running - Trail / Grass	1	38:00	4.62	(8:14)	7.43	(5:07)	80
	Total	6	9:18:21	69.49	(8:02)	111.84	(5:00)	1528	44 /	47c	93%
averages - sleep:10.5 weight:169lbs

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Sunday Mar 6, 2005 #

Running - Road / Track warm up/down (road) 13:40 [2] 1.89 mi (7:14 / mi) +35m 6:50 / mi
ahr:145 max:158 slept:6.8 shoes: Salomon trail/AR shoes

Warm-up for BAOC Sprint Champs at Point Pinole. My hamstrings felt fatigued and sore immediately upon starting my warm-up, and my legs felt tired, generally. My back still hurts when I hyperextend it (particularly the left side, about adjacent with the top of my pelvis) from my boogie boarding injury, and it hurt each time my foot hit the ground later than I expected with my back arched a bit too much.

Orienteering race (sprint prologue) 13:37 [4] *** 2.8 km (4:52 / km) +30m 4:37 / km
ahr:168 max:177 spiked:11/12c slept:6.8

Ran the Sprint Prologue of the BAOC Sprint Champs at Point Pinole. I had a pretty good run, but I could have been a few seconds faster in a couple of places if I had map read a bit more aggressively. I went into oxygen debt almost immediately and pushed for almost the whole way, except in my couple of less-than-optimal wobbling spots. The ground was quite wet and soft for much of the course, but the footing was still mostly pretty good. I wrenched my back a couple times. 2nd place behind Dan Stoll-Hadaiya (13:15).

I ran in my old VJ Integrators; I think my Panthers still have poison oak on them from Indian Valley.

Running - Road / Track warm up/down 8:00 [2] * 0.88 mi (9:06 / mi) +18m 8:33 / mi
ahr:125 max:135

Jog back to start from finish of Sprint Prologue.

Running - Road / Track warm up/down (road / grass) 10:00 [2] 1.11 mi (9:01 / mi) +15m 8:39 / mi

Warm up for Sprint Chase. I felt a bit better than I had before the Prologue.

Orienteering race (sprint chase) 12:59 [4] *** 2.6 km (5:00 / km) +45m 4:36 / km
ahr:175 max:181 spiked:11/13c

Ran Sprint Chase at Point Pinole. My legs felt trashed from about the third control, onward, and I stumbled and fell a few times and tweaked my back a few more times. Still, I managed to gain a bit of time on Dan Stoll-Hadaiya on the butterfly loops, where I made a 5-10 second mistake of drifting to the left on one leg. Over the next few controls, I gained a bit on Dan, but my legs were empty when I tried to kick on the longish leg to the last control, and I gave up eight seconds to the finish after pulling even with him briefly. I was first for the Chase but second overall. It was a good hard run, and such a high average heart rate is extremely rare in recent years.

Running - Road / Track warm up/down (road) 6:00 [1] 0.3 mi (20:00 / mi)
shoes: Salomon trail/AR shoes

Very easy warm-down jog back to the car.

Prologue - Splits

Chase - Splits

Saturday Mar 5, 2005 #

Paddling / Rowing (kayaking) 31:46 [2] 2.9 mi (10:57 / mi)
ahr:131

Paddled at Lake Merced, the North and East lakes, for a change, since there was a regatta in the South lake. I felt pretty good, and I did some intervals, which I've logged separately.

Paddling / Rowing intervals (kayaking) 10:00 [3] 1.0 mi (10:00 / mi)
ahr:144 max:157

After about 15 minutes of warm-up paddling, I did 5 x 2 minutes at moderate intensity (about threshold?). My heart rate usually ended up a bit over 150 at the end of each repetition. I took 2 minutes of easier paddling between reps.

Cycling (mtb trail / road) 53:37 [2] 8.5 mi (6:18 / mi) +200m 5:53 / mi
ahr:130 max:152 shoes: Nike ACG cycling shoes

Rode from North of East lake at Lake Merced to Great Highway, then South to the trails at the GGNRA. There were many walkers and off-leash dogs there, so I guess it is a dog off-leash park. Some of the trails were sandy and hard to ride, and I had to walk my bike up a big hill at one point. It was a mild and sunny day, and I enjoyed the ride greatly.

Running - Trail / Grass (beach, some road) 38:00 [2] 4.62 mi (8:14 / mi) +80m 7:48 / mi
ahr:149 max:165 shoes: Salomon trail/AR shoes

Ran from Hwy 35 and Lake Merced Blvd to the beach, ran South along the beach for a while, then ran back. I felt pretty good, although the run did feel like work, especially the running on sand, which was fairly firm but still took some energy away.

Thursday Mar 3, 2005 #

Cycling (mtb trails) 1:28:00 [2] 11.1 mi (7:56 / mi) +350m 7:13 / mi
ahr:142 max:162 slept:7.0 shoes: Nike ACG cycling shoes

Rode the trails at El Corte de Madera Open Space. I felt reasonably good today, if a bit tired in the quads from the last couple days of running. My bike handling was decent today, and I rode through some parts that I don't usually, despite the soft, wet and slippery trails.

My route: El Corte de Madera Creek Trail out to Star Hill Road, then doubling back => Resolution Trail => Fir Trail => Tafoni Trail => Sierra Morena Trail to the end and back.

Paddling / Rowing (kayaking) 1:13:14 [2] 6.1 mi (12:00 / mi)
ahr:127 max:151

Paddled from Coyote Point, toward the control tower at SFO (with a couple of zig-zags on the way). I turned around just after passing alongside where the runway land begins, then I paddled out toward a white buoy SE of the ends of the approach light scaffolding. (When I neared it, I saw that it read, "Security Zone". I immediately felt safer.) From there, I headed SE along the approach path, so that I could watch the planes fly in low overhead. Just before I was about to turn in toward the beach, a couple 747s came in one right after the other, so I stayed out a couple of extra minutes to watch, then I doubled back for a few minutes, so that I could surf (sort of) the wind waves directly in.

Paddling felt pretty good today, although I only felt really strong for the first half hour.

Wednesday Mar 2, 2005 #

Orienteering (trail-O vetting) 1:37:50 [2] * 13.98 km (7:00 / km) +500m 5:56 / km
ahr:139 max:152 spiked:22/22c weight:169lbs shoes: Mizuno Wave Nirvana 1

Vetted the Huddart Western Mass. rules trails-only course. I felt somewhat tired from yesterday's intervals, but not too bad. With my still-healing boogie boarding lower back hyper-extension, I wasn't as comfortable on the downhills as usual.

Tuesday Mar 1, 2005 #

Note
slept:11.0

My left hip joint still hurts today, although somewhat less. I'm going to see if I can run the track workout tonight, anyway. I might have to abort early, though.

Running - Road / Track warm up/down 22:00 [2] 2.54 mi (8:40 / mi) +5m 8:36 / mi
shoes: Mizuno Wave Nirvana 1

12:30 warm-up and about 9:30 warm-down for intervals at De Anza (with Vlad, Tapio, and Mikkel).

Running - Road / Track ( track) 15:00 [1] 1.25 mi (12:00 / mi)
shoes: Mizuno Wave Nirvana 1

Recovery laps between intervals.

Running - Road / Track intervals (track) 6:21 [4] 1.24 mi (5:07 / mi)
max:176 shoes: Mizuno Wave Nirvana 1

Ran 5 x 400m at around 76 seconds, with a full (400m) lap recovery. My left hip joint didn't bother me, which was a pleasant semi-surprise, because I wasn't at all sure it wouldn't. I kept my strides pretty short and fast, which I hoped would be kind to my hip.

Running - Road / Track intervals (track) 3:59 [3] 1.0 km (3:59 / km)
shoes: Mizuno Wave Nirvana 1

Ran a threshold km interval with Vlad after the faster repeats. It felt fine--still no hip pain.

Monday Feb 28, 2005 #

Cycling (mtb road) 54:18 [2] 13.4 mi (4:03 / mi) +250m 3:50 / mi
ahr:139 max:152

Rode a lap of the Sawyer Camp Trail. My legs felt quite tired from nav camp at the beginning, going up the hill on Conejo. They felt slightly better for the rest of the ride. I tried to keep the intensity in the upper aerobic range and did for most of the ride.

After the ride, I bent over to take off my bike shoes and pulled something on the medial part of my left hip joint, just under my butt. It subsequently hurt to flex that hip very far or to put a lot of load on it in a flexed postion.

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