Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: ebone

In the 7 days ending Feb 24, 2006:

	activity	#	time	miles		km		+m
	Running - Road / Track	3	2:06:15	16.87	(7:29)	27.15	(4:39)	60
	Running - Trail / Grass	2	2:01:10	13.87	(8:44)	22.32	(5:26)	728
	Cycling	1	58:48	12.4	(4:45)	19.96	(2:57)	230
	Paddling / Rowing	1	31:18	2.63	(11:54)	4.23	(7:24)
	Orienteering	1	27:16	3.01	(9:03)	4.85	(5:37)	68	20 /	20c	100%
	Total	4	6:04:47	48.78	(7:29)	78.51	(4:39)	1086	20 /	20c	100%
averages - sleep:7.3 rhr:44

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Friday Feb 24, 2006 #

Event: US Team Fundraiser

Running - Road / Track warm up/down (road) 9:56 [2] 1.42 mi (7:00 / mi) +10m 6:51 / mi
ahr:149 max:162 shoes: Brooks Trance 4 - 1

Warm-up for sprint orienteering. My calf bothered me little, if at all.

Orienteering race (sprint) 13:46 [4] *** 2.92 km (4:43 / km) +43m 4:23 / km
ahr:167 max:176 spiked:12/12c (injured) shoes: VJ Twister (US size 10.5) - 1

FLO U.S. Team fundraiser sprint. I ran very hard and fast from the start and felt tired just 4 minutes into the race. Going downhill into the depression at control 4, I tripped on some greenbriar and fell very hard on a blunt branch sticking up from a fallen log. My chest hit the branch on the bottom of my right pectoral muscle, and the branch broke off as my body hurtled past. The fall was pretty painfull and stunned me a bit, so it took several seconds to pick myself up and punch the control. After I determined that I wasn't seriously injured--just a chest contusion and some forearm scrapes, but no stabbing pain or significant bleeding--I hobbled off toward control 5. I pretty quickly resolved that my race need not be ruined by the fall and got more or less back up to speed after about 150-200 meters. In my heart rate graph, there is an approximately 15 beat/minute crater between controls 4 and 5. I think the fall only cost me 15-20 seconds (but meant 2nd place by 8 seconds, instead of 1st).

Running - Trail / Grass warm up/down (some terrain) 18:00 [1] 1.8 mi (10:00 / mi) +25m 9:35 / mi
ahr:120 max:130 shoes: Brooks Trance 4 - 1

Warm-down after orienteering.

Orienteering (control pick-up) 13:30 [2] *** 1.93 km (7:00 / km) +25m 6:34 / km
ahr:138 max:156 spiked:8/8c shoes: VJ Twister (US size 10.5) - 1

Helped Joe pick up controls after the sprint.

Sprint - Splits

Thursday Feb 23, 2006 #

Note
(injured) (rest day)

I still have pain in my right calf.

Wednesday Feb 22, 2006 #

Running - Road / Track warm up/down (road, some trail and gras) 47:00 [2] * 5.88 mi (8:00 / mi) +35m 7:51 / mi
ahr:131 (injured) shoes: Brooks Trance 4 - 1

Late night run from the Comfort Inn to Blue Springs State Park and back, including 4 x 1 minute intervals, which I've logged separately. My right calf--upper soleus or lower gastroc. hurt progressively more during the run, and it hurt afterward, too.

Running - Road / Track intervals (road) 4:00 [4] 0.77 mi (5:12 / mi) +9m 5:01 / mi
ahr:147 max:164 shoes: Brooks Trance 4 - 1

4 x 1 minute intervals with 2 minute jogging recovery between reps. It felt pretty good to run fast, except for my sore calf muscle.

Tuesday Feb 21, 2006 #

Note
(rest day)

PM - fly to Orlando to help Vladimir organize the FLO U.S. Team fundraiser orienteering meet.

Monday Feb 20, 2006 #

Note
rhr:44 slept:10.6 (injured) (rest day)

My legs are tired from yesterday's trail race, and my calves are sore and tight, especially the right one. Otherwise, I don't feel too beaten down by the big training week. I guess I'm getting in shape.

Spent lots of time in front of the computer today, and built another test piece of the WeGo Team Link.

Sunday Feb 19, 2006 #

Running - Trail / Grass warm up/down (trail) 10:20 [2] 1.24 mi (8:20 / mi) +68m 7:07 / mi
ahr:143 max:157 slept:4.0 shoes: Brooks Cascadia - 1

Warm-up for PCTR Redwoods run.

Running - Trail / Grass tempo (trail, some road) 46:00 [3] 6.4 mi (7:11 / mi) +350m 6:09 / mi
ahr:161 max:170 shoes: VJ Twister (US size 10.5) - 1

Ran the PCTR Redwoods 10.2 km trail run at threshold intensity +/- in 47:10. I ran with West Valley Track Club runner Todd Rose for almost half of the run, and because some of the course marking streamers had been taken, we got off-course, added a bit of distance, and lost 1-2 minutes before getting back on track (thus I've adjusted the logged time). Todd was somewhat faster than me, even though he was running the 20k and I was running the 10k, but he slowed down to my speed so that we could chat. The two big downhills were precipitous and gnarly, only borderline safe at full speed, even for me. I saw Harold DeMoss fixing some of the course marking streamers a few minutes before the finish.

I had some mild pain in my R. hamstring for much of the run, but it didn't go on afterward. Also, there was a slight, uncomfortable tightness in my right calf.

Running - Trail / Grass warm up/down (trail) 8:00 [1] 0.73 mi (10:57 / mi) +10m 10:31 / mi
ahr:119 max:132 shoes: Brooks Cascadia - 1

Easier, first part of warm-down after trail run.

Running - Trail / Grass warm up/down (trail) 38:50 [2] 3.7 mi (10:30 / mi) +275m 8:32 / mi
ahr:133 max:148 shoes: Brooks Cascadia - 1

More warm-down jogging at Joaquin Miller Park after PCTR run. It felt good to run the nice trails, as long as they were flat or downhill. My legs were very dead up the hills.

Cycling (mtb road) 58:48 [1] 12.4 mi (4:45 / mi) +230m 4:29 / mi
ahr:105 max:127 shoes: Nike ACG cycling shoes

Easy bike North on Skyline and Sawyer Camp N. extension and back.

Saturday Feb 18, 2006 #

Paddling / Rowing warm up/down (kayaking) 22:18 [2] 1.75 mi (12:45 / mi)
ahr:117 max:132

Night-time paddle from Coyote Point, NW along the shore to the far edge of the Embassy Suites and back. I did 3 x 3 minute threshold intervals, which I've logged separately.

Paddling / Rowing tempo (kayaking) 9:00 [3] 0.88 mi (10:14 / mi)
ahr:136 max:147

3 x 3 minute threshold intervals, with 1:20 rest in between. I felt somewhat tired toward the end of each 3-minute stint.

Running - Road / Track (road) 1:05:19 [2] 8.8 mi (7:25 / mi) +6m 7:24 / mi
ahr:138 max:151 shoes: Brooks Trance 4 - 1

Run from Coyote Pt. to the 2nd driveway along McDonnell Road next to SFO and back. I felt good, except for a substantial flat feeling in my legs between 40-43 minutes, which mysteriously went away.

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