Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: ebone

In the 31 days ending Jan 31, 2005:

	activity	#	time	miles		km		+m
	Orienteering	8	11:31:06	40.62	(17:01)	65.38	(10:34)	4120	96 /	114c	84%
	Running - Trail / Grass	8	6:42:07	43.61	(9:13)	70.18	(5:44)	2835
	Running - Road / Track	11	5:26:50	37.92	(8:37)	61.03	(5:21)	1001
	Cycling	4	2:50:21	25.3	(6:44)	40.72	(4:11)	1020
	Paddling / Rowing	2	1:27:22	7.33	(11:55)	11.8	(7:24)
	Strength / Weights	2	1:00:00
	Walking	1	40:00	2.0	(20:00)	3.22	(12:26)	50
	X-C Skiing	1	7:00	0.7	(10:00)	1.13	(6:13)
	Total	22	29:44:46	157.48		253.44		9026	96 /	114c	84%
averages - sleep:8.1

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Monday Jan 31, 2005 #

Note
(rest day)

I feel pretty tired today, and I'm not sure how much I should do this week. I was planning for this to be a higher volume week, but I don't want to overdo it. I'll see how I feel on the run tomorrow.

Next week, I'll probably do less volume, but I'll do a threshold session on Tuesday.

Sunday Jan 30, 2005 #

Running - Road / Track (road) 5:00 [2] 0.64 mi (7:49 / mi) +5m 7:38 / mi
ahr:132 shoes: Salomon trail/AR shoes

Brief warm-up jog before orienteering at Indian Valley.

Orienteering (race) 34:59 [2] 3.3 km (10:36 / km) +200m 8:08 / km
ahr:147 spiked:2/8c shoes: VJ Panthers - 1

Ran the Red course at Indian Valley. I felt pretty aggressive in the terrain today, which allowed me to move pretty well across and down the steep hills. I made a few minutes of errors in lots of little hesitations and a few misses, perhaps half of which were avoidable; the rest were a product of the imprecision of the map in places. My legs were quite fatiged from the snowshoeing yesterday, and the uphills felt very tough. My time on the course was 54:59, but I ran about 20 minutes of it at around threshold intensity, and I've logged that separately.

Orienteering (race) 20:00 [3] 2.1 km (9:31 / km) +220m 6:15 / km
ahr:160 max:164 spiked:7/9c shoes: VJ Panthers - 1

Higher intensity parts of orienteering at Indian Valley.

Orienteering (control pick-up) 41:00 [1] 2.8 km (14:39 / km) +235m 10:19 / km
ahr:117 max:128 spiked:13/13c shoes: VJ Panthers - 1

Picked up controls at Indian Valley. I felt exhausted and hot, even though I wasn't exerting much--just walking and slowly jogging. The wildflowers were in bloom, and the poison oak was sprouting shiny, new leaves. I ran across lots of it, after having seen little while I was running my course.

Red - Splits

Saturday Jan 29, 2005 #

Orienteering (snowshoeing) 2:54:42 [2] 8.0 mi (21:50 / mi) +1000m 15:44 / mi
ahr:145 max:161 spiked:7/8c

Shooting Star Adventures snowshoe orienteering event (which was a mini-snowgaine with an ample time limit of about 8 hours). It was really fun, and the weather was gorgeous--mostly blue skies and sun. There were a few feet of snow on the ground, which was somewhat compacted and had about 6 inches of powder on top. The abundance of snow made it possible to go over bushes, logs and smaller rocks with ease, so the best route in the less steep parts was usually pretty straight. The organizers provided me with some giant Tubbs snowshoes, which mostly worked okay, except that they had a chronic tendency to go pidgeon-toed. The kept me on top of the snow pretty well, although I still sunk in the powder a few inches.

My legs felt pretty good for most of the time, although they felt fatigued for the last 15-30 minutes, especially the hip flexors. I mostly walked, but I jogged when the terrain was flat or downhill and the few times that I was on a road. I used my ski poles to go up the biggest hill on the course, about 250-300 meters climb, and my arms fatigued quickly. I kept the poles strapped to my pack most of the way around the course.

Friday Jan 28, 2005 #

Cycling (mtb trail) 1:02:00 [2] 6.9 mi (8:59 / mi) +250m 8:05 / mi
ahr:133 shoes: Nike ACG cycling shoes

Easy ride on the trails at El Corte de Madera with Kristi Ridgway. The route was out El Corte de Madera Creek Trail and back Tafoni Trail, then out 1.6 miles and back along Sierra Morena Trail.

Wednesday Jan 26, 2005 #

Cycling (mtb road) 28:00 [2] 5.8 mi (4:50 / mi) +210m 4:20 / mi
ahr:136 max:154 slept:8.3 shoes: Nike ACG cycling shoes

Rode to the Sawyer Camp Trail, 1.5 miles down the trail, and back, then out to Larkspur Drive and back home. The new drivetrain on the bike is almost completely silent; the difference from my worn out rear cassette and chain is amazing.

Tuesday Jan 25, 2005 #

Paddling / Rowing (kayaking) 41:34 [2] 3.5 mi (11:53 / mi)
ahr:120 slept:9.5

Paddled from Coyote Point, meandering out to the SFO approach path to spectate the planes landing. As I was setting out, some big 4-engine jets, including a couple of 747s came in, I'm guessing from Europe (one--an Airbus--was an Air France plane). I felt pretty decent today, and it was fun to be out on the pretty calm bay. Rain sprinkled down a few times, but there was only the slightest breeze. I felt a bit strained, so I should probably get a shorter paddle than my 240 cm, and/or I could learn how to properly use my adjustable length wing paddle.

Running - Trail / Grass (trail / grass / pavement) 32:40 [2] 3.85 mi (8:29 / mi) +50m 8:09 / mi
ahr:129 max:148 shoes: Montrail Masais - 1

Ran in Coyote Point Park and environs. I felt okay, although a bit empty--maybe a bit glycogen depleted. I felt better after running for about 12 minutes. I ran out the breakwater and onto a thin spit of land enclosing a mudflat, and it was fun to see the intertidal plants and animals and watch the water rushing out a narrow channel as the tide ebbed.

Sunday Jan 23, 2005 #

Running - Trail / Grass (bit of road, too) 1:47:23 [2] 11.72 mi (9:10 / mi) +1085m 7:07 / mi
ahr:138 max:152 shoes: Mizuno Wave Nirvana 1

To Mills Canyon, 5 laps of Mills Canyon, including the side trail to the South rim, a short out-and-back (additional 5 minutes running), and back home. There was tons of climb. In addition to the absolute climb and drop, I counted about 30 meters of roll along the loop.

Measuring my guess at the trail in Terrain Navigator yields 175 meters climb per ~3 km lap (including the trip up to the South rim). It's a 1.8 mile roundtrip to Mills Canyon, with about 195 meters climb.

Paddling / Rowing (kayaking) 45:48 [2] 3.83 mi (11:57 / mi)
ahr:121 max:137

Paddled a counterclockwise lap around Lake Merced (in 32:30), plus out (along the shore) to the cove near the shooting range and back (straight). It felt tough at first to paddle again, and my arms and trunk muscles felt fatigued right away, but I felt somewhat better for the last half of the workout. Still, I had a bit of trouble keeping an upright posture. The lake was calm and the sky was clear--a beautiful evening to be on the water.

Saturday Jan 22, 2005 #

Running - Road / Track (road) 54:45 [2] 6.4 mi (8:33 / mi) +200m 7:48 / mi
ahr:132 max:147 shoes: Montrail Masais - 1

Ran a clockwise loop to the North, starting out by going to Larkspur along the Sawyer Camp Trail northern extension (dirt trail). I swung near Junipero Serra Park, which is closed at night. I'll have to go there sometime. I felt good during this run, and it felt comfortable to pick up the leg turnover on the downhills. On the other hand, my toes hit the front of the Montrail Masais on the downhills, again. Unless I can figure out a way to tighten the laces or use different insoles to keep my feet from sliding forward, these shoes won't be of much use trail running.

I took a USGS map (enlarged to 150%) with me and thumbed it as I ran.

There were lots of wise guys out tonight--people in cars who thought it would be entertaining to yell random stuff at the guy running along with a headlamp.

Friday Jan 21, 2005 #

Running - Trail / Grass (some road) 28:40 [2] 3.57 mi (8:02 / mi) +160m 7:03 / mi
ahr:139 shoes: Mizuno Wave Nirvana 1

Ran out the Sawyer Camp Trail, first the dirt trail part of the North extension, then 0.5 miles out the main trail and back home. I did a few surges, which I've logged separately. I felt fairly lousy this afternoon, sort of tired in the legs and very slightly lightheaded.

Running - Trail / Grass (trail) 1:30 [4] 0.25 mi (6:00 / mi) +10m 5:20 / mi
ahr:150 shoes: Mizuno Wave Nirvana 1

A few short surges during my run.

Thursday Jan 20, 2005 #

Running - Road / Track (dirt road) 1:27:15 [2] 10.63 mi (8:12 / mi) +15m 8:10 / mi
ahr:136 max:144 slept:9.0 shoes: Mizuno Wave Nirvana 1

Ran at Baylands with Vlad and Syd. My legs felt fine at first, but then they reached a steady level of somewhat fatigued feeling for most of the run.

Wednesday Jan 19, 2005 #

Cycling (mtb trail) 50:41 [2] 6.2 mi (8:10 / mi) +380m 6:52 / mi
ahr:141 max:162 shoes: Nike ACG cycling shoes

Rode the trails at El Corte De Madera (aka Skegg's Point). I felt okay, if a bit rusty, and I had to walk the bike on a few steep ups and downs.

After the training, I took the bike in for service. It's going to be expensive--brake bleed, chain and cassette replacement, tune up, ???--and all this on less than 900 miles of riding! This is costing significantly more per mile than a car.

Running - Trail / Grass (trail) 30:42 [2] 3.4 mi (9:02 / mi) +150m 7:56 / mi
ahr:142 max:153 shoes: Salomon trail/AR shoes

Ran from Skegg's Point, out and back along the Sierra Morena Trail. My legs felt okay.

Monday Jan 17, 2005 #

Orienteering (control setting) 24:00 [1] 2.05 km (11:42 / km) +135m 8:48 / km
shoes: Salomon trail/AR shoes

I set three Yellow course controls before the sprint race at Oak Mountain.

Running - Road / Track (road) 7:00 [2] 0.95 mi (7:22 / mi) +5m 7:15 / mi
shoes: Salomon trail/AR shoes

Warm-up run before sprint. My legs felt sort of creeky and broken.

Running - Road / Track (road) 4:00 [1] 0.36 mi (11:07 / mi)
shoes: VJ Panthers - 1

Slow running during warm-up.

Orienteering (race) 16:20 [4] 2.86 km (5:43 / km) +130m 4:39 / km
ahr:166 max:176 shoes: VJ Panthers - 1

Ran the sprint at Oak Mountain. Despite how bad my legs felt during the warm-up, I felt fair while I was racing and ran a pretty hard, steady, clean race. This weekend has been a good start to my orienteering year.

Running - Trail / Grass (some road / terrain) 6:00 [2] 0.67 mi (8:57 / mi) +10m 8:34 / mi
shoes: Salomon trail/AR shoes

After my race, I ran around taking video of people on the sprint course.

Orienteering (control pick-up) 57:45 [1] 5.3 km (10:54 / km) +300m 8:30 / km
ahr:118 shoes: Salomon trail/AR shoes

I walk-jogged while picking up controls at the sprint and middle distance venues at Oak Mountain. Even after all the running this weekend, I felt okay while going slowly.

Sprint - Splits

Sunday Jan 16, 2005 #

Orienteering (control pick-up) 19:30 [2] 2.3 km (8:29 / km) +120m 6:43 / km
ahr:145 shoes: VJ Panthers - 1

Picked up the remaining controls from yesterday afternoon's training course.

Running - Road / Track (road) 5:00 [2] 0.65 mi (7:42 / mi) +15m 7:11 / mi
ahr:145 shoes: VJ Panthers - 1

After control pick-up, I ran back to the car along the road.

Running - Road / Track (road) 5:00 [2] 0.63 mi (7:56 / mi) +10m 7:34 / mi
shoes: Salomon trail/AR shoes

Brief additional warm-up for orienteering.

Orienteering (race) 36:01 [2] 4.3 km (8:23 / km) +240m 6:33 / km
ahr:153 spiked:10/11c shoes: VJ Panthers - 1

Ran the 11.9 km Blue long (nee classic) course at Oak Mountain State Park. The course was excellent, with lots of variety in terrain types and in navigation problems. I ran an easy-to-moderate pace, and moved pretty steadily and efficiently for most of the course. I got somewhat tired over the last couple of kilometers.

Orienteering (race) 56:14 [3] 7.6 km (7:24 / km) +380m 5:55 / km
ahr:160 max:172 spiked:12/12c shoes: VJ Panthers - 1

Harder part of Blue long course at Oak Mountain.

Running - Road / Track (road) 5:00 [1] 0.5 mi (10:00 / mi)
shoes: Salomon trail/AR shoes

Post-race jogging.

Orienteering (control pick-up) 21:30 [1] 1.5 km (14:20 / km) +100m 10:45 / km
ahr:128 shoes: VJ Panthers - 1

Walk-jogged to pick up controls at the middle distance (World Ranking Event) venue.

Blue - Splits

Saturday Jan 15, 2005 #

Running - Road / Track (road) 6:00 [2] 0.86 mi (6:59 / mi) +5m 6:51 / mi

Brief warm up for WRE at Oak Mountain.

Orienteering (race) 38:55 [3] 4.79 km (8:07 / km) +345m 5:58 / km
ahr:163 max:172 spiked:11/15c shoes: VJ Panthers - 1

Ran World Ranking Event at Oak Mountain State Park. I felt okay and ran a fairly clean, but not perfect, race. The uphills were tough for me, and I walked all the steep ones. I have a lot of hill running to do to get ready for WOC in Japan.

Orienteering (training / shadowing) 50:00 [1] 3.0 km (16:40 / km) +170m 12:59 / km
shoes: VJ Panthers - 1

Walk/jogged most of a line-O and control picking course with the La Porte HS Varsity boys orienteering team. They showed some good skill and have the potential for some really good results, with some concerted technique (and running) training.

Orienteering (training / shadowing) 15:00 [2] 1.5 km (10:00 / km) +80m 7:54 / km
shoes: VJ Panthers - 1

Faster, running training with the La Porte team.

M21 WRE - Splits

Thursday Jan 13, 2005 #

Orienteering (course setting) 50:00 [2] 4.5 km (11:07 / km) +270m 8:33 / km
ahr:130 spiked:14/15c shoes: VJ Panthers - 1

Ran around at Oak Mountain in the rain setting controls for the Saturday afternoon training course at the Vulcan / U.S. O team A meet. My total time was 80 minutes, but much of that time was spent tying controls or vetting the locations/map.

Tuesday Jan 11, 2005 #

Cycling (mtb road) 29:40 [2] 6.4 mi (4:38 / mi) +180m 4:16 / mi
ahr:136 max:151 slept:8.7 shoes: Nike ACG cycling shoes

Rode the Sawyer Camp Trail to Jepson Laurel and back home. My legs felt sort of tired but not too bad, considering I haven't biked in a while.

Monday Jan 10, 2005 #

Running - Road / Track (some trail) 1:29:30 [2] 10.1 mi (8:52 / mi) +430m 7:50 / mi
ahr:142 max:153 slept:8.7 (sick) shoes: Mizuno Wave Nirvana 1

Ran around the neighborhood, towing with Terry (an extended, 2.65 mile version of the run that goes by the park with the lawn and the reentrant, where Terry runs laps sometimes), ran to the North end of the Northern Sawyer Camp Trail extension, which now goes along Skyline Blvd all the way to San Bruno Ave, then ran home, going around the back side of the block to add a few minutes to the run.

I took a couple O-maps and read the legs while I ran. I tried to read all the important details of each leg, and I spent a lot of time on it, probably over 45 minutes.

My legs felt utterly flat and unfit on the run back home. Also, I've had a mild headache for more than a day now (although exercise endorphins make it disappear), and my neck and torso have flu-like aches, so I think I may be getting sick.

Sunday Jan 9, 2005 #

Running - Road / Track (road) 14:10 [2] 1.7 mi (8:20 / mi) +160m 6:27 / mi
ahr:142 max:157 slept:8.7 shoes: Mizuno Wave Nirvana 1

Ran to Mills Canyon Trail and back. My legs felt somewhat tired from skiing and snowshoeing yesterday.

Running - Trail / Grass (trail) 14:30 [2] 1.65 mi (8:47 / mi) +90m 7:31 / mi
ahr:137 max:157 shoes: Mizuno Wave Nirvana 1

Ran down and up the Mills Canyon Trail, including exploring the short side spur at the top. There was much mud and standing water over much of the trail, and my legs were generously spattered after this short run.

Saturday Jan 8, 2005 #

X-C Skiing (mostly downhill) 7:00 [1] 0.7 mi (10:00 / mi)

Skiing to the start of the Tahoe Winter Blue Adventure Race, which I helped with.

Orienteering (snowshoeing) 15:00 [3] 1.2 km (12:30 / km) +70m 9:41 / km
spiked:2/2c slept:5.0

Snowshoed to the first couple of checkpoints of the Tahoe Winter Blue AR. I made sure that the checkpoint staff were in the right place, took some video footage of the race, then swept the course after the last team.

Walking (snowshoeing) 40:00 [1] 2.0 mi (20:00 / mi) +50m 18:33 / mi

Swept Tahoe Winter Blue course with Vinnie. We were going for about 1.5 hours, but much of it was sub-aerobic intensity.

Strength / Weights (shoveling snow) 40:00 [1]

Shoveled Todd's driveway. There was a huge snowplow berm in addition to at least a foot of powder when we arrived there in the evening.

Friday Jan 7, 2005 #

Running - Road / Track (road, on snow) 9:30 [2] 1.0 mi (9:30 / mi) +40m 8:27 / mi

Ran to Todd Jackson's to repair my tire chain then back to where the car was stuck at SR-267 and Commonwealth Dr.

Strength / Weights (shoveling snow) 20:00 [1]

Shoveled snow from Todd's driveway. Most of the work was removing the snowplow's berm.

Thursday Jan 6, 2005 #

Running - Road / Track (road) 20:00 [1] 1.8 mi (11:07 / mi) +50m 10:14 / mi
ahr:125 slept:8.7 shoes: Mizuno Wave Nirvana 1

Easy part of run with Terry: to Mills Canyon, down the canyon, around the convent grounds, and back. I felt crusty from not running for a couple of days.

Running - Trail / Grass (mostly trail) 29:30 [2] 2.9 mi (10:10 / mi) +150m 8:46 / mi
ahr:137 shoes: Mizuno Wave Nirvana 1

Higher aerobic part of run--towed Terry a fair amount.

Monday Jan 3, 2005 #

Note

I'm only a little sore today, mostly in the quads.

Sunday Jan 2, 2005 #

Running - Trail / Grass (trail) 2:31:12 [2] 15.6 mi (9:42 / mi) +1130m 7:55 / mi
ahr:155 max:171 slept:6.0 shoes: Montrail Masais - 1

I ran one loop of the Fat Ass 50k with Bill at Tiger Mtn. The weather was clear and around freezing, and I felt pretty good throughout the run, although my heart rate was at times on the high side, hitting 163-165 several times, and going higher at the end when we kicked it in to the finish. The Masais worked pretty well, for a maiden voyage, although the top of my right big toe rubbed a bit on the upper of my shoe, and my big toes jammed up against the fronts of the shoes on the more substantial downhills. Given my current stage of training, I'm very pleased to have felt this good and equaled my and Bill's best time for the loop. The only downside to the run was that I whacked my left shin on a root that was hidden by some foliage, and it's bruised.

We started about 12 minutes late, so we avoided the initial congestion and had clear trails for most of the run. The course was marked to skip the marsh trail loop at the beginning, but we love that part, so we did it anyway and found out why it was bypassed. There were many blown down trees over the trail, and in some places, the upturned rootstocks had tipped the marsh boardwalk sideways, making it treacherous. The trail was clear of snow this year, although the frost made it slippery in places. At the Tiger peaks, we were treated to views of the surrounding area (May Valley and beyond), Mt. Rainier, and the Olympic Mountains behind downtown Seattle.

Splits: 27:30 at the gate at the bottom of the first big hill; 1:37:18 (and 161 HR) at Paw Print rest stop; 1:59:09 (159) at the top of West Tiger 1; 2:09:52 (161) at the top of West Tiger 3; 2:28:40 (163) at the upper trailhead parking lot; 2:31:12 (169) at the finish.

Saturday Jan 1, 2005 #

Running - Road / Track 14:40 [2] 1.7 mi (8:38 / mi) +66m 7:42 / mi
ahr:146 shoes: Montrail Masais - 1

Ran to Woodland and back to run an old O' course.

Orienteering (training) 20:10 [2] 3.4 km (5:56 / km) +125m 5:01 / km
ahr:152 max:159 spiked:18/21c shoes: Montrail Masais - 1

Ran the course from the 2003 Vampire-O. My map handling was good, but I found myself getting tunnel vision and sometimes not looking ahead or not making good route choices.

The new Montrails seemed pretty comfortable for a first run--no hot spots or noticable pressure points.

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