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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: ebone

In the 7 days ending May 2, 2004:

activity # timemileskm+m
  Cycling2 4:17:30 31.57(8:09) 50.81(5:04) 1105
  Running - Road / Track3 3:21:45 24.99(8:04) 40.22(5:01) 550
  Orienteering2 2:32:05 11.01(13:49) 17.72(8:35) 860
  Paddling / Rowing2 2:28:00 11.37(13:01) 18.3(8:05)
  Running - Terrain1 52:55 4.04(13:06) 6.5(8:08) 60
  Running - Trail / Grass1 38:45 4.61(8:24) 7.42(5:13) 115
  Total6 14:11:00 87.59(9:43) 140.96(6:02) 2690
averages - sleep:6.3

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Sunday May 2, 2004 #

Note

Did TRIOBA Sprint race #1, at Watt Canyon / LT Murray Wildlife Area, near Thorp, WA. My team mates were Eric Sach and Liz Stahl, who both did well, especially considering that neither has been doing any cycling training. The first section was a trek (rogaining/USGS orienteering, essentially), and we led for most of the way. Team Rubber Chicken (Mike Miller, Georgia Daniels, and a friend of theirs) passed us right at the end, and came into the transition area (at the start/finish) just ahead of us. We took 9 minutes in the transition, and we left solidly in second place. The first two checkpoints (of five) on the mountain biking section took us on a several mile uphill grind...[more later]

Orienteering (rogaining) 1:45:00 [2] 11.5 km (9:08 / km) +770m 6:50 / km
ahr:145 max:165 slept:5.5

Trekking part of TRIOBA Sprint race #1.

Cycling (dirt road/trail/terrain) 3:28:00 [2] 18.0 mi (11:33 / mi) +1000m 9:51 / mi
ahr:134 max:160

Mt. biking section of TRIOBA Sprint race #1. There was a lot of hike-a-bike, and I pushed Liz's bike in addition to my own for many/most of those sections. It was a good workout, but the open blisters on both heels were very painful. I hope they heal before the rogaine next weekend.

Saturday May 1, 2004 #

Running - Road / Track (road) 24:20 [2] 3.36 mi (7:15 / mi) +150m 6:22 / mi
ahr:141 max:158 slept:7.0

Did a night run from our campsite, near the TRIOBA Sprint start area, down Watt Canyon Road and back. I felt pretty good.

Friday Apr 30, 2004 #

Orienteering (control setting) 10:00 [3] 2.22 km (4:30 / km) +40m 4:08 / km

Hanging controls for Land Navigation at Night class at Magnuson Park.

Orienteering (control setting) 37:05 [2] 4.0 km (9:16 / km) +50m 8:44 / km
ahr:138

More control setting for class at Magnuson.

Running - Terrain (shadowing / pick-up) 52:55 [2] 6.5 km (8:08 / km) +60m 7:47 / km
ahr:135

Running around at Magnuson checking on students in Land Navigation at Night class, then picking up controls.

Thursday Apr 29, 2004 #

Paddling / Rowing (kayaking) 58:00 [1] 6.5 km (8:55 / km)
ahr:100

I went for a moonlight paddle in Green Lake. It was nice to have a firm-hulled boat, for a change.

Tuesday Apr 27, 2004 #

Running - Trail / Grass (some road) 34:15 [1] 3.61 mi (9:29 / mi) +75m 8:55 / mi
ahr:120

10:00 warm up with Anneliese to Woodland Park.
8:00 (8 x 1:00) of jogging between 30-second hard runs.
16:15 warm down jog.

Running - Trail / Grass 4:30 [5] 1.0 mi (4:30 / mi) +40m 4:00 / mi
ahr:164 max:170

9 x 30 seconds of hard running on the upper (~2km) loop of the High School cross country course at Woodland Park. I felt very strong today, and my breathing and heart rate recovered quickly between reps.

Running - Road / Track (road) 39:30 [2] 4.94 mi (8:00 / mi) +50m 7:45 / mi
ahr:148

Easier portions of my run to Seattle Running Company (28:30), then the store run (49:00).

Running - Road / Track (some trail) 38:00 [3] 5.43 mi (7:00 / mi) +200m 6:17 / mi
ahr:160 max:166

Harder portions of run to SRC and store run.

Running - Road / Track (road) 1:22:50 [2] 8.9 mi (9:18 / mi) +150m 8:51 / mi
ahr:137 max:146

Ran home from SRC, via three SND control sites that I vetted.

Monday Apr 26, 2004 #

Cycling (mtb road) 38:00 [2] 11.8 mi (3:13 / mi) +40m 3:11 / mi
ahr:150 max:160

Rode from Bothell Landing to Marymoor, with a couple side trips. The first side trip was to find a street sign to help the medics come rescue a guy who crashed on his bike (landing on his face at about 20 mph) right in front of me. The second side trip was a wrong turn out the trail to Redmond Town Center and back.

Paddling / Rowing (kayaking) 1:30:00 [1] 11.8 km (7:38 / km)
ahr:97 max:105

Paddled down the Sammamish Slough with Stephen, Warren and Greg (NASA). Warren and I were in the inflatable canoe, and Stephen and Greg towed us in the faster-hulled fiberglass kayak.

Running - Road / Track (road / grass) 17:05 [2] 2.36 mi (7:14 / mi)
ahr:140

Ran in my bike shoes from Woodinville Landing to Bothell Landing to retreive the car after paddling.

Cycling (mtb road) 11:30 [1] 1.77 mi (6:30 / mi) +65m 5:50 / mi
ahr:114 max:135

Rode Lynn's bike from the Bellevue YMCA to the house. The low riding position from the seat being short made my quads burn, even though my heart rate was low.

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