Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: ebone

In the 7 days ending Jan 23, 2005:

	activity	#	time	miles		km		+m
	Running - Trail / Grass	4	2:54:15	19.61	(8:53)	31.56	(5:31)	1415
	Running - Road / Track	3	2:33:00	18.34	(8:21)	29.52	(5:11)	220
	Orienteering	1	1:38:05	6.34	(15:28)	10.21	(9:36)	565
	Cycling	1	50:41	6.2	(8:10)	9.98	(5:05)	380
	Paddling / Rowing	1	45:48	3.83	(11:57)	6.16	(7:26)
	Total	6	8:41:49	54.32	(9:36)	87.43	(5:58)	2580
averages - sleep:9

2:33

0:00

» now

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

« Earlier | Later »