Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: ebone

In the 7 days ending May 15, 2005:

	activity	#	time	miles		km		+m
	Running - Road / Track	5	3:24:26	27.17	(7:31)	43.73	(4:41)	646
	Orienteering	2	2:05:20	8.54	(14:41)	13.74	(9:07)	300	5 /	11c	45%
	Paddling / Rowing	2	2:02:48	10.38	(11:50)	16.7	(7:21)
	Cycling	3	1:55:05	18.4	(6:15)	29.61	(3:53)	426
	Roller-skating	2	1:13:55	15.8	(4:41)	25.43	(2:54)	229
	Total	7	10:41:34	80.29	(7:59)	129.21	(4:58)	1601	5 /	11c	45%
averages - sleep:5.8

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Sunday May 15, 2005 #

Running - Road / Track (road) 1:58:25 [2] 15.6 mi (7:35 / mi) +440m 6:59 / mi
ahr:136 max:149 slept:7.0 shoes: Mizuno Wave Nirvana 1

Ran with Bill and other SWEAT people (Matt Simms, Cathy and Ron) on South Whidbey Island. I felt sort of tired at the start, but I felt fine after the first couple miles. The weather was nice for running: upper 50s and overcast, with a couple of brief showers.

Cycling race (mtb single-track) 1:07:25 [3] 10.2 mi (6:37 / mi) +200m 6:14 / mi
ahr:160 shoes: Nike ACG cycling shoes

I rode the Whidbey Island Mudder mountain bike race. It lived up to its name, with plenty of mud to confound any racer who went too fast or had a lapse in their concentration on steering. Also, the trail was pretty convoluted--not Tapeworm convoluted, but at least St. Edward/Big Finn Hill convoluted. The race was somewhat less fun than the South Sea-Tac Shuffle, partly because the course was slower and partly because I was already tired and not really up to racing. I got a few calf cramps, starting pretty early on.

The race was fun for about 3/4 of the time, irritating for about 1/4 of the time, and exhausting for about 2/5 of the time. I got in pretty good position off the start line, but I started to tire already on the second two-mile lap. I was subsequently involved in two bike collisions, both initiated by other racers trying to pass in pretty close quarters and running into me. The first time, the other guy was going quite a bit faster at the time, he tried to pass very close without warning in a place where there was enough room but the going was a bit tricky, I swerved a bit because of the mud and bumpiness, and he barreled into my left quad, which is now bruised and very sore. The second time, a teenager tried to pass on the right at a very narrow spot in the trail, and he almost immediately ran into me sideways. Our bikes and limbs became enmeshed, and we went down in the bushes on the right side of the trail. About 8-10 guys passed us within the several seconds it took me to get off of him and his bike and struggle to my feet. I was pretty pissed off, and I had a couple cuts and a bruise from the incident. Is a little courtesy too much to ask? I bet those guys are decent fellows in real life but they sure were assholes on the race course. If this is what mountain bike racing is usually like, then I don't want to do it.

Saturday May 14, 2005 #

Running - Road / Track (road) 41:22 [2] 5.6 mi (7:23 / mi) +5m 7:22 / mi
ahr:141 shoes: Mizuno Wave Nirvana 1

Ran twice around Green Lake with Greg Crowther.

Orienteering (race) 1:00:51 [2] *** 5.0 km (12:10 / km) +140m 10:41 / km
ahr:147 max:159 slept:4.7 shoes: VJ Panthers - 1

Ran Ultimate Orienteer #4 score-O at Priest Point Park. The course was well-set and fun but with lots of nettles in places and some patches of quite thick forest. I felt okay, once I got going. The course was effectively a fartlek, because I had to go very slowly through some of the very thick areas. I didn't have my thumb compass with me, so I used my Silva model 19 (which I mostly use in the bike-O map holder).

Orienteering race (score-O) 12:00 [3] 1.5 km (8:00 / km) +100m 6:00 / km
ahr:161 max:169 shoes: VJ Panthers - 1

Harder part of my score-O run at Priest Point.

Orienteering race (sprint) 12:29 [3] *** 1.53 km (8:10 / km) +50m 7:01 / km
ahr:159 max:169 spiked:5/11c shoes: VJ Panthers - 1

Ran sprint-O course at Priest Point. My legs didn't feel very sprinty before starting, but I was able to run fairly well once I started. I had several little losses of time, but I had fun, anyway. I need to do some work on my technique to smooth out the bumps.

Friday May 13, 2005 #

Running - Road / Track warm up/down (road) 22:30 [2] 2.96 mi (7:36 / mi) +53m 7:12 / mi
ahr:139 max:150 shoes: Mizuno Wave Nirvana 1

10 minute warm-up, 2 x 1:15 jogging recovery, and 10 minute warm-down.

Running - Road / Track hills (road) 2:07 [5] 0.38 mi (5:34 / mi) +48m 4:00 / mi
max:170 shoes: Mizuno Wave Nirvana 1

Ran 3 x 200m (up the hill along 58th St from 5th Ave to Latona), with jogging back (1:15) recovery. I felt okay, but I can tell my legs have some fatigue still from last weekend--essentially a mini-rogaine--and this weekend is going to be tough. My times were: 43, 41, 42.

Roller-skating (inline skating) 31:07 [2] 7.1 mi (4:23 / mi) +50m 4:17 / mi
ahr:144 max:160

Skated around the Lake Hills area of Bellevue with Lynn (who rode her bike and was patient enough to go at my speed). A couple of the downhills were a bit scary and the uphills were grueling, especially where the pavement was rough, but it was fun. The weather was quite warm, around 70F (on the way to the low 70s, anyway).

Roller-skating (inline skating) 10:00 [3] 2.1 mi (4:46 / mi) +107m 4:07 / mi
ahr:161 max:167

Harder parts of my skate (principally the uphills).

Cycling (mtb single-track) 28:40 [2] 4.1 mi (7:00 / mi) +130m 6:22 / mi
ahr:138 shoes: Nike ACG cycling shoes

Rode the trails at St. Edward and Big Finn Hill. It was good to be on my bike again after not riding it due to a missing screw in the rocker link. I was able to find a replacement at Tacoma Screw and didn't have to wait a week for Trek to send the part.

I rode reasonably well but felt a bit rusty. At one point, I lost my balance going up a hill and ended up toppling into some nettles. (I rubbed sword fern on the stingy area, but it still stings--horsetails work best.) There were lots of nettles lining the narrow trails, so it was pretty important to keep limbs inside the bus at all times.

Cycling 9:30 [1] 2.0 mi (4:45 / mi) +56m 4:22 / mi
ahr:116 shoes: Nike ACG cycling shoes

Rode from and back to Daisywagon to get the Volvo oil changed.

Thursday May 12, 2005 #

Paddling / Rowing (kayaking) 1:22:00 [2] 8.0 mi (10:15 / mi)
ahr:129

Paddled a Necky Amaruk with Roger from NWOC nearly to the eastern end of the West highrise of the Evergreen Point Floating Bridge and back. I felt reasonably good, but the knuckles of my right hand were sore for the last third of the paddle.

Running - Road / Track (road) 7:15 [2] 0.76 mi (9:32 / mi) +47m 8:00 / mi
shoes: Salomon trail/AR shoes

Ran from around 4th and Ward on Queen Anne Hill to the Intiman Theatre and back to see a play.

Wednesday May 11, 2005 #

Orienteering (control hanging/pick-up) 40:00 [2] 5.71 km (7:00 / km) +10m 6:57 / km
shoes: Salomon trail/AR shoes

Control setting and pick-up for class at Magnuson Park.

Roller-skating (inline skating) 32:48 [2] 6.6 mi (4:58 / mi) +72m 4:48 / mi
ahr:138 max:156

Went for a night-time skate at Magnuson after my class. It felt good to skate again. I skated around the streets in the park, then went out and back to the UW housing South of the park.

Tuesday May 10, 2005 #

Paddling / Rowing (canoeing) 40:48 [1] 2.38 mi (17:09 / mi)
ahr:96

BEAST Series race #3 canoe course scouting with Roger.

Monday May 9, 2005 #

Running - Road / Track (road) 5:37 [3] 0.93 mi (6:02 / mi) +16m 5:44 / mi
max:160 shoes: Salomon trail/AR shoes

Ran to the U-District to go to the bank.

Running - Road / Track (road) 7:10 [2] 0.94 mi (7:37 / mi) +37m 6:48 / mi
ahr:136 max:153

Ran home from the U-District.

Cycling (mtb road) 9:30 [2] 2.1 mi (4:31 / mi) +40m 4:16 / mi
ahr:128 shoes: Nike ACG cycling shoes

Biked to Gregg's Green Lake Cycle (4:00) and back (5:30).

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