Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: ebone

In the 7 days ending Jun 5, 2005:

	activity	#	time	miles		km		+m
	Orienteering	4	4:27:31	21.06	(12:42)	33.89	(7:54)	1165	9 /	31c	29%
	Cycling	2	3:58:32	43.5	(5:29)	70.01	(3:24)	950
	Paddling / Rowing	2	2:14:47	11.7	(11:31)	18.83	(7:09)
	Running - Trail / Grass	1	2:08:30	13.89	(9:15)	22.35	(5:45)	800
	Running - Road / Track	3	1:12:45	10.34	(7:02)	16.64	(4:22)	60
	Total	6	14:02:05	100.49	(8:23)	161.72	(5:12)	2975	9 /	31c	29%
averages - sleep:4

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Sunday Jun 5, 2005 #

Running - Road / Track warm up/down (gravel road, carrying bag) 3:00 [1] 0.27 mi (11:06 / mi)
shoes: VJ Panthers - 1

Jogging to the start/finish of the orienteering meet at Lick Creek.

Running - Road / Track warm up/down (dirt road) 7:35 [2] 0.97 mi (7:49 / mi) +20m 7:21 / mi
shoes: VJ Panthers - 1

Warm up jog with Bill Cusworth.

Orienteering race (hilly!) 1:32:49 [2] *** 8.6 km (10:48 / km) +660m 7:48 / km
ahr:152 max:160 spiked:9/11c shoes: VJ Panthers - 1

Ran course 4--the classic stage of the Ultimate Orienteer series--at Lick Creek. My legs were tired but worked okay for about the first hour, after which I slowed and became clumsier. My right hamstring and hip adductor were sore from cramping during the race yesterday, but the soreness didn't seem to impact my ability to use those muscles. I wasn't very focussed today and kept having to refocus, which kept me from losing much time. I also didn't feel particularly physically fast/aggressive, although I ran down a few of the hills pretty quickly. The weather was nice--cool and partly sunny, with some breeze.

There was one control that was slightly in the wrong place, and I lost 1-1.5 minutes there. I ended up finishing a close third place, with Bill 43 seconds ahead in first place and Nikolay Nachev 15 seconds ahead in second. The logged average heart rate is a guess; I forgot to bring my HR transmitter strap.

Orienteering (control pick-up) 22:00 [2] *** 2.0 km (11:00 / km) +130m 8:18 / km
ahr:125 shoes: VJ Panthers - 1

Picked up four controls at Lick Creek.

Saturday Jun 4, 2005 #

Note
slept:4.0

With Roger, Liz and William, I raced the Wicked Urban adventure race, starting and finishing on the Portland, OR waterfront. Our total time was 7:08, which broke down approximately as follows:
3:18 mountain biking (roads and trails)
1:44 kayaking (flat water--Willamette River)
1:22 trekking (metrogaining)
0:27 rappelling or waiting at the rappel
0:17 transitions

The race went fairly smoothly, with just a few little bobbles, including my rear derailleur acting up on the long ride back to the TA (such that my chain would jam and I wouldn't be able to pedal forward until first backpedaling). Areas for me to improve: biking fitness, transition efficiency (was fairly good this race, but there's still room for improvement), map management while on the bike (best to be able to adjust the map while riding, rather than stopping to do it). William was on top of his game towing Liz, and we blasted through the metrogaining section in 1:09 (including about 7 minutes in the TA), beating the next fastest team by 4 minutes and DART by 11 minutes.

We placed fourth overall and second coed 4-person team (to DART). Complete results with splits are here.

Orienteering race (metrogaining) 12:42 [2] * 1.49 mi (8:31 / mi) +15m 8:16 / mi
ahr:145 shoes: Mizuno Wave Nirvana 1

Initial metrogaining leg of Wicked Urban race. My average HR is a guess.

Cycling race (mtb road/trail) 3:18:00 [2] * 35.5 mi (5:35 / mi) +800m 5:13 / mi
ahr:137 max:160 shoes: Nike ACG cycling shoes

Biking during the Wicked Urban adventure race. The course was quite hilly. My HR avg and max are guesses.

Paddling / Rowing race (kayaking) 1:44:00 [2] ** 9.0 mi (11:33 / mi)
ahr:128

Kayaking section of the Wicked Urban adventure race. Our team had two tandem boats: Roger's Necky Amaruk with him and William, and another boat (I don't remember what type, but it was fiberglass and almost as long as the Necky) with me and Liz. Liz and I were a bit slower than Roger and William, and we tried towing once (unsuccessfully), but we ended up just going Liz's and my speed. I felt decent but not particularly good paddling. My average HR is a guess.

Orienteering race (metrogaining) 1:09:00 [2] * 7.6 mi (9:05 / mi) +270m 8:11 / mi
ahr:145 shoes: Mizuno Wave Nirvana 1

Metrogaining section and run to and from rappel (including 9 flights of stairs) of Wicked Urban adventure race. I felt quite comfortable running. My HR avg is a guess.

Friday Jun 3, 2005 #

Running - Road / Track (road) 22:40 [2] 2.96 mi (7:39 / mi) +40m 7:21 / mi
ahr:136 shoes: Mizuno Wave Nirvana 1

Evening run around the Portland, OR waterfront, starting downtown and crossing the Hawthorne Bridge and running by OMSI and back. My legs felt pretty good.

Wednesday Jun 1, 2005 #

Orienteering (course designing) 26:00 [2] ** 4.16 km (6:15 / km)
ahr:120 shoes: Mizuno Wave Nirvana 1

Running around (at Magnuson?) course designing and making map corrections for BEAST race #3.

Cycling (mtb road) 40:32 [2] * 8.0 mi (5:04 / mi) +150m 4:47 / mi
ahr:122

Riding around scouting the BEAST race #3 bike course.

Running - Road / Track warm up/down 22:00 [2] 3.03 mi (7:16 / mi)
shoes: Mizuno Wave Nirvana 1

About 12 minute warm-up and 10 minute warm down at Club Northwest all-comers track meet.

Running - Road / Track tempo 16:18 [3] 2.86 mi (5:42 / mi)
ahr:161 max:167 shoes: Nike Zoom Waffle - Husky color

Ran the 5000m at CNW all-comers track meet. I ran it as a workout, and included a surge down the backstretch for each of the last four laps (which I've logged separately). I felt reasonably good, but the pace felt just slightly fast/hard starting before I had even reached the mile mark.
Splits and heart rates: 85.8 157, 84.0 158, 85.5 158, 84.7 161 (=5:40.0 first 1600m), 85.4 163, 86.5 162, 84.3 163, 84.7 166 (=5:40.9 second 1600m), 64.9 166 (300m), 18.3 167 (100m), 64.2 165, 18.4 170, 64.1 169, 18.5 173, 62.7 169, 16.8 171 (=5:27.9 third 1600m), 41.2 172 (=17:30.0 for 5000 meters)

Running - Road / Track intervals 1:12 [4] 0.25 mi (4:48 / mi)
ahr:169 max:173 shoes: Nike Zoom Waffle - Husky color

Ran 4 x 100 meter surges during the last mile of the 5000 meter run. Times and ending heart rates: 18.3 167, 18.4 170, 18.5 173, 16.8 171.

Tuesday May 31, 2005 #

Paddling / Rowing (kayaking) 30:47 [2] 2.7 mi (11:24 / mi)
ahr:126 max:138

Paddled around Green Lake. I think this was my fastest time ever. I felt fairly good.
Intermediate times: 8:15 to E. Green Lake cove point, 21:22 to Duck Island

Monday May 30, 2005 #

Orienteering (control hanging/pick-up) 45:00 [2] *** 4.5 km (10:00 / km) +90m 9:05 / km
ahr:125 20c shoes: Salomon trail/AR shoes

Set and picked up 20 controls for an orienteering birthday party at Luther Burbank Park. It was an overcast but warm day--good WOC training!

Running - Trail / Grass (trail) 2:08:30 [2] 13.89 mi (9:15 / mi) +800m 7:51 / mi
ahr:138 max:148 shoes: Mizuno Wave Nirvana 1

Ran the trails at Cougar Mtn: out to Anti-Aircraft Peak, then around the Shangri-La/No Name/Bear Creek loop, then back to the trailhead via Tibbets Marsh, Coyote Pass, Quarry, and Wildside. I then ran out and back 1.2 miles along the Coal Creek Trail to the Primrose Trail junction, 0.2+ miles out the awesome Primrose Trail to a beautiful, stinky marsh, and back.

I was tired from my first step of the run, but I felt somewhat better as I went. After about an hour, I felt like I'd been running a long time, and my legs (especially my right hamstring) felt more or less fatigued and sore for the rest of the run. I had good power, but not good endurance, up the hills.

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