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Training Log Archive: ebone

In the 7 days ending Sep 10, 2005:

activity	#	time	miles		km		+m
Running - Trail / Grass	1	1:44:00	11.14	(9:20)	17.93	(5:48)	200
Running - Road / Track	3	1:11:27	9.62	(7:26)	15.48	(4:37)	100
Cycling	1	1:03:00	16.7	(3:46)	26.88	(2:21)	130
Orienteering	1	49:58	5.18	(9:39)	8.33	(6:00)	205	10 /	16c	62%
Total	5	4:48:25	42.64	(6:46)	68.61	(4:12)	635	10 /	16c	62%

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Saturday Sep 10, 2005 #

Event: 2005 Sprint Series Finals

Running - Road / Track warm up/down 8:00 [2] 1.0 mi (8:00 / mi)
shoes: VJ Twister (US size 10.5) - 1

Warm-up for Sprint Series Finals.

Orienteering race (sprint) 16:10 [4] **** 2.75 km (5:53 / km) +50m 5:23 / km
ahr:169 max:175 shoes: VJ Twister (US size 10.5) - 1

Round 1 of the Sprint Series Finals at Pawtuckaway. I felt pretty good and ran decently well, except for a couple little bobbles. It's hard to be too far off when running with Mike Waddington. I eased up some at the end when it was clear that I would finish 2nd (and thus advance to the next round).

While running from #7 to #8, I whacked my left hand really hard on a stick--hard enough to break the skin in a few places. It hurt a lot, and at first, I thought I had broken it.

Orienteering race (sprint) 16:50 [4] **** 2.69 km (6:15 / km) +80m 5:27 / km
ahr:169 max:176 shoes: VJ Twister (US size 10.5) - 1

Sprint Finals round 2: I had several small hesitations and small bobbles in this race, such that I kept falling behind slightly and having to catch up to Sergei and Mike. On each of the legs 7-8 and 10-11, I lost time on Sergei and Mike taking a different route through the clearing. I ended up chasing Mike from the second to last control but falling several seconds short of catching him, so I took 3rd and want to the consolation final.

Orienteering race (sprint) 16:58 [4] **** 2.89 km (5:52 / km) +75m 5:12 / km
ahr:168 max:180 spiked:10/16c shoes: VJ Twister (US size 10.5) - 1

Consolation heat of the Sprint Finals. Still frustrated with my run from the previous round, I took the unwise approach of setting out to run the course really fast; this backfired, of course, as I made (sometimes substantial) mistakes on controls 1, 3, 4, 6, 8, and 13. Fortunately, I had the legs to recoup my loss each time, and during the second loop, I buckled down and resolved to navigate the rest of the course, rather than just running, and I ended up 1st by narrowly outkicking Wyatt Riley on the last couple controls.

Round 1 Men's Heat 1&2 - Splits

Round 2 Men's Heat 1&2 - Splits

Round 3 - The Finals! - Splits

Friday Sep 9, 2005 #

Running - Road / Track (road) 25:00 [2] 3.57 mi (7:00 / mi) +25m 6:51 / mi
shoes: Brooks Trance 4 - 1

Brisk run on roads at Pawtuckaway the night before the Sprint Finals.

Wednesday Sep 7, 2005 #

Cycling (mtb road) 1:03:00 [2] 16.7 mi (3:46 / mi) +130m 3:41 / mi
shoes: Nike ACG cycling shoes

Biked from home, down to the Burke-Gilman, South to 65th St, then back. The ride felt like work after the first 15 minutes, but I was able to keep it going, even up the 1.5 mile hill going home.

Tuesday Sep 6, 2005 #

Running - Road / Track warm up/down 31:51 [2] 3.75 mi (8:30 / mi) +60m 8:05 / mi
shoes: Brooks Trance 4 - 1

11:15 warm-up jog from Terry's to Woodland and around the track for intervals, various recovery jogging between hard runs, and a 16:00 warm-down jog home, via the Aurora overpass to the zoo, Phinney, and the 41st St overpass near B.F. Day.

Running - Road / Track intervals (track (cinder)) 5:27 [4] 1.1 mi (4:57 / mi)
max:183 shoes: Brooks Trance 4 - 1

Ran 2 x 15-second strides during my warm-up, then ran 4 x 400m (or is it 440 yards?), with 1:16-1:20 rest between reps. My lap times were: 77, 73, 72, 75 seconds. I had to work moderately hard to keep the pace for the final 150m of each lap. My right, lower hamstring was very slightly sore during the 400s. The logged maximum heart rate was taken on the wrist for 10 seconds after the 3rd lap (since my HR monitor watch ran out of batteries), so the actual maximum may be slightly higher.

Running - Road / Track hills 1:09 [5] 0.2 mi (5:45 / mi) +15m 4:40 / mi
shoes: Brooks Trance 4 - 1

Starting at the corner with Green Lake Way on the 50th St. hill at the South edge of Woodland Park, I did 3 x uphill skip-bounding on the gravel path: 16, 15, and 14 seconds (to the third tree on the left). I then ran once medium-hard up the hill to the top at the Soap Box Hill (24 seconds).

Sunday Sep 4, 2005 #

Running - Trail / Grass (trail) 1:44:00 [2] 11.14 mi (9:20 / mi) +200m 8:51 / mi
shoes: Brooks Cascadia - 1

Ran with Bill Cusworth and Erin Simms (for part of the time) at the DNR and Saratoga trails on Whidbey Island. I felt a bit awkward and stiff (from moving boxes/furniture?) at first, but I felt better after about 30-40 minutes. Erin cut off after about 45 minutes, because she had a sore knee and hadn't been training much.

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