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Training Log Archive: ebone

In the 7 days ending Sep 11, 2005:

activity # timemileskm+m
  Orienteering2 4:20:10 17.57(14:48) 28.28(9:12) 72510 /219c4%
  Running - Road / Track3 1:11:27 9.62(7:26) 15.48(4:37) 100
  Cycling1 1:03:00 16.7(3:46) 26.88(2:21) 130
  Paddling / Rowing1 54:00 3.36(16:06) 5.4(10:00)
  Total5 7:28:37 47.25(9:30) 76.04(5:54) 95510 /219c4%

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Sunday Sep 11, 2005 #

Paddling / Rowing (kayak orienteering) 54:00 [2] ** 5.4 km (10:00 / km)

I did the Pawtuckaway Canoe Orienteering, in which I got 12 of the 14 controls and went almost 3 minutes overtime, thanks to my casual start. I walk/jogged to the boat launch, then milled around for a couple minutes deciding whether it was worth it to make a run to the restroom before getting in the boat, finally deciding that it wasn't. I paddled the course in a fairly portly 2-person kayak, starting pretty casually, then going more purposefully after about 1/3 of the way around the course, when the competitive juices started to flow. I took the boat ashore and ran for controls 10 and 11, and I've logged that separately.

Orienteering race (canoe orienteering land r) 5:00 [3] ** 1.05 km (4:46 / km) +20m 4:21 / km
shoes: Brooks Trance 4 - 1

Running during canoe-O.

Orienteering long (enduro control picking) 3:25:12 [2] **** 18.9 km (10:51 / km) +500m 9:35 / km
ahr:134 max:151 203c shoes: VJ Twister (US size 10.5) - 1

I ran J-J's Mega control course and got all 203 controls. I felt fine up until nearly 2 hours into the course, then I started getting tired, and by 2.5 hours, I felt substantially hypoglycemic. From that point, I staggered more than ran, until I arrived at control 180-ish, where I had a bit of electrolyte drink and two fig newtons. I felt better for the rest of the course, which was less rugged, anyway.

Split times and heart rates, taken at every 5th control and at the finish: 557 147, 516 137, 415 138, 422 140, 432 137, 443 139, 440 146, 339 142, 429 133, 357 142, 334 141, 529 142, 518 139, 648 135, 646 149, 517 131, 543 134, 555 149, 340 147, 421 146, 458 134, 608 119, 400 130, 616 126, 658 149, 455 132, 515 145, 643 133, 532 136, 519 133, 423 142, 605 130, 335 139, 535 134, 553 131, 617 123, 450 131, 520 133, 300 151, 319 149, 211 150 = 3:25:12, 134 HR avg.

THE MEGA - Splits

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).

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