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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: ebone

In the 7 days ending Apr 3, 2006:

activity # timemileskm+m
  Paddling / Rowing2 3:13:26 15.77(12:16) 25.38(7:37)
  Cycling3 2:33:57 26.7(5:46) 42.97(3:35) 450
  Running - Road / Track2 47:05 6.45(7:18) 10.38(4:32) 95
  Orienteering2 30:31 2.52(12:06) 4.06(7:31) 10516c
  Running - Trail / Grass1 11:00 1.0(11:00) 1.61(6:50) 6
  Total4 7:15:59 52.44(8:19) 84.4(5:10) 65616c
averages - sleep:9 rhr:45

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Monday Apr 3, 2006 #

Note
rhr:45 slept:9.0 (rest day)

My hyperextended right knee is not fully recovered and still hurts if I move it wrong. Most of the time it feels okay, though. The muscles on the right side of my lower ribcage are quite sore, maybe from paddling--or else I fell and am forgetting about it.

Sunday Apr 2, 2006 #

Cycling (mtb road) 18:30 [1] 3.7 mi (5:00 / mi) +55m 4:47 / mi
ahr:109 max:145 shoes: Nike ACG cycling shoes

Ride to Lake Forest Park Town Center with Terry.

Saturday Apr 1, 2006 #

Paddling / Rowing (kayaking) 2:10:00 [2] 10.0 mi (13:00 / mi)
ahr:120 max:160

Paddle from NWOC to a bit S. of Magnuson and back; in tandem with VanderWaal. Made a few stops along the way.

Cycling (mtb road/trail) 58:27 [2] 12.0 mi (4:52 / mi) +275m 4:33 / mi
ahr:142 max:161 shoes: Nike ACG cycling shoes

Mtb. road/trails/road. To St. Ed, on trails, and back--felt pretty good and pushed it some.

Running - Road / Track warm up/down (road) 30:55 [2] 4.05 mi (7:38 / mi) +95m 7:07 / mi
ahr:147 max:157 shoes: Brooks Trance 4 - 1

Long, brisk warm up on roads for orienteering. To 125th via. 15th, then back to Hamlin.

Orienteering race (night sprint) 19:35 [3] 2.5 km (7:50 / km) +80m 6:45 / km
ahr:153 max:175 shoes: VJ Twister (US size 10.5) - 1

Night sprint course at Hamlin Park. I had a fairly good run. The pace was moderate, because it was too tricky for me to go all out.
Not sure about the course distance, since I'm logging it over 10 months later.

Running - Trail / Grass warm up/down (grass) 11:00 [1] 1.0 mi (11:00 / mi) +6m 10:48 / mi
shoes: Brooks Trance 4 - 1

Easy warm-down on grass, mostly with Terry, after orienteering.

Night-O Hamlin Park - Splits

Friday Mar 31, 2006 #

Event: Flying Pig X (OCIN)
 

Thursday Mar 30, 2006 #

Orienteering (control hanging/pick-up) 10:56 [2] *** 1.56 km (7:01 / km) +25m 6:29 / km
16c shoes: Brooks Trance 4 - 1

Setting and picking up controls at Aldercrest for Shoreline HEE class that was canceled due to low attendance.

Cycling (mtb single-track) 1:17:00 [1] 11.0 mi (7:00 / mi) +120m 6:46 / mi
ahr:116 max:146 shoes: Nike ACG cycling shoes

Biking at Soaring Eagle with VanderWaal, part in the dark with a dim light, so slow for the second half.

Wednesday Mar 29, 2006 #

Paddling / Rowing (kayaking) 1:03:26 [2] 5.77 mi (11:00 / mi)
ahr:132 max:156

Paddle from NWOC in tandem with Roger. VanderWaal and RVG were in the other boat.

Running - Road / Track (road) 16:10 [2] 2.4 mi (6:44 / mi)
ahr:148 max:160 shoes: Brooks Trance 4 - 1

Brisk run in SODO before nav. cert. meeting with RVG and Matt Hart. My legs felt pretty good.

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