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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: ebone

In the 7 days ending May 1, 2006:

activity # timemileskm+m
  Cycling3 3:58:23 43.25(5:31) 69.6(3:25) 1110
  Running - Road / Track3 2:36:51 19.97(7:51) 32.14(4:53) 490
  Paddling / Rowing3 2:34:35 8.86(17:27) 14.26(10:51) 5
  Orienteering2 1:35:15 7.56(12:36) 12.16(7:50) 38532c
  Running - Trail / Grass1 20:50 2.31(9:01) 3.72(5:36) 20
  Total6 11:05:54 81.95(8:08) 131.88(5:03) 201032c
averages - sleep:7

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Sunday Apr 30, 2006 #

Cycling (mtb trail) 55:55 [2] 10.11 mi (5:32 / mi) +210m 5:12 / mi
ahr:154 max:175 shoes: Nike ACG cycling shoes

MerGeo.com participated in the 4 Hours of Adrenalin mt. bike relay at Des Moines Creek Park. I rode in a duo with Aaron, who gave me some mt. biking technique tips. Roger and Yumay were the other duo, and our team won the coed division. It was really fun and a good workout. I was a bit weak in the legs on the last couple laps, where my heart rate climbed higher, so I'm logging them at intensity 3.
Our lap times: 19:26, 19:08, 18:21, 18:37, 18:07

Cycling (mtb trail) 36:44 [3] 6.74 mi (5:27 / mi) +140m 5:07 / mi
ahr:158 max:169 shoes: Nike ACG cycling shoes

Harder riding during 4 Hours of Adrenalin.

Orienteering (shadowing) 45:00 [2] *** 6.43 km (7:00 / km) +170m 6:11 / km
ahr:138 max:153 10c shoes: Brooks Cascadia - 1

Shadowed Roger and Aaron through the BEAST trek course, making some map corrections as we went.

Running - Trail / Grass (trail) 20:50 [1] * 2.31 mi (9:01 / mi) +20m 8:47 / mi
max:122 shoes: Brooks Cascadia - 1

Easy running while mapping at Des Moines Creek Park.

Saturday Apr 29, 2006 #

Event: US Short and Long Championships
 

Orienteering race (middle distance) 22:59 [3] *** 3.0 km (7:40 / km) +115m 6:26 / km
ahr:152 max:172 17c shoes: VJ Twister (US size 10.5) - 1

Lord Hill short course event. Lost a couple of minutes but won, anyway. I felt pretty good and enjoyed the course. The terrain is pretty nice by PNW standards, and the map is shaping up but is still weak in places.
Distance is a guess--don't remember.

Orienteering (control pick-up) 27:16 [1] *** 2.73 km (9:59 / km) +100m 8:27 / km
ahr:114 max:134 5c shoes: VJ Twister (US size 10.5) - 1

Easy jogging control pick-up after Lord Hill short course orienteering event.

Paddling / Rowing (kayaking) 1:05:37 [2] 2.19 mi (29:58 / mi) +5m 29:45 / mi
ahr:115 max:150

Paddle up and down the Snohomish River from S. Lord Hill. It was moving quickly, so didn't go far.

Friday Apr 28, 2006 #

Running - Road / Track (some trail, too) 1:19:45 [2] 9.97 mi (8:00 / mi) +240m 7:27 / mi
ahr:129 max:165 shoes: Brooks Trance 4 - 1

Ran around the neighborhood, including exploring Terrace Creek Park. HR was very low to start.

Paddling / Rowing (kayaking) 48:23 [2] 3.87 mi (12:30 / mi)
ahr:113 max:130

Kayak up the Sammamish River and back. Felt pretty good.

Thursday Apr 27, 2006 #

Running - Road / Track (some trails/terrain) 41:00 [2] * 5.13 mi (8:00 / mi) +100m 7:32 / mi
shoes: Brooks Trance 4 - 1

Running little bits at a time while mapping at Des Moines Creek Park.

Cycling (mtb dirt roads/trails) 1:10:44 [2] 13.6 mi (5:12 / mi) +290m 4:53 / mi
ahr:142 max:159 (sick) shoes: Nike ACG cycling shoes

Rode up East Tiger, back down rd. to the 2-mile mark, back up, down Preston, NW Timber. R calf hurt a bit. Going up, I got my heart rate up in the 160's for a while, and I've logged that separately. Of my leg muscle groups, my hamstrings felt the most fatigued. Going down, my triceps hurt from supporting my body weight, often while standing.

I still have a bit of congestion and irritation in my airways.

Cycling tempo (mtb dirt road) 20:00 [3] 2.8 mi (7:09 / mi) +270m 5:30 / mi
ahr:160 max:166 slept:7.0 shoes: Nike ACG cycling shoes

Harder riding up the hill with (and behind) RVG and his friend Brett at East Tiger.

Wednesday Apr 26, 2006 #

Paddling / Rowing (kayaking) 40:35 [1] 2.8 mi (14:30 / mi)
ahr:96 max:108

Easy kayak from Des Moines Beach Park, North around a point to a cove with a big house, and back.

Running - Road / Track warm up/down (road) 32:35 [2] 4.16 mi (7:50 / mi) +72m 7:26 / mi
ahr:130 shoes: Brooks Trance 4 - 1

13:45 wm-up for hill intervals, ~1:25 jogging rests in between intervals, and 13:10 wm-down afterward.

Running - Road / Track hills (road) 3:31 [5] 0.71 mi (4:57 / mi) +78m 3:42 / mi
ahr:149 max:170 shoes: Brooks Trance 4 - 1

Ran 2 sets of 3 x 190 meter (from the S. corner of the car wash to S. 226th St.) fast hills, with about 1:25 jogging back recovery, and a 3-min. walking rest in between sets. The hill was a mild grade, but I ran hard, and the hill steepened a bit for the final few dozen meters, so my legs were very tired at the ends of the intervals. Times and maximum heart rates: 37.0 157, 35.2 162, 35.2 164, 34.0 160, 35.5 166, 34.1 170

Tuesday Apr 25, 2006 #

Cycling (mtb mostly trails) 55:00 [2] * 10.0 mi (5:30 / mi) +200m 5:11 / mi
shoes: Nike ACG cycling shoes

BEAST test riding with Roger at Des Moines Creek Park, interspersed with a lot of stops for discussion/mapping.

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