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Training Log Archive: ebone

In the 7 days ending Aug 19, 2006:

activity # timemileskm+m
  Orienteering5 3:34:30 18.48(11:36) 29.74(7:13) 134561 /75c81%
  Running - Trail / Grass2 1:23:15 8.13(10:14) 13.08(6:22) 205
  Running - Road / Track4 41:50 4.38(9:33) 7.05(5:56) 131
  Paddling / Rowing1 33:40 2.4(14:02) 3.86(8:43) 5
  Total5 6:13:15 33.39(11:11) 53.73(6:57) 168661 /75c81%
averages - sleep:7.9

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SuMoTuWeThFrSa

Saturday Aug 19, 2006 #

Running - Road / Track warm up/down (dirt road) 8:00 [2] 1.07 mi (7:29 / mi) +20m 7:04 / mi
ahr:131 max:152 shoes: Brooks Cascadia - 1

Warm-up for U.S. Individual Champs, day 1. My legs didn't feel great, but they didn't feel weak and stiff/sore, which was a big improvement from yesterday.

Orienteering race (classic) 1:12:56 [3] *** 10.04 km (7:16 / km) +480m 5:52 / km
ahr:155 max:165 spiked:15/20c slept:7.9 shoes: VJ Twister (US size 10.5) - 2

Ran day 1 of the U.S. Individual Champs. I pushed well and was having a very good run when I made a big parallel error going to control 18 and lost 3-3.5 minutes, pushing me from a fairly close 2nd to a not-so-close 3rd for the day. The map was hard to read in places, but I made an extra effort to do so, and I got through the technical, rocky section of the course well, only to blow it just minutes from the finish, when I hurried myself and didn't read the map and terrain properly. I turned my right ankle early in the course, and it hurt later in the day after my run. It's the same ankle that I turned thrice during the sprint a few days ago.

Running - Road / Track warm up/down (dirt road) 9:41 [2] 1.12 mi (8:39 / mi) +25m 8:05 / mi
ahr:124 max:136 shoes: VJ Twister (US size 10.5) - 2

Warm down jog with Ross after orienteering.

Blue day1 - Splits

Friday Aug 18, 2006 #

Running - Road / Track (dirt road, some grass) 6:05 [1] 0.51 mi (11:55 / mi) +6m 11:30 / mi
ahr:98 max:110 shoes: VJ Twister (US size 10.5) - 2

A little light jogging before running the U.S. Champs model event.

Orienteering (model event) 18:13 [2] *** 2.3 km (7:55 / km) +105m 6:27 / km
ahr:125 max:144 spiked:6/7c shoes: VJ Twister (US size 10.5) - 2

U.S. Champs model event. My legs felt tired, stiff and a bit sore. The uphills were particularly tough. I hoped I would feel better on Saturday for day 1 of the U.S. Champs.

Thursday Aug 17, 2006 #

Running - Road / Track warm up/down 7:31 [1] 0.68 mi (11:03 / mi) +40m 9:21 / mi
ahr:118 max:137 shoes: VJ Twister (US size 10.5) - 2

Easy jogging to the start before orienteering.

Orienteering (longish middle) 52:40 [2] *** 7.05 km (7:28 / km) +200m 6:33 / km
ahr:140 max:153 spiked:14/17c

Ran the Blue course on A-meet day 3 of the Rocky Mountain 1000 Day, on the First With The Most map. I took it easy, so my legs felt okay, except up the steep hills. I made a few mistakes, probably totalling a couple minutes lost time, including a 180 out of the start for a 40 second loss. The terrain was detailed, and the course was fun and challenging.

Paddling / Rowing (kayaking) 33:40 [1] 2.4 mi (14:02 / mi) +5m 13:56 / mi
ahr:91 max:112

Paddled with Terry on the South Platte River in the South part of Denver, CO. There were a few fast-moving sections, which we had to work to paddle up, and we paused to play in a few eddies.

Wednesday Aug 16, 2006 #

Running - Trail / Grass warm up/down 10:00 [2] 1.18 mi (8:28 / mi) +10m 8:15 / mi
ahr:134 max:154 shoes: Brooks Cascadia - 1

Warm-up for 4th leg of the Crystal Relay.

Orienteering race (relay) 51:21 [3] *** 7.45 km (6:54 / km) +400m 5:26 / km
ahr:162 max:171 spiked:16/19c shoes: VJ Twister (US size 10.5) - 2

Ran the 4th leg of the Crystal Relay, starting in 5th place, something like 8-12 minutes behind the 2nd through 4th positioned teams and nearly 17 minutes behind the leaders and eventual winners (CSU). My legs felt a bit weak today, but I pushed hard and ran pretty well, with the glaring exception of two minute-plus mistakes on controls 3 and 14 and a very small miss low on control 12, which cost me maybe 5-10 seconds. We pulled into 4th position but took 3rd due to a QOC anchor-leg mispunch.

Running - Trail / Grass warm up/down 9:53 [1] 0.86 mi (11:30 / mi) +10m 11:06 / mi
ahr:116 max:134 shoes: Brooks Cascadia - 1

Very easy warm-down after orienteering.

Tuesday Aug 15, 2006 #

Running - Trail / Grass warm up/down 9:00 [2] 1.0 mi (9:00 / mi) +15m 8:36 / mi
ahr:122 max:150 shoes: VJ Twister (US size 10.5) - 2

Warm-up for the US Team Fundraiser Sprint at the Gates of AMT Hell map. I did a couple strides in addition to easy jogging. My legs felt tired and a bit tight from yesterday.

Orienteering race (sprint) 19:20 [4] *** 2.9 km (6:40 / km) +160m 5:14 / km
ahr:160 max:174 spiked:10/12c shoes: VJ Twister (US size 10.5) - 2

US Team Fundraiser Sprint. I ran fast from the start and hit the first three controls well and pretty quickly. The leg between controls 3 and 4 was uphill and through tough vegetation, and my legs felt quite tired there and for the remainder of the race, especially in the abundant sage brush. I had suboptimal route detours on controls 7 and 8 but otherwise had no technical problems.

I turned my right ankle about three times, the first of which was early in the course, and it was a little sore afterward.

Running - Trail / Grass intervals (mostly prarie grass) 1:10 [5] 0.25 mi (4:40 / mi) +5m 4:24 / mi
shoes: VJ Twister (US size 10.5) - 2

Fast running during U.S. Junior-Senior Team challenge sprint relay. It took me a long time to catch my breath afterward.

Running - Road / Track warm up/down (dirt road) 10:33 [1] 1.0 mi (10:33 / mi) +40m 9:23 / mi
ahr:118 max:132 shoes: Brooks Cascadia - 1

Warm-down jogging.

Running - Trail / Grass (hashing, trails) 53:12 [2] 4.84 mi (11:00 / mi) +165m 9:56 / mi
ahr:131 max:143 shoes: Brooks Cascadia - 1

Ran the first annual 1000 Day Hash. I went at an easy jog and did the shorter "Chicken" loop rather than the "Eagle" route. To complete the hashing experience, I had a beer after I finished. Never before have I gotten buzzed on one beer, but this one hit me surprisingly hard. I guess it was the combination of an empty stomach, just having run and the altitude (or so I was told). I even had a little trouble speaking clearly--weird.

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