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Training Log Archive: ebone

In the 7 days ending Sep 16, 2007:

	activity	#	time	miles		km		+m
	Walking	3	5:50:00	18.4	(19:01)	29.61	(11:49)	1580
	Running - Trail / Grass	3	1:09:24	5.18		8.33		195
	Cycling	1	1:00:58	8.0	(7:37)	12.88	(4:44)	590
	Orienteering	2	44:13	4.88	(9:03)	7.86	(5:38)	133	44c
	Total	5	8:44:35	36.46		58.68		2498	44c
averages - sleep:7.7 rhr:42

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Sunday Sep 16, 2007 #

Orienteering (control setting) 10:00 [1] *** 1.44 km (6:57 / km)
ahr:120 9c slept:8.2 shoes: Brooks Trance 5 - 1

Set controls at Magnuson for an orienteering course after our Ukraine/WOC slide show.

Saturday Sep 15, 2007 #

Running - Trail / Grass warm up/down 13:00 [2] 1.75 mi (7:26 / mi) +40m 6:56 / mi
ahr:137 max:155 slept:6.2 shoes: Brooks Trance 5 - 1

Warm-up for orienteering at Woodland Park. The middle part of my left hamstring hurt some, but it felt somewhat better after warming up.

C • Woodland Park, Colorado? 2

Orienteering race (sprint) 14:10 [3] *** 2.6 km (5:27 / km) +55m 4:56 / km
ahr:152 max:168 16c shoes: VJ Twister (US size 10.5) - 2

Window orienteering at Woodland Park. I tried to run at around threshold speed. My left hamstring hurt a little. I navigated pretty well, although I know the park, so it was mostly easy for me.

Orienteering race (sprint) 12:45 [3] *** 2.55 km (5:00 / km) +48m 4:34 / km
ahr:157 max:170 12c shoes: VJ Twister (US size 10.5) - 2

Ran course 2, after several minutes rest. I ran a bit faster than I had for the windows course, probably because I was warmed up.

Orienteering warm up/down 7:18 [2] *** 1.27 km (5:45 / km) +30m 5:08 / km
ahr:136 max:151 7c shoes: VJ Twister (US size 10.5) - 2

Ran course 1 (novice course) for a warm-down.

Friday Sep 14, 2007 #

Walking (hiking) 45:00 [1] 7.5 mi (6:00 / mi) +70m 5:50 / mi
max:127 rhr:42 slept:9.8 shoes: Brooks Cascadia (lime green!)

Our last day of hiking: from Upper Snow Lake, North to the trail head, a descent of 4100 feet. Most of this hike was sub-training intensity, unless I count all the strengthening of my muscles from carrying the heavy pack. We spent 4:47 on the trail, including a 48 minute lunch break. There was some weird hydrological manipulation going on (in the "Wilderness Area"), with Upper Snow Lake being drained via some buried pipes that emerged in the cirque above Nada Lake to jet the water out in a big plume. The ranger at the National Forest office had said something about it being for the salmon. Terry and I speculated that it was intended to boost the outflow from Nada Lake--which was considerable--so that the salmon would have plenty of water to swim upstream. There were some huge waterfalls (>15m at least), though, so it's hard to imagine any fish getting up that stream. Maybe the water was intended to bolster Icicle Creek, which it flows into, and which has a hatchery on it.

C • Enchantments! 2

Running - Trail / Grass warm up/down (some road, too) 30:42 [2] +50m
ahr:125 shoes: Brooks Trance 5 - 1

Ran clockwise around Magnuson, doing 5 x 50 stride surges, with 1:30 rest in between (logged separately). My legs felt somewhat stiff at first, but they felt good once I got warmed up. My left hamstring felt somewhat sore and tight during the run, and my left knee hurt for a few moments early on then felt fine.

Running - Trail / Grass intervals 2:30 [5] 0.53 mi (4:45 / mi) +15m 4:22 / mi
max:163 shoes: Brooks Trance 5 - 1

5 x 50 strides, with 1:30 rest in between. A couple of these were on the flat, one was steeply uphill, and a couple were mildly to moderately downhill. As usual, these were about 30 seconds each, with a range of 28 to 32. My legs felt tired during the last one, so I decided not to do more, in favor of resting for tomorrow's NOD orienteering meet at Woodland Park.

Thursday Sep 13, 2007 #

Walking (hiking) 2:30:00 [1] 6.3 mi (23:49 / mi) +780m 17:12 / mi
max:124 slept:9.7 shoes: Brooks Cascadia (lime green!)

Second day of Enchantments hike. We allowed ourselves a leisurely schedule for this route, given that it can be done in one day of brisk hiking, and we slept in and cooked a hot breakfast before tackling the formidable Asgard Pass. Much of the ascent is on talus, from gravel-size to boulder-size, and we took a half hour break on the way up. I towed Terry some toward the top. A while after we reached the Enchantment Basin, we took a 1 hour lunch stop on a big piece of bare rock, where we watched an adult and a baby mountain goat walking and grazing. In the afternoon, we hit some rough sections of trail, and our pace slowed. We descended from the plateau to Upper Snow Lake in time to pitch camp and cook up some macaroni and cheese before dark. Our total time from camp to camp was 8:22, much of which was sub-training intensity.

Wednesday Sep 12, 2007 #

Cycling (mtb paved/dirt roads) 1:00:58 8.0 mi (7:37 / mi) +590m 6:12 / mi
ahr:147 max:159 slept:0.6 shoes: Nike ACG cycling shoes

Rode from Snow Lakes trail head up Icicle road and National Forest road 7601 to the Stuart Creek trail head, where I stashed my bike and Terry and I embarked on our hike of the Enchantments. It was a warm day, and I pushed somewhat hard to keep my pedaling cadence up. It felt good to be on the bike. After the ride, my hip joints near my sitz bones were sore while I hiked. Maybe there is some adjustment I could make to my seat to make it more comfortable.

Walking (hiking) 2:35:00 4.6 mi (33:42 / mi) +730m 22:34 / mi
ahr:114 max:136 shoes: Brooks Cascadia (lime green!)

Hiked with Terry up to Colchuck Lake, where we camped, for the first leg of our Enchantments trip. Terry carried some gear but I was the designated mule and carried most of it. The fish scale weighed my pack at 57 pounds, and my sore shoulders corroborate that figure. Our total time on the trail was 3:05, but some of that was stops. My legs felt a bit tired from the bike ride but otherwise pretty good. The weather was essentially perfect: clear, still or with just a light breeze and temperatures in the low-to-mid 70s.

Running - Trail / Grass intervals (trail) 23:12 2.9 mi (8:00 / mi) +90m 7:18 / mi
ahr:132 max:163 shoes: Brooks Cascadia (lime green!)

Ran back and forth on the trail near Colchuck Lake after we got into camp in the evening. I was planning to do some intervals, but the trail was surprisingly gnarly, so I wasn't able to find any long stretches where I was able to run fast. This run even included bouldering through a talus field. Nonetheless, I managed to get in a few stints of fast running on fairly short sections of trail. My legs felt pretty good.

Tuesday Sep 11, 2007 #

Note
(rest day)

I meant to run today but took a second day off, which may have been for the best, since it gave my knee another day off.

Monday Sep 10, 2007 #

Note
slept:11.4 (rest day)

I went to bed early and got a ridiculously long night's sleep--nice! My legs are sore and tired again today. My left knee hurts some, although it seems not in quite the same way as this spring.

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