Register | Login
Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: ebone

In the 7 days ending Apr 4, 2010:

activity # timemileskm+m
  Orienteering2 4:41:32 16.26(17:19) 26.17(10:45) 131534c
  Cycling1 35:00 9.13(3:50) 14.69(2:23) 140
  Running - Trail / Grass1 24:07 2.41(10:00) 3.88(6:13) 25
  Calisthenics / Dance1 4:00 0.29(14:00) 0.46(8:42)
  Total2 5:44:39 28.09(12:16) 45.2(7:37) 148034c
averages - sleep:8

«»
4:00
0:00
» now
MoTuWeThFrSaSu

Sunday Apr 4, 2010 #

Orienteering (usgs line-O) 4:00:00 intensity: (40:00 @1) + (3:20:00 @2) *** 13.0 mi (18:28 / mi) +1270m 14:10 / mi
ahr:133 max:159 5c slept:9.9 (sick) shoes: VJ Twister (US size 10.5) - 2

I ran Murray's Easter bunny line orienteering course at Tiger Mtn., finding the five eggs, with accompanying tasty Easter candy caches. It was a nice day for the outing, partly sunny, and there was a bit of snow over about 1700 feet. I very much enjoyed being out, and I was glad to have the opportunity to do some terrain training.

I didn't follow the line too religiously, and in fact, I was downright lazy with my navigation in a few spots, which cost me maybe 15 minutes on checkpoints #4 and #5, as well as one other little overshoot--of a route decision point, not a checkpoint. I was out for nearly 4:09, but some of that time was spent stopped at caches or for pee breaks or to take off my shoe with the hole in the upper and dump out the detritus that had gotten in.

Saturday Apr 3, 2010 #

Note
slept:4.5 (sick)

Friday Apr 2, 2010 #

Note
slept:8.6 (sick)

Thursday Apr 1, 2010 #

Note
slept:9.9 (sick)

Wednesday Mar 31, 2010 #

Cycling (mtb road) 16:30 intensity: (7:00 @2) + (8:00 @3) + (1:30 @4) 4.6 mi (3:35 / mi) +65m 3:26 / mi
ahr:153 max:168 slept:8.1 shoes: Nike ACG cycling shoes

I rode downtown from the U-District, pushing fairly hard most of the way.

Cycling (mtb road) 18:30 intensity: (13:30 @2) + (5:00 @3) 4.53 mi (4:05 / mi) +75m 3:53 / mi
ahr:143 max:166 shoes: Nike ACG cycling shoes

I rode from downtown back to the U-District.

Orienteering (control setting) 26:00 intensity: (4:00 @1) + (18:00 @2) + (4:00 @3) *** 3.35 km (7:46 / km) +20m 7:32 / km
ahr:143 max:163 17c shoes: Brooks Adrenaline GTS 8 - 4

I ran to place pin flags for the COC training at Magnuson Park. The logged time includes stops to place the flags.

Calisthenics / Dance (form drills) 4:00 intensity: (3:00 @2) + (1:00 @5) 0.29 mi (14:00 / mi)
shoes: Brooks Adrenaline GTS 8 - 4

I led the 9 attendees of the training through a set of form drills.

Orienteering (control setting) 15:32 intensity: (5:00 @1) + (10:32 @2) *** 1.9 km (8:11 / km) +25m 7:40 / km
ahr:130 max:150 12c shoes: Brooks Adrenaline GTS 8 - 4

I ran to set the rest of the controls for the O-tervals training.

Running - Trail / Grass (grass) 24:07 [1] 2.41 mi (10:00 / mi) +25m 9:41 / mi
ahr:113 max:138 shoes: Brooks Adrenaline GTS 8 - 4

I did some extra jogging while people were running the training course.

Tuesday Mar 30, 2010 #

Note
slept:6.0 (rest day)

I gave a double-unit of platelets today, and it went very smoothly, taking 107 minutes to run the cycle. The draw was slowed down about 4-5 notches, and the return was slowed 2-3. I told the technician who got me set up to keep the blood pressure cuff at 30 (rather than 10-20), since I usually had trouble with the draw rather than the return. This worked really well, so I should remember this for next time.

Monday Mar 29, 2010 #

Note
slept:9.0 (rest day)

« Earlier | Later »