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Training Log Archive: Tundra/Desert

In the 31 days ending Oct 31, 2004:

activity # timemileskm+m
  Easy running12 19:36:45 116.26 187.1 3329
  Rogaining1 3:14:19
  Orienteering2 2:26:54 5.59 9.0 500
  Medium pace running3 1:00:03 9.28(6:28) 14.93(4:01) 79
  Running with weights2 52:41 5.34(9:52) 8.6(6:08) 200
  Total14 27:10:42 136.47 219.63 4108

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Saturday Oct 30, 2004 #

Easy running 8:27:24 [2] 81.6 km (6:13 / km) +210m 6:08 / km
ahr:149 max:162

1:33:25
3:03:25
4:17:16
5:35:42
6:48:20 / 7:20:47
8:27:24

Saturday Oct 23, 2004 #

Note

Roadkills: +5/−1
roadkills: +5/−0
roadkills: +9/−3.

Running with weights 2:54 [2] 0.6 km (4:50 / km)

LIght rail... had to haul... it would have sucked to miss all the bus connections to eventually meet up with BAOC Relay team members at the Macarthur BART.

Friday Oct 22, 2004 #

Easy running 3:01 [2] 0.6 km (5:02 / km)

Work to light rail.

Thursday Oct 21, 2004 #

Easy running 30:02 [2] 3.87 mi (7:46 / mi) +31m 7:34 / mi

On a treadmill.

Wednesday Oct 20, 2004 #

Easy running 10:13 [2] 1.29 mi (7:55 / mi) +10m 7:44 / mi
ahr:137 max:150

Warmed up before the threshold run, on a treadmill in the apartment complex gym. This was the last workout before the Saturn Relay.

Medium pace running (Threshold) 18:41 [3] 3.11 mi (6:00 / mi) +25m 5:52 / mi
ahr:169 max:183

A 5000 at T, on a treadmill. Went threshold-ish for the first 2 miles or so, then pushed it up. Felt great. I'm so ready for the Relay.

Saturday Oct 16, 2004 #

Easy running 3:28 [3] 0.8 km (4:20 / km) +30m 3:39 / km

Warming up before hte first day of US Champs... need to measure...

Orienteering 57:24 [3]

Rogaining 3:14:19 [1]

Setting out and checking Sunday controls... 24 in all... need to measure...

Sprint - Splits

Red X - Day 1 - Splits

Friday Oct 15, 2004 #

Easy running 13:05 [2]

Setting out Model controls in Telemark... need to measure...

Thursday Oct 14, 2004 #

Easy running 8:01 [2] 1.4 km (5:44 / km) +10m 5:32 / km

From Brian May's office at UM-Duluth to a trail in the woods past Bayview Ave. Brian promised me a 2-mile path there, on which I was planning to do some threshold intervals...

Medium pace running (Threshold) 5:19 [3] 1.2 km (4:26 / km) +10m 4:15 / km

... but the loop looped back on itself after about 4:20 of running. Plus, I was not feeling that well after the flight, and was hungry. I called it a day.

Easy running 7:31 [2] 1.4 km (5:22 / km) +5m 5:16 / km

... so, I jogged back to Brian's office.

Sunday Oct 10, 2004 #

Running with weights 49:47 [1] 8.0 km (6:13 / km) +200m 5:32 / km

From Lafayette BART to the Briones entrance at Bear Creek Road. Very easy. Distance and climb are approximate.

Orienteering 1:29:30 [2] 9.0 km (9:57 / km) +500m 7:47 / km

Shadowed Mikkel on the Blue. Distance and climb are approximate.

Saturday Oct 9, 2004 #

Easy running 3:04:25 [2] 26.5 km (6:58 / km) +1200m 5:40 / km

Another run from Presidio to Mt. Tam, shorting out the extra distance I covered the first time around. Pretty sure this is the optimum trail way. Distance and climb are approximate.

Easy running 1:45:19 [2] 18.5 km (5:42 / km) +400m 5:08 / km

Back from Mt. Tam. Was about one light hour short for a full roundtrip. Made it back to Tennessee Valley, then down Tennessee Valley Road to the Marin City Junction. Got the #15 there with seconds to spare.

Distance and climb are approximate.

Wednesday Oct 6, 2004 #

Easy running 10:01 [2] 2.0 km (5:01 / km) +10m 4:53 / km

Warmed up at the complex, on a treadmill.

Medium pace running (Threshold intervals) 36:03 [3] 5.42 mi (6:39 / mi) +44m 6:29 / mi
ahr:170 max:179

4×2.50 mi on the treadmill. With about 1:10 rest. Felt very easy, and the HR was low. 7:49 7:49 7:49 7:51.

Sunday Oct 3, 2004 #

Easy running 14:30 [1] 1.5 km (9:40 / km) +150m 6:27 / km

From the usual registration place to the finish of the the Calero event.

Saturday Oct 2, 2004 #

Easy running 3:04:47 [2] 27.0 km (6:51 / km) +1235m 5:34 / km

From the Presidio (GG bridge souvenir shop, W side) to Mt. Tamalpais, E peak (touch the N side of the building at the top). Through the most obvious way (bridge, Coastal Tr., ..., Marincello Tr., Miwok Tr., Panoramic Hwy.—actual pavement, Hogsback, RR Grade, and Fern Creek Tr.). Except took the vehicle underpass after the bridge—did not see the pedestrian tunnel, and took the long/bicycle version of Miwok while chasing a biker.

I did a thorough job of measuring the route and the climb, using a variety of sources—mostly an OCAD trace and BART measurements. But, the length from Mountain Home to the summit is a bit uncertain; I used 4.8 km.

Got there just before sunset. Felt awesome.

Easy running 45:24 [2] 8.1 km (5:36 / km) +15m 5:33 / km

Down from the East Summit, via the (longer) Temelpa Trail, Fern Canyon Rd., and Summit Rd., to Mill Valley Depot. Got the most out of the remainder of the daylight, and got not even the last, but the next-to-last GGT #15 bus.

The length of the trail segment (4.0 km) is just an estimate.

Friday Oct 1, 2004 #

Easy running 49:34 [2] 9.4 km (5:16 / km) +23m 5:13 / km

To the bank and back, at lunch.

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