Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ebone

In the 7 days ending Jan 13, 2001:

activity

time

miles

Running - Easy

4:25:45

31.7

(8:23)

51.01

(5:13)

X-C Skiing

1:55:00

13.0

(8:51)

20.92

(5:30)

Running - Barely

46:15

3.8

(12:10)

6.12

(7:34)

Rollerblading

41:00

8.4

(4:53)

13.52

(3:02)

Running - Pace

16:36

1.68

(9:54)

2.7

(6:09)

Running - Sprint

2:00

0.5

(4:00)

0.81

(2:29)

Total

8:06:36

59.08

(8:14)

95.07

(5:07)

2:44

0:00

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Saturday Jan 13, 2001 #

Running - Easy (trail / road) 18:30 [2] 2.3 mi (8:03 / mi)

Warm up for orienteering at Lincoln Park.

Running - Pace (orienteering) 16:36 [4] 2.7 km (6:09 / km)

Ran course 4 at Lincoln Park. Lost 20-30 seconds on number 11, but otherwise I had a clean run. Felt pretty good and won by about 2 minutes over Bill.

Running - Easy (trail / grass) 25:00 [2] 2.2 mi (11:22 / mi)

Picked up some controls at Lincoln Park.

Running - Easy (trail) 1:24:00 [2] 10.5 mi (8:00 / mi)

Did two loops (of six) at Bridle Trails 50k. Ran with Uli and Bill on first loop and with Uli on the second. Felt pretty good, but still sore from sprinting on Thursday and tired from orienteering race this morning. Trail conditions were muddy, as usual. I went backward on the course looking for Dan Hayes, overdue on his last loop. I found him walking very slowly because his hip flexors had ceased to work, so I walked back with him, carrying him on my back for a few stints.

Running - Easy (trail) 20:00 [2] 2.3 mi (8:42 / mi)

Ran backward on Bridle Trails 50k course to find Dan Hayes, who had been out a long time.

Course 4 - Splits

Thursday Jan 11, 2001 #

Rollerblading (Tempo) 13:20 [3] 2.8 mi (4:46 / mi)

Around Greenlake three times, the first time at a medium-hard effort (in 13:20)

Rollerblading (Easy) 27:40 [2] 5.6 mi (4:56 / mi)

Twice around Greenlake easy after a somewhat harder first lap.

Running - Easy (road) 46:30 [2] 5.5 mi (8:27 / mi)

Ran around the neighborhood for 16:15 with Bernie, then ran 32:15 down Latona, through Ravenna, up Ravenna Blvd, South on 17th, then home via 50th.
Did 6 x 20 second sprint surges (recorded as a separate session).

Running - Sprint (road / grass) 2:00 [5] 0.5 mi (4:00 / mi)

6 x 20 second surges during my 48:30 run.

Wednesday Jan 10, 2001 #

Running - Barely (road / grass) 46:15 [1] 3.8 mi (12:10 / mi)

Jogged to Woodland, around park, and home with Mom and Bernie.

Running - Easy (road) 11:45 [2] 1.6 mi (7:21 / mi)

Ran to UW for a cappella group.

Tuesday Jan 9, 2001 #

Running - Easy (road) 1:00:00 [2] 7.3 mi (8:13 / mi)

Ran to school, then ran shortened Arboretum run with Husky group. My calves are still tender!

Sunday Jan 7, 2001 #

X-C Skiing 1:55:00 [2] 13.0 mi (8:51 / mi)

Lake Wenatchee Ski-O, then skiied a bit more. With Julia.

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