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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ebone

In the 7 days ending Feb 19, 2006:

activity # timemileskm+m
  Running - Trail / Grass3 5:15:10 38.02(8:17) 61.19(5:09) 1253
  Cycling3 3:22:57 41.4(4:54) 66.63(3:03) 755
  Paddling / Rowing3 2:18:59 10.73(12:57) 17.27(8:03)
  Running - Road / Track2 2:14:01 16.62(8:04) 26.75(5:01) 31
  Orienteering1 1:03:30 6.1(10:25) 9.82(6:28) 2407 /8c87%
  Roller-skating1 23:57 4.25(5:38) 6.84(3:30) 110
  Total6 14:38:34 117.12(7:30) 188.49(4:40) 23897 /8c87%
averages - sleep:6.4 rhr:49

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Sunday Feb 19, 2006 #

Running - Trail / Grass warm up/down (trail) 10:20 [2] 1.24 mi (8:20 / mi) +68m 7:07 / mi
ahr:143 max:157 slept:4.0 shoes: Brooks Cascadia - 1

Warm-up for PCTR Redwoods run.

Running - Trail / Grass tempo (trail, some road) 46:00 [3] 6.4 mi (7:11 / mi) +350m 6:09 / mi
ahr:161 max:170 shoes: VJ Twister (US size 10.5) - 1

Ran the PCTR Redwoods 10.2 km trail run at threshold intensity +/- in 47:10. I ran with West Valley Track Club runner Todd Rose for almost half of the run, and because some of the course marking streamers had been taken, we got off-course, added a bit of distance, and lost 1-2 minutes before getting back on track (thus I've adjusted the logged time). Todd was somewhat faster than me, even though he was running the 20k and I was running the 10k, but he slowed down to my speed so that we could chat. The two big downhills were precipitous and gnarly, only borderline safe at full speed, even for me. I saw Harold DeMoss fixing some of the course marking streamers a few minutes before the finish.

I had some mild pain in my R. hamstring for much of the run, but it didn't go on afterward. Also, there was a slight, uncomfortable tightness in my right calf.

Running - Trail / Grass warm up/down (trail) 8:00 [1] 0.73 mi (10:57 / mi) +10m 10:31 / mi
ahr:119 max:132 shoes: Brooks Cascadia - 1

Easier, first part of warm-down after trail run.

Running - Trail / Grass warm up/down (trail) 38:50 [2] 3.7 mi (10:30 / mi) +275m 8:32 / mi
ahr:133 max:148 shoes: Brooks Cascadia - 1

More warm-down jogging at Joaquin Miller Park after PCTR run. It felt good to run the nice trails, as long as they were flat or downhill. My legs were very dead up the hills.

Cycling (mtb road) 58:48 [1] 12.4 mi (4:45 / mi) +230m 4:29 / mi
ahr:105 max:127 shoes: Nike ACG cycling shoes

Easy bike North on Skyline and Sawyer Camp N. extension and back.

Saturday Feb 18, 2006 #

Paddling / Rowing warm up/down (kayaking) 22:18 [2] 1.75 mi (12:45 / mi)
ahr:117 max:132

Night-time paddle from Coyote Point, NW along the shore to the far edge of the Embassy Suites and back. I did 3 x 3 minute threshold intervals, which I've logged separately.

Paddling / Rowing tempo (kayaking) 9:00 [3] 0.88 mi (10:14 / mi)
ahr:136 max:147

3 x 3 minute threshold intervals, with 1:20 rest in between. I felt somewhat tired toward the end of each 3-minute stint.

Running - Road / Track (road) 1:05:19 [2] 8.8 mi (7:25 / mi) +6m 7:24 / mi
ahr:138 max:151 shoes: Brooks Trance 4 - 1

Run from Coyote Pt. to the 2nd driveway along McDonnell Road next to SFO and back. I felt good, except for a substantial flat feeling in my legs between 40-43 minutes, which mysteriously went away.

Friday Feb 17, 2006 #

Paddling / Rowing (kayaking) 54:15 [2] 4.3 mi (12:37 / mi)
ahr:120 max:135

Paddle from Coyote Point to the far end of BRL and back.

Thursday Feb 16, 2006 #

Note
slept:6.0

Running - Trail / Grass (hard trail, some pavement) 2:11:00 [2] 15.7 mi (8:21 / mi) +285m 7:54 / mi
ahr:141 max:154 shoes: Brooks Trance 4 - 1

Run to end of Sawyer Camp Trail, back and forth on N. extension, and back. Tired legs from about 4 miles.

Roller-skating (inline skating) 23:57 [2] 4.25 mi (5:38 / mi) +110m 5:13 / mi
ahr:138 max:160 shoes: K2 VO2max inline skates

Skate up Murchison, to Larkspur, about 0.35 mi. down Sawyer Camp Trail and almost back (but I went really slowly down the hill at the end, so that I wouldn't lose control and crash).

Cycling (mtb road) 59:59 [1] 11.7 mi (5:08 / mi) +180m 4:54 / mi
ahr:111 max:157 shoes: Nike ACG cycling shoes

Bike to mile post 4.5 of Sawyer Camp Trail, down to Larkspur and back. It was a very chilly night, and my fingers got really cold then painfully warmed up.

Wednesday Feb 15, 2006 #

Note
rhr:49 slept:9.0

Not very sore, tight or tired from yesterday--just a bit of each.

Orienteering (street O) 1:03:30 [1] * 6.1 mi (10:25 / mi) +240m 9:17 / mi
ahr:119 max:129 spiked:7/8c shoes: Brooks Trance 4 - 1

Millbrae Scramble 2nd round vetting, mostly while towing Terry.

Paddling / Rowing (kayaking) 53:26 [1] 3.8 mi (14:04 / mi)
ahr:96 max:114

Easy paddle from Coyote Point to towers past bridge in BRL and back.

Tuesday Feb 14, 2006 #

Running - Trail / Grass (hard trail) 1:21:00 [2] 10.25 mi (7:54 / mi) +265m 7:19 / mi
ahr:146 max:158 shoes: Brooks Trance 4 - 1

Run along Crystal Springs Trail--a bit of pain in my right, lower gastroc. muscle--didn't remain for whole run.

Cycling (mtb trail, mostly hard di) 1:24:10 [2] 17.3 mi (4:52 / mi) +345m 4:35 / mi
ahr:145 max:160 shoes: Nike ACG cycling shoes

Bike on Crystal Springs Trail. Felt pretty good, but strong breeze on way back was tough.

Running - Road / Track warm up/down 35:22 [2] 4.08 mi (8:40 / mi) +25m 8:30 / mi
ahr:133 max:148 shoes: Brooks Trance 4 - 1

5 minute warm-up and long warm-down for intervals at De Anza.

Running - Road / Track intervals (track) 4:52 [5] 1.0 mi (4:52 / mi)
ahr:155 max:172 shoes: Brooks Trance 4 - 1

4 x 402 m, w/402 m very easy jog recovery (~3.5 minutes). The intervals mostly felt pretty good, but the last 100-150m felt like work on all but the first one.

Splits: 74.2, 72.7, 72.3, 73.0

Running - Road / Track (track) 7:28 [3] 1.24 mi (6:01 / mi)
ahr:156 max:166 shoes: Brooks Trance 4 - 1

2 x 1000 m w/ about 1.5 minutes slow jog between.

Splits: 3:44.4, 3:43.7

Running - Road / Track warm up/down (track) 21:00 [1] 1.5 mi (14:00 / mi)
ahr:119 shoes: Brooks Trance 4 - 1

Easy running between intervals and during warm-down.

Monday Feb 13, 2006 #

Note
slept:6.5 (rest day)

This will be a hard week, so I'm glad for this rest day. I have no major pains or sorenesses, but I'm carrying a bit of muscular fatigue into tomorrow--probably okay for this stage of my training, as long as I take enough rest to keep it from snowballing into burnout.

Note

I set a goal at the beginning of the year to increase my average amount of running per week from 4.5 hours in 2005 to 6.5 hours in 2006. So far, I'm averaging about 5.4 hours, so I have some ground to make up. However, I'm still building my training volume, and my training has so far been more structured and, I think, of a higher quality. Here are the numbers:

Jan:
7:35:36 Orienteering
9:28:31 Running - Trail / Grass
8:32:09 Running - Road / Track

Feb:
0:51:57 Orienteering
2:28:02 Running - Trail / Grass
4:18:37 Running - Road / Track

Totals:
8:27:33 Orienteering
11:56:33 Running - Trail / Grass
12:50:46 Running - Road / Track

Prorated weekly volumes:
1:22:32 Orienteering
1:56:39 Running - Trail / Grass
2:05:28 Running - Road / Track
=======
5:24:39 Average running per week

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