Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ebone

In the 7 days ending Apr 29, 2007:

activity

time

miles

Paddling / Rowing

1:54:19

9.74

(11:44)

15.67

(7:18)

Orienteering

57:16

5.25

(10:54)

8.45

(6:47)

105

55c

Running - Road / Track

55:29

7.18

(7:44)

11.56

(4:48)

100

Total

3:47:04

22.17

(10:15)

35.68

(6:22)

205

55c

averages - sleep:8.4 rhr:52

1:56

0:00

» now

Sunday Apr 29, 2007 #

Paddling / Rowing (kayaking) 1:10:40 6.1 mi (11:35 / mi)
ahr:116 max:144

From WAC past Fremont Bridge and back. Some at int. 1, because the overinflated cushion--which I eventually fixed--was causing me severe back pain.

Running - Road / Track (road) 45:21 5.8 mi (7:49 / mi) +75m 7:31 / mi
ahr:142 max:163 shoes: Brooks Trance 5 - 1

Abbreviated Laurelhurst run, starting and finishing near WAC. I mostly ran at a moderate aerobic pace, but I pushed up the intensity for 1:35 going up the Laurelhurst hill. I felt quite tired near the end of this short run, which isn't surprising, since I haven't been running much.

Saturday Apr 28, 2007 #

Running - Road / Track warm up/down (road) 10:08 1.38 mi (7:20 / mi) +25m 6:57 / mi
ahr:140 max:165 shoes: Brooks Trance 5 - 1

Warm-up for orienteering at North SeaTac Park.

Orienteering race (middlish) 19:53 *** 3.22 km (6:10 / km) +35m 5:51 / km
ahr:162 max:173 14c shoes: VJ Twister (US size 10.5) - 2

Short distance race at North SeaTac Park. I had a pretty solid technical run, and I was surprised how fast I was able to go, given my lack of training. My legs certainly felt heavy for much of the way, though.

Paddling / Rowing (kayaking) 43:39 [2] 3.64 mi (12:00 / mi)
ahr:124 max:148

Paddled from S part of Magnuson to sailing dock at N end, then zig zagged up and down wind to return.

Wednesday Apr 25, 2007 #

Orienteering (control setting and pick-) 27:00 [2] *** 3.38 km (7:59 / km) +50m 7:26 / km
26c slept:7.5 shoes: Salomon trail/AR shoes

Hanging and picking up controls for COC O training at Meadowbrook. My knee hurt again today--although a bit less--but it didn't hurt while running (but just felt a bit doughy and stiff again). My legs felt really good when I picked up controls.

Tuesday Apr 24, 2007 #

Note
slept:9.5 (rest day)

My left knee is very susceptible today to pain from various movements, and it feels sort of puffy and stiff. This injury is so frustrating!

Monday Apr 23, 2007 #

Note
rhr:52 slept:8.3

My knee feels okay this morning. It seems no worse and possibly better than yesterday, but it's probably too early in the day to tell.

Orienteering (street-O vetting) 10:23 [1] * 1.15 mi (9:02 / mi) +20m 8:34 / mi
ahr:115 max:132 15c shoes: Brooks Cascadia (lime green!)

Jogged while doing some Street Scramble vetting. I had a bit of pain in my left knee, so I quit running and walked the rest of the time. My logged control count includes the ones I did while walking.

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