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Training Log Archive: ebone

In the 7 days ending Dec 6, 2008:

	activity	#	time	miles		km		+m
	Cycling	2	2:34:20	30.52	(5:03)	49.12	(3:09)	615
	Orienteering	2	1:58:37	7.21	(16:27)	11.6	(10:14)	650	29c
	Running - Road / Track	3	1:22:09	9.02	(9:06)	14.52	(5:40)	215
	Running - Trail / Grass	1	53:40	6.85	(7:50)	11.02	(4:52)	60
	Walking	1	20:00	1.33	(15:02)	2.14	(9:21)	75
	Strength / Weights	1	5:00
	Total	6	7:13:46	54.93		88.4		1615	29c
averages - sleep:7.6

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Saturday Dec 6, 2008 #

Running - Road / Track warm up/down (road) 10:20 1.03 mi (10:02 / mi) +15m 9:36 / mi
max:137 slept:8.0 shoes: Brooks Adrenaline GTS 8

I did some easy warm-up jogging before orienteering at Green River Community College.

Orienteering race 33:53 *** 4.8 km (7:04 / km) +220m 5:45 / km
ahr:160 max:174 13c shoes: VJ Twister (US size 10.5) - 2

I ran Winter Series race #3 at Green River Community College, having a solid but not great run. I found myself tending to coast and made an effort to keep pushing fairly hard. My legs felt okay--not good and not bad--and I had few really good controls, lots of decent ones (with just some little time losses), and no bad ones, so I'm happy with the run.

I thought the map and course were good, with no real problems and some very nice bits (S-2, 3-4, 6-10, although in hindsight, 8-9 could have been redesigned to avoid eroding the steep, loose slope). The cartography and printing could have been better in a few places, were some small details were hard to read on the run, and in a few places the map was already showing its age, which is not surprising for such a high use area. The mix of campus, flat-to-rolling forest and clearings, and steep forest and clearings was fun.

C • i quite enjoyed the course ... 3

Running - Road / Track warm up/down (road) 3:00 [1] 0.23 mi (13:01 / mi)
shoes: VJ Twister (US size 10.5) - 2

I only had time to jog back to the car for my warm-down, because we were late leaving.

Walking 20:00 [1] * 1.33 mi (15:02 / mi) +75m 12:48 / mi
shoes: Brooks Adrenaline GTS 8

I did a few stints of brisk walking while I was downtown scouting checkpoints for Street Scramble at the Market. Exploring to find new details of an area and making checkpoints out of them was fun, once I immersed myself in it (although actually doing the course is more fun). It was cold out, but I lots of clothes on and most of the time kept moving enough to stay comfortable.

course 7 - Splits

Friday Dec 5, 2008 #

Cycling (mtb road) 1:10:00 12.73 mi (5:30 / mi) +260m 5:10 / mi
max:125 slept:9.0

I rode my bike from the U-District to downtown, around the streets of downtown to scout Street Scramble at the Market checkpoints, to ISB to meet Terry, then home with Terry (who biked to work today). I was riding for about 1.5 hours, but some of that was at sub-training intensity. The distance (pace) is a guess.

The evening light and sunset were gorgeous today, and I stopped to watch the sun setting behind the Space Needle. Everything looked vivid and magical like a Maxfield Parrish painting.

My gums continue to feel pretty good, despite the fact that I fell off the wagon in the middle of the day, missing a dose of Ibuprofen. I'm not sure when it's okay to start eating normal food, but at least I bought some mashed potato flakes and a bunch of single-serving yogurts: portable and yummy. The food smells coming from restaurants downtown were almost too much to take, and I can't wait until I can eat normal food again.

Thursday Dec 4, 2008 #

Note
slept:6.0

I got my upper wisdom teeth out today. It went very quickly and smoothly, and so far I have very little pain.

I declined the Valium, and I'm hoping not to need my Vicodin prescription. The 800mg of Ibuprofen is doing the trick so far.

I just had a topical anesthetic swab followed by Ardecaine, which worked remarkably quickly. Almost immediately after injecting the Ardecaine, the dentist picked up a big metal handle with a sharp tip (like a punch or awl), ground the tip into the side of my right wisdom tooth, and pushed down firmly until I felt it start to creak and give way. He then pulled it straight out with a clamp.

I was surprised how little force was needed to extract my teeth. I guess it's nice, because the procedure went easily and quickly, but it makes me feel sort of fragile.

C • no meds? 6

Running - Road / Track (road) 28:00 [2] 3.62 mi (7:44 / mi) +110m 7:04 / mi
ahr:147 max:155 shoes: Brooks Cascadia (gray)

I ran to the Oral Surgeon's office near Northgate to get my upper wisdom teeth removed. My legs felt somewhat tired up the hills today but otherwise felt good. I didn't push but my heart rate climbed fairly high, anyway.

Wednesday Dec 3, 2008 #

Cycling (mtb road) 37:19 7.75 mi (4:49 / mi) +255m 4:22 / mi
ahr:135 max:157 slept:5.0 shoes: Nike ACG cycling shoes

I rode from Fred Meyer in Renton up to Lake Desire for NOBA.

Orienteering (night) 1:24:44 *** 6.8 km (12:28 / km) +430m 9:28 / km
ahr:134 max:162 16c shoes: Brooks Adrenaline GTS 8

I ran the inaugural NOBA (Night Orienteering, Beer After) on the map I made of the Cedar Mountain area, between Spring Lake and Lake Desire. Colin and Connie set up a fun course using a trivia style, where participants wrote the phrase from the streamer on an answer sheet. The phrases were names of races or race series. Because my map is lacking a lot of the details that would be needed to make it a full-fledged O map, many of the controls were on unmapped features (sort of like in old-school O: "a rootstock"), and I had to look around for a few minutes to find several of the controls, while others I found immediately or after only a short search. The run was a fartlek workout, and I ran hard on some of the legs, including up Cedar Mountain once.

Cycling (mtb roads and trails) 16:52 3.0 mi (5:37 / mi) +80m 5:12 / mi
ahr:123 max:144 shoes: Nike ACG cycling shoes

I rode from the orienteering start/finish to Colin and Connie's for the BA part of NOBA. I had tastes of a few different brews but didn't drink much and stuck around at the party for quite a while after, because I needed to bike and drive home afterward. Marty bestowed upon me a Manny's shirt, which I'm psyched to have.

Cycling (mtb road) 30:09 7.04 mi (4:17 / mi) +20m 4:15 / mi
ahr:119 max:138 shoes: Nike ACG cycling shoes

I rode back to the car in Renton after NOBA.

Tuesday Dec 2, 2008 #

Running - Trail / Grass 53:40 [2] 6.85 mi (7:50 / mi) +60m 7:38 / mi
ahr:142 max:157 slept:8.0 shoes: Brooks Adrenaline GTS 8

I ran to Ravenna, up through the park, then to Green Lake, around--mostly an outer loop of the grass, but inside the golf course--then back home. My legs felt pretty good. I took a 1:15,000 print of the (not nearly complete) North Seattle ISSOM map, and I did a poor job reading it, although I did thumb along at times.

Strength / Weights (body weight exercises) 5:00 [2]

11 pull ups (7+4) during my run, then 25 x push-ups, crunches, and back raises later.

Monday Dec 1, 2008 #

Note
slept:9.0 (rest day)

Sunday Nov 30, 2008 #

Running - Road / Track (some grass/trail, too) 40:49 4.14 mi (9:52 / mi) +90m 9:14 / mi
ahr:132 max:154 slept:8.1 shoes: Brooks Adrenaline GTS 8

I ran with Terry using a WeGo Standard kit to Green Lake via Ravenna Park and Boulevard, then back via various streets. My legs felt fairly good, although they were somewhat tired when I pushed it up hills.

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