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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ebone

In the 1 days ending Oct 15, 2006:

activity # timemileskm+m
  Cycling1 1:18:03 10.0(7:48) 16.09(4:51) 300
  Orienteering1 1:15:10 4.04(18:37) 6.5(11:34) 32016 /21c76%
  Running - Trail / Grass1 9:05 1.0(9:05) 1.61(5:39) 32
  Total1 2:42:18 15.04(10:48) 24.2(6:42) 65216 /21c76%

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Sunday Oct 15, 2006 #

Running - Trail / Grass warm up/down (dirt / gravel road) 9:05 [2] 1.0 mi (9:05 / mi) +32m 8:16 / mi
ahr:121 max:139 shoes: VJ Twister (US size 10.5) - 2

Warm-up jog with Roger before Hyak Lake O meet. My heart rate was lower than usual for the effort level.

Orienteering race 1:03:41 [2] *** 5.7 km (11:10 / km) +300m 8:51 / km
ahr:134 max:155 spiked:12/16c shoes: VJ Twister (US size 10.5) - 2

Ran course 4 at the Hyak Lake meet. It was super fun--maybe my most fun O course of the year. I think this was partly because of the good, new terrain and course, partly because of the "challenging" (said Rick Breseman) weather, and partly because I was sort of tired and not expecting to enjoy it. My legs were still sore from a hard (apparently) last several days, so I ran at just a moderate, comfortable effort.

There is some really interesting and beautiful terrain out there, especially the areas of contour detail (e.g. near Frog Lake) in the stands of old growth forest. There were also some runnable marshes, which were fun and different than most of what's around here.

The map is sketchy in many places, but Mike made it really quickly and without a good base map, so I was impressed. The course was mostly set in such a way that the map was adequate. The exception was the leg from 10 to 11, where the major handrail, a narrow ride, was quite hard to see in the terrain, and there was lots going on with the contours beyond what was shown on the map. I managed to not see, then stumble on, then lose, then find again the narrow ride and attacked the control carefully from a couple of big rootstocks along the ride. I found 11 okay, but others had major problems here.

The weather was cool (low to mid 40s) with light rain, so I got a bit chilled during my one big (3-4 minute) mistake, but otherwise I was okay wearing just an extra long-sleeved base layer shirt under my O top.

Control Time Leg Time
1. 0:02:27.2 0:02:27.2
2. 0:06:14.2 0:03:47.0
3. 0:08:13.0 0:01:58.8
4. 0:13:01.6 0:04:48.6
5. 0:16:47.3 0:03:45.7
6. 0:19:31.4 0:02:44.1
7. 0:24:53.1 0:05:21.7
8. 0:25:43.5 0:00:50.4
9. 0:27:03.2 0:01:19.7
10. 0:37:39.8 0:10:36.6
11. 0:42:32.6 0:04:52.8
12. 0:48:48.6 0:06:16.0
13. 0:50:31.8 0:01:43.2
14. 0:59:51.5 0:09:19.7
15. 1:02:27.5 0:02:36.0
16. 1:03:16.6 0:00:49.1
17. 1:03:40.9 0:00:24.3

Orienteering warm up/down (control pick-up) 11:29 [1] *** 0.8 km (14:21 / km) +20m 12:46 / km
spiked:4/5c shoes: Brooks Trance 5 - 1

Picked up five controls at Hyak Lake after the meet.

Cycling (mtb single-track) 1:18:03 [2] 10.0 mi (7:48 / mi) +300m 7:08 / mi
ahr:128 max:154 shoes: Nike ACG cycling shoes

Biking the trails at St. Edward and Big Finn Hill Parks. Felt somewhat tired at first, but better as I went. I did fairly well technically today, riding perhaps a bit more stuff than usual, including an uphill log pile that I've never made it up before, despite the wet conditions.

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