Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ebone

In the 1 days ending Feb 18, 2008:

activity # timemileskm+m
  Orienteering1 1:31:14 5.47(16:41) 8.8(10:22) 33017c
  Total1 1:31:14 5.47(16:41) 8.8(10:22) 33017c
averages - sleep:7.8

«»
1:31
0:00
» now
Mo

Monday Feb 18, 2008 #

Orienteering 52:30 intensity: (31:00 @1) + (21:30 @2) *** 4.4 km (11:56 / km) +140m 10:18 / km
ahr:120 max:147 6c slept:7.8 shoes: VJ Twister (US size 10.5) - 3

U.S. Team training at Bastrop State Park. I shadowed William Hollowell for the first part of the rough compass training course, then ran the second part by myself. My left knee mostly felt fine running easy. My left Achilles tendon twinged a few times while running but wasn't sore afterward.

Orienteering tempo (tennis match O) 18:08 [3] *** 2.7 km (6:43 / km) +110m 5:35 / km
ahr:153 max:168 8c shoes: VJ Twister (US size 10.5) - 3

I ran a "tennis match" exercise in a trio with Tom Hollowell and Gabe Svobodny. We picked three segments of a short course, with fairly technical controls and short-to-medium length legs, and we ran each one hard, with one runner getting a 30-45 second head start and the other runners starting together and chasing. The person who arrives first at the final control of each segment wins the point for that segment. We took turns starting first. It was a fun way to bring some pressure to the training. I won three points--woo-hoo! :-)
Length, climb, # of controls, my time, and my avg/max HRs per segment:
1.01k, +35m, 3c in 7:00, 139/153
0.65k, +35m, 2c in 3:43, 157/168
1.05k, +40m, 3c in 7:25, 155/167

Orienteering 20:36 [2] *** 1.7 km (12:07 / km) +80m 9:49 / km
ahr:130 max:148 3c shoes: VJ Twister (US size 10.5) - 3

Gabe and I ran the rest of the course easy together, each running a leg by memory, not totally smoothly.

« Earlier | Later »