Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ebone

In the 11 days ending Aug 6, 2006:

	activity	#	time	miles		km		+m
	Orienteering	7	5:32:09	27.02	(12:18)	43.48	(7:38)	1515	26 /	126c	20%
	Calisthenics / Dance	1	1:20:00
	Running - Trail / Grass	3	1:18:31	10.12	(7:46)	16.29	(4:49)	165
	Running - Road / Track	4	48:17	6.79	(7:07)	10.93	(4:25)	82
	Total	9	8:58:57	43.93		70.69		1762	26 /	126c	20%
averages - sleep:6.5

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Saturday Aug 5, 2006 #

Running - Trail / Grass warm up/down (some dirt road) 14:30 [2] 2.0 mi (7:15 / mi) +55m 6:41 / mi
ahr:149 max:164 shoes: Brooks Cascadia - 1

Warm-up run before first leg of WOC relay. My legs felt fairly good, but not great. I had a long stride and moderate turnover capacity, but there was also an edge of tiredness. Before the start, I bent forward to stretch my hamstrings and without much trouble put my fists on the ground. That degree of flexibility is usually a sign that I will run well. I don't know if it's an index of muscle recovery, or what.

Orienteering race (relay) 49:31 [3] *** 7.3 km (6:47 / km) +430m 5:14 / km
ahr:172 max:182 20c shoes: VJ Twister (US size 10.5) - 2

WOC relay. I had quite a good run, with only about 1.5 minutes lost time due to navigation errors. I probably lost another 30-40 seconds (but that's just a guess) on one route choice. I stumbled and fell flat on the ground a few seconds after the start, and on the marked route to the start, my legs already felt taxed by the pace. I allowed myself to relax a bit, rather than fighting to keep right on the heels of whatever runner was in front of me, and this made the pace more manageable. The steeper uphills felt tough today, and I was reduced to walking at times. One thing I did really well was to move smoothly through the controls, always knowing where I would be going next. I've been struggling with this for most of the year, so it was nice to have it come together for me when it counted.

Running - Trail / Grass warm up/down 11:20 [1] 1.19 mi (9:31 / mi) +30m 8:50 / mi
ahr:121 max:135 shoes: Brooks Cascadia - 1

Easy warm-down jog, mostly with Boris, after the WOC relay.

Friday Aug 4, 2006 #

Running - Road / Track warm up/down 6:00 [2] 0.78 mi (7:42 / mi) +10m 7:24 / mi
shoes: VJ Twister (US size 10.5) - 2

About 3 minutes jogging before orienteering, and about 3 minutes jogging afterward.

Orienteering (middle distance) 28:14 [2] *** 3.1 km (9:06 / km) +120m 7:38 / km
ahr:155 max:170 12c shoes: VJ Twister (US size 10.5) - 2

Orienteering course at Gjern Bakker. I ran open 1 but skipped controls 2-5 and 7-9, cutting off about 1.7 km. I ran harder for the long leg in the middle of the course and the next short leg, and I've logged that separately. It was mostly a good run, but I had one big mistake in a flat marsh area and lost about 3 minutes. I'll have to avoid such lapses tomorrow in the relay.

Orienteering (middle distance) 9:58 [3] *** 1.5 km (6:39 / km) +60m 5:32 / km
ahr:169 max:175 spiked:1/2c shoes: VJ Twister (US size 10.5) - 2

Harder running during orienteering course. I made a small mistake on the short leg after the long one.

Thursday Aug 3, 2006 #

Note
(rest day)

Off day. I was the USOF delegate at the IOF General Assembly. Routine business decisions and sensible measures were taken. Nothing especially stupid or especially brilliant was done.

Wednesday Aug 2, 2006 #

Note

My legs feel okay today--just a bit sore. I haven't decided whether to run some or take the day entirely off.
Later: I decided to go for a short run.

Running - Trail / Grass (some road) 26:30 [2] 3.79 mi (7:00 / mi) +40m 6:46 / mi
ahr:141 max:158 shoes: Brooks Cascadia - 1

Ran South and East to the park near the Vejlby Landbrugsskole, where I ran around the trails and did three surges: 20, 40 and 60 second intervals (which I've logged separately). My legs started out a tad tired and stiff, but felt somewhat better once I warmed up. I slipped in the mud and scuffed my right shin and knee. There were many bright red-orange slugs out after the earlier rains, so I had to watch my step.

Running - Trail / Grass intervals (trail) 2:00 [4] 0.4 mi (5:00 / mi) +5m 4:49 / mi
ahr:155 max:167 shoes: Brooks Cascadia - 1

Three surges (20, 40 and 60 seconds) during my run, with 2 minutes rest between them. It felt fairly good to turn my legs over quickly.

Tuesday Aug 1, 2006 #

Running - Road / Track warm up/down (track) 8:00 [3] 1.28 mi (6:15 / mi)
ahr:157 max:167 slept:6.5 shoes: Brooks Cascadia - 1

Brisk warm-up around the track in the stadium before the WOC sprint qualification race.

Running - Road / Track warm up/down 4:28 [2] 0.54 mi (8:16 / mi) +20m 7:25 / mi
shoes: Brooks Cascadia - 1

Easier running during warm-up for sprint.

Orienteering race (sprint) 16:51 [4] **** 2.7 km (6:14 / km) +45m 5:46 / km
ahr:169 max:177 spiked:5/14c shoes: VJ Twister (US size 10.5) - 2

WOC Sprint qualification C. I had some hesitations and small misses at various points along the course. My run was suspended for a minute when I collided with Mike Smith, after which I jogged in to the finish.

My legs were still a bit sore and tired in the morning, but they felt better after my warm-up, and I felt pretty good on the course.

The course was very creatively set and seemed special enough to be a final course. It was probably the most difficult sprint I've ever done.

Orienteering race (sprint) 3:00 [2] *** 0.4 km (7:30 / km)
shoes: VJ Twister (US size 10.5) - 2

I jogged through the last four controls of my sprint race, pressing my hand to the gash in the left side of my forehead.

Monday Jul 31, 2006 #

Orienteering (sprint / forest) 49:50 [2] *** 6.64 km (7:30 / km) +130m 6:50 / km
ahr:128 max:150 spiked:20/25c shoes: Brooks Cascadia - 1

Ran the WOC sprint model event course, then ran with Eddie in some forest adjacent to the WOC sprint race venue. My legs were stiff and sore to start with, then warmed up and felt somewhat better after I got going.

Sunday Jul 30, 2006 #

Running - Trail / Grass warm up/down 10:42 [2] 1.15 mi (9:18 / mi) +30m 8:36 / mi
ahr:135 max:161 shoes: Brooks Cascadia - 1

Warm-up for the WOC long qualification race.

Orienteering race (long distance qual.) 1:18:07 [3] *** 10.64 km (7:21 / km) +360m 6:17 / km
ahr:171 max:183 22c shoes: VJ Twister (US size 10.5) - 2

WOC long distance qualification race C. I mostly had a good run but lost bits of time here and there due to hesitations and small misses/misdirections. My biggest single time loss was about 1.5 minutes, due to an errant official who was taking down bib numbers of competitors who crossed a fence that was on my route. I doubled back and went around through a gate.

My legs felt fairly good, but I was not quite strong enough to keep pace with the faster runners (two Swedes and a Russian) who went by me. I concentrated well throughout the race. The mistakes I made were a product of inconsistency in my navigation routine. Right from the start of the race (I think even during my warm-up), I noticed that my heart rate was very high today, perhaps 7-10 bpm higher than it usually would be for the exertion level. It was a warm day but I was well-hydrated. Maybe it was something I've been eating here... It's a mystery.

Running - Trail / Grass warm up/down (mostly grass) 13:29 [2] 1.59 mi (8:29 / mi) +5m 8:24 / mi
ahr:128 max:140 shoes: Brooks Cascadia - 1

Warm down jog: a few laps around the Vejlby Landbrugsskole grounds (where the team is staying). Today's race was hard, and my legs are tired.

Calisthenics / Dance (volleyball) 1:20:00 [1]

I played volleyball for a couple hours with Karen, James, Clem, Dasha, Evalin, and briefly with a couple of German team guys. It was a sand court, and it was moderately effortful to move around it. I dove in the sand several times and came away with sand in my hair and various nooks and crannies.

Saturday Jul 29, 2006 #

Running - Road / Track (road + some trails) 22:34 [2] 3.22 mi (7:01 / mi) +37m 6:46 / mi
ahr:146 max:161 shoes: Brooks Cascadia - 1

Brisk run in the evening before dinner. I went South (and East?) along roads to the park area, where I ran on some trails and stopped to stretch at a swimming beach. My stride was long, but my legs felt somewhat sluggish, and it was effortful to run.

Friday Jul 28, 2006 #

Event: WOC 2006

Orienteering (long / relay model) 52:23 [2] *** 5.7 km (9:11 / km) +190m 7:53 / km
ahr:135 max:160 17c shoes: VJ Twister (US size 10.5) - 2

Ran the WOC long and relay model course, including running back and doing one leg again over a different choice of route. My legs felt okay, but it still felt effortful and clumsy to move through any rough parts of the terrain.

Thursday Jul 27, 2006 #

Running - Road / Track warm up/down (road) 7:15 [2] 0.97 mi (7:28 / mi) +15m 7:08 / mi
ahr:149 max:160 shoes: VJ Twister (US size 10.5) - 2

Jogging before orienteering practice course near Silkeborg.

Orienteering 32:15 [2] *** 3.8 km (8:29 / km) +130m 7:15 / km
ahr:144 max:162 10c shoes: VJ Twister (US size 10.5) - 2

Training course near Silkeborg. I ran moderately for most of the course, but did a few legs hard (logged separately). It took several controls for my legs to feel warmed up enough to run hard, and when I did, it felt pushed rather than smooth and easy.

Orienteering intervals 12:00 [4] *** 1.7 km (7:04 / km) +50m 6:09 / km
ahr:167 max:172 4c shoes: VJ Twister (US size 10.5) - 2

Harder stints of running during practice course.

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