Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ebone

In the 12 days ending Jun 29, 2009:

	activity	#	time	miles		km		+m
	Orienteering	5	9:38:01	32.19	(17:57)	51.8	(11:10)	2190	165c
	Running - Road / Track	3	1:18:46	10.82	(7:17)	17.41	(4:31)	250
	Running - Trail / Grass	1	40:31	6.05	(6:42)	9.74	(4:10)	94
	Calisthenics / Dance	1	9:16	0.84	(11:00)	1.36	(6:50)	15
	Total	8	11:46:34	49.9	(14:10)	80.31	(8:48)	2549	165c
averages - sleep:5.9 rhr:40

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Monday Jun 29, 2009 #

Note
rhr:40 slept:9.0 (rest day)

Sunday Jun 28, 2009 #

Note
slept:6.5

1.2 hour afternoon nap, then 5.3 hours sleep at night.

Orienteering (control setting) 2:21:45 *** 10.7 km (13:15 / km) +510m 10:42 / km
ahr:124 max:158 36c shoes: VJ Twister (US size 10.5) - 4

Running and fast hiking while setting controls and water for the Salmon Run long distance at Salmon La Sac.

Saturday Jun 27, 2009 #

Event: Port Orchard Street Scramble

Orienteering (control setting) 1:58:00 *** 8.0 km (14:45 / km) +580m 10:50 / km
ahr:130 max:153 20c slept:2.3 shoes: VJ Twister (US size 10.5) - 4

Running and fast walking while setting controls and water for the U.S. Middle Distance Champs at Salmon La Sac.

Orienteering (control setting) 1:49:00 *** 7.5 km (14:32 / km) +440m 11:14 / km
ahr:118 max:138 35c shoes: VJ Twister (US size 10.5) - 4

Running while setting water and picking up and resetting setting controls for the Salmon Run long distance at Salmon La Sac.
I carried the water up to #134 without a pack, so I wouldn't have to run with the pack afterward, but for future reference, 48 pounds of water is too much to carry on a bindle stick, and while the pain is just a memory, I still have some superficial scabs from rubbing skin off my back. Next time, use a backpack.

Friday Jun 26, 2009 #

Orienteering (control setting) 41:31 *** 4.0 km (10:23 / km) +115m 9:04 / km
ahr:116 max:141 23c slept:2.9 shoes: VJ Twister (US size 10.5) - 4

Running while setting controls for the Salmon Run sprint at Salmon La Sac.

Orienteering (control setting) 40:50 *** 2.7 km (15:07 / km) +135m 12:06 / km
ahr:108 max:137 23c shoes: VJ Twister (US size 10.5) - 4

Running while setting controls and water for the U.S. Middle Distance Champs at Salmon La Sac.

Thursday Jun 25, 2009 #

Orienteering (control setting) 22:40 *** 1.7 km (13:20 / km) +110m 10:04 / km
ahr:114 max:134 8c slept:4.6 shoes: Brooks Adrenaline GTS 8 - 3

Running while setting controls for the Salmon Run model event at Salmon La Sac.

Wednesday Jun 24, 2009 #

Orienteering race (long distance) 1:44:15 [3] *** 17.2 km (6:04 / km) +300m 5:34 / km
ahr:162 max:173 20c slept:5.0 shoes: VJ Twister (US size 10.5) - 4

I ran the Goat at Fishtrap Lake. I had a fairly good run, aside from maybe 4 minutes of mistakes. Patrick Goeres won in 1:41, and I was second. Clem was third. It was a good course and beautiful time of year to be there, with the wildflowers in bloom. My right foot had a big-toe blood blister and some really painful hot spots for about the last 20 minutes. My left foot hurt some, too, but not as badly. I also had a soft bonk that coincided with the tender feet and had to make a concerted effort to keep my heart rate above 160. I skipped 13 and 18.

Tuesday Jun 23, 2009 #

Running - Road / Track warm up/down 11:30 [2] 1.6 mi (7:11 / mi) +25m 6:51 / mi
ahr:138 max:147 shoes: VJ Twister (US size 10.5) - 4

Brisk warm-up run to the start of the first of two US Team fundraiser sprints at Riverside State Park.

Monday Jun 22, 2009 #

Note
slept:5.0

Sunday Jun 21, 2009 #

Note
slept:4.6

Saturday Jun 20, 2009 #

Note
slept:7.0

Friday Jun 19, 2009 #

Event: 2009 Pacific Northwest Orienteering Festival

Running - Trail / Grass warm up/down 19:35 [2] 2.6 mi (7:32 / mi) +30m 7:16 / mi
ahr:129 max:153 slept:8.3 shoes: Brooks Adrenaline GTS 8 - 3

I went for a warm-up run through Ravenna to 65th St and back down through the park before running 4 x 1.06km intervals up and down the main trail. My legs still felt somewhat tired and sluggish.

Running - Trail / Grass intervals 58 [5] 0.22 mi (4:24 / mi)
max:158 shoes: Brooks Adrenaline GTS 8 - 3

I ran 4 x 25 fast strides (14-15 seconds each) during my warm-up, taking 45 seconds rest between reps.

Calisthenics / Dance (form drills) 9:16 0.84 mi (11:00 / mi) +15m 10:25 / mi
ahr:132 max:154 shoes: Brooks Adrenaline GTS 8 - 3

I ran a couple sets of form drills with jogging recovery between drills. I find that the explosive drills, especially skip-bounding, are very helpful in activating my muscles and thus preparing them to run fast.

Running - Trail / Grass intervals (trail) 13:58 [4] 2.63 mi (5:19 / mi) +44m 5:03 / mi
ahr:161 max:172 shoes: Brooks Adrenaline GTS 8 - 3

I ran 4 x 1.06 km alternately up and down Ravenna Ravine trail. My legs felt sort of tired and sluggish, and I tried to talk myself into cutting the workout short after the second and third reps, but I decided that I was still running plenty fast and getting my heart rate up (just barely) enough, so I stuck with it and finished the workout. My second run in the uphill direction is pretty slow, but I managed to push myself to run half a second faster on the final downhill run. It would be nice to break 3:10 down the hill, and that seems like it should be possible on a good day, although maybe it's a waste of energy and recovery capacity to push myself that hard.

Between each hard run, I rested 3 minutes: 1 minute standing or slow walking rest, followed by two minutes jogging.

Times, average/max/1-min. recovery heart rates:
3:35 161/170/126
3:18 161/172/125
3:47 160/169/127
3:18 162/169/127

Running - Trail / Grass 6:00 0.6 mi (10:00 / mi) +20m 9:03 / mi
ahr:125 max:140 shoes: Brooks Adrenaline GTS 8 - 3

Jogging recoveries between intervals.

Running - Road / Track warm up/down (road) 18:50 [2] 2.32 mi (8:07 / mi) +50m 7:36 / mi
ahr:138 max:153 shoes: Brooks Adrenaline GTS 8 - 3

I took a warm-down jog South on the Burke-Gilman Trail and then back home. I was pleasantly surprised to find myself running a bit over 7 minute per mile pace early in the warm-down. That means my legs weren't wrecked by the workout, as they sometimes feel. Anyway, I decided to slow down after that, especially up the hill to get home.

Thursday Jun 18, 2009 #

Running - Road / Track 48:26 [2] 6.9 mi (7:01 / mi) +175m 6:30 / mi
ahr:136 max:150 slept:9.2 shoes: Brooks Adrenaline GTS 8 - 3

I ran somewhat briskly to Northgate and back. I felt a bit tired still from the last several days of fieldwork at Salmon la Sac. My right arm is a bit tired from running while carrying a small sledgehammer to make control stand holes in the sometimes rocky ground.

I had some sharp pain in my right foot (similar to the pain I had a few weeks ago, but farther forward in the foot--maybe in the metatarsals instead of the tarsals) after the first 2-3 minutes of the run, but it mostly went away eventually. I guess this isn't surprising after spending so many hours in orienteering spikes during the last few days.

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