Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ebone

In the 7 days ending Apr 2, 2005:

	activity	#	time	miles		km		+m
	Running - Road / Track	4	1:56:46	13.97	(8:22)	22.48	(5:12)	258
	Orienteering	3	1:43:39	8.39	(12:21)	13.51	(7:40)	395	10 /	13c	76%
	Cycling	1	1:30:00	13.8	(6:31)	22.21	(4:03)	420
	Running - Trail / Grass	1	16:00	1.75	(9:08)	2.82	(5:41)	10
	Walking	1	9:00	0.63	(14:17)	1.01	(8:53)	33
	Total	6	5:35:25	38.54	(8:42)	62.03	(5:24)	1116	10 /	13c	76%
averages - sleep:4.5

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Saturday Apr 2, 2005 #

Running - Road / Track warm up/down 12:40 [2] 1.86 mi (6:49 / mi) +10m 6:42 / mi
ahr:153 max:158 shoes: VJ Panthers - 1

Brisk warm-up for the U.S. Short Course Championships. I felt okay but not great. I realized as I was preparing a few minutes before the start that I hadn't mentally prepared myself to navigate (pay attention to the map and where I go), and that worried me a bit.

Orienteering race 45:40 [3] *** 5.4 km (8:27 / km) +290m 6:40 / km
ahr:164 shoes: VJ Panthers - 1

Ran U.S. Short Course Champs at East Fork Park, OH. I still had some map handling and routine problems today and was generally not smooth or very fast, but I managed to avoid substantial lost time mistakes and generally kept myself going. The run was not much fun and not very satisfying. Orienteering is so much better when the technique and flow click.

Running - Road / Track warm up/down 5:00 [1] 0.5 mi (10:00 / mi)
shoes: VJ Panthers - 1

Brief warm-down after race. I chilled quickly in the cold and rain.

Blue - Splits

Friday Apr 1, 2005 #

Event: Flying Pig IX (US Team Trials)

Running - Trail / Grass warm up/down 7:00 [2] 0.93 mi (7:32 / mi) +5m 7:24 / mi

Warm-up for Flying Pig / U.S. Team Trials sprint race.

Orienteering race 17:59 [4] *** 2.61 km (6:53 / km) +95m 5:50 / km
ahr:172 max:182 spiked:10/13c shoes: VJ Panthers - 1

Ran the Flying Pig Sprint at Camp Friedlander. I felt pretty good for about the first 5-8 minutes, then I sort of hit the wall. I was handling the map poorly and being lazy about the map reading, and I made three hesitation errors and a couple poor route choices, probably setting me back at least 1:30 in total.

Running - Trail / Grass warm up/down 9:00 [1] 0.82 mi (10:58 / mi) +5m 10:46 / mi

Warm-down after Pig sprint.

Sprint - Splits

Thursday Mar 31, 2005 #

Running - Road / Track 5:00 [3] 0.77 mi (6:30 / mi)
shoes: Salomon trail/AR shoes

Running at airport to make my flight to the Team Trials. I made the flight, and my left gastroc didn't seem to bother me.

Wednesday Mar 30, 2005 #

Note
(injured)

Left gastroc muscle still hurts.

Tuesday Mar 29, 2005 #

Running - Road / Track 6:00 [1] 0.57 mi (10:32 / mi) +15m 9:44 / mi
(injured) shoes: Salomon trail/AR shoes

Easy jog to and from the U.W. map library from where I parked the car. A muscle in my left, upper gastroc hurts when I use it vigorously.

Monday Mar 28, 2005 #

Running - Road / Track (road, walk-jog) 30:00 [1] 2.63 mi (11:24 / mi) +83m 10:23 / mi
ahr:117 max:128 slept:4.5 shoes: Mizuno Wave Nirvana 1

Walk jogged to the U-District and back to do some errands. I felt pretty good.

Running - Road / Track 43:04 [2] 5.21 mi (8:16 / mi) +50m 8:02 / mi
ahr:136 max:150 shoes: Mizuno Wave Nirvana 1

Late at night, I ran from home, through Good Shepherd, down to Gasworks/BGT, along the canal trail to Sound Mind and Body Gym, back to Fremont Ave, up Fremont Ave and past Woodland on Phinney (fairly hard--threshold interval), down to Green Lake, around the lake clockwise (doing 6x30-sec. fast stride intervals along the way), a couple minutes up Ravenna, then within a few minutes of home. The harder parts are logged separately. My legs felt passable--although I had some hamstring tightness/fatigue and a bit of pain in my right soleus. I stopped running and walked the rest of the way home when I felt a twinge in my left calf.

Running - Road / Track tempo 12:00 [3] 1.76 mi (6:49 / mi) +97m 5:49 / mi
ahr:161 max:166 shoes: Mizuno Wave Nirvana 1

Ran up Fremont Ave and Phinney Ave past the zoo. I went at a moderately hard intensity.

Running - Road / Track intervals 3:02 [5] 0.67 mi (4:32 / mi) +3m 4:28 / mi
ahr:160 max:172 shoes: Mizuno Wave Nirvana 1

6 x 30 seconds fast strides. I hit an average stride frequency of about 108/minute. The last couple reps were tough, and I felt sluggish

Walking 9:00 [1] 0.63 mi (14:17 / mi) +33m 12:17 / mi
ahr:115 (injured) shoes: Mizuno Wave Nirvana 1

Walked home from about 5th and 61st, so as not to agravate my calf. My calf felt okay the rest of the time.

Sunday Mar 27, 2005 #

Cycling (mtb road/single-track) 1:20:00 [2] * 13.2 mi (6:04 / mi) +200m 5:47 / mi
ahr:140 max:161 shoes: Nike ACG cycling shoes

BEAST race test drive with Roger. We made several stops for map corrections, discussion, etc., and I've attempted to exclude those from the logged riding time.

Cycling (mtb) 10:00 [3] 0.6 mi (16:40 / mi) +220m 7:47 / mi
ahr:162 max:168 shoes: Nike ACG cycling shoes

Pushed a steep uphill.

Orienteering (practice) 40:00 [2] ** 5.5 km (7:16 / km) +10m 7:12 / km
ahr:145 max:166 shoes: Salomon trail/AR shoes

More BEAST race course testing with Roger. I made a few stops for map corrections/vetting. Our actual time on course was 44 minutes.

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