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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ebone

In the 7 days ending Apr 4, 2005:

activity # timemileskm+m
  Orienteering3 2:32:15 12.5(12:11) 20.11(7:34) 83510 /13c76%
  Running - Road / Track4 46:40 5.88(7:56) 9.46(4:56) 25
  Running - Trail / Grass1 16:00 1.75(9:08) 2.82(5:41) 10
  Total5 3:34:55 20.13(10:41) 32.39(6:38) 87010 /13c76%

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Monday Apr 4, 2005 #

Note
(sick)

I woke up this morning at Chicago's Midway Airport with a very sore throat. Later in the day came swollen lymph nodes and various types of head and respiratory discomfort.

Sunday Apr 3, 2005 #

Running - Road / Track warm up/down 7:00 [2] 1.02 mi (6:52 / mi)
shoes: VJ Panthers - 1

Warm-up for Team Trials day 3 at East Fork. I felt okay today warming up--somewhat tired and somewhat sluggish, but not too much of either.

Orienteering race (classic) 1:28:36 [3] *** 12.1 km (7:19 / km) +450m 6:10 / km
ahr:161 max:171 shoes: VJ Panthers - 1

Ran day 3 of the Team Trails, the long day. Right from the beginning, my technique again felt slow and awkward. Plus, I made a stupid route choice on the first control, one which set me back 1-1.5 minutes. Things improved greatly when first Ken Walker then Mikell Platt caught me. This motivated me to orienteer at a more reasonable speed, and my brain went along just fine. It just needed a kick in the occipital lobe. I lost and regained contact with Ken and Mikell a few times. I was pleased that my legs had a bit left at the end. A really fun run, overall.

Running - Road / Track warm up/down (road) 11:00 [1] 1.16 mi (9:29 / mi)
shoes: Mizuno Wave Nirvana 1

Warm down jog with Ken after the race.

Note

Well, I qualified for the WOC team this weekend, but I'm a bit disappointed with my results. For some reason, I always seem to perform relatively poorly at the Flying Pig. My problems this weekend were something like 85% technical and 15% physical. I already knew I was having technique problems, but it was obvious during today's run that I am physically capable of better runs than I had. I think I just need to spend more winter and spring training time with a map in my hand, even if it's just a street map. My problems were with navigation process--map reading and handling and making route choices--and were unrelated to technical difficulty level.

Blue - Splits

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.

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