Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ebone

In the 7 days ending Jan 14, 2006:

	activity	#	time	miles		km		+m
	Orienteering	2	1:41:38	8.99	(11:18)	14.47	(7:01)	535	23 /	32c	71%
	Paddling / Rowing	3	1:23:13	6.64	(12:32)	10.69	(7:47)	6
	Running - Trail / Grass	3	1:21:22	10.08	(8:04)	16.22	(5:01)	145
	Cycling	2	58:04	10.88	(5:20)	17.51	(3:19)	270
	Running - Road / Track	2	47:35	5.58	(8:32)	8.98	(5:18)	175
	Total	6	6:11:52	42.17	(8:49)	67.87	(5:29)	1131	23 /	32c	71%
averages - sleep:10.8 rhr:47

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Saturday Jan 14, 2006 #

Event: Anza Borrego Desert O-Fest 2006

Running - Trail / Grass warm up/down 8:00 [2] 0.94 mi (8:31 / mi) +15m 8:06 / mi
shoes: Brooks Cascadia - 1

Warm-up for orienteering at Anza-Borrego Desert.

Orienteering race (classic) 43:33 [2] *** 5.2 km (8:23 / km) +190m 7:05 / km
ahr:149 max:160 spiked:8/14c (injured) shoes: VJ Twister (US size 10.5) - 1

Anza-Borrego Desert day 1 blue in 1:09:58 -- a poor to so-so run for me. Although there were redeeming moments, in general, I wasn't very focussed for some reason. I made a few pretty big mistakes (each about 1-4 minutes loss), and I relocated pretty slowly and lethargically. I guess the fact that I didn't view this as a serious race came through in the results.

In a rocky area approaching control 4 or control 5, a rock rolled under one of my feet and I fell and struck the outside of my left knee, which hurt substantially for the rest of the run. It seemed as though I had mashed a tendon or ligament, which was subsequently made more painful by my running.

I've logged the harder parts of this run as a separate intensity 3 session.

Running - Trail / Grass warm up/down (sandy dirt road) 16:00 [1] 1.45 mi (11:02 / mi) +20m 10:35 / mi
shoes: VJ Twister (US size 10.5) - 1

8:00 warm-up and 8:00 warm-down for U.S. Team Fundraiser Sprint. My knee was very painful during the first part of the warm-up, and I jogged slowly with a severe limp. My knee felt better bit by bit as I jogged, and the pain was only moderate and quite tolerable by the time I started the sprint.

Orienteering race (sprint) 16:03 [4] *** 2.78 km (5:46 / km) +120m 4:45 / km
ahr:169 max:177 spiked:10/12c (injured) shoes: VJ Twister (US size 10.5) - 1

A very good run in the Anza-Borrego Sprint. In contrast to my morning run, I was very focussed, and I pushed hard from the start to run well up the hills in the early part of the course. I had a few seconds of lost time here and there (see my leg-by-leg comments), but nothing big.

I didn't notice my left knee hurting while I raced, but it hurt again afterward (although perhaps slightly less than before).

Orienteering race (classic) 26:25 [3] *** 3.69 km (7:10 / km) +180m 5:45 / km
ahr:163 max:170 (injured) shoes: VJ Twister (US size 10.5) - 1

Higher intensity parts of today's blue course.

Team Fundraiser Sprint - Splits

Blue - Splits

Friday Jan 13, 2006 #

Orienteering (model event) 15:37 [2] *** 2.8 km (5:35 / km) +45m 5:10 / km
ahr:142 max:158 spiked:5/6c shoes: VJ Twister (US size 10.5) - 1

Model event for Anza-Borrego A meet. I felt fairly good but orienteered so-so--good enough to find the controls but not good enough to think that I was in good mental form for racing. The model event had lots of running over gently sloping, very open terrain, so running 5:30-something per km for this session isn't a big deal.

Running - Trail / Grass (sandy dirt road) 8:42 [2] 1.27 mi (6:51 / mi) +20m 6:32 / mi
ahr:151 max:164 shoes: VJ Twister (US size 10.5) - 1

Ran from the model event start/finish nearly to the camping area for the Anza-Borrego meet.

Thursday Jan 12, 2006 #

Paddling / Rowing (kayaking) 17:15 [3] 1.46 mi (11:49 / mi)
ahr:137 max:152

Paddled somewhat hard from Coyote Point beach, almost even with a small inlet after the point where the fishermen hang out, and back. I felt a bit tired, and it was hard to maintain a high cadence, but paddling felt better than it usually has recently.

Wednesday Jan 11, 2006 #

Running - Road / Track (road) 26:50 [2] 3.03 mi (8:51 / mi) +50m 8:25 / mi
ahr:130 max:147 shoes: Brooks Cascadia - 1

Terry and I went running from Spring Valley School on Murchison to OSH and back (via a detour to the West up the hill an extra block or two). I towed Terry for most of the time, and we put the new WeGo build through it's paces, giving it a few hard pulls and snapping the line at one of the new joints. I'll make stronger joints this week. I'm glad it made it through the Fat Ass run with Bill.

Cycling (mtb road) 31:04 [2] 7.5 mi (4:09 / mi) +200m 3:50 / mi
ahr:141 max:167 slept:8.5 shoes: Nike ACG cycling shoes

Rode North(west) hitting the Sawyer Camp North extension at Larkspur and riding to its end at San Bruno Ave and back, approaching the house from the uphill side of Murchison. I pushed hard to keep up with a road biker for part of the ride, which should really be logged as intensity 3.

Tuesday Jan 10, 2006 #

Paddling / Rowing (kayaking) 39:58 [2] 3.18 mi (12:34 / mi)
ahr:132 max:151 rhr:47 slept:9.0

Paddled from the Coyote Point beach toward the approach lights of SFO (passed maybe 20 meters East of the metal pipe sticking out of the water a couple of hundred meters from the approach lights) and back to the beach, following the approach path backwards for the first ~40% of the return trip. It felt reasonably good to paddle today, certainly better than it has felt during most of my recent paddling, although my right hand and forearm still got somewhat tired from holding the paddle.

Resting heart rate taken upon waking at 8:54 (a.m.)

Running - Trail / Grass (some pavement) 48:40 [2] 6.42 mi (7:35 / mi) +90m 7:16 / mi
ahr:146 max:159 shoes: Brooks Cascadia - 1

Ran from the beach at Coyote Point along the Bayfront Trail to the Southeast and back. I turned around at E 3rd Ave and Mariners Island Blvd. I felt pretty good, although my heart rate was on the high side (frequently over 150) for the effort level, probably because I'm still recovering from Saturday's hard run. Especially nice was the fact that my left calf/back-of-knee didn't bother me.

Sunday Jan 8, 2006 #

Paddling / Rowing (kayaking) 26:00 [2] 2.0 mi (13:00 / mi) +6m 12:53 / mi
ahr:115 max:141 slept:7.5

Paddled on Wolf Creek, adjacent or near to Wolf Creek Park (in the town of Wolf Creek, OR), mostly playing in the rapids. There was a dam footing and some sweeper vegetation and a log that detered me from going as far downstream as I could. I scouted it and decided it was a bit too risky to do by myself, because there was some potential for getting trapped. The boat is not nearly as maneuverable as a white water boat, not surprisingly, but it's quite a bit nimbler than a sea kayak. The logged distance is virtual, since I spent most of the time going nowhere, paddling treadmill style against the sometimes swift current.

Cycling (mtb trail / road) 27:00 [1] 3.38 mi (7:59 / mi) +70m 7:30 / mi
ahr:111 max:142 slept:7.5 shoes: Nike ACG cycling shoes

Biked easy--quite laid back, with many small stops and slow-downs--around Wolf Creek, both the town and the park. The ride included some hike-a-bike up a steep powerline right-of-way.

Running - Road / Track (road) 20:45 [2] 2.55 mi (8:08 / mi) +125m 7:04 / mi
ahr:128 max:144 shoes: Salomon trail/AR shoes

Ran from Terry's in Millbrae (where I'm now living until mid-to-late March) to the Sawyer Camp Trail, a couple hundred meters North and back, several hundred meters down the trail to the South, and back home. My legs felt tired starting out, but it felt really good to run after warming up. There was a slight tightness/pain behind my left knee. I'm hoping tomorrow's off day takes care of it.

My watch showed 260 feet of ascent, but the USGS map shows 400+. I think the watch smooths out the brief dips.

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