Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ebone

In the 7 days ending Feb 26, 2006:

	activity	#	time	miles		km		+m
	Orienteering	3	2:21:47	16.62	(8:32)	26.74	(5:18)	263	40 /	54c	74%
	Running - Trail / Grass	3	1:03:57	7.0	(9:08)	11.27	(5:41)	84
	Running - Road / Track	2	1:00:56	8.07	(7:33)	12.99	(4:42)	54
	Total	4	4:26:40	31.69	(8:25)	50.99	(5:14)	401	40 /	54c	74%
averages - sleep:7 rhr:44

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Sunday Feb 26, 2006 #

Running - Trail / Grass warm up/down (trail (sandy)) 11:20 [2] 1.4 mi (8:06 / mi) +21m 7:44 / mi
ahr:155 max:170 (injured) shoes: Salomon trail/AR shoes

Ran carrying maps to the start. I felt somewhat tired, especially my arms, since I was carrying a heavy box full of bagged maps. Dylan Thies offered to help, and he took the red and blue maps, which made the errand much less unpleasant for me and my tired arms.

Running - Trail / Grass warm up/down (trail (sandy)) 10:00 [2] 1.38 mi (7:15 / mi) +21m 6:55 / mi
ahr:148 max:161 shoes: VJ Twister (US size 10.5) - 1

My second warm-up, running to the start.

Orienteering race (long/classic distance) 1:22:30 [3] *** 15.7 km (5:15 / km) +145m 5:01 / km
ahr:160 max:171 spiked:11/18c slept:4.5 (injured) shoes: VJ Twister (US size 10.5) - 1

Long course at FLO U.S. Team fundraiser meet. I started off a bit scatterbrained and haltingly zig-zagged my way to control 1. I saw that control 2 was a long leg and I hadn't made any plan by the time I got to control 1, but I made sure there weren't any critical decision points early on then made myself run approximately in the right direction, now feeling slightly less mentally and physically clumsy. By the time I was about 35% of the way to #2, I felt like I was getting into the swing of things, but I still had to refocus myself when my mind wandered several times until about 30% of the way through the course, when I was able to concentrate on the navigation without much effort. I made several small mistakes, but I was always able to recover quickly, so I lost very little time throughout the course--perhaps 2-3 minutes, if I'm being picky. I felt somewhat tired about 3 km from the finish, but the last kilometer felt quite easy and I was able to speed up a bit. It was not a perfect run, but better than yesterday's, and it was great fun.

Running - Trail / Grass warm up/down (trail (sandy)) 9:00 [1] 0.75 mi (12:00 / mi) +6m 11:43 / mi
ahr:121 max:137 shoes: VJ Twister (US size 10.5) - 1

Warm-down with Mike Minium after orienteering.

Blue - Splits

Saturday Feb 25, 2006 #

Running - Trail / Grass warm up/down (trail) 6:30 [2] 0.76 mi (8:33 / mi) +6m 8:21 / mi
ahr:131 max:152

Warm-up for middle distance WRE race.

Orienteering race (middle distance) 32:01 [3] *** 6.19 km (5:10 / km) +50m 4:58 / km
ahr:165 max:173 spiked:9/16c slept:6.0 (injured) shoes: VJ Twister (US size 10.5) - 1

Middle distance WRE at FLO U.S. Team fundraiser. I had a chronic problem with missing left during this run, and this compass problem caused me to go a bit slowly and tentatively early in the race. I noticed Hammer behind me at control 6 and got up to full speed before overrunning control 9 and falling behind him. I still finished pretty strongly, although Hammer almost immediately was out of sight of me, since I stopped to get a swig of water at control 10. I felt tired from yesterday for about the last 10 minutes. All in all, it was not such a bad run, but not a very good one either.

Running - Trail / Grass warm up/down (trail) 9:07 [1] 0.91 mi (10:01 / mi) +5m 9:51 / mi
ahr:114 max:120 shoes: VJ Twister (US size 10.5) - 1

Warm-down jog with James after orienteering.

Blue WRE - Splits

Friday Feb 24, 2006 #

Event: US Team Fundraiser

Running - Road / Track warm up/down (road) 9:56 [2] 1.42 mi (7:00 / mi) +10m 6:51 / mi
ahr:149 max:162 shoes: Brooks Trance 4 - 1

Warm-up for sprint orienteering. My calf bothered me little, if at all.

Orienteering race (sprint) 13:46 [4] *** 2.92 km (4:43 / km) +43m 4:23 / km
ahr:167 max:176 spiked:12/12c (injured) shoes: VJ Twister (US size 10.5) - 1

FLO U.S. Team fundraiser sprint. I ran very hard and fast from the start and felt tired just 4 minutes into the race. Going downhill into the depression at control 4, I tripped on some greenbriar and fell very hard on a blunt branch sticking up from a fallen log. My chest hit the branch on the bottom of my right pectoral muscle, and the branch broke off as my body hurtled past. The fall was pretty painfull and stunned me a bit, so it took several seconds to pick myself up and punch the control. After I determined that I wasn't seriously injured--just a chest contusion and some forearm scrapes, but no stabbing pain or significant bleeding--I hobbled off toward control 5. I pretty quickly resolved that my race need not be ruined by the fall and got more or less back up to speed after about 150-200 meters. In my heart rate graph, there is an approximately 15 beat/minute crater between controls 4 and 5. I think the fall only cost me 15-20 seconds (but meant 2nd place by 8 seconds, instead of 1st).

Running - Trail / Grass warm up/down (some terrain) 18:00 [1] 1.8 mi (10:00 / mi) +25m 9:35 / mi
ahr:120 max:130 shoes: Brooks Trance 4 - 1

Warm-down after orienteering.

Orienteering (control pick-up) 13:30 [2] *** 1.93 km (7:00 / km) +25m 6:34 / km
ahr:138 max:156 spiked:8/8c shoes: VJ Twister (US size 10.5) - 1

Helped Joe pick up controls after the sprint.

Sprint - Splits

Thursday Feb 23, 2006 #

Note
(injured) (rest day)

I still have pain in my right calf.

Wednesday Feb 22, 2006 #

Running - Road / Track warm up/down (road, some trail and gras) 47:00 [2] * 5.88 mi (8:00 / mi) +35m 7:51 / mi
ahr:131 (injured) shoes: Brooks Trance 4 - 1

Late night run from the Comfort Inn to Blue Springs State Park and back, including 4 x 1 minute intervals, which I've logged separately. My right calf--upper soleus or lower gastroc. hurt progressively more during the run, and it hurt afterward, too.

Running - Road / Track intervals (road) 4:00 [4] 0.77 mi (5:12 / mi) +9m 5:01 / mi
ahr:147 max:164 shoes: Brooks Trance 4 - 1

4 x 1 minute intervals with 2 minute jogging recovery between reps. It felt pretty good to run fast, except for my sore calf muscle.

Tuesday Feb 21, 2006 #

Note
(rest day)

PM - fly to Orlando to help Vladimir organize the FLO U.S. Team fundraiser orienteering meet.

Monday Feb 20, 2006 #

Note
rhr:44 slept:10.6 (injured) (rest day)

My legs are tired from yesterday's trail race, and my calves are sore and tight, especially the right one. Otherwise, I don't feel too beaten down by the big training week. I guess I'm getting in shape.

Spent lots of time in front of the computer today, and built another test piece of the WeGo Team Link.

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