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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ebone

In the 7 days ending Oct 11, 2006:

activity # timemileskm+m
  Orienteering4 3:51:22 18.95(12:12) 30.5(7:35) 47159 /87c67%
  Running - Road / Track6 1:56:42 14.54(8:02) 23.4(4:59) 166
  Paddling / Rowing1 1:56:09 8.8(13:12) 14.16(8:12)
  Cycling2 1:54:59 13.11(8:46) 21.1(5:27) 545
  Running - Trail / Grass1 18:50 2.13(8:51) 3.43(5:30) 16
  Total7 9:58:02 57.53(10:24) 92.59(6:28) 119859 /87c67%
averages - sleep:8.1 rhr:52 weight:165lbs

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Wednesday Oct 11, 2006 #

Paddling / Rowing (kayaking) 1:56:09 [1] 8.8 mi (13:12 / mi)
ahr:104 max:122 rhr:55 slept:8.5 weight:165lbs

Paddled from 24th to the Locks, then East to the ship canal bridge (58:30) and back. The headwind felt tough on the way back, and I was about 6.5 minutes slower than going out. My arms felt tired from the start, for some reason, and they were quite tired by the end. I didn't push hard.

The boat had half a passenger worth of water in the bottom at the end, so I finally picked up a fiberglass patch kit on the way home.

Running - Road / Track warm up/down 22:12 [2] 2.8 mi (7:56 / mi) +38m 7:36 / mi
ahr:136 max:151 shoes: Brooks Trance 5 - 1

14:11 wm-up around Meadowbrook Park, and 8:01 wm-dn on the track.

Running - Road / Track (track) 23:18 [3] 4.0 mi (5:50 / mi)
ahr:163 max:168 shoes: Brooks Trance 5 - 1

I ran 4 x 1 mile threshold runs at the Nathan Hale HS track, with about 40 seconds rest between miles (which was enough to down a gulp of water and jog to the starting point, which was different than the ending point, since I was running in lane 5). I felt pretty good, but I was on the edge of tiredness toward the end of the 2nd through 4th miles, especially the 4th one. My left knee didn't hurt much.

Times and avg/max heart rates:
5:47.5, 160/166
5:50.9, 163/166
5:49.8, 163/167
5:49.5, 164/168

Cycling (mtb road/single-track) 30:30 [1] 2.75 mi (11:05 / mi) +115m 9:49 / mi
ahr:117 max:140 shoes: Nike ACG cycling shoes

At night, I rode around the neighborhood and on the AV trails, which meant some walking the bike, since those trails are narrow and a bit gnarly during the day.
C • What are the AV trails? 2

Tuesday Oct 10, 2006 #

Note
rhr:49 slept:8.0

Cycling (mtb road) 7:55 [1] 2.56 mi (3:06 / mi)
ahr:113 max:130 shoes: Nike ACG cycling shoes

Rode my bike to the Bothell-Kenmore Park & Ride to pick up my car.

Cycling (mtb single-track / bit of) 1:16:34 [2] 7.8 mi (9:49 / mi) +430m 8:23 / mi
ahr:127 max:150 shoes: Nike ACG cycling shoes

Rode in the evening with Roger up NW Timber and Preson RR Grade then down the road (12.5 min. not logged, sinde it was almost no effort). A nice recovery workout.

Monday Oct 9, 2006 #

Running - Road / Track (gravel road) 8:26 [2] 1.02 mi (8:16 / mi) +25m 7:41 / mi
ahr:130 max:154 shoes: VJ Twister (US size 10.5) - 2

Warm-up running before O-Cross race at Mt. Nemo, including both easy jogging and some harder running.

Orienteering race (farsta) 53:01 [3] *** 7.9 km (6:43 / km) +135m 6:11 / km
ahr:162 max:171 spiked:13/24c shoes: VJ Twister (US size 10.5) - 2

Ran O-Cross (farsta) course 4 at Mt. Nemo. My legs felt pretty good--just a bit tired after the weekend's races. I had lots of little mistakes and one big one (on the final long leg, where I took a bad route choice, then ran past the control, too). The course was lots of fun, even with the mistakes. I placed 2nd to Mike Smith by 2.5 minutes after coming within maybe 30 seconds of him approaching control 3 of the final loop (of three).

Orienteering warm up/down (control pick-up) 19:00 [2] * 2.2 km (8:38 / km) +60m 7:36 / km
ahr:126 max:143 spiked:9/9c shoes: VJ Twister (US size 10.5) - 2

Picked up M/F12 course controls after O-Cross at Mt. Nemo. My legs felt stiff starting out on the warm-down but better toward the end. My right arm got tired from carrying all the control stands.

I stopped for a few minutes to check out the viewpoint atop the Escarpment. There was a pretty good view of the area, and I could see across to Rattlesnake Point (a part of the Escarpment to the North).

Sunday Oct 8, 2006 #

Running - Road / Track warm up/down (gravel road) 6:26 [2] 0.64 mi (10:03 / mi) +3m 9:54 / mi
ahr:119 max:157 shoes: VJ Twister (US size 10.5) - 2

Warm-up before NAOC long distance race, including slow jogging and some fast surges.

Orienteering race (long distance) 1:31:12 [3] *** 12.3 km (7:25 / km) +180m 6:55 / km
ahr:161 max:175 spiked:15/22c shoes: VJ Twister (US size 10.5) - 2

North American Orienteering Champs long distance race. My legs felt fairly good (but not great), but I had mistakes, especially controls 2 & 3, where I lost about 1.5 and 2.5 minutes. I had a few other small mistakes--none as big as those early ones. Thomas Nipen caught me two minutes and got 2.5 minutes up at #3, but I caught him back at #12 and we did a few legs together before diverging on the long leg from 18 to 19. We came together later in that leg, after I lost 1/2 minute trying to find where a trail continued where it crossed a wide river. I took a brief wrong turn on a road, where Thomas got ahead of me, but I nearly caught up by 19. We took different routes to 20 but arrived together, then I got ahead of him on the last couple controls and to the finish.

Long Course 8 - Splits

Saturday Oct 7, 2006 #

Running - Trail / Grass (trail) 9:20 [1] * 0.93 mi (10:02 / mi) +6m 9:50 / mi
shoes: Brooks Trance 5 - 1

Very easy jogging on trails at the NAOC model area.

Running - Trail / Grass warm up/down (trail) 9:30 [3] 1.2 mi (7:55 / mi) +10m 7:43 / mi
ahr:164 max:173 slept:8.0 shoes: VJ Twister (US size 10.5) - 2

Moderately hard wm-up run to the start of the NAOC middle distance race, with a brief stop at the car to frantically look for and eventually find under the car seat my SI card, which I realized while hurrying to the start wasn't on my finger. I arrived at the start about 1:10 before my start time.

Orienteering race (middle distance) 36:09 [3] *** 4.5 km (8:02 / km) +70m 7:27 / km
ahr:164 max:175 spiked:9/17c shoes: VJ Twister (US size 10.5) - 2

North American Orienteering Champs middle distance race. I made four significant mistakes, with most of the 4-5 minutes lost time near the beginning of the course. My legs felt fine, and the last 45% of the course went quite well.

Running - Road / Track warm up/down (gravel road) 11:20 [1] 0.87 mi (13:02 / mi) +5m 12:48 / mi
ahr:121 max:140 shoes: VJ Twister (US size 10.5) - 2

Very slow warm-down jogging after NAOC middle distance race.

Middle Course 8 - Splits

Friday Oct 6, 2006 #

Event: 2006 North American Championships (Golden Leaf Orienteering Fest)
 

Orienteering 22:00 [2] *** 2.2 km (10:00 / km) +20m 9:34 / km
ahr:129 max:151 spiked:6/8c shoes: VJ Twister (US size 10.5) - 2

Jogged part of NAOC model course at Rocky Ridge. The footing was tough and the navigation subtle. I started out really slowly and sped up to a normal jog.

Orienteering (sprint) 10:00 [2] *** 1.4 km (7:09 / km) +6m 7:00 / km
ahr:126 max:140 spiked:7/7c shoes: Brooks Trance 5 - 1

Jogged around model course with Brian May at McMaster University, in preparation for NAOC sprint race. My legs felt pretty good.

Running - Road / Track (some grass & path) 25:00 [2] 2.78 mi (9:00 / mi) +15m 8:51 / mi
ahr:125 max:139 shoes: Brooks Trance 5 - 1

More running around McMaster with Brian.

Note

I was bitterly disappointed to miss the NAOC Sprint race. I tried to pick up Leif at the Toronto airport, not realizing that Friday Toronto traffic jams are among the worst. Leif's flight had been cancelled, anyway, but I didn't get the message in time.

Thursday Oct 5, 2006 #

Running - Road / Track (road) 20:00 [2] 2.43 mi (8:14 / mi) +80m 7:28 / mi
ahr:135 max:156 slept:8.0 shoes: Brooks Trance 5 - 1

Ran around the neighborhood with Maddy, including Horizon View Park and first AV trail, then home around the cemetary. My L knee hurt, but otherwise I felt fine after the first few minutes, starting out up the hill.

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