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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ebone

In the 7 days ending Oct 15, 2006:

activity # timemileskm+m
  Cycling4 4:16:30 32.51(7:53) 52.32(4:54) 1095
  Running - Trail / Grass3 3:13:31 19.38(9:59) 31.19(6:12) 1147
  Paddling / Rowing2 2:58:24 14.2(12:34) 22.85(7:48)
  Orienteering2 2:27:11 10.31(14:16) 16.6(8:52) 51538 /54c70%
  Running - Road / Track2 53:56 7.82(6:54) 12.59(4:17) 63
  Total6 13:49:32 84.22(9:51) 135.54(6:07) 282038 /54c70%
averages - sleep:6.7 rhr:52 weight:165lbs

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Sunday Oct 15, 2006 #

Running - Trail / Grass warm up/down (dirt / gravel road) 9:05 [2] 1.0 mi (9:05 / mi) +32m 8:16 / mi
ahr:121 max:139 shoes: VJ Twister (US size 10.5) - 2

Warm-up jog with Roger before Hyak Lake O meet. My heart rate was lower than usual for the effort level.

Orienteering race 1:03:41 [2] *** 5.7 km (11:10 / km) +300m 8:51 / km
ahr:134 max:155 spiked:12/16c shoes: VJ Twister (US size 10.5) - 2

Ran course 4 at the Hyak Lake meet. It was super fun--maybe my most fun O course of the year. I think this was partly because of the good, new terrain and course, partly because of the "challenging" (said Rick Breseman) weather, and partly because I was sort of tired and not expecting to enjoy it. My legs were still sore from a hard (apparently) last several days, so I ran at just a moderate, comfortable effort.

There is some really interesting and beautiful terrain out there, especially the areas of contour detail (e.g. near Frog Lake) in the stands of old growth forest. There were also some runnable marshes, which were fun and different than most of what's around here.

The map is sketchy in many places, but Mike made it really quickly and without a good base map, so I was impressed. The course was mostly set in such a way that the map was adequate. The exception was the leg from 10 to 11, where the major handrail, a narrow ride, was quite hard to see in the terrain, and there was lots going on with the contours beyond what was shown on the map. I managed to not see, then stumble on, then lose, then find again the narrow ride and attacked the control carefully from a couple of big rootstocks along the ride. I found 11 okay, but others had major problems here.

The weather was cool (low to mid 40s) with light rain, so I got a bit chilled during my one big (3-4 minute) mistake, but otherwise I was okay wearing just an extra long-sleeved base layer shirt under my O top.

Control Time Leg Time
1. 0:02:27.2 0:02:27.2
2. 0:06:14.2 0:03:47.0
3. 0:08:13.0 0:01:58.8
4. 0:13:01.6 0:04:48.6
5. 0:16:47.3 0:03:45.7
6. 0:19:31.4 0:02:44.1
7. 0:24:53.1 0:05:21.7
8. 0:25:43.5 0:00:50.4
9. 0:27:03.2 0:01:19.7
10. 0:37:39.8 0:10:36.6
11. 0:42:32.6 0:04:52.8
12. 0:48:48.6 0:06:16.0
13. 0:50:31.8 0:01:43.2
14. 0:59:51.5 0:09:19.7
15. 1:02:27.5 0:02:36.0
16. 1:03:16.6 0:00:49.1
17. 1:03:40.9 0:00:24.3

Orienteering warm up/down (control pick-up) 11:29 [1] *** 0.8 km (14:21 / km) +20m 12:46 / km
spiked:4/5c shoes: Brooks Trance 5 - 1

Picked up five controls at Hyak Lake after the meet.

Cycling (mtb single-track) 1:18:03 [2] 10.0 mi (7:48 / mi) +300m 7:08 / mi
ahr:128 max:154 shoes: Nike ACG cycling shoes

Biking the trails at St. Edward and Big Finn Hill Parks. Felt somewhat tired at first, but better as I went. I did fairly well technically today, riding perhaps a bit more stuff than usual, including an uphill log pile that I've never made it up before, despite the wet conditions.

Saturday Oct 14, 2006 #

Running - Trail / Grass (trail) 40:00 [2] 5.0 mi (8:00 / mi) +100m 7:32 / mi
ahr:138 max:165 slept:1.5 shoes: Brooks Trance 5 - 1

Setting up course markers for trail run at Soaring Eagle Park. My legs (mostly my quads) were quite tired and sore. I was out for almost an hour, but about 1/3 of the time I was stopped putting up streamers and pin flags.

Running - Trail / Grass (trail) 43:00 [2] 5.38 mi (8:00 / mi) +115m 7:30 / mi
ahr:146 max:163 shoes: Brooks Trance 5 - 1

More setting of course markings at Soaring Eagle Park.

Cycling (mtb dirt road) 10:28 [2] 1.7 mi (6:09 / mi) +40m 5:44 / mi
ahr:132 max:143 shoes: Nike ACG cycling shoes

Biked out the main trail to remove some confusing course markings from the trail run course.

Paddling / Rowing (kayaking) 1:02:15 [2] 5.4 mi (11:32 / mi)
ahr:106 max:118

Kayak in Seascape 2 with Roger on the Sammamish River (28 down, 1 minute to turn around, 33 up). There was a noticable current for part of the way.

Cycling (mtb gravel road) 53:00 [1] 7.7 mi (6:53 / mi) +210m 6:21 / mi
ahr:108 max:134 shoes: Nike ACG cycling shoes

Bike ride on Puget Power Trail from Roger and Yumay's to Kelsey Creek horse arena and back. My legs were sore. It felt fine to ride at an easy intensity, but whenever I pushed my legs felt really fatigued.

Thursday Oct 12, 2006 #

Note
rhr:52 slept:8.7

Running - Trail / Grass (trail) 1:02:40 [2] 4.0 mi (15:40 / mi) +900m 9:13 / mi
ahr:140 max:151 shoes: Brooks Trance 5 - 1

Ran up Mt. Si (to the start of the really rocky area) with Roger and Maddy. I felt tired before we started but pretty good during the run, although my left knee hurt mildly on the way down (logged separately).

Maddy wasn't used to the hills or the duration of the run but made it up without dying too hard, anyway. The steeper uphills were hard for her. She drank a bunch of water (0.5 L?) at the top, where I gave her a few chunks of Clif Bar, and she seemed to do fine on the way down. When we got home, I gave her more kibbles than usual for dinner.

Running - Trail / Grass (trail) 38:46 [1] 4.0 mi (9:42 / mi)
ahr:118 max:137 shoes: Brooks Trance 5 - 1

Running back down Mt. Si. I had my Mila headlamp, so the visibility was good, except that I had Maddy on the leash just in front of me, which made balance and footing a bit trickier than usual. I only stumbled once but didn't quite fall down.

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.

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).

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