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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ebone

In the 7 days ending Oct 21, 2006:

activity # timemileskm+m
  Cycling4 4:08:32 32.65(7:37) 52.55(4:44) 793
  Paddling / Rowing3 2:24:04 11.53(12:30) 18.56(7:46)
  Running - Trail / Grass3 2:00:29 11.36(10:36) 18.28(6:35) 344
  Orienteering2 1:43:56 6.59(15:47) 10.6(9:48) 39524 /38c63%
  Running - Road / Track3 1:18:02 10.3(7:35) 16.58(4:42) 111
  Total5 11:35:03 72.43(9:36) 116.56(5:58) 164324 /38c63%
averages - sleep:6.3

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Saturday Oct 21, 2006 #

Running - Road / Track warm up/down (road) 9:09 [2] 1.3 mi (7:02 / mi) +25m 6:39 / mi
ahr:141 max:156 slept:3.5 shoes: Brooks Cascadia - 1

Warm-up for orienteering at Ft. Casey State Park.

Orienteering race 28:46 [3] *** 4.1 km (7:01 / km) +75m 6:26 / km
ahr:151 max:169 spiked:8/17c shoes: VJ Twister (US size 10.5) - 2

COC Founder's Day meet at Ft. Casey. My legs were tired, and I had a so-so run physically and technically, with several little mistakes. I ran hard when I could, which was for perhaps half of the course. Placed a close 2nd to Matej Urban.

Paddling / Rowing (kayaking) 1:12:36 [2] 5.65 mi (12:51 / mi)
ahr:121 max:143

Kayaked North and back along the shore from Ebey's Landing. It was a gorgeous fall day; with a moderate NNW wind, causing the beginnings of whitecaps on the way upwind. True to Murphy's Law of Paddling, the wind subsided significantly for the trip downwind, but I was still able to suf a bit.

Cycling (mtb mostly trails) 46:25 [2] 7.0 mi (6:38 / mi) +280m 5:54 / mi
ahr:131 max:158 shoes: Nike ACG cycling shoes

I rode the trails at the Kettles and Fort Ebey State Park on Whidbey Island. I rode the uphills pretty aggressively and generally tried to keep moving pretty quickly. The negative topography and complex trail network make for interesting terrain, and I thought, "someone should organize an event here". Then I realized that The Challenge Series (adventure races) has done so for a few years (but not this year). The vegetation is mostly thick, but I think the terrain would still be excellent for mountain bike orienteering and good for middle distance orienteering on foot.

I wanted to make the 6 p.m. ferry, so I intended to ride for just 25 minutes, but I couldn't find my way back to the car when the time came. My strategy of riding towards the evening sun on the way out and away from it on the way back was foiled by trails that started out the right direction but winded back and forth and up and down the hills and often completely doubled back to near their starting point. I eventually bailed out to the North and rode back to the highway along the roads outside the park.

Friday Oct 20, 2006 #

Running - Trail / Grass (trail) 1:04:34 [2] 6.46 mi (10:00 / mi) +300m 8:44 / mi
ahr:136 max:158 slept:6.0 shoes: Brooks Trance 5 - 1

Ran with Maddy in Rattlesnake Lake area. My L knee hurt some, especially in the later part of the run. Still, it was mostly a fun run, except when Maddy pulled on the slippery and moderately steep downhills.

Cycling (mtb trail / dirt road) 1:03:00 [1] 7.55 mi (8:21 / mi) +70m 8:07 / mi
ahr:111 max:142 shoes: Nike ACG cycling shoes

Easy riding (and a little walking) while BEAST course scouting in Rattlesnake Lake area.

Cycling (mtb road) 29:15 [2] 5.1 mi (5:44 / mi) +135m 5:18 / mi
ahr:133 max:143 shoes: Nike ACG cycling shoes

Somewhat higher intensity riding while course scouting.

Thursday Oct 19, 2006 #

Running - Road / Track (road, some grass) 40:20 [2] 5.2 mi (7:45 / mi) +6m 7:44 / mi
ahr:139 max:151 shoes: Brooks Trance 5 - 1

Ran on the BGT with Maddy. My L knee hurt some, but what else is new.

Paddling / Rowing (kayaking) 50:08 [2] 4.1 mi (12:14 / mi)
ahr:120 max:145

Kayak up the Samm. River and Swamp Creek and back from the 68th Ave. bridge. I felt pretty strong but avoided pushing most of the time.

Wednesday Oct 18, 2006 #

Cycling (mtb trail / grass) 31:49 [2] 3.0 mi (10:36 / mi) +8m 10:31 / mi
ahr:128 max:150 shoes: Nike ACG cycling shoes

Fall BEAST scouting in an unspecified location. I had a few side trips on foot, which I've logged along with the subsequent running.

Running - Trail / Grass (mostly grass) 46:50 [2] 3.9 mi (12:01 / mi) +12m 11:54 / mi
ahr:127 max:152 shoes: Nike ACG cycling shoes

Running with my bike after both tires flatted--what luck.

Running - Road / Track warm up/down (road) 22:32 [2] 2.7 mi (8:21 / mi) +40m 7:59 / mi
ahr:140 shoes: Brooks Trance 5 - 1

Warmed up, ran some intervals on gravel and paved road (logged separately), and warmed down.
10:00 wm-up, 2 x 2 min. recovery jogging,and 8:32 warm-down.

Running - Road / Track intervals (road) 6:01 [4] 1.1 mi (5:28 / mi) +40m 4:55 / mi
ahr:160 max:174 shoes: Brooks Trance 5 - 1

3 x 2 minutes hard, with 2 min. recovery jogging between reps. My legs felt pretty good, but I started getting tired near the top of the 20m hill on the second rep. I didn't stride out too much and rather tried to maintain a quick stride rate.
Avg. and max. heart rates: 159 164, 160 173, 161 174

Paddling / Rowing (kayaking) 21:20 [2] 1.78 mi (11:59 / mi)
ahr:134 max:149

A brisk paddle on the Slough, from 68th Ave bridge to the marina dock in the lake, back upriver a few minutes past the bridge, then back. I felt pretty good, although I again noticed that I have a chronic tendency to rotate my paddle shaft back toward myself, enabling me to move my stroke back, which probably leads to fatigue and inefficiency--a noisy (bubbly) stroke. I tried to work on that and noticed how good/powerful it felt to keep my shaft rotated properly and my blade insertion way out in front of me. I wondered why my average speed for this outing was slower than I expected, then I realized that the U-turns at either end of the out-and-back route add time without adding significant distance.


My left knee (the upper left side of the knee cap) hurt a fair amount after today's training. I'm impatient for it to get better. The longer it keeps hurting, the more I worry that I'm aggravating it by training.

Tuesday Oct 17, 2006 #

slept:9.5 (rest day)

Monday Oct 16, 2006 #

(rest day)

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.

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