Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ebone

In the 7 days ending Dec 30, 2006:

	activity	#	time	miles		km		+m
	Walking	1	2:10:00	4.9	(26:32)	7.89	(16:29)	240	4c
	Running - Road / Track	2	1:38:52	13.62	(7:16)	21.92	(4:31)	120
	X-C Skiing	1	1:15:00	5.2	(14:25)	8.37	(8:58)	270	4c
	Orienteering	1	58:45	4.59	(12:48)	7.39	(7:57)	203	11c
	Cycling	1	47:55	5.9	(8:07)	9.49	(5:03)	125	15c
	Roller-skating	1	35:21	6.43	(5:30)	10.35	(3:25)	37
	Total	4	7:25:53	40.64	(10:58)	65.41	(6:49)	995	34c
averages - sleep:4.3

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Saturday Dec 30, 2006 #

Cycling race (mtb orienteering) 47:55 [2] *** 5.9 mi (8:07 / mi) +125m 7:37 / mi
ahr:145 max:164 15c slept:5.3 shoes: Nike ACG cycling shoes

Mountain bike orienteering at Cascade OC's annual Bog Slog meet at St. Edward State Park. I pre-rode/vetted the course. My riding was a little rusty and a bit too timid for a really good performance. Also, my brain seemed a bit foggy, especially early on, so I took my time reading the map, so as not to make any significant errors. I placed second to Glenn Rogers (46:37).

Orienteering race 32:45 [3] *** 4.5 km (7:17 / km) +135m 6:20 / km
ahr:160 max:172 11c shoes: VJ Twister (US size 10.5) - 2

Bog Slog run on course (#3), after a 3-minute transition from biking. My left calf bothered me some. I was able to run pretty fast, but only for about 30-60 seconds at a time. One control was slightly off, so I moved it, since I was the pre-runner/vetter; that added 1.5-2 minutes to my time.

Orienteering (control pick-up) 26:00 [2] *** 2.89 km (9:00 / km) +68m 8:03 / km
ahr:127 max:151 shoes: Brooks Trance 5 - 1

Control pick-up after Bog Slog. Oddly, my left calf barely bothered me at all.

Course 3 - Splits

Thursday Dec 28, 2006 #

Roller-skating (inline skating) 35:21 [2] 6.43 mi (5:30 / mi) +37m 5:24 / mi
ahr:133 max:161 shoes: K2 VO2max inline skates

Skated around Magnuson and a bit on the BGT. My quads fatigued easily.

Running - Road / Track (road) 1:02:50 [2] 8.68 mi (7:14 / mi) +115m 6:57 / mi
ahr:147 max:158 shoes: Brooks Trance 5 - 1

Ran from the office, to UW via the BGT, then back via Laurelhurst--the old Laurelhurst run route from the Husky Orienteering and Running Club days. My route. I returned to the office via Sand Point Way. My left calf hurt some during the second half of the run.

Tuesday Dec 26, 2006 #

X-C Skiing (mostly classical) 1:15:00 [2] ** 5.2 mi (14:25 / mi) +270m 12:25 / mi
ahr:133 max:155 4c slept:3.3 shoes: Merrel XC ski boots

Skiing while AR course scouting in the Snoqualmie Pass area with Roger. The snow was deep, soft and heavy, so the going was slow. Also, I didn't have any maxi-glide (or whatever the stuff for waxless skis is called), so snow caked on the bottom of my skis, and most of the skiing was essentially walking. The tendons on the lower inside of my left knee hurt, probably from the lateral rolling of my ankle and lower leg, due to the soft, deep snow.

Walking (snowshoeing) 2:10:00 [2] ** 4.9 mi (26:32 / mi) +240m 23:02 / mi
ahr:133 max:158 4c shoes: Montrail Stratos XCR boot

Course scouting on snowshoe with Roger in the Snoqualmie Pass area. The soft snow conditions and Roger's small snowshoes that I was using made for very slow going. Uphills were extremely tough, since we sank 1-2 feet with each step, so going uphill sometimes required stepping up about 3 feet.

Monday Dec 25, 2006 #

Running - Road / Track (road) 36:02 [2] 4.94 mi (7:18 / mi) +5m 7:16 / mi
ahr:138 max:150 shoes: Brooks Trance 5 - 1

Ran from Roger and Yumay's to the Sammamish River Trail, back and forth on the trail for 4 miles, then back. My hamstrings and (especially) calves were a bit tight and/or sore, I suppose from Saturday, but I otherwise felt okay.

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