Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ebone

In the 7 days ending Sep 24, 2007:

activity

time

miles

Running - Road / Track

2:54:17

22.92

(7:36)

36.88

(4:44)

375

Orienteering

1:50:11

10.34

(10:39)

16.64

(6:37)

567

92c

Running - Trail / Grass

1:23:00

9.93

(8:21)

15.99

(5:11)

115

Total

6:07:28

43.19

(8:30)

69.51

(5:17)

1057

92c

averages - sleep:7.1

2:06

0:00

» now

Monday Sep 24, 2007 #

Note
slept:7.7 (rest day)

Planned rest day. Oddly, I was only a little sore from the weekend. My left hamstring complained a bit from time to time, but it generally seems no worse the wear after racing.

Sunday Sep 23, 2007 #

Running - Road / Track warm up/down 9:42 [2] 1.18 mi (8:15 / mi) +25m 7:44 / mi
ahr:131 max:156 slept:7.0 shoes: Brooks Trance 5 - 1

Warm up for U.S. Relay Orienteering Champs.

Orienteering race (relay) 44:21 *** 6.1 km (7:16 / km) +330m 5:43 / km
ahr:162 max:176 22c shoes: VJ Twister (US size 10.5) - 2

Ran 4th leg (red course) of the U.S. Relay Championships at Osborndale Park in Derby, CT. My legs were tired, but I had a pretty good run, from a physical standpoint. Unfortunately, I made a few smaller and a couple larger mistakes.

4pt Leg 4 Red - Splits

Saturday Sep 22, 2007 #

Event: Sprint Series Final & US Relay Champs

Running - Road / Track warm up/down (some grass, too) 6:58 [2] 0.91 mi (7:40 / mi)
ahr:143 max:159 slept:6.9 shoes: VJ Twister (US size 10.5) - 2

Short warm-up run before first race of Sprint Series Finals. My legs felt okay, with the exception of some pain in the middle of my left hamstring (but not in my knee, thank goodness!)

Orienteering race (sprint) 14:14 *** 2.2 km (6:28 / km) +55m 5:45 / km
ahr:164 max:176 15c shoes: VJ Twister (US size 10.5) - 2

Sprint Series Finals, race A. I had a so-so run, with significant time losses on controls 2 and 6. The course was technical enough (high decision point density) that I had to go rather slowly and cautiously for much of the first half, which didn't prevent my lost time errors from occuring then.

Running - Trail / Grass warm up/down 10:11 [1] 1.02 mi (10:00 / mi) +10m 9:42 / mi
ahr:118 max:139 shoes: VJ Twister (US size 10.5) - 2

Warm-down jogging after orienteering.

Running - Road / Track warm up/down (road) 9:14 [2] 1.26 mi (7:20 / mi) +15m 7:04 / mi
ahr:137 max:161 shoes: VJ Twister (US size 10.5) - 2

Warm-up before orienteering.

Orienteering race (sprint) 12:41 [4] *** 2.31 km (5:29 / km) +50m 4:57 / km
ahr:170 max:176 13c shoes: VJ Twister (US size 10.5) - 2

Sprint race B at Sprint Series Finals at Cranbury Park. I had a pretty clean, fast but controlled run. Starting first meant I had no one to lead me into the controls, so I had to go somewhat cautiously. I would say I could have run about 5% faster.

Running - Trail / Grass warm up/down 7:27 0.75 mi (10:00 / mi) +5m 9:48 / mi
ahr:119 max:141 shoes: VJ Twister (US size 10.5) - 2

Warm-down jogging after orienteering.

Running - Road / Track warm up/down 5:31 0.6 mi (9:15 / mi) +5m 9:01 / mi
ahr:122 max:140 shoes: VJ Twister (US size 10.5) - 2

Warm-up for orienteering.

Orienteering race (sprint) 14:51 [4] *** 3.11 km (4:46 / km) +32m 4:32 / km
ahr:171 max:180 22c shoes: VJ Twister (US size 10.5) - 2

Sprint Series final race, which was in a motalla format. I made one 46-sec error in an otherwise well-paced and fairly steady race. I took 2nd by 30 seconds behind Jon Torrance.

Sprint A Course 3 (R/B) - Splits

Sprint B Course 3 (R/B) - Splits

Sprint C - Splits

Friday Sep 21, 2007 #

Running - Road / Track (road, with luggage) 9:00 [2] 0.95 mi (9:30 / mi) +25m 8:47 / mi
slept:0.0 shoes: Brooks Trance 5 - 1

Shuffling from my car to the airport with my bags. My legs felt sort of tired.

Running - Road / Track (some grass, too) 31:45 [2] 4.4 mi (7:13 / mi) +15m 7:08 / mi
ahr:146 max:157 slept:2.5 shoes: Brooks Trance 5 - 1

Brisk run in Milford, from the Hampton Inn and back. Both hamstrings felt clinchy starting out, but then only my left one (in the middle) hurt at the end--along with my left, lower, outside quadriceps (the muscle strand that more or less mirrors the vastus medialis). My legs felt good once I got warmed up, and I had to temper my enthusiasm to keep the pace from drifting up into marathon or threshold territory. The run seemed to be mostly downhill on the way out and mostly uphill on the way back, but my watch altimeter and the topo map tell a different story--weird.

Thursday Sep 20, 2007 #

Note
slept:7.0 (rest day)

Planned rest day. I vetted by (driving or walking) the Brew Ha Ha Street Scramble in Fremont and thoroughly enjoyed being out on such a mild fall day. It was one of those "I-have-the-best-job-in-the-world" days.

Wednesday Sep 19, 2007 #

Running - Trail / Grass (some road, too) 1:05:22 [2] * 8.17 mi (8:00 / mi) +100m 7:42 / mi
ahr:133 max:152 slept:9.3 shoes: Brooks Trance 5 - 1

A few stints of running while scouting various potential BEAST venues, possibly SE of Seattle. In contrast to yesterday's achiness, my legs felt pretty darn good once I got warmed up (after being a bit stiff in the hamstrings, again, to begin with). The balls of my feet continue to be sensitive to rocks/bumps and maybe a little bruised.

Tuesday Sep 18, 2007 #

Note
slept:9.0

Running - Road / Track (some trail/grass, too) 1:10:26 9.39 mi (7:30 / mi) +195m 7:03 / mi
ahr:133 max:156 shoes: Brooks Trance 5 - 1

Ran from home up to Hamlin Park for some orienteering practice then back to Nathan Hale HS track to run intervals. My hamstrings were sore and clinchy, although stretching provided some temporary relief. My right knee (patellar area) and the balls of both feet hurt some, too. I guess last week's hike with a 50-pound pack was hard on my legs. I waited too long after breakfast to run, so I got hungry and ate a Clif Bar before starting the intervals.

Orienteering (sprintish) 24:04 [2] *** 2.92 km (8:15 / km) +100m 7:02 / km
ahr:136 max:149 20c shoes: Brooks Trance 5 - 1

Ran two courses from past training events at Hamlin Park consecutively: "Attack Points", 1.5 km, and "Short Course", 1.42 km. My mind began to wander midway through the second course, but once I took note of it, I had no problem refocusing.

Running - Road / Track intervals (track) 9:01 [4] 1.74 mi (5:11 / mi)
ahr:156 max:172 shoes: Brooks Trance 5 - 1

Ran some intervals at the NH HS track. The idea of running intervals seemed fun but hard to me, so I decided to run a ladder workout, but just in the "down" direction. I originally conceived of this workout as 1600, 1400, 1200, ... 400m, but then I realized that 7 km of intervals--up from 0 km the last few weeks (months?)--would be asking for trouble, especially the week before the Sprint Series Finals, so I trimmed the workout, then trimmed it some more after noting how my hamstrings felt today: 1000, 800, 600, 400m, with slightly less than equal time rest after the 1000 and the 600, but much more after the 800m, in order to heed an urgent call of nature--maybe the lingering effects of whatever intestinal bug I took home from Kiev.

My legs felt weird during this workout. I felt like I could have sprinted pretty well (if not for fear of my temperamental hamstrings), yet at interval speed, I felt like I was slow and plodding, more bounding than running. The rest of my body felt awkward, and the whole stride felt forced, sort of like when running hard in a duathlon or tri, just after hopping off the bike. My legs didn't burn but rather felt sort of dull and insensitive, but my breathing was heavy and it somehow felt hard to keep the pace up, so it was still not easy. I noted that I was running very close to my 5k PR pace, although it was daunting to imagine holding that pace for 12.5 laps. I guess it makes some sense that my body feels so awkward running at this pace, since I've done almost no interval training this year, whereas I've done much more power/sprint and threshold running. It's remarkable how specific the body's training adaptation is, and also how completely different running can feel from one workout to another!

Times, avg/max heart rates, and rest time:
3:15.0 155/168, 2:45 rest
2:34.4 158/171, 4:55 rest, restroom break
1:55.5 159/170, 1:52
1:16.2 152/172

Running - Road / Track warm up/down (track) 22:40 [2] 2.5 mi (9:04 / mi) +95m 8:07 / mi
ahr:140 max:156 shoes: Brooks Trance 5 - 1

Jog back home after intervals. My legs felt quite tired, although my hamstrings, which had hurt very little during the intervals, didn't feel any the worse for wear. Later in the day, I felt thirsty and drank quite a bit, so I think I got a bit dehydrated during today's running. On the way home, I discovered a tiny park around NE 117th St, between 36th and 35th Avenues NE. I ran on the little loop of trail through the park and fantasized about making a tiny O map at 1:1000 for a super sprint course.

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