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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ebone

In the 7 days ending Nov 2, 2007:

activity # timemileskm+m
  Orienteering4 2:38:18 11.67(13:34) 18.79(8:26) 53514 /90c15%
  Running - Road / Track4 1:59:35 15.88(7:32) 25.56(4:41) 247
  Paddling / Rowing1 1:43:00 10.2(10:06) 16.42(6:16)
  Running - Trail / Grass1 3:00 0.38(8:00) 0.6(4:58) 6
  Calisthenics / Dance1 1:30 0.15(10:01) 0.24(6:13)
  Total5 6:25:23 38.28(10:04) 61.6(6:15) 78814 /90c15%
averages - sleep:6.7

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Friday Nov 2, 2007 #

Event: US Champs

Running - Road / Track warm up/down 5:10 intensity: (2:50 @1) + (2:20 @2) 0.63 mi (8:12 / mi)
ahr:127 max:158 slept:7.0 shoes: VJ Twister (US size 10.5) - 3

Jogging to the start of the U.S. Champs classic model event and back.

Orienteering (model event) 20:17 [2] *** 2.1 km (9:40 / km) +75m 8:12 / km
ahr:139 max:158 10c shoes: VJ Twister (US size 10.5) - 3

U.S. Classic Champs model event at Prince William Forest Park. The terrain was green, with lots of greenbriar, holly and laurel, which greatly reduced the visibility and runnability. I also navigated poorly, not keeping good map contact, not visualizing the terrain well, and not planning ahead. I resolved to do better a little later at the sprint model event.

Orienteering (model event) 16:02 [2] *** 2.07 km (7:45 / km) +25m 7:18 / km
ahr:137 max:157 8c shoes: VJ Twister (US size 10.5) - 3

U.S. Champs sprint model event. I orienteered better than I had in the classic model but still not well. I sprained my left ankle badly enough that I had to walk for 20-30 seconds, but I was able to resume jogging after that, and the pain went away within several minutes after that. My new O-shoes were stiff and uncomfortable, and they hurt the protuberance of my right heel significantly.

Running - Trail / Grass warm up/down 3:00 [2] 0.38 mi (8:00 / mi) +6m 7:37 / mi
ahr:137 max:148

A bit of additional warm-up running before the U.S. Sprint Orienteering Champs race. I was well warmed up after having done the model event.

Orienteering race (sprint) 15:32 [4] *** 2.9 km (5:21 / km) +100m 4:34 / km
ahr:170 max:176 spiked:14/18c shoes: VJ Twister (US size 10.5) - 3

U.S. Sprint Champs. I had a good run, with one true miss (~10 sec.) and only a few other small bobbles and hesitations. It didn't have the squeaky-clean feeling of a great run while I was doing it, but my legs felt strong in the forest, and it was good enough for the win.

I forgot to clear and check my SI card at the start, so I ran back and did that, and started only 20 seconds ahead of Lachezar Iliev, who came within a second or two of catching me on the short legs early in the course (around #8 was closest, I think). From the start and for the first third of my race, I thought about how screwed up it was that this happened and how it might unfairly help me if he overtook me, and I hoped I would be able to run fast enough to keep him behind me. Fortunately, I was able to stay in front of him at all times and--with the exception of my 10 second miss on control 6, which I corrected without breaking stride--I didn't make mistakes because of the pressure. I gapped him on the long leg from 9 to 10 and wasn't aware of him behind me after that.

After the race, my right heel was quite inflamed from the new shoe. I taped my left ankle, and it neither turned again nor was painful at all during or after the race--whew!

Running - Road / Track warm up/down (some grass, too) 13:15 intensity: (3:15 @1) + (10:00 @2) 1.56 mi (8:30 / mi) +12m 8:18 / mi
ahr:124 max:147 shoes: Brooks Trance 5 - 1

Warm-down jogging after the race.

Thursday Nov 1, 2007 #

Running - Road / Track (road) 31:30 [2] 4.4 mi (7:10 / mi) +90m 6:44 / mi
ahr:141 max:157 slept:4.7 shoes: Brooks Trance 5 - 1

Ran around the roads and regional paths near BWI airport: route. I felt pretty good, although my legs felt fatigued up the hills in the second half of the run. Midway through the run, I stepped in a hole running on some grass, and I nearly sprained my ankle.

Wednesday Oct 31, 2007 #

slept:6.0 (rest day)

Planned off day. I didn't wear a costume, but I ate some pumpkin seeds and Halloween candy.

Tuesday Oct 30, 2007 #

Orienteering 39:20 intensity: (36:20 @2) + (3:00 @4) *** 4.67 km (8:25 / km) +215m 6:51 / km
ahr:136 max:168 9c slept:7.7 shoes: Brooks Trance 5 - 1

At night, from the bottom of Interlaken Park, I ran the BEAST #3 orienteering course from this year, with an additional side trip or two and a few minutes out and back to the Park from the car. I also did 4 x 45 seconds hard surges during the run. I didn't do the hard runs at a regular interval, but I always had at least 1:30 jogging recovery in between.

Monday Oct 29, 2007 #

Running - Road / Track (road) 27:28 [2] 3.45 mi (7:58 / mi) +75m 7:27 / mi
ahr:140 max:159 shoes: Brooks Trance 5 - 1

Ran to Meadowbrook, ran the O course from a training event I organized some time ago (logged separately), then ran back home. I felt pretty good for most of the run, aside from the usual left hamstring pains.

Orienteering (sprint) 14:07 intensity: (10:07 @2) + (4:00 @3) *** 2.05 km (6:53 / km) +35m 6:21 / km
ahr:140 max:158 12c shoes: Brooks Trance 5 - 1

Ran O course at Meadowbrook at night. I had trouble keeping up with the navigation, which reminded me that concentration is important--a good thing to keep in mind for the coming weekend.

Yesterday's soreness from the paddling is almost gone.

Sunday Oct 28, 2007 #

slept:7.3 (rest day)

Planned rest day. Whoa--four training days this week! I hope I'm not overdoing it...

My back (lats and spinal erectors), gluteus, deltoid, and forearm muscles are all quite sore today, not surprisingly.

Saturday Oct 27, 2007 #

Paddling / Rowing (outrigger canoe) 1:43:00 intensity: (20:00 @1) + (50:00 @2) + (33:00 @3) 10.2 mi (10:06 / mi)
ahr:124 max:148 slept:7.7

Outrigger canoe practice with the Seattle Outrigger Canoe Club. Murray coordinated a MerGeo team training, and Kimberly, Peteris and I joined him in a boat. We went out for 2 hours, but we took some breaks to rest and receive coaching from our excellent mentor, John. He gave us many helpful tips on how to paddle properly and had us do a bunch of intervals.

After doing no paddling (of any kind) for months, I was apprehensive about this outing, but I survived it okay, probably better than I would have a 2-hour kayak paddle, in fact. I think I'm going to be sore tomorrow!

Running - Road / Track 5:00 intensity: (2:30 @1) + (2:30 @2) 0.6 mi (8:20 / mi)
shoes: Brooks Cascadia (lime green!)

Running from the car to the canoe launch for paddling and back afterward.

Orienteering race (Vampire-O) 53:00 intensity: (28:00 @1) + (22:00 @2) + (3:00 @3) *** 5.0 km (10:36 / km) +85m 9:46 / km
ahr:117 max:153 33c shoes: Brooks Trance 5 - 1

Ran the Vampire-O at Lynndale Park with Kimberly Shavender and Anna Urbanova. It was fun, as usual, but my team didn't do very well, also as usual, getting vamped twice when we had a bunch of punches and maybe a couple more times for good measure. The logged distance and control count are guesses. I can verify them when I have the map in front of me.

Running - Road / Track warm up/down 28:30 [2] 3.75 mi (7:36 / mi) +70m 7:11 / mi
ahr:132 max:155 shoes: Brooks Trance 5 - 1

A little after 11 p.m., I ran from home to the NH track for a baby threshold workout. I was thinking 3 x 1 mile, but I decided 4 x 1 km would be better. Then when I got to the track and had lethargic legs, even after warming up, I decided to cut it down further and just do 6 laps. Warmed up, did some form drills, and warmed down home.

Calisthenics / Dance (form drills) 1:30 [4] 0.15 mi (10:01 / mi)
shoes: Brooks Trance 5 - 1

A few form drills before my T run.

Running - Road / Track tempo (track) 8:42 [3] 1.49 mi (5:50 / mi)
ahr:156 max:164 shoes: Brooks Trance 5 - 1

2400m threshold run. Out of curiousity, I counted paces after the first lap, and I did 639 for 2000m (in 7:14), which comes out to 88 per minute--about right for this intensity, I guess. I felt fine but not great doing this workout.

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