Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ebone

In the 7 days ending Feb 15, 2008:

	activity	#	time	miles		km		+m
	Orienteering	3	4:15:13	16.4	(15:33)	26.4	(9:40)	980	101c
	Running - Road / Track	2	1:26:13	11.41	(7:33)	18.36	(4:42)	180
	Running - Trail / Grass	3	1:13:45	8.31	(8:53)	13.37	(5:31)	112	5c
	Cycling	1	1:00:24	13.45	(4:29)	21.65	(2:47)	235
	Strength / Weights	1	18:00
	Total	6	8:13:35	49.57		79.78		1507	106c
averages - sleep:6.4

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Friday Feb 15, 2008 #

Event: Interscholastic Champs

Orienteering (control checking) 20:00 [1] *** 1.7 km (11:46 / km) +40m 10:32 / km
32c slept:8.9 shoes: Brooks Cascadia (gray)

I walked around part of the day 1 Interscholastic Champs competition area at Clement Scout Ranch in order to make sure that the e-punch boxes were working and that the controls were in place and otherwise in good order. The SI card I was using filled up, so I had to leave several controls for later. My total time out was nearly 1.5 hours, but most of it was spent standing at controls or walking at sub-training intensity.

Orienteering (control checking) 18:00 [2] *** 2.4 km (7:30 / km) +45m 6:51 / km
ahr:132 15c shoes: Brooks Cascadia (gray)

I used the rest of the control checking as my warm-up run before the sprint.

Running - Trail / Grass warm up/down 4:00 [2] 0.5 mi (8:00 / mi) +5m 7:45 / mi
ahr:138 max:160 shoes: VJ Twister (US size 10.5) - 3

A bit more warm-up running before the sprint.

Orienteering race (sprint) 12:18 *** 2.3 km (5:21 / km) +65m 4:41 / km
ahr:160 max:170 12c shoes: VJ Twister (US size 10.5) - 3

I had a decent sprint race, mostly keeping moving well, but making a few smallish mistakes (1x miss, 1x route error, 1x stop early: maybe 30 seconds worth?) I couldn't get my heart rate up very high, so I guess my legs are still carrying some training fatigue.

Running - Trail / Grass warm up/down 10:00 [2] 1.2 mi (8:20 / mi) +5m 8:14 / mi
ahr:129 shoes: Brooks Cascadia (gray)

Warm-down run after the sprint race. My max heart rate was recorded as 164 during this run, but I suspect that's a spurious reading.

Sprint A - Splits

Thursday Feb 14, 2008 #

Orienteering 1:12:30 *** 8.0 km (9:04 / km) +290m 7:40 / km
ahr:133 max:155 17c slept:9.3 shoes: Brooks Cascadia (gray)

I ran around Bastrop State Park to check out the controls for next Monday's training. The mix of oak leaves and pine needles was very slippery, and I went down several times. I think it might have helped if I were to have worn O shoes, but I'm not sure. My legs felt tired today, but running slowly wasn't hard.

Wednesday Feb 13, 2008 #

Running - Road / Track (with luggage) 10:00 0.77 mi (13:00 / mi) +5m 12:45 / mi
slept:4.7 shoes: Brooks Adrenaline - 1

A few stints of running/shuffling or brisk walking while carrying my luggage en route to and at the airport to go to Texas. I brought a tent and control markers, so my big duffel was especially stuffed and heavy. My forearm muscles gave out when I was running to the bus stop; fortunately, I was only 20m away from the stop, so it was a fine time to put my duffel down and rest.

Tuesday Feb 12, 2008 #

Running - Trail / Grass (map run) 31:18 [1] * 3.24 mi (9:40 / mi) +25m 9:26 / mi
ahr:118 5c slept:2.0 shoes: Brooks Adrenaline - 1

I went for a very easy run around the Arboretum, mostly on the Union Bay canoe O map, but partly on the Arboretum trail map (which I just spent some time augmenting). I did 6 x 25 fast strides during the run, which I've logged separately. I visited a few (virtual) controls, but mostly just thumbed the map.

In contrast to Sunday's run, this one was pure joy. It felt really good to run, and I enjoyed looking across the slate bay and seeing trees along the shore and the hill of Laurelhurst gilded by the rays of the setting sun peeking under the clouds.

Running - Trail / Grass intervals (most trail, some pavement) 1:27 [5] 0.31 mi (4:40 / mi)
shoes: Brooks Adrenaline - 1

6 x 25 fast strides, with 1:15 jogging recovery during my easy jog at the Arboretum. It felt good to turn my legs over quickly.

Monday Feb 11, 2008 #

Note
slept:7.2 (rest day)

My left knee is fine now, but my right knee (around upper patella) often hurts a little under load (standing up from sitting, stairs, etc.) I came across my old running log that I used sporadically from 1990-92. Maybe I'll enter some of it in Attackpoint for entertainment and to archive the data.

Sunday Feb 10, 2008 #

Cycling (mtb road) 29:16 [2] 6.7 mi (4:22 / mi) +130m 4:07 / mi
ahr:136 max:154 slept:7.3 shoes: Nike ACG cycling shoes

Rode to Bruce's house to pick up a map of the nearby parks, so that I could get in some orienteering practice, instead of just going for a run.

Orienteering 2:12:25 *** 12.0 km (11:02 / km) +540m 9:00 / km
ahr:122 max:146 25c shoes: Brooks Cascadia (gray)

I went for a night O run at Big Finn Hill, O.O. Denny and St. Edward. The run was generally not fun, and I wondered whether it was even useful from a training standpoint or amounted simply to beating a dead horse. My legs felt tired and weak, and I felt lethargic and somewhat sleepy for most of the run. I had to push myself just to get my heart rate up into the mid 130s. I perked up a bit for the last 20-30 minutes, and my legs felt like they had a bit of pep toward the end.

Cycling (mtb road) 31:08 [2] 6.75 mi (4:37 / mi) +105m 4:24 / mi
ahr:127 max:153 shoes: Nike ACG cycling shoes

I rode home from Bruce's after hanging out for a while.

Strength / Weights (body weight exercises) 18:00 [1]

Pelvis/hip lifts (standing on one foot and lifting the other side of the pelvis up), some ankle exercises, and the usual upper body and core stuff.

Saturday Feb 9, 2008 #

Running - Road / Track warm up/down 12:30 1.8 mi (6:57 / mi) +5m 6:53 / mi
ahr:147 max:162 slept:5.7 shoes: Brooks Adrenaline - 1

Ran to Nathan Hale and a little back and forth on the track to warm up for the 2-mile Grand Prix race. My legs felt slightly better than they did yesterday, but they were still quite tired.

Running - Road / Track race (track) 10:43 [4] 2.0 mi (5:21 / mi)
ahr:172 max:182 shoes: Nike Zoom Waffle - Husky color

2-mile Grand Prix series race. Since I felt lousy--sore and tired from a hard week of training--leading up the event, I gave myself permission not to push, and I just cruised comfortably fast. My heat (the second fastest) went out really fast; I hung back and still ran a 76 first lap--d'oh! I was sure I would pay dearly by dying later, but the rest of the run went pretty well, after all. Actually, I'm very pleased with this performance, given the time of year and it being on tired legs. My splits and avg/max HRs: 75.9 153/172, 80.9 173/174, 80.9 174/175, 81.5 176/177, 81.8 175/176, 81.3 174/176, 82.4 176/179, 78.7 177/182

I saw Dean Vergillo (COC and Eastside Runners member) running the first race, and he brought up the tail end of the field with a 10:20--good for him! I saw Sally Bergesen and Liz Stahl there, too. Sally ran 11:24, nearly half a minute faster than she had in the previous series event, a 2-mile road run. Liz ran a 6:20-something first mile--not good for her--and called it a day. Sally (W40?) wasn't the top woman, though, as one of the Club Northwest women was in my heat. I wondered how she did, so I asked Liz after the race:
Me: "How did Lauren Matthews do?"
Liz: "You mean Megan Johnson?"
Me: "Oh, yeah. I always confuse the two of them."
Here's a picture of Lauren just in front of Megan at a cross country race. Liz kindly pointed out that they really don't look all that much alike. Anyway, Megan ran 10:59.

Running - Road / Track (road) 53:00 [2] 6.84 mi (7:45 / mi) +170m 7:12 / mi
ahr:138 shoes: Brooks Adrenaline - 1

After the 2-mile run, I ran to GHCU to make a deposit, then to Hamlin, on the trails there, including a threshold run (logged separately), and back home. My legs felt tired but not tired to the point that I felt like I couldn't really run properly.

Running - Trail / Grass 21:30 [2] 2.21 mi (9:44 / mi) +65m 8:55 / mi
ahr:134 max:148 shoes: Brooks Adrenaline - 1

The easy part of my running at Hamlin.

Running - Trail / Grass tempo 5:30 [3] 0.85 mi (6:28 / mi) +12m 6:12 / mi
ahr:156 max:161 shoes: Brooks Adrenaline - 1

I ran moderately hard (around threshold pace) from the North part of the park down to where I had stashed my pack at the South end.

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