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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ebone

In the 7 days ending Feb 17, 2008:

activity # timemileskm+m
  Orienteering4 4:06:26 20.57(11:59) 33.1(7:27) 770122c
  Running - Trail / Grass4 1:01:00 7.16(8:31) 11.52(5:18) 505c
  Running - Road / Track1 10:00 0.77(13:00) 1.24(8:05) 5
  Total6 5:17:26 28.5(11:08) 45.86(6:55) 825127c
averages - sleep:6.6

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Sunday Feb 17, 2008 #

Running - Trail / Grass warm up/down 1:45 [1] 0.21 mi (8:20 / mi)
slept:7.8 shoes: VJ Twister (US size 10.5) - 3

I jogged to the start. I didn't need to warm-up before orienteering today, since I was taking it easy.

Orienteering 1:06:46 [2] *** 9.8 km (6:49 / km) +170m 6:16 / km
ahr:148 max:157 22c shoes: VJ Twister (US size 10.5) - 3

I ran the blue day 2 course at Camp Miesenbach, again unofficially, since I'd worked on a part of the map and was the course consultant. I ran at an easy, upper aerobic pace for the whole course today. I navigated very smoothly and my legs felt fairly good. I had very little lost time, and if I were racing and ran this cleanly I would consider it a very good run.

My left knee (tendon/ligament on medial surface of tibia) flared up fairly early in the run, and I thought about dropping out, but I decided to continue and see if it got better. It did, but it was still sensitive and slightly sore afterward.

Saturday Feb 16, 2008 #


I get to watch some great competition at the Interscholastic Champs today!

Running - Trail / Grass warm up/down 12:30 [2] 1.7 mi (7:21 / mi) +15m 7:09 / mi
ahr:142 max:153 slept:6.4 shoes: Brooks Cascadia (gray)

A brisk warm up run before orienteering at Clement Scout Ranch.

Orienteering 56:52 intensity: (42:28 @2) + (14:24 @3) *** 8.9 km (6:23 / km) +160m 5:52 / km
max:169 24c shoes: VJ Twister (US size 10.5) - 3

I ran the blue course at the Interscholastic Champs. I worked on the map and was the course consultant, so this was a training run for me and not a real race. Since it was my easy week, I decided just to run hard in the early part of the course and then ease up for the rest. I ran a pretty aggressive pace for the first 10 controls (except for #6, an ~80m leg which I accidentally skipped), then took it easy for the remainder of the course. I felt pretty good in the middle, and it felt like I could have run quite fast if I had wanted to. I had one substantial mistake, where I took a fairly direct route when there was a faster around route, then tried to feel my way in to the control, overshot a bit, and took a minute to relocate.

Friday Feb 15, 2008 #

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 intensity: (8:18 @3) + (4:00 @4) *** 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.

Thursday Feb 14, 2008 #

Orienteering 1:12:30 intensity: (12:30 @1) + (1:00:00 @2) *** 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 intensity: (7:00 @2) + (3:00 @3) 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 #

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.

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