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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ebone

In the 7 days ending Feb 23, 2008:

activity # timemileskm+m
  Orienteering6 6:52:10 33.12(12:27) 53.29(7:44) 1660117c
  Running - Trail / Grass3 57:23 6.11(9:23) 9.84(5:50) 137
  Strength / Weights1 3:49
  Calisthenics / Dance1 2:30 0.19(13:09) 0.31(8:10)
  Total6 7:55:52 39.42 63.44 1797117c
averages - sleep:7.8

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Saturday Feb 23, 2008 #

Running - Trail / Grass warm up/down 6:27 intensity: (3:12 @1) + (3:15 @2) 0.76 mi (8:29 / mi) +20m 7:51 / mi
ahr:123 max:149 shoes: VJ Twister (US size 10.5) - 3

Warm-up run before orienteering.

Orienteering race (classic distance) 1:05:10 intensity: (1:03:10 @3) + (2:00 @4) *** 10.6 km (6:09 / km) +395m 5:11 / km
ahr:160 max:176 18c shoes: VJ Twister (US size 10.5) - 3

Day 1 blue course at the Western States O Champs. I ran hard and had several small mistakes and one large one.

Running - Trail / Grass warm up/down 11:30 [1] 1.0 mi (11:30 / mi) +12m 11:05 / mi
ahr:114 max:129 shoes: Brooks Cascadia (gray)

Warm-down jog after orienteering.

Orienteering race (sprint) 15:30 intensity: (10:00 @3) + (5:30 @4) *** 2.95 km (5:15 / km) +75m 4:40 / km
ahr:165 max:167 14c shoes: VJ Twister (US size 10.5) - 3

Sprint race at Western States Champs. I tried to run hard but my legs were quite tired, and the felt like they were on the verge of giving out several times. I made 2 x 15-second mistakes.

I don't believe the average and maximum heart rate numbers, because it appears that my watch was registering bogus readings.

Running - Trail / Grass warm up/down 10:00 intensity: (6:00 @1) + (4:00 @2) 1.03 mi (9:45 / mi) +20m 9:11 / mi
ahr:125 max:144 shoes: Brooks Cascadia (gray)

Warm-down jog after the sprint.

Friday Feb 22, 2008 #

Orienteering 29:27 intensity: (11:00 @1) + (18:27 @2) *** 4.2 km (7:01 / km) +40m 6:42 / km
ahr:127 max:149 14c shoes: Brooks Cascadia (gray)

Compass and detail-reading course at Arthur Pack Park in Tucson, AZ. U.S. Team Training activity. It was surprising how running just a little faster on a few legs resulted in some relatively big mistakes (given that I had set out the streamers).

Thursday Feb 21, 2008 #

Calisthenics / Dance (form drills) 2:30 [1] 0.19 mi (13:09 / mi)
shoes: VJ Twister (US size 10.5) - 3

Running drills at Italian Trap as part of U.S. Team training day.

Orienteering 37:05 [2] *** 4.94 km (7:30 / km) +180m 6:21 / km
ahr:138 max:158 6c shoes: VJ Twister (US size 10.5) - 3

The latter part of the contours-only training course at Italian Trap.

Running - Trail / Grass warm up/down 22:10 intensity: (12:00 @1) + (10:10 @2) 2.22 mi (10:00 / mi) +50m 9:21 / mi
ahr:124 max:139 shoes: VJ Twister (US size 10.5) - 3

Warm-up jog before strength intervals training (8:07), then jogging to the start of the middle/relay training (1:43), then warm-down after the middle/relay training (12:20).

Running - Trail / Grass intervals (dirt road) 5:31 [4] 0.9 mi (6:08 / mi) +35m 5:28 / mi
ahr:162 max:174 shoes: VJ Twister (US size 10.5) - 3

Strength intervals: 200+ meter runs interspersed with six different strength exercises. The second half of this 9:20 workout felt very tough.

Approximate 200+ meter interval times (may include some time spent finding a space to do the strength workout):
41.1, 47.2, 45.6, 47.0, 51.5, 46.4, 51.9

Strength / Weights (body weight exercises) 3:49 [4]
ahr:162 max:174

Six different exercises as part of strength intervals: crunches, maybe push-ups, modified mountain-climbers (with arms down in push-up position and hopping leg swings from behind out to the side, one leg back and one out to the side, then hopping so the side leg goes back and the back leg goes to the side), burpees, and a couple others.

Orienteering 31:58 intensity: (10:58 @2) + (15:00 @3) + (6:00 @4) *** 4.5 km (7:06 / km) +185m 5:54 / km
14c shoes: VJ Twister (US size 10.5) - 3

Relay/middle distance training at Chimney Rock. I started pretty hard and eased up toward the end.

The number of controls is a guess.

Wednesday Feb 20, 2008 #

Orienteering (control setting) 1:15:00 intensity: (25:00 @1) + (50:00 @2) *** 7.5 km (10:00 / km) +285m 8:24 / km
ahr:125 max:149 12c shoes: Brooks Cascadia (gray)

Control setting for contours-only course at Italian Trap, near Tucson, AZ.

Monday Feb 18, 2008 #

Orienteering 52:30 intensity: (31:00 @1) + (21:30 @2) *** 4.4 km (11:56 / km) +140m 10:18 / km
ahr:120 max:147 6c slept:7.8 shoes: VJ Twister (US size 10.5) - 3

U.S. Team training at Bastrop State Park. I shadowed William Hollowell for the first part of the rough compass training course, then ran the second part by myself. My left knee mostly felt fine running easy. My left Achilles tendon twinged a few times while running but wasn't sore afterward.

Orienteering tempo (tennis match O) 18:08 [3] *** 2.7 km (6:43 / km) +110m 5:35 / km
ahr:153 max:168 8c shoes: VJ Twister (US size 10.5) - 3

I ran a "tennis match" exercise in a trio with Tom Hollowell and Gabe Svobodny. We picked three segments of a short course, with fairly technical controls and short-to-medium length legs, and we ran each one hard, with one runner getting a 30-45 second head start and the other runners starting together and chasing. The person who arrives first at the final control of each segment wins the point for that segment. We took turns starting first. It was a fun way to bring some pressure to the training. I won three points--woo-hoo! :-)
Length, climb, # of controls, my time, and my avg/max HRs per segment:
1.01k, +35m, 3c in 7:00, 139/153
0.65k, +35m, 2c in 3:43, 157/168
1.05k, +40m, 3c in 7:25, 155/167

Orienteering 20:36 [2] *** 1.7 km (12:07 / km) +80m 9:49 / km
ahr:130 max:148 3c shoes: VJ Twister (US size 10.5) - 3

Gabe and I ran the rest of the course easy together, each running a leg by memory, not totally smoothly.

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.

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