Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ebone

In the 7 days ending Jul 26, 2008:

	activity	#	time	miles		km		+m
	Orienteering	5	6:06:18	31.13	(11:46)	50.1	(7:19)	1820	108c
	Running - Road / Track	4	1:27:47	8.44	(10:24)	13.59	(6:28)	75
	Running - Trail / Grass	3	1:11:01	8.18	(8:41)	13.17	(5:23)	240
	Walking	2	45:00	2.74	(16:26)	4.41	(10:13)	88
	Total	5	9:30:06	50.5	(11:17)	81.26	(7:01)	2223	108c
averages - sleep:7.5

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Saturday Jul 26, 2008 #

Note
slept:6.5 (sick) (rest day)

Travel day today: from Sweden to Norway by bus, then flight home via London Heathrow, where I navigated for Terry by Skype on two cell phone O courses just before boarding my transatlantic flight. The cell phone O was fun, and we did pretty well, only making a few significant mistakes, which Terry thinks her slowly-settling compass contributed to: Results

After being so pleased to get through this trip without getting sick or injured, I awoke this morning with a sore throat, the left side of the throat, to be precise. Other cold symptoms--sniffles and coughs--came on as the day progressed.

Friday Jul 25, 2008 #

Running - Road / Track warm up/down 7:15 0.78 mi (9:20 / mi) +5m 9:09 / mi
ahr:113 max:136 slept:9.0 shoes: VJ Twister (US size 10.5) - 3

I went for a short and easy warm-up jog before the O-Ringen chase started World Ranking Event. Since my legs were tired already from the last three days of racing, and from WOC before that, I planned to take it fairly easy and try to get through the course without bonking or falling down too much. Thus, I didn't think it was necessary to get a long warm-up.

C • Nice work! 2

Orienteering race (long distance) 1:30:05 *** 10.8 km (8:20 / km) +250m 7:29 / km
ahr:154 max:174 15c shoes: VJ Twister (US size 10.5) - 3

I ran the final chase-started day of O-Ringen. For me, the chase start was not very interesting, because many runners didn't start, and I saw none of my competitors until I was running to the second to last control and saw Brent Langbakk on his way to the last control, too far ahead for me to have any hope of chasing him down, even if he jogged it in.

The course was technical, but I mostly concentrated well and had a fairly steady--but not fast--run, with the exception of a 5-minute mistake on the third control (which was the first of two long legs.) The fastest runners took an hour or just over to complete the course, although most of them had the benefit of running together at some point.

Running - Road / Track warm up/down 10:00 [1] 0.83 mi (12:00 / mi) +5m 11:47 / mi
ahr:107 max:128 shoes: VJ Twister (US size 10.5) - 3

A mostly pro forma warm-down jog. The arch of my left foot hurt when I put much load on it. I guess I strained it, or more likely jabbed it on a rock while on the course. On the plus side, I avoided getting blisters of any consequence, and my right gluteus feels almost entirely better.

Thursday Jul 24, 2008 #

Running - Road / Track warm up/down (some trail/terrain, too) 24:00 [2] 2.4 mi (10:00 / mi) +35m 9:34 / mi
ahr:127 max:141 slept:6.6 shoes: Brooks Adrenaline GTS 8

To warm up for the World Cup middle distance race, I ran to the event center with my bags then to the chairlift up to the start, and a bit more up on top of the mountain.

Orienteering race (middle distance) 40:56 *** 7.03 km (5:49 / km) +190m 5:08 / km
ahr:167 max:178 15c shoes: VJ Twister (US size 10.5) - 3

I had my best run of the week in the World Cup middle distance race, which had relatively little climb and lots of downhill. My legs felt the best they have for the past few days, and I ran fairly well on the flats and downhills, although I still had quite a bit of trouble getting up the hills in the latter half of the course. I had about 2 minutes in lost time from four misses or overruns, along with a few other small losses of time, which are quite usual and harder to avoid than the aforementioned errors.

Most of the terrain was open alpine tundra with very low ground vegetation (heather, moss, lichen, etc.) a fairly good footing, although the ground was rocky or otherwise bumpy in places, and the vegetation was deeper in the reentrants and forest areas.

I very much enjoyed the terrain and course again today (and the weather was spectacular again, too.) I was the second starter and the first finisher, so Steve Palmer interviewed me briefly at the finish to get a runner's perspective on the terrain and course.

The stated course distance was 6.78km, but that doesn't include the 245m run to the start point, which was on the clock, so I'm counting it. The winning time of 31:38 (by Daniel Hubmann) is impressive to me, net downhill course notwithstanding.

C • 5 min/k 1

Running - Road / Track warm up/down 11:33 [1] 1.1 mi (10:30 / mi) +5m 10:21 / mi
ahr:115 shoes: VJ Twister (US size 10.5) - 3

Easy warm-down jogging after orienteering.

Walking 20:00 [1] 1.18 mi (17:00 / mi) +40m 15:23 / mi
shoes: Brooks Adrenaline GTS 8

Most of the walk back to the church from the event center, then to the cabin. (A little of the walk was less than intensity 1.)

Wednesday Jul 23, 2008 #

Running - Road / Track (road) 16:19 [1] 1.55 mi (10:30 / mi) +5m 10:24 / mi
ahr:115 max:133 slept:7.0 shoes: Brooks Adrenaline GTS 8

I jogged easily and walked a bit to get to the event center for today's race.

Running - Trail / Grass warm up/down 17:00 [2] 2.0 mi (8:30 / mi) +85m 7:30 / mi
ahr:138 max:153 shoes: VJ Twister (US size 10.5) - 3

Warm-up run to the start of the World Cup long distance race. My legs felt somewhat tired but more or less okay.

Orienteering race (long distance) 2:01:26 *** 15.8 km (7:41 / km) +700m 6:18 / km
ahr:157 max:168 28c shoes: VJ Twister (US size 10.5) - 3

I ran the World Cup long distance race at Närfjället. The course was a paired start format with a two minute interval, and there were two sets of butterfly loops. I started with an Estonian runner, who led up the hill to the first control, then slowed down and fell behind.

The terrain was a mix of alpine forest and above-tree-line tundra, with blander areas along with areas of intricate contour detail, particularly on the forested mountain slopes. The runnability was uniformly good, although it was slowed some by somewhat uneven or rocky ground in many places, and there were a very few patches of thick forest or slow swamp.

My legs were quite tired on the uphill sections, more so after the first 20 minutes or so of the race. I made mistakes in the technical parts on both butterfly loops, losing a few minutes each time. I also had a couple other mistakes, for a total of maybe 7-10 minutes of lost time. My legs were quite tired, and I had trouble moving well through the terrain (and the beginnings of cramping) starting at the hilly second set of butterfly loops, about 84 minutes into the race.

My optimistic goal for today was to run 1:50, and 2:00 was my satisfactory bench mark, so I'm satisfied but not delighted with this run. The course and terrain were both a real treat, and I feel fortunate to have had the opportunity to participate.

Running - Road / Track warm up/down 9:10 [1] 0.87 mi (10:30 / mi)
ahr:107 max:127 shoes: VJ Twister (US size 10.5) - 3

Easy warm-down jogging after orienteering.

Walking 25:00 [1] 1.56 mi (16:00 / mi) +48m 14:36 / mi
shoes: Brooks Adrenaline GTS 8

Walking from the event center back to the cabin.

Tuesday Jul 22, 2008 #

Orienteering 40:50 *** 5.5 km (7:25 / km) +205m 6:15 / km
ahr:145 max:162 10c slept:10.0 shoes: VJ Twister (US size 10.5) - 3

Training on the map from the 2007 Dalarna District Championships. I felt decent, but my legs were tired going up the hills. I may have gone to more than 10 controls; I don't remember.

Running - Trail / Grass (some gravel, terrain, too) 21:24 2.25 mi (9:30 / mi) +105m 8:18 / mi
ahr:146 max:162 shoes: Brooks Adrenaline GTS 8

I warmed up by running first in the parking area, then on the marked route to the start.

Orienteering race (sprint) 18:51 *** 3.17 km (5:57 / km) +100m 5:08 / km
ahr:169 max:177 17c shoes: VJ Twister (US size 10.5) - 3

World Cup race #9: This race was not my best work--probably somewhat below average for me. I started off well, but then I had a lapse of attention and took a bad route choice going to #5. I subsequently made a few other mistakes, for a total of about 1:20 in lost time, and I got really tired once the course flattened out (and climbed some). I think I'm pretty tired from WOC.

I ended up 4:30 behind the winning time. A good race would be 2-3.

Running - Road / Track warm up/down 9:30 [1] 0.9 mi (10:30 / mi) +20m 9:50 / mi
shoes: Brooks Adrenaline GTS 8

Easy warm-down jogging after the sprint orienteering (and after signing about a dozen autographs for the kids that mobbed the World Cup runners exiting the finish area).

Monday Jul 21, 2008 #

Event: Oringen 2008

Note
slept:6.5 (rest day)

Travel day from Olomouc, Czech Republic to Sälen, Sweden.

Sunday Jul 20, 2008 #

Running - Trail / Grass warm up/down 16:02 2.19 mi (7:20 / mi) +30m 7:02 / mi
ahr:142 max:168 slept:6.8 shoes: Brooks Adrenaline GTS 8

I went for a warm-up run, including some harder running, before the WOC relay. My legs felt fairly good, and I had a long stride.

Orienteering race (relay) 54:10 *** 7.8 km (6:57 / km) +375m 5:36 / km
ahr:170 max:180 23c shoes: VJ Twister (US size 10.5) - 3

I ran first leg of the WOC Relay, having a very good run, with just a few small mistakes and hesitations, but again having trouble with the uphill running. I was 25% behind the best time on the course. Part of that is no doubt forking variation--I mostly had long forkings--but mainly I'm just not a very good uphill runner. I was about half a minute behind the leader on control #6 (net downhill from the start), 1 minute on control #7 (slightly uphill), and 4 minutes behind on control #8 (1.3k leg with 85m uphill). 3 minutes is a lot to lose on one leg, even a long one.

I went out fast for the first 75m, momentarily taking the lead on the slightly downhill run out of the start. I'm not sure if that was good for my performance 5-10 minutes later when other runners were gradually passing me, then quickly pulling away on the big climb. I think I need to get to the point of running up Mt. Si in 45 minutes or so if I'm going to be competitive in WOC relays. I ran fairly well at the end of the course, as usual--even up the hill--coming in at the front of a group of four runners, including Lithuania, Portugal and Canada (Patrick Goeres, who lost a few minutes on a control in the middle, were I caught up with him).

Running - Trail / Grass warm up/down 16:35 1.75 mi (9:30 / mi) +20m 9:10 / mi
ahr:127 max:139 shoes: Brooks Adrenaline GTS 8

I went for a warm-down jog with Patrick after the relay.

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