Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ebone

In the 7 days ending May 3, 2009:

activity

time

miles

Orienteering

1:43:36

6.96

(14:53)

11.2

(9:15)

620

16c

Running - Road / Track

1:20:05

9.88

(8:06)

15.89

(5:02)

210

Running - Trail / Grass

9:25

1.09

(8:40)

1.75

(5:23)

Total

3:13:06

17.92

(10:46)

28.84

(6:42)

900

16c

averages - sleep:7.9

2:06

0:00

» now

Sunday May 3, 2009 #

Note
slept:7.0

C • Excellent 6

Running - Trail / Grass warm up/down (trail) 9:25 1.09 mi (8:40 / mi) +70m 7:13 / mi
ahr:145 max:167 shoes: VJ Twister (US size 10.5) - 4

Warm-up running before the U.S. Team Trials long distance race at Boggs Mtn., mostly on the way to the start. I had to make a toilet stop on the way there, then it took longer than I expected to get there, so I started the race with my shoes untied.

Orienteering race (long distance) 1:43:36 *** 11.2 km (9:15 / km) +620m 7:15 / km
ahr:154 max:169 16c shoes: VJ Twister (US size 10.5) - 4

I ran a fairly poor long distance race, botching controls #1 and #2 after stopping to tie my shoes, then being in a grouchy mood for most of the race, never really getting my running and navigation to gel, and having trouble paying attention and pushing myself to run hard. The good news is that my fitness is pretty good, given that I had some decent splits on the legs where nothing went seriously wrong. I comment in greater detail in tomorrow's log entry.

Running - Road / Track warm up/down (dirt road) 13:30 1.4 mi (9:40 / mi) +30m 9:04 / mi
ahr:121 max:140 shoes: VJ Twister (US size 10.5) - 4

I went for a warm-down jog--in fits and starts, since I kept stopping to talk to people--after my race.

Long Blue - Splits

Saturday May 2, 2009 #

Note
slept:9.1

Nap in the evening, before running the model event, then about 8 hours at night.

Middle Blue - Splits

Friday May 1, 2009 #

Event: US Team Trials & Return to Boggs Mountain A Meet

Note
slept:5.9

Sprint 3 - Splits

Thursday Apr 30, 2009 #

Note
slept:9.4

Wednesday Apr 29, 2009 #

Note
slept:7.0 (rest day)

My right calf hurts some today. I did SFND control scouting, and every time I got out of the car, it twinged, not right away, but after I had walked a few steps.

Tuesday Apr 28, 2009 #

Running - Road / Track (mostly road) 41:31 5.56 mi (7:28 / mi) +140m 6:56 / mi
ahr:138 max:157 slept:8.0 shoes: Brooks Adrenaline GTS 8 - 3

I ran from the Farrah house in Millbrae out the Sawyer Camp Trail North extension (dirt then paved part) to the trailhead with parking along Skyline, then back, taking Skyline instead of the dirt trail because it was too dark. I did 3 x 33-34 fairly fast strides (in <21 sec. each) on the way back, after I was fairly confident that my left calf would be okay. My legs generally felt good, although the chronic pain at the top of my right knee cap was there to some extent for most of the run.

Monday Apr 27, 2009 #

Running - Road / Track (road) 25:04 2.92 mi (8:35 / mi) +40m 8:14 / mi
ahr:128 max:147 slept:9.0 shoes: Brooks Adrenaline GTS 8 - 2

I went for an easy evening jog down the BGT until I was even with the near edge of the IMA and back. My left calf felt fine.

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