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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ebone

In the 7 days ending Sep 7, 2009:

activity # timemileskm+m
  Orienteering4 3:46:08 21.58(10:29) 34.73(6:31) 94067c
  Running - Trail / Grass2 20:06 1.02 1.64 20
  Total4 4:06:14 22.6 36.37 96067c
averages - sleep:6.9

» now

Monday Sep 7, 2009 #

Running - Trail / Grass warm up/down 5:40 [2] 0.67 mi (8:30 / mi) +10m 8:07 / mi
ahr:122 max:153 slept:7.5 shoes: VJ Twister (US size 10.5) - 4

I went for a short warm-up run before the goat.

Orienteering race (goat) 1:19:58 intensity: (4:00 @2) + (1:05:58 @3) + (10:00 @4) *** 14.06 km (5:41 / km) +300m 5:08 / km
ahr:164 max:177 24c shoes: VJ Twister (US size 10.5) - 4

I ran the Rocky Mountain Goat at the excellent Remarkable Flats map. I may add more later, but I mostly pushed hard, leading most of the way and edging out Owen Baird and Jordan Laughlin.

I give myself an A for the physical performance and a B- for the technical performance, since I repeatedly ran hard to make a break, only to make a small miss and allow Owen and Jordan to catch back up.

Left ankle/achilles report: I rolled it hard once, I think to the outside, and it sort of hurt below the outside ankle bone protuberance for about the first half of the race. I felt a pop in my achilles tendon, and it hurt a bit--just a very little bit--during the race, but it became quite sore and stiff afterward and during the beginning of the drive home.

Sunday Sep 6, 2009 #

Orienteering 41:08 [2] *** 4.9 km (8:24 / km) +175m 7:07 / km
ahr:136 max:156 11c slept:10.1 shoes: Brooks Adrenaline GTS 8 - 2

I ran at an easy effort through the green course at the Happy Jam map, mostly navigating okay but making a few mistakes. I ran in running shoes instead of O shoes, in order to put less strain on my left ankle and achilles tendon, and after being stiff when I woke up this morning, it felt fine for just about the whole run...except that I jammed my heel on a downed log while walking and looking at the map in a green area with juniper undergrowth (as I was bumbling my way into #7). It wasn't as bad as yesterday, perhaps since I was walking, but it still hurt a whole lot. The pain went away more quickly today, though.

Saturday Sep 5, 2009 #

Running - Trail / Grass warm up/down 3:30 [2] 0.35 mi (10:00 / mi)
ahr:119 max:133 slept:0.5 shoes: VJ Twister (US size 10.5) - 4

I went for a very brief jog before orienteering at Pelican Bay.

Orienteering race (middle distance) 42:58 intensity: (4:00 @2) + (32:58 @3) + (6:00 @4) *** 6.44 km (6:40 / km) +180m 5:51 / km
ahr:161 max:175 19c shoes: VJ Twister (US size 10.5) - 4

I ran the red course at Pelican Bay, a course that was pretty close in length for what a middle distance blue course should be. It was also very middle-ish in character, with an emphasis on efficient and accurate reading of many map details.

My approach was to run fairly hard today. In contrast to the last couple days, when I ran easier and navigated pretty efficiently, I found myself losing time to hesitations, small misses and poor micro-routes. In other words, I was outrunning my ability to navigate well today. I probably lost at least 2-3 minutes in navigational sloppiness.

I aggravated my injury early in the course, jamming my heel (and thereby compressing my achilles tendon or something near it) leaving #6. It was excruciatingly painful, and I had to walk/hobble to #7. I began to jog again to #8, and by half way to #10, the pain had almost entirely vanished, and I was running more or less full speed, except on the downhills, where I've been holding back at least a bit ever since I first got this injury nearly a year ago. I probably lost about a minute to the mishap (1.5 minutes at most).

The climb is a guess, based on my watch (under)measuring 140m.

Running - Trail / Grass warm up/down 10:56 intensity: (7:00 @1) + (3:56 @2) +10m
ahr:119 max:152 shoes: VJ Twister (US size 10.5) - 4

I did some easy warm-down jogging--in a few pieces--after my race.

Friday Sep 4, 2009 #


Thursday Sep 3, 2009 #

Orienteering 1:02:04 intensity: (47:04 @2) + (15:00 @3) *** 9.33 km (6:39 / km) +285m 5:46 / km
ahr:156 max:169 13c slept:7.5 shoes: VJ Twister (US size 10.5) - 4

I ran the Red training course at Bisbee Hill, going at an easy-to-moderate intensity, although a bit more toward the moderate end, given the altitude. It was a fun course and terrain, and it was good to get a run in after the long drive and couple days off.

In the interest of preparing for WOC 2010, I had decided to focus on keeping good map contact and trying to pick up on most of the details along the way, and I did a so-so job of it. I kept good map contact (and had only about a minute of lost time), but I certainly had periods of zoning out and running when I could get away with simplifying.

I ran carefully in the rough-footing sections, and my ankle/achilles mostly felt okay. I did stumble and twinge it significantly once, but it felt better as the run progressed from that point. There was slight pain in my achilles for much of the run on the uphill sections.

Wednesday Sep 2, 2009 #

slept:6.0 (rest day)

Driving with Terry to Laramie Daze.

Tuesday Sep 1, 2009 #

slept:8.3 (rest day)

Mapping all day.

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