Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ebone

In the 7 days ending Jan 19, 2010:

	activity	#	time	miles		km		+m
	Orienteering	5	6:45:43	31.65	(12:49)	50.94	(7:58)	1705	110c
	Running - Trail / Grass	4	1:17:58	9.72	(8:01)	15.64	(4:59)	200
	Walking	1	22:00	1.57	(14:00)	2.53	(8:42)	10
	Running - Terrain	1	4:03	0.44	(9:12)	0.71	(5:43)	8
	Total	6	8:29:44	43.38	(11:45)	69.81	(7:18)	1923	110c
averages - sleep:9.5

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Tuesday Jan 19, 2010 #

Event: Saguaro Training Mini-Week

Orienteering 33:00 [1] *** 3.0 mi (11:00 / mi) +60m 10:21 / mi
ahr:115 max:134 13c slept:7.7 shoes: Brooks Adrenaline GTS 8 - 4

I ran a direction-following training exercise at Sweetwater Preserve. The object was to mark one's spot on the map at each of 13 labeled streamers along the trails. Although the whole route was on trails, the trails were omitted from the map, so it was necessary to pay attention to the contours, rock features, and washes to follow one's location on the map. It was a fun exercise, and it seemed useful.

Orienteering (compass) 48:00 *** 4.9 km (9:48 / km) +50m 9:19 / km
15c shoes: Brooks Adrenaline GTS 8 - 4

I ran a window course at Arthur Pack Park, going at easy to very easy pace. Around each control, only a ~100m diameter circle of map was showing, and the rest was whited out. I have run courses like this before, usually fairly successfully, but this one was especially hard, because the streamer at each control was only a few inches long, the terrain features are subtle and highly parallel, and some of the legs were 300-500 meters long. I did pretty well early on, then spent several minutes milling around searching for a couple controls. My actual time out was about 53:30, but I'm not logging the longer stops, when my heart rate dropped substantially.

Monday Jan 18, 2010 #

Running - Trail / Grass warm up/down 5:00 [2] 0.55 mi (9:06 / mi) +10m 8:36 / mi
slept:9.6 shoes: Brooks Adrenaline GTS 8 - 4

Some jogging before and after the goat.

Orienteering 1:32:28 [2] *** 12.0 km (7:42 / km) +440m 6:31 / km
ahr:144 max:163 27c shoes: Brooks Adrenaline GTS 8 - 4

I ran easy for the Borrego goat, mostly orienteering well but making some errors that seemed to arise from concentration fatigue. The course was very fun. I ended up running by myself for almost the entire course and finished 2nd to Jon Torrance by a whopping 9 minutes.

Sunday Jan 17, 2010 #

Note
slept:9.0

Running - Trail / Grass warm up/down 8:30 [2] 1.03 mi (8:15 / mi) +20m 7:47 / mi
slept:9.0 shoes: Brooks Adrenaline GTS 8 - 4

I warmed up for orienteering, day 2 at Anza-Borrego Desert.

Orienteering race 53:16 [3] *** 8.6 km (6:12 / km) +330m 5:12 / km
14c shoes: VJ Twister (US size 10.5) - 4

I ran the Blue day 2 course at Anza-Borrego, starting out fast and focussed but losing a little steam after looking for the grossly-misplaced control #3 for nearly four minutes, then stopping for 1:20 to advise Sandra where to move it at #4. I picked up the intensity again in the second half, but then my legs felt pretty tired, and it was hard to move quickly. My actual elapsed time was 58:16, but I'm not logging the milling around and stopped time at #3 and #4.

Running - Trail / Grass 8:00 [1] 1.9 mi (4:13 / mi) +25m 4:03 / mi
shoes: Brooks Adrenaline GTS 8 - 4

I did some jogging after my race and before and after picking up controls.

Orienteering (control pick-up) 27:00 [2] *** 3.48 km (7:45 / km) +100m 6:47 / km
8c shoes: Brooks Adrenaline GTS 8 - 4

I ran to pick up some controls after my race, feeling pretty tired in the legs.

Orienteering 24:30 [2] *** 2.04 km (12:00 / km) +120m 9:16 / km
6c shoes: Brooks Adrenaline GTS 8 - 4

I ran easy through the Maze-O course at The Slot at Anza-Borrego.

Orienteering (control pick-up) 16:00 [1] *** 1.88 km (8:30 / km) +50m 7:30 / km
6c shoes: Brooks Adrenaline GTS 8 - 4

I picked up the sreamers I had placed for the model event.

Saturday Jan 16, 2010 #

Running - Trail / Grass warm up/down 19:25 [2] 2.43 mi (8:00 / mi) +65m 7:23 / mi
ahr:136 max:152 slept:8.6 shoes: Brooks Adrenaline GTS 8 - 4

I went for a warm up run before orienteering at Anza-Borrego Desert.

Orienteering race (classic) 1:08:14 [3] *** 7.8 km (8:45 / km) +380m 7:02 / km
ahr:155 max:170 13c shoes: VJ Twister (US size 10.5) - 4

I ran the day 1 Blue course at Anza-Borrego, making several small-to-medium misses and hesitations but no big time losses. The course was fairly technical, starting out in the complex and sharply-eroded badlands just downhill from The Slot. I felt nimble moving through the terrain, and my legs felt okay but not great. I placed third, 10 minutes behind Marc and 7 minutes behind Dani.

C • swiss rulez!! 1

Running - Trail / Grass warm up/down 17:03 [1] 1.71 mi (10:00 / mi) +50m 9:10 / mi
ahr:117 max:140 shoes: VJ Twister (US size 10.5) - 4

I jogged a few stints after the race, totalling 8:37, then I ran a few minutes to and from the start point for picking up controls.

Orienteering 23:15 [2] *** 3.1 km (7:30 / km) +55m 6:53 / km
ahr:135 max:146 2c shoes: VJ Twister (US size 10.5) - 4

I picked up a couple controls.

Running - Terrain intervals 4:03 [4] 0.44 mi (9:12 / mi) +8m 8:43 / mi
shoes: VJ Twister (US size 10.5) - 4

I ran the string O course four times, going harder on the first two runs and slowing down a bit to focus more on punching the 18 controls smoothly on the second two runs.

Friday Jan 15, 2010 #

Event: Anza-Borrego Orienteering Festival at Buttes Pass

Running - Trail / Grass 20:00 [1] 2.11 mi (9:30 / mi) +30m 9:06 / mi
ahr:118 shoes: VJ Twister (US size 10.5) - 4

I did some jogging before and mostly after the model event with Sandra.

Orienteering (model event) 20:00 [2] *** 2.3 km (8:42 / km) +120m 6:54 / km
ahr:123 max:151 6c slept:7.0 shoes: VJ Twister (US size 10.5) - 4

I ran and placed streamers for the model event at Anza-Borrego Desert.

Thursday Jan 14, 2010 #

Walking (with luggage) 22:00 1.57 mi (14:00 / mi) +10m 13:44 / mi
slept:7.0 shoes: Brooks Adrenaline GTS 8 - 4

A few stints of brisk walking and a little jogging while carrying my luggage for the trip to California and Arizona.

C • jealous! 1

Wednesday Jan 13, 2010 #

Note
slept:8.4 (rest day)

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