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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ebone

In the 7 days ending Jan 23, 2010:

activity # timemileskm+m
  Orienteering7 9:45:30 46.25(12:40) 74.44(7:52) 2450162c
  Running - Trail / Grass5 2:27:45 18.05(8:11) 29.04(5:05) 295
  Running - Road / Track2 17:00 2.28(7:28) 3.67(4:38) 10
  Calisthenics / Dance1 3:00 0.25(12:01) 0.4(7:28)
  Total7 12:33:15 66.83(11:16) 107.55(7:00) 2755162c
averages - sleep:9.5

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Saturday Jan 23, 2010 #

Running - Road / Track warm up/down (road) 9:00 [2] 1.17 mi (7:40 / mi) +10m 7:28 / mi
slept:7.8 shoes: Brooks Adrenaline GTS 8 - 4

I warmed up before orienteering at Ironwood. My legs felt very tired.

Orienteering race (classic) 58:21 intensity: (40:00 @2) + (14:21 @3) + (4:00 @4) *** 9.7 km (6:01 / km) +100m 5:43 / km
20c shoes: VJ Twister (US size 10.5) - 4

I ran the day 1 Blue course at Ironwood, having a fairly good but not great run. The terrain was mostly quite open and fast, but the subtle and similar features made it tricky, and it was difficult to run full speed and still maintain contact. Even being pretty careful, I made two mistakes of about 1 minute each, along with several small misses and hesitations. Boris had a couple large misses and ran 72 minutes, and Rafi ran mostly clean and won in 48:27.

Running - Trail / Grass (trail) 55:00 intensity: (20:00 @1) + (35:00 @2) * 6.21 mi (8:51 / mi) +90m 8:29 / mi
shoes: Brooks Adrenaline GTS 8 - 4

I ran to mark the course for the Chase The Sun Trail Run.

Friday Jan 22, 2010 #

Orienteering 1:05:00 intensity: (15:00 @1) + (50:00 @2) *** 6.0 km (10:50 / km) +310m 8:37 / km
ahr:128 14c slept:7.7

Easy orienteering at Chimney Rock. My legs felt tired, but it was fun to be out in the rocky desert with the creeks flowing and the gray clouds looming.

Thursday Jan 21, 2010 #

Running - Road / Track warm up/down 8:00 [2] 1.1 mi (7:15 / mi)
slept:7.3 shoes: Brooks Adrenaline GTS 8 - 4

I went for a warm-up run before running O-tervals at Catalina State Park. The weather was very blustery, with strong wind gusts, ominous-looking clouds, and a few raindrops.

Calisthenics / Dance warm up/down (form drills) 3:00 intensity: (2:00 @2) + (1:00 @4) 0.25 mi (12:01 / mi)
shoes: VJ Twister (US size 10.5) - 4

My legs felt a bit tight from the heavy training load, so I did some form drills to help loosen and activate my muscles before orienteering.

Orienteering intervals (O-tervals) 1:03:00 intensity: (15:00 @1) + (30:00 @2) + (12:00 @3) + (6:00 @4) *** 6.5 km (9:42 / km) +180m 8:31 / km
17c shoes: VJ Twister (US size 10.5) - 4

O-tervals at Catalina. The terrain was rocky and prickly, so it was hard to run truly full speed over many parts, but it was a great fartlek workout and good technical training.

Running - Trail / Grass (trail) 53:30 [2] * 6.25 mi (8:34 / mi) +90m 8:12 / mi
max:150 shoes: Brooks Adrenaline GTS 8 - 4

I ran the course for Saturday's Chase The Sun Trail Run, in order to confirm the route and make sure there would be no surprises when I mark the couse on event day. My legs felt moderately tired, and my heart rate mostly remained a bit low, in the mid 130s. I made several little stops to determine the mile marker locations.

Wednesday Jan 20, 2010 #

Running - Trail / Grass warm up/down (muddy road) 11:35 [2] 1.49 mi (7:46 / mi) +30m 7:19 / mi
slept:8.6 shoes: Brooks Adrenaline GTS 8 - 4

I went for a warm-up run before starting the head-to-head/relay course, where I was told I would be racing Boris. After getting back from over 9km of control setting, however, Boris' injury was too sore, so I just started a while after everyone else and played catch-up.

My watch memory is malfunctioning again--displaying gibberish instead of my saved workout files--so I can't view the data from my stored runs.

Orienteering 48:55 intensity: (30:00 @2) + (13:00 @3) + (5:55 @4) *** 7.5 km (6:31 / km) +320m 5:23 / km
11c shoes: VJ Twister (US size 10.5) - 4

Head-to-head training course at Kentucky Camp. It was an interesting course, and I ran it as a fartlek workout, going at medium-to-hard effort some of the time and cruising for much of the way.

Running - Trail / Grass (muddy road) 6:10 [1] 0.62 mi (10:00 / mi) +30m 8:41 / mi
shoes: VJ Twister (US size 10.5) - 4

After the morning course, I jogged down to the old Kentucky Camp and back to look at the old buildings and interprettive signs.

Orienteering 56:00 [2] *** 7.0 km (8:00 / km) +390m 6:15 / km
11c shoes: VJ Twister (US size 10.5) - 4

After lunch, I ran a route-choice training course with Boris. Most of the legs were interesting and fun and afforded at least two different major routes, often along with some micro-route variations. My total time out was about 76 minutes, but that includes something like 20 minutes of stops to regroup and discuss after each leg.

Tuesday Jan 19, 2010 #

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 intensity: (26:00 @1) + (22:00 @2) *** 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.

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