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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ebone

In the 7 days ending May 16, 2010:

activity # timemileskm+m
  Orienteering3 4:41:41 26.58(10:36) 42.77(6:35) 111592c
  Running - Trail / Grass2 1:04:06 7.35(8:43) 11.83(5:25) 170
  Running - Road / Track1 32:20 4.17(7:45) 6.71(4:49) 35
  Total4 6:18:07 38.1(9:55) 61.31(6:10) 132092c
averages - sleep:6.7

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Sunday May 16, 2010 #

Running - Trail / Grass warm up/down (some road, too) 10:20 [2] 1.29 mi (8:00 / mi) +30m 7:28 / mi
ahr:130 max:152 slept:7.0 shoes: VJ Twister (US size 10.5) - 4

I warmed up by running to the start of the Team Trials long distance race at Jackie Jones Mtn, then I ran back and forth on the trail by the start to do some additional warming up and light running drills. My legs felt tired, but I still had a good stride and a feeling of strength. My left VMO muscle felt fine and my right toe was significantly less sore than it was yesterday after the races.

Orienteering race (long) 1:38:18 intensity: (30:00 @2) + (1:03:18 @3) + (5:00 @4) *** 12.7 km (7:44 / km) +675m 6:07 / km
ahr:159 max:175 28c shoes: VJ Twister (US size 10.5) - 4

I ran the Team Trials long distance race, having another competent but not great run. There were only a small number of controls to which I was not successful in navigating directly (if a bit slowly or hesitantly) to the correct spot. On a few others, I had moments of confusion or near parallel errors that I slowed significantly to puzzle out. I felt like I ran very little of the race at full, ideal racing speed, but I also kept moving pretty expeditiously almost the whole time. The most notable exception to this was control 25, where I lost focus, stopped paying close attention to the map, and ended up bumbling through the green, falling down a couple times, once smacking my thumb and pelvis on a rock, and struggling with hamstring cramps. I also missed the control a bit to the right. After that, I refocussed and tried to expend whatever energy remained in my legs on the running-intensive final few controls. Given that it is early in the racing year and that I've had some problems recently putting together good long distance runs, I'm quite pleased with this race.

And of course, it's also nice to finish the trials with two wins and a 2nd place!

Saturday May 15, 2010 #

Running - Trail / Grass warm up/down (mostly trail) 14:09 intensity: (10:09 @2) + (4:00 @3) 1.93 mi (7:20 / mi) +60m 6:41 / mi
ahr:140 max:162 slept:7.3 shoes: VJ Twister (US size 10.5) - 4

I warmed up before the middle distance race of the U.S. Team Trials, at Rockhouse Mountain. My legs felt fairly good, and I had a long stride. Stride length--an indicator of muscle power--is the best predictor of my physical performance, so I was happy about this.

Orienteering race (middle) 36:08 intensity: (5:00 @2) + (28:08 @3) + (3:00 @4) *** 4.8 km (7:32 / km) +180m 6:20 / km
ahr:163 max:171 20c shoes: VJ Twister (US size 10.5) - 4

I ran the middle distance Team Trials race, having a slow and tentative start as I remembered how to navigate. I got into it and had a pretty good second half, so it was a solid run overall.

Running - Trail / Grass (mostly trail) 19:17 [2] 1.88 mi (10:15 / mi) +60m 9:19 / mi
ahr:126 max:143 shoes: VJ Twister (US size 10.5) - 4

I jogged back to the assembly area after my middle race.

Running - Trail / Grass warm up/down (mostly grass) 10:00 [2] 1.25 mi (8:00 / mi) +15m 7:43 / mi
ahr:134 max:159 shoes: VJ Twister (US size 10.5) - 4

I warmed up for the Team Trials sprint race at Lake Welch. My legs felt somewhat tired but still pretty good.

Orienteering race (sprint) 12:15 intensity: (7:00 @3) + (5:15 @4) *** 2.4 km (5:06 / km) +60m 4:32 / km
ahr:165 max:175 19c shoes: VJ Twister (US size 10.5) - 4

I ran the Team Trials sprint race, starting strongly but then having my usual hesitations and map-reading slow-downs. My legs felt tired after the first 6 controls, and I could still run fast but had to apply more effort and attention to do so, which is a challenge while concentrating on the map reading. I gave myself a scare when I started going from #14 to #16, but I had caught my mistake by the time I hit the paved path so only lost about 10-15 seconds there. All-in-all, it was a fairly typical sprint run for me, and I was satisfied to place second among Trials racers. My watch recorded my maximum HR as 181, but the surrounding readings indicate that this must be an erronious reading, so I'm calling it 175 (only 4 bpm higher than the highest confirmed reading.).

Running - Trail / Grass warm up/down 10:20 [1] 1.0 mi (10:20 / mi) +5m 10:11 / mi
ahr:120 max:132 shoes: VJ Twister (US size 10.5) - 4

I did some jogging to warm down after the sprint race.

Friday May 14, 2010 #

Running - Road / Track (some grass/dirt, too) 32:20 intensity: (4:20 @1) + (28:00 @2) 4.17 mi (7:45 / mi) +35m 7:33 / mi
ahr:130 max:155 slept:7.0 shoes: Brooks Adrenaline GTS 8 - 3

I dragged myself out of bed from my nap and went for a pre-dinner evening run from our motel (Windsor Motel). My legs and heart were slow to start with, but I felt okay once I got warmed up, and I even pushed the pace a bit. The weather was warm, sunny, and muggy. It's distinctly less pleasant to exercise in humid conditions; it's remarkable that active people--and even some top athletes--tolerate living in this part of the country. I guess one just makes a habit of immediately showering and retreating to air conditioned environs.

Thursday May 13, 2010 #

slept:4.2 (rest day)

My left VMO still hurt a bit in the morning, so I decided to take a cautious approach and take another rest day, which should help freshen up my legs to race, anyway.

Wednesday May 12, 2010 #

slept:7.1 (rest day)

My left vastus medialis feels somewhat better today, but it still hurts during most activity, including walking up or down stairs, so I stayed with my decision not to train today.

Tuesday May 11, 2010 #

Orienteering (control setting/pick-up) 2:15:00 intensity: (50:00 @1) + (1:15:00 @2) + (10:00 @3) *** 14.21 mi (9:30 / mi) +200m 9:06 / mi
25c slept:7.3 shoes: Brooks Adrenaline GTS 8 - 4

Running to set and pick-up controls for BEAST race #2 at Soaring Eagle Park. Time, distance, and climb are approximate, and actual times--including stops to hang and pick-up markers--were around 55, 32, and 62 minutes. My left vastus medialis oblique muscle began hurting (spasming, I'm guessing) while I was picking up controls, and it hurt quite a lot toward the end and afterward, even though I was going quite slowly and at an easy effort. It still hurt when I got in bed a while later, so I iced it and took 800mg ibuprofen.

Monday May 10, 2010 #

slept:7.2 (rest day)

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