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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ebone

In the 7 days ending Jan 6, 2013:

activity # timemileskm+m
  Cycling1 1:01:20 15.79(3:53) 25.41(2:25) 110
  Orienteering1 38:06 3.54(10:45) 5.7(6:41) 14015c
  Running - Road / Track1 5:00 0.42(12:00) 0.67(7:27) 25
  Total1 1:44:26 19.75(5:17) 31.78(3:17) 27515c
averages - sleep:8.5

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Saturday Jan 5, 2013 #

Event: COC Winter O' / WIOL #5: Point Defiance Park
 
Event: Tiger Mountain Fat Ass 25/50K
 

Running - Road / Track warm up/down 5:00 [1] 0.42 mi (12:00 / mi) +25m 10:07 / mi
slept:8.5 shoes: Inov-8 OROC 280 - 1

I did just a bit of jogging before orienteering at Pt. Defiance. My calves (soleus muscles) felt okay, better than yesterday, but still somewhat sore.

Orienteering race 38:06 intensity: (10:06 @2) + (25:00 @3) + (3:00 @4) *** 5.7 km (6:41 / km) +140m 5:57 / km
15c shoes: Inov-8 OROC 280 - 1

I ran a pretty steady but not so hard race. My calves were still sore from pushing so hard last weekend, and my legs and level of motivation otherwise felt so-so. I had one overrun but otherwise had a more or less error-free run. Peteris took second but made a large mistake (on #2, I think), so I beat him by over 4 minutes.

Cycling (mtb road) 1:01:20 intensity: (5:00 @1) + (56:20 @2) 15.79 mi (3:53 / mi) +110m 3:48 / mi
shoes: Nike ACG cycling shoes

I rode out the Burke-Gilman Trail to N 155th and back, plus a short out-and-back at the start to go back and get my rain jacket, since it was starting to drizzle.

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