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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bill_l

In the 7 days ending Nov 24, 2007:

activity # timemileskm+mload
  Cycling3 5:10:00 34.8(8:55) 56.0(5:32)1015.0
  Run3 2:57:53 20.05(8:52) 32.27(5:31) 160413.6
  Orienteering1 2:52:07688.5
  Stretching7 1:35:0095.0
  Walking3 1:30:00 4.5(20:00) 7.24(12:26)180.0
  Total7 14:05:00 59.35 95.51 1602392.1
averages - sleep:7.4 rhr:47 weight:165.2lbs

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Saturday Nov 24, 2007 #

Stretching 10:00 [1]
slept:6.0 weight:166lbs

Orienteering race 2:52:07 [4] ***
shoes: Montrail Vitesse #2

Hawn, 1:15. 3-hour score-o.

19 of 31 controls. Didn't run the first two hours cleanly. A lot of stops. A lot of green. A number of entanglements with briar vines. Didn't do a good job of keeping my head in the map.

I got a late start this morning so got to the park at about 10:15, then had to wait for a master to come available to copy the map. By the time I was done, I didn't have any time to do a route plan.

Took a couple minutes to look at map, made final clothing selection, put on gaitors, stretched for a minute and then the start.

Since I'm doing a race next weekend, I'd decided ahead of time that I wasn't going to push really hard today. Didn't want to kill my legs like I did a couple weeks ago. Lack of a route plan reinforced that idea. But on the flipside, planning on the fly was an excellent exercise. As it turns out, my route or at least the control order, for the controls that I visited, matched Eric's, so I guess I did ok there.

Map and Route.

Ran clockwise on the eastern portion of the course starting with #6. Then north along base of cliff to a gap and up to #5. But it wasn't there.... Mismarked on master, or mishung? Found it at a knoll further up the spur. More problems at 15. Mishung for certain. Finally found it, but the punch was missing.

Bobble at 30 hurt because of the dark green. Caught error quickly, but lots of thorns and thick veg made for slow going.

More errors to 39, then trouble finding 39. Lots of time lost. Took a short break here to eat a snack and try to refocus on the map.

Spiked 36 and 37 and started to feel a little better. Saw Rick on the way to 38 and then saw Rudy at 38. Ran with Rudy for the rest of the course.

For the most part, I navigated straight to the circle, but the only thing I feel like I did really well today was catching my errors before they got really big.

2 comments on the course:

1. A number of controls could have been hung a bit higher, 6-12 inches off the ground or dropped inside a feature doesn't seem right. I've done this myself, but I won't do it again.

2. There weren't many controls that were suitable for beginners (and one of those was mishung!). My 7 year old would not have enjoyed the experience.

Friday Nov 23, 2007 #

slept:7.5 weight:165lbs

A minor Thanksgiving tragedy: Upon entering the kitchen this morning, I discovered the refridgerator door was not completely closed last night.... Most of the contents were at 50-60F. Alas, no leftovers this year. And I'd made enough turkey to cover 2 meals for the assemble masses.

Stretching 10:00 [1]

Run 26:06 [2] 3.0 mi (8:42 / mi) +60m 8:11 / mi
shoes: ASICS

Short Glendale loop. Cold, temp not so bad (34F), but high humidity and grey. Tough to get motivated.

Walking 30:00 [2] 1.5 mi (20:00 / mi)
shoes: ASICS

With Laura and Cleo.

Thursday Nov 22, 2007 #

Stretching 20:00 [1]
slept:7.0 weight:164lbs

wake-up and pre-run

Run 57:53 [3] 7.5 mi (7:43 / mi) +100m 7:25 / mi
shoes: ASICS

Glendale 5.5 + short loop around the hood.

Legs felt really good after a day off. Ran the last 2 miles at 7:28.

Cold: 36F, wind 13 mph WNW.

Wednesday Nov 21, 2007 #

Stretching 20:00 [1]
rhr:47 slept:8.0 weight:166lbs (rest day)

Stretching and foot exercises

Tuesday Nov 20, 2007 #

Stretching 10:00 [1]
slept:7.0 weight:165lbs

The plantar is a bit sore this morning from the run yesterday....

Cycling (Trail) 2:15:00 [4] 22.0 km (6:08 / km)
shoes: pearl cycle MTB

Chubb Trail with Matt, Rudy, and Joe. Rode from Lone Elk trailhead. Matt had some trouble staying upright. He went home with a nasty outline of the big chain ring (about a third of it) carved into his calf.

Great day for a ride! Mid 70's (F), mostly sunny. Wind would have been strong on a rode ride, not bad in the woods though.

My legs were dead which made for some tough climbs. Listed as intensity level 4 because my heart rate and breathing were both elevated for a majority of the ride. Then Rudy set a killer pace on the way back through the flood plain.

Need to adjust the rebound on the fork a bit. I noticed I was bouncing off a lot of stuff.

Came home and practiced putting the bikes in the canoe. The value of the practice will depend on how our canoe matches up in size and configuration with the race canoes.

Rest day tomorrow.

Walking 30:00 [2] 1.5 mi (20:00 / mi)

Monday Nov 19, 2007 #

Stretching 15:00 [1]

wake-up and pre-run

Run 1:33:54 [2] 9.55 mi (9:50 / mi)
shoes: ASICS #2

Route. Lots of hills. Not many really steep climbs, but a lot of 3 - 4% type of stuff.

Full race pack. Can tell I haven't been running. Had to stop 3 times to stretch the hams: after 6, 7, and 8 miles. Easy pace.

A great day out. 65F (72 now), breeze, mostly sunny. Supposed to have a high of 38F on Thursday with a chance of snow.

Cycling (MTB on the road) 50:00 [2] 17.0 km (2:56 / km)
shoes: pearl cycle MTB

Guestimating the time based on the distance.

Over to Grape Vine Wines to pick up a few bottles for Thursday, back home to lighten the pack, then over to Old Webster to shop for some new specs at SafeVision.

Sunday Nov 18, 2007 #

Stretching 10:00 [1]

wake-up and pre-ride

Cycling (Trail) 2:05:00 [3] 17.0 km (7:21 / km)
shoes: pearl cycle MTB

Chubb trail.

Put a new chain on the bike yesterday. Lots of problems with ghost shifting. Spent a lot of time adjusting the rear derail.

Trail was dry and loose. Started with about 32 psi in front and rear. Wasn't getting much grip on anything: loose gravel, roots, exposed rock. Dropped rear pressure to about 23 psi and did much better.

Felt a lot better about my riding abilities today but still plenty of room for improvement.

Walking 30:00 [2] 1.5 mi (20:00 / mi)

With Laura and Cleo.


Wore the ankle weights all afternoon and evening. Includes a trip to the grocery store. Not on the evening walk though, they were starting to rub.

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