Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ebone

In the 7 days ending Jan 25, 2010:

	activity	#	time	miles		km		+m
	Orienteering	6	7:11:39	34.63	(12:28)	55.73	(7:45)	1560	119c
	Running - Trail / Grass	3	2:06:15	14.57	(8:40)	23.44	(5:23)	240
	Running - Road / Track	4	31:20	4.39	(7:08)	7.06	(4:26)	25
	Walking	1	18:00	1.0	(18:00)	1.61	(11:11)	15
	Running - Terrain	1	8:00	0.67	(12:00)	1.07	(7:27)	10
	Calisthenics / Dance	1	3:00	0.25	(12:01)	0.4	(7:28)
	Total	7	10:18:14	55.5	(11:08)	89.32	(6:55)	1850	119c
averages - sleep:7.7

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Monday Jan 25, 2010 #

Walking (with luggage) 18:00 [1] 1.0 mi (18:00 / mi) +15m 17:12 / mi
slept:7.6 shoes: Brooks Adrenaline GTS 8 - 4

I walked back to the car from Sea-Tac Airport while carrying my heavy luggage.

Running - Road / Track (road) 5:05 [3] 0.95 mi (5:21 / mi)
shoes: Brooks Adrenaline GTS 8 - 4

I ran (somewhat downhill) from where I parked to my appointment.

Sunday Jan 24, 2010 #

Running - Road / Track warm up/down (road) 9:15 1.16 mi (7:58 / mi) +15m 7:40 / mi
slept:6.9 shoes: Brooks Adrenaline GTS 8 - 4

I warmed up for day 2 of the Tucson Orienteering Club's Ironwood 2-Day. My legs felt really tired starting out, and I jogged slowly at first, but unlike yesterday, they still felt tired at the end of the warm-up.

Orienteering (classic) 59:23 *** 9.3 km (6:23 / km) +150m 5:55 / km
18c shoes: VJ Twister (US size 10.5) - 4

I ran the day 2 Blue course at Ironwood. I started out gloriously, with a 180 out of the start, but it only cost me about half a minute. The course started out by going into the rugged hills to the Southeast of the start, and the higher density of cactus and rocky ground exacerbated my weak and clumsy feeling. I missed the first control to the right and relocated along the fence, losing at least another half minute. After that, I had a pretty good race from a technical standpoint, except for stopping for a bit at one control to pose for a Danish guy who asked to take my picture while I pretended to punch. About half way around the course, after returning to the more open and less rocky flats, my legs got some zip back, and I put in some good hard stints of running once I got my bearings on a few medium-to-long legs.

Again, the course was well-designed and fun, with plenty of changes of direction and good variation in leg lengths and direction with respect to the grain of the terrain (lots of more or less parallel washes.)

C • The Danish guy's 7

Running - Terrain warm up/down 8:00 [1] 0.67 mi (12:00 / mi) +10m 11:28 / mi
shoes: Brooks Adrenaline GTS 8 - 4

I took a very gentle warm-down jog in the washes near the parking area.

A bit later, I walked for about 45 minutes to pick up six controls. It was nice to have a last, leisurely trip through the Sonoran desert to appreciate this special and beautiful terrain.

Blue Sun Day 2 - Splits

Saturday Jan 23, 2010 #

Event: Ironwood 2-Day

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 *** 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 * 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.

Blue Sat Day 1 - Splits

Friday Jan 22, 2010 #

Orienteering 1:05:00 *** 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 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 *** 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 *** 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 #

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.

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