Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: ebone

In the 7 days ending Aug 24, 2005:

activity	#	time	miles		km		+m
Cycling	2	1:46:00	19.48	(5:26)	31.35	(3:23)	280
Orienteering	2	1:45:22	9.35	(11:16)	15.05	(7:00)	200
Running - Trail / Grass	2	1:30:00	9.75	(9:14)	15.69	(5:44)	400
Running - Road / Track	2	41:40	5.47	(7:37)	8.8	(4:44)	35
Paddling / Rowing	1	26:00	1.9	(13:41)	3.06	(8:30)
Total	4	6:09:02	45.95	(8:02)	73.96	(4:59)	915

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Wednesday Aug 24, 2005 #

Running - Road / Track warm up/down 5:00 [2] 0.67 mi (7:28 / mi)
shoes: VJ Panthers - 1

Brief warm-up for PNWOF sprint at COCC campus. I felt fairly good.

Orienteering race (sprint) 14:22 [4] *** 2.7 km (5:19 / km) +60m 4:47 / km
shoes: VJ Panthers - 1

Ran PNWOF sprint at Central Oregon Community College campus in Bend, OR. I had a few mistakes for around a minute of total lost time, but no disasters. The course was fun, although it was mostly in the forest.

Running - Road / Track warm up/down 3:00 [2] 0.4 mi (7:30 / mi)
shoes: VJ Panthers - 1

Very brief warm-up for the PNWOF middle distance race at Arnold Ice Cave.

Orienteering race (middle distance) 14:00 [3] *** 2.43 km (5:46 / km) +50m 5:13 / km
shoes: VJ Panthers - 1

First part of middle distance race at Arnold Ice Cave. I dropped out after control 7 (I think it was #7) because I was having some heart arhythmias--skipped beats--and I didn't want to chance dropping dead on the course or something. Normally, I would have waited for skipped beats to subside, but for these factors:
1. the skipped beats persisted for several minutes.
2. I had just had an apparently viral illness with severe flu-like body aches.
3. I had been under a great deal of stress preparing for the BEAST race on Monday.
4. I hadn't been eating or sleeping well lately (largely because of being busy preparing for the BEAST race).

On the plus side, I was having a strong run when I quit, having caught Eddie Bergeron early. I had a couple of mistakes under my belt, but nothing big.

Note

After dropping out and walking for about 5-8 minutes, the skipped beats went away (or should I say, the beats came back?). From the main road, I saw Leif stopping to read his map on the way in to one of the controls.

Orienteering (shadowing / coaching) 30:00 [1] *** 2.5 mi (12:00 / mi) +50m 11:18 / mi
shoes: VJ Panthers - 1

Junior camp training at Arnold Ice Cave. We did some control picking in the most detailed area of the map, retrieving a few markers on the way back. My group did great, for yellow and orange course runners.

Sprint 1 (Long) - Splits

Monday Aug 22, 2005 #

Orienteering (vetting) 40:00 [2] *** 5.0 km (8:00 / km) +40m 7:42 / km
shoes: Salomon trail/AR shoes

Test running BEAST race #4 orienteering course (although a modified version). I made a few map corrections and control/description notes as I went.

Cycling (mtb dirt roads/trails) 51:00 [2] * 10.5 mi (4:51 / mi) +200m 4:35 / mi
shoes: Nike ACG cycling shoes

Setting course markers for the BEAST race #4 bike course.

Orienteering (control setting) 7:00 [2] 0.9 km (7:47 / km)
shoes: Salomon trail/AR shoes

Set controls for the beginning of the BEAST race #4 orienteering course.

Cycling (mtb road) 10:00 [1] 1.48 mi (6:45 / mi) +10m 6:37 / mi
shoes: Nike ACG cycling shoes

Biking back and forth between the start/finish and the underwater orienteering test checkpoint.

Saturday Aug 20, 2005 #

Event: 2005 PNWOF and 2005 USA Champs

Friday Aug 19, 2005 #

Running - Trail / Grass 30:00 [2] 3.75 mi (8:00 / mi) +50m 7:41 / mi
shoes: Salomon trail/AR shoes

Running while mapping and course planning at Rattlesnake Lake.

Cycling (mtb dirt roads/trails) 45:00 [1] 7.5 mi (6:00 / mi) +70m 5:50 / mi
shoes: Nike ACG cycling shoes

Biking in the Rattlesnake area while mapping and course setting.

Thursday Aug 18, 2005 #

Paddling / Rowing (kayaking) 26:00 [2] 1.9 mi (13:41 / mi)

Paddled around Rattlesnake Lake. I felt somewhat rusty, presumably since I haven't paddled much lately.

Running - Trail / Grass (trail) 1:00:00 [2] ** 6.0 mi (10:00 / mi) +350m 8:28 / mi
shoes: Brooks Trance 4 - 1

Running while course vetting and mapping at Rattlesnake Lake, including up to Rattlesnake Ledge and back.

Running - Road / Track intervals (road) 8:10 [4] 1.5 mi (5:27 / mi) +35m 5:05 / mi
shoes: Salomon trail/AR shoes

Ran 10 x ~49 seconds up the road from the small parking area entrance at Rattlesnake Lake to the crosswalk just before the roundabout next to the Iron Horse State Park parking lot. I took about 1:30 jogging back recovery after each repeat. The last 3 or 4 repeats felt tough.

Running - Road / Track warm up/down (road / gravel) 25:30 [2] 2.9 mi (8:48 / mi)
shoes: Salomon trail/AR shoes

13:30 recovery jogging during interval workout, then 12:00 warm down jog afterward.

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