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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: ebone

In the 7 days ending Nov 11, 2005:

activity # timemileskm+m
  Cycling1 4:15:00 20.0(12:45) 32.19(7:55) 300
  Paddling / Rowing1 2:45:00 13.6(12:08) 21.89(7:32)
  Running - Trail / Grass2 1:42:00 10.61(9:37) 17.08(5:58) 420
  Orienteering3 1:38:08 7.42(13:14) 11.93(8:13) 14013 /13c100%
  Total4 10:20:08 51.63(12:01) 83.08(7:28) 86013 /13c100%

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Friday Nov 11, 2005 #

Event: US Long Course Champs
 

Running - Trail / Grass warm up/down 12:00 [2] 1.71 mi (7:01 / mi) +20m 6:46 / mi
shoes: Salomon trail/AR shoes

Warm-up run for the Fair Hill Chapel Sprint. My legs felt fairly good, but not great.

Orienteering race (sprint) 13:08 [4] *** 2.65 mi (4:57 / mi) +80m 4:32 / mi
spiked:13/13c shoes: VJ Twister (US size 10.5) - 1

A good run for me in the Chapel Sprint at Fair Hill. My legs felt pretty good--not really strong, but not heavy either--and I was pretty clean. The course and terrain were fun.

Chapel Sprint - Splits

Thursday Nov 10, 2005 #

Orienteering (control hanging/pick-up) 20:00 [2] *** 2.67 km (7:29 / km) +40m 6:58 / km
shoes: Brooks Cascadia - 1

Set and picked up controls for Shoreline HEE orienteering class at Aldercrest and Brugger's Bog.

Wednesday Nov 9, 2005 #

Running - Trail / Grass (trail) 1:30:00 [2] 8.9 mi (10:07 / mi) +400m 8:52 / mi
shoes: Brooks Cascadia - 1

Ran with Roger and Aaron V. at Cougar Mtn. from Red Town. Roger led us on a route that had pretty modest climb, but the climb and pace of the run are a guess. I felt fine for nearly an hour, after which my left calf hurt some. It didn't feel injured, but generally crampy and stiff, as often happens after a long race. It didn't get significantly worse during the last half hour, so I was able to finish the run just fine.

Tuesday Nov 8, 2005 #

Note

The soreness has subsided so much that I feel almost normal today.

Monday Nov 7, 2005 #

Note

To my surprise, I feel substantially less sore today than yesterday....but I have a horrible poison sumac rash on my right wrist.

Sunday Nov 6, 2005 #

Note

I feel quite sore today, but not so much that it's hard to walk or go up and down stairs. Since this was a longer race distance than I'm trained for, I paced myself pretty conservatively, and I had a fair amount in my legs at the end.

Saturday Nov 5, 2005 #

Orienteering race (aerial photo course) 45:00 [2] *** 3.0 km (15:00 / km) +15m 14:38 / km
shoes: Brooks Trance 4 - 1

USARA Champs; navigation time trial. I took my time plotting the course, which involved drawing lines and measuring distances at various bearings. The course allowed a fair amount of running on roads and faint trails, but there was enough cross-country travel that my legs still got even more chewed up by the palmetto. I took my time but still made one significant (5-10 minute) mistake. Fortunately, I was able to relocate in-situ. I ended up with the second fastest time for the course.

Cycling race (mtb trail / dirt/paved ro) 4:15:00 [2] ** 20.0 mi (12:45 / mi) +300m 12:11 / mi
shoes: Nike ACG cycling shoes

USARA Champs; second bike. We had one big (about 30-minute) time loss, but otherwise we did fine.

Paddling / Rowing race (canoe-aking) 2:00:00 [2] * 10.0 mi (12:00 / mi)

USARA Champs; second paddle. The river was onobstructed, so we made quicker progress through this section. Also, our boat had a broken thwart, so the organizers let us take a faster boat.

Orienteering race 20:00 [2] ** 2.0 km (10:00 / km) +5m 9:53 / km
shoes: Brooks Trance 4 - 1

USARA Champs; score-O at Lettuce Lake Park, using a simplified and stylized map that I had a lot of trouble getting into, because some features were smoothed whereas others had added bends that didn't exist. After taking an unmapped trail and blowing by one control, I relocated and went back for it, after which everything went smoothly.

Paddling / Rowing race (canoe-aking) 45:00 [2] * 3.6 mi (12:30 / mi)

USARA Champs; second part of second paddle, from Lettuce Lake Park back upstream to the finish. My arms felt profoundly tired at this point, probably in large part because I used my SRS wing paddle for this race, and I almost never train with it.

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