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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: ebone

In the 7 days ending Nov 14, 2005:

activity # timemileskm+m
  Orienteering4 4:09:05 24.26(10:16) 39.03(6:23) 99048 /63c76%
  Running - Trail / Grass4 1:57:00 12.61(9:17) 20.29(5:46) 430
  Total5 6:06:05 36.87(9:56) 59.33(6:10) 142048 /63c76%

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Monday Nov 14, 2005 #

Note

My fall break from training starts today. I'll take a few weeks mostly off, then I'll start building up for next year.

Sunday Nov 13, 2005 #

Running - Trail / Grass warm up/down 7:00 [2] 0.97 mi (7:13 / mi) +5m 7:06 / mi

Warm-up for U.S. Long Course Champs. My legs felt pretty good and apparently not significantly tired from the last two days of orienteering. I guess taking it easy on Saturday worked.

Orienteering race ((ultra) long) 2:28:34 [3] *** 22.2 km (6:42 / km) +645m 5:51 / km
spiked:20/29c shoes: VJ Twister (US size 10.5) - 1

I had a good run at the U.S. Long Course Champs, setting a strong but controlled pace early, concentrating pretty well on the map reading, and managing to mostly avoid getting caught in brairs or other time-loss mistakes. My strategy was not to "go quickly" but to "avoid going slowly". The times I got caught in the briars and thereby went slowly--on legs 7, 13 (especially), and 18--corresponded to my poorest leg times. On control 21, however, where my biggest miss occured when I overran and came back to the control, my split time is still not so bad. I had the feeling for most of the race that I ought to be running 15-30 seconds per km faster, but I knew that it was based on memories of being more fit in previous years, and I resisted the temptation to push the envelope. I waited until about the last 4 km to start pushing, and when I discovered on the final couple legs that I had no kick, I knew I had run a well-paced race. I took first place by a couple of minutes.

Saturday Nov 12, 2005 #

Running - Trail / Grass warm up/down 8:00 [2] 1.03 mi (7:46 / mi) +5m 7:39 / mi
shoes: Salomon trail/AR shoes

Warm-up for the classic race at Fair Hill.

Orienteering race (classic) 1:07:23 [2] *** 9.9 km (6:48 / km) +225m 6:07 / km
spiked:15/21c shoes: VJ Twister (US size 10.5) - 1

Ran the classic at Fair Hill. I took it easy to save my legs for the U.S. Long Course Champs on Sunday, and I focussed on trying to be as smooth as possible through all parts of the course and terrain. I had a fairly clean run, but certainly not a perfect run--both a confidence-builder and a warning for tomorrow's map-reading-concentration test.

Friday Nov 11, 2005 #

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.

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.

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