Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: ebone

In the 7 days ending Aug 20, 2006:

	activity	#	time	miles		km		+m
	Orienteering	6	4:58:44	26.18	(11:25)	42.14	(7:05)	1765	75 /	95c	78%
	Running - Trail / Grass	3	1:33:45	9.22	(10:10)	14.84	(6:19)	280
	Running - Road / Track	5	50:59	5.21	(9:47)	8.38	(6:05)	151
	Paddling / Rowing	1	33:40	2.4	(14:02)	3.86	(8:43)	5
	Total	6	7:57:08	43.01	(11:06)	69.22	(6:54)	2201	75 /	95c	78%
averages - sleep:7.9

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Sunday Aug 20, 2006 #

Running - Trail / Grass warm up/down 10:30 [2] 1.09 mi (9:38 / mi) +75m 7:56 / mi
ahr:137 max:156 shoes: Brooks Cascadia - 1

Warm-up before U.S. Individual Champs day 2. My legs often feel better on the second day of a 2-day meet, but not this time. They felt somewhat weak, although not as bad as on Friday.

Orienteering race (long/classic distance) 1:24:14 [2] *** 12.4 km (6:48 / km) +420m 5:49 / km
ahr:149 max:167 spiked:14/20c shoes: VJ Twister (US size 10.5) - 2

Blue course on day 2 of the U.S. Individual Champs. Despite considerable effort to run fast, my heart rate stayed quite low, probably because my legs were fatigued from the rest of racing I've been doing. For the last 20% or so of the course, I felt pretty weak and depleated, and although I didn't slow down significantly, it took a big effort to keep up my moderate pace.

When I turned the map over at the start, it immediately looked confusing and scary, so I went very carefully and deliberately to the first couple controls, as I got into it. I ended up making a few small-to-medium mistakes, but I avoided ever getting really lost (although this required me to come to a full stop on my way to control 14, when I got a bit carried away with my running pace), and that was crucial to my solid run. I probably had about 2 minutes of lost time, not counting really small losses, which were practically unavoidable here.

For a long time, I've wanted to orienteer in terrain like this: arid pinion pine (or similar: small) forest, so this run was pretty special. I thought little about the specialness until after I was done, though.

Running - Road / Track warm up/down (dirt road) 9:09 [1] 0.83 mi (11:01 / mi) +20m 10:15 / mi
ahr:111 max:131 shoes: VJ Twister (US size 10.5) - 2

Easy warm-down jogging after orienteering. My legs felt tired going up even slight grades.

Note

I ended up with a silver medal:
1 Mikell Platt LROC M-21+ 1:07:27 (1) 1:22:43 (1) 2:30:10 Gold
2 Eric Bone COC M-21+ 1:12:59 (3) 1:24:19 (2) 2:37:18 Silver
3 William Hawkins CSU M-21+ 1:17:23 (5) 1:28:19 (3) 2:45:42 Bronze
4 Boris Granovskiy CSU M-21+ 1:18:33 (8) 1:30:56 (4) 2:49:29
5 Maricel Olaru CAOC M-21+ 1:16:17 (4) 1:34:47 (5) 2:51:03
6 James Scarborough BAOC M-21+ 1:17:56 (6) 1:35:07 (6) 2:53:03
7 Mark Everett OK M-21+ 1:10:44 (2) 1:43:17 (10) 2:54:01
8 Leif Anderson SAMM M-21+ 1:26:15 (12) 1:40:06 (8) 3:06:21
9 Dan Stoll-Hadayia BAOC M-21+ 1:28:54 (15) 1:42:20 (9) 3:11:14
10 Ross Smith CSU M-21+ 1:19:43 (9) 1:54:26 (15) 3:14:09
11 Vadim Masalkov DVOA M-21+ 1:28:47 (14) 1:47:37 (12) 3:16:24
12 Vladimir Gusiatnikov BAOC M-21+ 1:38:33 (20) 1:38:40 (7) 3:17:13
13 Mark Voit SVO M-21+ 1:20:49 (10) 1:57:35 (16) 3:18:24
14 Clem McGrath DVOA M-21+ 1:28:16 (13) 1:50:32 (13) 3:18:48
15 Christoph Zurcher RMOC M-21+ 1:37:46 (19) 1:44:15 (11) 3:22:01
16 Ted Good QOC M-21+ 1:33:08 (17) 1:52:08 (14) 3:25:16
17 Thomas Carr NTOA M-21+ 1:24:17 (11) 2:03:03 (17) 3:27:20
18 Nikolay Nachev COC M-21+ 1:33:05 (16) 2:03:21 (18) 3:36:26
19 Joe Brautigam WCOC M-21+ 1:35:27 (18) 2:15:46 (20) 3:51:13
20 Patrick Shannon HVO M-21+ 1:53:58 (23) 2:06:18 (19) 4:00:16
21 Jan Merka QOC M-21+ 1:42:15 (21) 2:26:40 (23) 4:08:54
22 Russell Neilson BAOC M-21+ 1:49:37 (22) 2:19:49 (21) 4:09:26
23 J-J Coté LROC M-21+ 1:57:43 (25) 2:26:36 (22) 4:24:19
24 Patrick Nuss OK M-21+ 1:55:36 (24) 2:33:54 (24) 4:29:30
25 Targo Tennisberg SAMM M-21+ 2:34:56 (27) 2:50:13 (25) 5:25:10
Gregory Balter DVOA M-21+ 1:18:28 (7) DNF --:--:--
Jason Poole RMOC M-21+ 2:03:41 (26) DNS --:--:--
Jason Pilcher NTOA M-21+ DNF DNS --:--:--

Blue Day 2 - Splits

Saturday Aug 19, 2006 #

Running - Road / Track warm up/down (dirt road) 8:00 [2] 1.07 mi (7:29 / mi) +20m 7:04 / mi
ahr:131 max:152 shoes: Brooks Cascadia - 1

Warm-up for U.S. Individual Champs, day 1. My legs didn't feel great, but they didn't feel weak and stiff/sore, which was a big improvement from yesterday.

Orienteering race (classic) 1:12:56 [3] *** 10.04 km (7:16 / km) +480m 5:52 / km
ahr:155 max:165 spiked:15/20c slept:7.9 shoes: VJ Twister (US size 10.5) - 2

Ran day 1 of the U.S. Individual Champs. I pushed well and was having a very good run when I made a big parallel error going to control 18 and lost 3-3.5 minutes, pushing me from a fairly close 2nd to a not-so-close 3rd for the day. The map was hard to read in places, but I made an extra effort to do so, and I got through the technical, rocky section of the course well, only to blow it just minutes from the finish, when I hurried myself and didn't read the map and terrain properly. I turned my right ankle early in the course, and it hurt later in the day after my run. It's the same ankle that I turned thrice during the sprint a few days ago.

Running - Road / Track warm up/down (dirt road) 9:41 [2] 1.12 mi (8:39 / mi) +25m 8:05 / mi
ahr:124 max:136 shoes: VJ Twister (US size 10.5) - 2

Warm down jog with Ross after orienteering.

Blue day1 - Splits

Friday Aug 18, 2006 #

Running - Road / Track (dirt road, some grass) 6:05 [1] 0.51 mi (11:55 / mi) +6m 11:30 / mi
ahr:98 max:110 shoes: VJ Twister (US size 10.5) - 2

A little light jogging before running the U.S. Champs model event.

Orienteering (model event) 18:13 [2] *** 2.3 km (7:55 / km) +105m 6:27 / km
ahr:125 max:144 spiked:6/7c shoes: VJ Twister (US size 10.5) - 2

U.S. Champs model event. My legs felt tired, stiff and a bit sore. The uphills were particularly tough. I hoped I would feel better on Saturday for day 1 of the U.S. Champs.

Thursday Aug 17, 2006 #

Running - Road / Track warm up/down 7:31 [1] 0.68 mi (11:03 / mi) +40m 9:21 / mi
ahr:118 max:137 shoes: VJ Twister (US size 10.5) - 2

Easy jogging to the start before orienteering.

Orienteering (longish middle) 52:40 [2] *** 7.05 km (7:28 / km) +200m 6:33 / km
ahr:140 max:153 spiked:14/17c

Ran the Blue course on A-meet day 3 of the Rocky Mountain 1000 Day, on the First With The Most map. I took it easy, so my legs felt okay, except up the steep hills. I made a few mistakes, probably totalling a couple minutes lost time, including a 180 out of the start for a 40 second loss. The terrain was detailed, and the course was fun and challenging.

Paddling / Rowing (kayaking) 33:40 [1] 2.4 mi (14:02 / mi) +5m 13:56 / mi
ahr:91 max:112

Paddled with Terry on the South Platte River in the South part of Denver, CO. There were a few fast-moving sections, which we had to work to paddle up, and we paused to play in a few eddies.

Wednesday Aug 16, 2006 #

Running - Trail / Grass warm up/down 10:00 [2] 1.18 mi (8:28 / mi) +10m 8:15 / mi
ahr:134 max:154 shoes: Brooks Cascadia - 1

Warm-up for 4th leg of the Crystal Relay.

Orienteering race (relay) 51:21 [3] *** 7.45 km (6:54 / km) +400m 5:26 / km
ahr:162 max:171 spiked:16/19c shoes: VJ Twister (US size 10.5) - 2

Ran the 4th leg of the Crystal Relay, starting in 5th place, something like 8-12 minutes behind the 2nd through 4th positioned teams and nearly 17 minutes behind the leaders and eventual winners (CSU). My legs felt a bit weak today, but I pushed hard and ran pretty well, with the glaring exception of two minute-plus mistakes on controls 3 and 14 and a very small miss low on control 12, which cost me maybe 5-10 seconds. We pulled into 4th position but took 3rd due to a QOC anchor-leg mispunch.

Running - Trail / Grass warm up/down 9:53 [1] 0.86 mi (11:30 / mi) +10m 11:06 / mi
ahr:116 max:134 shoes: Brooks Cascadia - 1

Very easy warm-down after orienteering.

Tuesday Aug 15, 2006 #

Running - Trail / Grass warm up/down 9:00 [2] 1.0 mi (9:00 / mi) +15m 8:36 / mi
ahr:122 max:150 shoes: VJ Twister (US size 10.5) - 2

Warm-up for the US Team Fundraiser Sprint at the Gates of AMT Hell map. I did a couple strides in addition to easy jogging. My legs felt tired and a bit tight from yesterday.

Orienteering race (sprint) 19:20 [4] *** 2.9 km (6:40 / km) +160m 5:14 / km
ahr:160 max:174 spiked:10/12c shoes: VJ Twister (US size 10.5) - 2

US Team Fundraiser Sprint. I ran fast from the start and hit the first three controls well and pretty quickly. The leg between controls 3 and 4 was uphill and through tough vegetation, and my legs felt quite tired there and for the remainder of the race, especially in the abundant sage brush. I had suboptimal route detours on controls 7 and 8 but otherwise had no technical problems.

I turned my right ankle about three times, the first of which was early in the course, and it was a little sore afterward.

Running - Trail / Grass intervals (mostly prarie grass) 1:10 [5] 0.25 mi (4:40 / mi) +5m 4:24 / mi
shoes: VJ Twister (US size 10.5) - 2

Fast running during U.S. Junior-Senior Team challenge sprint relay. It took me a long time to catch my breath afterward.

Running - Road / Track warm up/down (dirt road) 10:33 [1] 1.0 mi (10:33 / mi) +40m 9:23 / mi
ahr:118 max:132 shoes: Brooks Cascadia - 1

Warm-down jogging.

Running - Trail / Grass (hashing, trails) 53:12 [2] 4.84 mi (11:00 / mi) +165m 9:56 / mi
ahr:131 max:143 shoes: Brooks Cascadia - 1

Ran the first annual 1000 Day Hash. I went at an easy jog and did the shorter "Chicken" loop rather than the "Eagle" route. To complete the hashing experience, I had a beer after I finished. Never before have I gotten buzzed on one beer, but this one hit me surprisingly hard. I guess it was the combination of an empty stomach, just having run and the altitude (or so I was told). I even had a little trouble speaking clearly--weird.

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