Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: ebone

In the 7 days ending Feb 18, 2008:

activity

time

miles

Orienteering

5:37:40

26.04

(12:58)

41.9

(8:04)

1100

139c

Running - Trail / Grass

1:01:00

7.16

(8:31)

11.52

(5:18)

Running - Road / Track

10:00

0.77

(13:00)

1.24

(8:05)

Total

6:48:40

33.96

(12:02)

54.66

(7:29)

1155

144c

averages - sleep:6.7

1:31

0:00

» now

Monday Feb 18, 2008 #

Event: US Team training activity

Orienteering 52:30 *** 4.4 km (11:56 / km) +140m 10:18 / km
ahr:120 max:147 6c slept:7.8 shoes: VJ Twister (US size 10.5) - 3

U.S. Team training at Bastrop State Park. I shadowed William Hollowell for the first part of the rough compass training course, then ran the second part by myself. My left knee mostly felt fine running easy. My left Achilles tendon twinged a few times while running but wasn't sore afterward.

Orienteering tempo (tennis match O) 18:08 [3] *** 2.7 km (6:43 / km) +110m 5:35 / km
ahr:153 max:168 8c shoes: VJ Twister (US size 10.5) - 3

I ran a "tennis match" exercise in a trio with Tom Hollowell and Gabe Svobodny. We picked three segments of a short course, with fairly technical controls and short-to-medium length legs, and we ran each one hard, with one runner getting a 30-45 second head start and the other runners starting together and chasing. The person who arrives first at the final control of each segment wins the point for that segment. We took turns starting first. It was a fun way to bring some pressure to the training. I won three points--woo-hoo! :-)
Length, climb, # of controls, my time, and my avg/max HRs per segment:
1.01k, +35m, 3c in 7:00, 139/153
0.65k, +35m, 2c in 3:43, 157/168
1.05k, +40m, 3c in 7:25, 155/167

C • Sounds fun 2

Orienteering 20:36 [2] *** 1.7 km (12:07 / km) +80m 9:49 / km
ahr:130 max:148 3c shoes: VJ Twister (US size 10.5) - 3

Gabe and I ran the rest of the course easy together, each running a leg by memory, not totally smoothly.

Sunday Feb 17, 2008 #

Running - Trail / Grass warm up/down 1:45 [1] 0.21 mi (8:20 / mi)
slept:7.8 shoes: VJ Twister (US size 10.5) - 3

I jogged to the start. I didn't need to warm-up before orienteering today, since I was taking it easy.

Orienteering 1:06:46 [2] *** 9.8 km (6:49 / km) +170m 6:16 / km
ahr:148 max:157 22c shoes: VJ Twister (US size 10.5) - 3

I ran the blue day 2 course at Camp Miesenbach, again unofficially, since I'd worked on a part of the map and was the course consultant. I ran at an easy, upper aerobic pace for the whole course today. I navigated very smoothly and my legs felt fairly good. I had very little lost time, and if I were racing and ran this cleanly I would consider it a very good run.

My left knee (tendon/ligament on medial surface of tibia) flared up fairly early in the run, and I thought about dropping out, but I decided to continue and see if it got better. It did, but it was still sensitive and slightly sore afterward.

Saturday Feb 16, 2008 #

Note

I get to watch some great competition at the Interscholastic Champs today!

Running - Trail / Grass warm up/down 12:30 [2] 1.7 mi (7:21 / mi) +15m 7:09 / mi
ahr:142 max:153 slept:6.4 shoes: Brooks Cascadia (gray)

A brisk warm up run before orienteering at Clement Scout Ranch.

Orienteering 56:52 *** 8.9 km (6:23 / km) +160m 5:52 / km
max:169 24c shoes: VJ Twister (US size 10.5) - 3

I ran the blue course at the Interscholastic Champs. I worked on the map and was the course consultant, so this was a training run for me and not a real race. Since it was my easy week, I decided just to run hard in the early part of the course and then ease up for the rest. I ran a pretty aggressive pace for the first 10 controls (except for #6, an ~80m leg which I accidentally skipped), then took it easy for the remainder of the course. I felt pretty good in the middle, and it felt like I could have run quite fast if I had wanted to. I had one substantial mistake, where I took a fairly direct route when there was a faster around route, then tried to feel my way in to the control, overshot a bit, and took a minute to relocate.

Friday Feb 15, 2008 #

Event: Interscholastic Champs

Orienteering (control checking) 20:00 [1] *** 1.7 km (11:46 / km) +40m 10:32 / km
32c slept:8.9 shoes: Brooks Cascadia (gray)

I walked around part of the day 1 Interscholastic Champs competition area at Clement Scout Ranch in order to make sure that the e-punch boxes were working and that the controls were in place and otherwise in good order. The SI card I was using filled up, so I had to leave several controls for later. My total time out was nearly 1.5 hours, but most of it was spent standing at controls or walking at sub-training intensity.

Orienteering (control checking) 18:00 [2] *** 2.4 km (7:30 / km) +45m 6:51 / km
ahr:132 15c shoes: Brooks Cascadia (gray)

I used the rest of the control checking as my warm-up run before the sprint.

Running - Trail / Grass warm up/down 4:00 [2] 0.5 mi (8:00 / mi) +5m 7:45 / mi
ahr:138 max:160 shoes: VJ Twister (US size 10.5) - 3

A bit more warm-up running before the sprint.

Orienteering race (sprint) 12:18 *** 2.3 km (5:21 / km) +65m 4:41 / km
ahr:160 max:170 12c shoes: VJ Twister (US size 10.5) - 3

I had a decent sprint race, mostly keeping moving well, but making a few smallish mistakes (1x miss, 1x route error, 1x stop early: maybe 30 seconds worth?) I couldn't get my heart rate up very high, so I guess my legs are still carrying some training fatigue.

Running - Trail / Grass warm up/down 10:00 [2] 1.2 mi (8:20 / mi) +5m 8:14 / mi
ahr:129 shoes: Brooks Cascadia (gray)

Warm-down run after the sprint race. My max heart rate was recorded as 164 during this run, but I suspect that's a spurious reading.

Sprint A - Splits

Thursday Feb 14, 2008 #

Orienteering 1:12:30 *** 8.0 km (9:04 / km) +290m 7:40 / km
ahr:133 max:155 17c slept:9.3 shoes: Brooks Cascadia (gray)

I ran around Bastrop State Park to check out the controls for next Monday's training. The mix of oak leaves and pine needles was very slippery, and I went down several times. I think it might have helped if I were to have worn O shoes, but I'm not sure. My legs felt tired today, but running slowly wasn't hard.

Wednesday Feb 13, 2008 #

Running - Road / Track (with luggage) 10:00 0.77 mi (13:00 / mi) +5m 12:45 / mi
slept:4.7 shoes: Brooks Adrenaline - 1

A few stints of running/shuffling or brisk walking while carrying my luggage en route to and at the airport to go to Texas. I brought a tent and control markers, so my big duffel was especially stuffed and heavy. My forearm muscles gave out when I was running to the bus stop; fortunately, I was only 20m away from the stop, so it was a fine time to put my duffel down and rest.

Tuesday Feb 12, 2008 #

Running - Trail / Grass (map run) 31:18 [1] * 3.24 mi (9:40 / mi) +25m 9:26 / mi
ahr:118 5c slept:2.0 shoes: Brooks Adrenaline - 1

I went for a very easy run around the Arboretum, mostly on the Union Bay canoe O map, but partly on the Arboretum trail map (which I just spent some time augmenting). I did 6 x 25 fast strides during the run, which I've logged separately. I visited a few (virtual) controls, but mostly just thumbed the map.

In contrast to Sunday's run, this one was pure joy. It felt really good to run, and I enjoyed looking across the slate bay and seeing trees along the shore and the hill of Laurelhurst gilded by the rays of the setting sun peeking under the clouds.

Running - Trail / Grass intervals (most trail, some pavement) 1:27 [5] 0.31 mi (4:40 / mi)
shoes: Brooks Adrenaline - 1

6 x 25 fast strides, with 1:15 jogging recovery during my easy jog at the Arboretum. It felt good to turn my legs over quickly.

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