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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: ebone

In the 7 days ending Feb 25, 2008:

activity # timemileskm+m
  Orienteering5 5:20:24 27.46(11:40) 44.19(7:15) 154098c
  Running - Trail / Grass3 1:04:46 6.9(9:23) 11.11(5:50) 137
  Walking1 18:00 0.9(20:00) 1.45(12:26) 15
  Strength / Weights1 3:49
  Calisthenics / Dance1 2:30 0.19(13:09) 0.31(8:10)
  Total6 6:49:29 35.45 57.06 169298c
averages - sleep:6.5

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TuWeThFrSaSuMo

Monday Feb 25, 2008 #

Note
slept:6.5 (rest day)

Traveling from Tucson back to Seattle.

Walking (with luggage) 18:00 intensity: (10:00 @1) + (8:00 @2) 0.9 mi (20:00 / mi) +15m 19:01 / mi
shoes: Brooks Adrenaline - 1

Stints of walking while carrying my ~70 pounds of luggage to and from buses.

Sunday Feb 24, 2008 #

Running - Trail / Grass warm up/down 9:08 intensity: (3:38 @1) + (5:30 @2) 1.0 mi (9:08 / mi)
ahr:128 max:146 shoes: VJ Twister (US size 10.5) - 3

Warm-up run before orienteering.

Orienteering race (classic distance) 1:06:14 intensity: (36:14 @2) + (30:00 @3) *** 9.5 km (6:58 / km) +380m 5:49 / km
ahr:154 max:163 20c shoes: VJ Twister (US size 10.5) - 3

Day 2 blue course at Western States Champs. My legs were tired from yesterday, so I couldn't run very fast, but I navigated better. The middle of the course traversed some rugged terrain--steep and somewhat rocky--and I mostly did a good job keeping moving through this section of different running and navigation challenges.

Saturday Feb 23, 2008 #

Running - Trail / Grass warm up/down 6:27 intensity: (3:12 @1) + (3:15 @2) 0.76 mi (8:29 / mi) +20m 7:51 / mi
ahr:123 max:149 shoes: VJ Twister (US size 10.5) - 3

Warm-up run before orienteering.

Orienteering race (classic distance) 1:05:10 intensity: (1:03:10 @3) + (2:00 @4) *** 10.6 km (6:09 / km) +395m 5:11 / km
ahr:160 max:176 18c shoes: VJ Twister (US size 10.5) - 3

Day 1 blue course at the Western States O Champs. I ran hard and had several small mistakes and one large one.

Running - Trail / Grass warm up/down 11:30 [1] 1.0 mi (11:30 / mi) +12m 11:05 / mi
ahr:114 max:129 shoes: Brooks Cascadia (gray)

Warm-down jog after orienteering.

Orienteering race (sprint) 15:30 intensity: (10:00 @3) + (5:30 @4) *** 2.95 km (5:15 / km) +75m 4:40 / km
ahr:165 max:167 14c shoes: VJ Twister (US size 10.5) - 3

Sprint race at Western States Champs. I tried to run hard but my legs were quite tired, and the felt like they were on the verge of giving out several times. I made 2 x 15-second mistakes.

I don't believe the average and maximum heart rate numbers, because it appears that my watch was registering bogus readings.

Running - Trail / Grass warm up/down 10:00 intensity: (6:00 @1) + (4:00 @2) 1.03 mi (9:45 / mi) +20m 9:11 / mi
ahr:125 max:144 shoes: Brooks Cascadia (gray)

Warm-down jog after the sprint.

Friday Feb 22, 2008 #

Orienteering 29:27 intensity: (11:00 @1) + (18:27 @2) *** 4.2 km (7:01 / km) +40m 6:42 / km
ahr:127 max:149 14c shoes: Brooks Cascadia (gray)

Compass and detail-reading course at Arthur Pack Park in Tucson, AZ. U.S. Team Training activity. It was surprising how running just a little faster on a few legs resulted in some relatively big mistakes (given that I had set out the streamers).

Thursday Feb 21, 2008 #

Calisthenics / Dance (form drills) 2:30 [1] 0.19 mi (13:09 / mi)
shoes: VJ Twister (US size 10.5) - 3

Running drills at Italian Trap as part of U.S. Team training day.

Orienteering 37:05 [2] *** 4.94 km (7:30 / km) +180m 6:21 / km
ahr:138 max:158 6c shoes: VJ Twister (US size 10.5) - 3

The latter part of the contours-only training course at Italian Trap.

Running - Trail / Grass warm up/down 22:10 intensity: (12:00 @1) + (10:10 @2) 2.22 mi (10:00 / mi) +50m 9:21 / mi
ahr:124 max:139 shoes: VJ Twister (US size 10.5) - 3

Warm-up jog before strength intervals training (8:07), then jogging to the start of the middle/relay training (1:43), then warm-down after the middle/relay training (12:20).

Running - Trail / Grass intervals (dirt road) 5:31 [4] 0.9 mi (6:08 / mi) +35m 5:28 / mi
ahr:162 max:174 shoes: VJ Twister (US size 10.5) - 3

Strength intervals: 200+ meter runs interspersed with six different strength exercises. The second half of this 9:20 workout felt very tough.

Approximate 200+ meter interval times (may include some time spent finding a space to do the strength workout):
41.1, 47.2, 45.6, 47.0, 51.5, 46.4, 51.9

Strength / Weights (body weight exercises) 3:49 [4]
ahr:162 max:174

Six different exercises as part of strength intervals: crunches, maybe push-ups, modified mountain-climbers (with arms down in push-up position and hopping leg swings from behind out to the side, one leg back and one out to the side, then hopping so the side leg goes back and the back leg goes to the side), burpees, and a couple others.

Orienteering 31:58 intensity: (10:58 @2) + (15:00 @3) + (6:00 @4) *** 4.5 km (7:06 / km) +185m 5:54 / km
14c shoes: VJ Twister (US size 10.5) - 3

Relay/middle distance training at Chimney Rock. I started pretty hard and eased up toward the end.

The number of controls is a guess.

Wednesday Feb 20, 2008 #

Orienteering (control setting) 1:15:00 intensity: (25:00 @1) + (50:00 @2) *** 7.5 km (10:00 / km) +285m 8:24 / km
ahr:125 max:149 12c shoes: Brooks Cascadia (gray)

Control setting for contours-only course at Italian Trap, near Tucson, AZ.

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