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Training Log Archive: ebone

In the 7 days ending Jun 28, 2010:

	activity	#	time	miles		km		+m
	Orienteering	5	4:08:05	21.33	(11:38)	34.32	(7:14)	1015	127c
	Running - Trail / Grass	4	1:18:59	9.58	(8:15)	15.42	(5:07)	255	8c
	Cycling	1	33:37	7.5	(4:29)	12.07	(2:47)	150	8c
	Running - Road / Track	1	30:33	4.05	(7:33)	6.52	(4:41)	105
	Walking	1	10:00	0.6	(16:40)	0.97	(10:21)	35
	Calisthenics / Dance	1	6:24	0.33	(19:24)	0.53	(12:03)	10
	Total	6	6:47:38	43.39	(9:24)	69.82	(5:50)	1570	143c
averages - sleep:7.2

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Monday Jun 28, 2010 #

Running - Trail / Grass warm up/down (mostly trail) 7:00 0.58 mi (12:00 / mi) +90m 8:07 / mi
ahr:142 max:156 slept:8.2 shoes: VJ Supra spike US 10.5 - 1

I warmed up for orienteering by running to the start.

Orienteering race (sprint) 18:50 *** 2.6 km (7:15 / km) +80m 6:17 / km
ahr:156 max:166 19c shoes: VJ Supra spike US 10.5 - 1

After bandaging my blisters with Compeed, I ran the U.S. Sprint Championships. The patches only sort of worked, and after a few minutes, my feet were once again in a fair amount of pain. In addition to the blister pain, my legs were quite tired from yesterday, and that made it additionally challenging to run fast, so the race didn't feel very sprinty. I ran fairly well for the first half, then I made several small errors in the second part, dropping around one minute. The course was technical enough--more like a short middle distance for significant parts--that my performance was good enough for the gold medal (although behind Michal Besta, Patrick Goeres, and Eric Kemp.) Results.

Blue Sprint - Splits

Sunday Jun 27, 2010 #

Running - Trail / Grass warm up/down 8:00 [2] 1.0 mi (8:00 / mi) +5m 7:53 / mi
ahr:133 max:151 slept:8.0 shoes: VJ Supra spike US 10.5 - 1

I warmed up by running to the start of the U.S. Long Distance Championships at Fishtrap Lake.

Orienteering race (long distance) 1:55:31 *** 16.2 km (7:08 / km) +670m 5:55 / km
ahr:156 max:169 24c shoes: VJ Supra spike US 10.5 - 1

I ran the U.S. Long Distance Orienteering Championships at Fishtrap Lake, running pretty strongly for the first half of the course, then becoming more tentative and less smooth and aggressive. Technically, the run was mostly good but not great, and I had a few legs with poorly planned or executed routes, on which I lost a bit of time.

About 70 minutes into the race, I noticed that I had blisters that were becoming increasingly painful. After this point, my ability to run full speed declined some. At the same time, I got somewhat tired from the possibly too-fast start. I tried to push to the finish and was quite exhausted and somewhat hungry and sleepy at the finish.

The water controls I encountered later in the course had run dry. I'm not sure whether or how much that affected me, since I had hydrated well earlier on.
Results.

Blue Long - Splits

Saturday Jun 26, 2010 #

Event: US Sprint/Middle/Long Championships

Orienteering (vetting) 1:02:37 [2] *** 7.83 km (8:00 / km) +100m 7:31 / km
ahr:138 max:153 54c slept:8.3 shoes: VJ Supra spike US 10.5 - 1

I ran around to check and wake up the e-punch boxes for the controls (all but the last one) for the U.S. Middle Distance Champs at Moses Lake Sand Dunes. I tried a route I hadn't run before and had to cross some narrow but deep flooded channels on a couple trails.

Friday Jun 25, 2010 #

Orienteering (model event) 16:42 [2] *** 2.15 km (7:45 / km) +50m 6:57 / km
ahr:130 max:151 10c slept:8.2 shoes: VJ Supra spike US 10.5 - 1

I ran easy through the model event at Moses Lake Sand Dunes. I very much enjoy that terrain.

Running - Trail / Grass 20:54 2.61 mi (8:00 / mi) +5m 7:57 / mi
ahr:134 max:157 shoes: VJ Supra spike US 10.5 - 1

I ran around the Grant County fairgrounds before bed, mostly going easy but also doing a few faster surges.

Thursday Jun 24, 2010 #

Note
slept:6.0 (rest day)

Wednesday Jun 23, 2010 #

Cycling (mtb road) 33:37 * 7.5 mi (4:29 / mi) +150m 4:13 / mi
ahr:135 max:157 8c slept:4.0 shoes: Nike ACG cycling shoes

Riding to set BEAST course controls.

Orienteering (course setting) 34:25 * 3.44 mi (10:00 / mi) +115m 9:04 / mi
ahr:112 max:140 20c shoes: Brooks Adrenaline GTS 8 - 4

Running while BEAST course setting.

Running - Trail / Grass (some road, too) 43:05 * 5.39 mi (8:00 / mi) +155m 7:21 / mi
ahr:140 max:165 8c shoes: Brooks Adrenaline GTS 8 - 4

Running while BEAST control setting and bringing maps to bike/trek TA.

Running - Road / Track warm up/down (road) 22:21 2.55 mi (8:46 / mi) +60m 8:10 / mi
ahr:118 max:137 shoes: Brooks Adrenaline GTS 8 - 4

I warmed up for a night-time interval workout after BEAST. It was hard to get going, because I felt emotionally drained from working hard and stressing about work this week. 1.78 mile warm-up in 15:11, and 0.77 mile warm-down in 7:10.

Calisthenics / Dance (form drills) 6:24 0.33 mi (19:24 / mi) +10m 17:44 / mi
ahr:121 max:141 shoes: Brooks Adrenaline GTS 8 - 4

I ran a couple sets of form drills before my intervals, trying to overcome the weak and sluggish feelings in my legs.

Running - Road / Track intervals (road) 8:12 [4] 1.5 mi (5:28 / mi) +45m 5:00 / mi
shoes: Brooks Adrenaline GTS 8 - 4

I ran 3x 800m along 25th Ave NE, starting at 55th and running up to 65th then 75th before running back to 65th on my 3rd rep. I took 2:30 standing/walking rest between reps.

It felt really uncomfortable to run fast, and my legs felt like they didn't quite have the strength to run with a full stride, so I kept getting "in the saddle" (letting myself lean back too much, so that I was pulling myself forward rather than pushing forward with an explosive back kick.) I pushed hard on the first rep, and I felt tired on the second one. The third felt a bit better, but still not good.

I wonder if the strength problems I'm experiencing have to do with my favoring my injured left hip. It is amazing how much something like that can affect strength and flexibility over a few weeks.

Time, avg/max/1-min-recovery HRs, and climb:

2:54 154/165/117 +35m
2:48 152/165/113 +10m
2:30 152/167/119 -10m

Tuesday Jun 22, 2010 #

Walking 10:00 [1] 0.6 mi (16:40 / mi) +35m 14:06 / mi
slept:7.4 shoes: Brooks Adrenaline GTS 8 - 3

Walked to Norheims'

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