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Training Log Archive: ebone

In the 7 days ending Jul 11, 2010:

	activity	#	time	miles		km		+m
	Orienteering	4	3:05:32	12.42	(14:56)	19.99	(9:17)	855	89c
	Running - Trail / Grass	4	2:43:49	17.24	(9:30)	27.75	(5:54)	610
	Running - Road / Track	1	11:00	1.47	(7:30)	2.36	(4:40)	15
	Strength / Weights	1	7:00
	Total	6	6:07:21	31.13		50.1		1480	89c
averages - sleep:7.8

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Sunday Jul 11, 2010 #

Running - Trail / Grass warm up/down (trail) 12:00 1.2 mi (10:00 / mi) +10m 9:45 / mi
slept:8.2 shoes: VJ Supra spike US 10.5 - 1

Running to the start to warm up for orienteering.

Orienteering race (middle distance) 41:51 *** 4.1 km (10:12 / km) +120m 8:54 / km
ahr:156 max:168 15c shoes: VJ Supra spike US 10.5 - 1

I ran the World Ranking Event at Brandywine. I didn't allow enough time to get to the start. It was supposedly 1.2 km from parking, but it took me 12 minutes to run there (not including the toilet stop) so I don't believe it. I wasn't really mentally with it today so might have been a bit late even if it had been 1.2 km, and besides, I wasn't really in the mood to argue with the organizers about this, so I just took the late start and had an official time that was 7 minutes too long.

My run got off to a good start, with me keeping map contact pretty well to the first few controls, and I nearly caught Rob Baker going into control #2 and later passed him. I subsequently lost significant amounts of time on controls 4 (~1 minute), 7 (nearly 2 minutes), and 9 (over 3 minutes), and this resulted from my lack of concentration and mental intensity. My lack of motivation was such that I did little more than jog the longish trail leg.

Still, it was a fun day in the woods on a nice course, and my legs felt pretty good in the rough forest--I just didn't have the emotional energy today.

Orienteering 28:00 * 3.5 km (8:00 / km) +75m 7:14 / km
20c shoes: Brooks Adrenaline GTS 8 - 3

I ran through Ravenna to pick up vetting tapes from BEAST.

Running - Trail / Grass 21:52 [2] 3.1 mi (7:03 / mi) +50m 6:43 / mi
shoes: Brooks Adrenaline GTS 8 - 3

I ran from home to Ravenna and back, as well as from the park to Green Lake and back, turning around at Bagley.

Strength / Weights (body weight exercises) 7:00 [1]

Before bed, I did some balancing on each foot on the BOSU trainer, followed by two push-ups (didn't do more because they hurt my right shoulder, which is still inexplicably injured), some back raises, and some crunches.

Saturday Jul 10, 2010 #

Running - Road / Track warm up/down (road) 11:00 1.47 mi (7:30 / mi) +15m 7:16 / mi
slept:8.2 shoes: Brooks Adrenaline GTS 8 - 4

I warmed up for the Barebones sprint race at Whistler Village. My legs felt better than they did yesterday, but they still didn't feel very strong or fresh.

Orienteering race (sprint) 18:14 *** 2.9 km (6:17 / km) +50m 5:47 / km
ahr:165 max:173 22c shoes: Nike Zoom Waffle - Husky color

I ran the sprint at Whistler Village, mostly having a pretty good run, relative to my usual performance in urban sprints. The notable exception is that I overran control 8, got confused about what I had done, and lost nearly half a minute. Otherwise, it was a pretty controlled run with just one or two missteps. The area was fantastically fun for a sprint, with buildings at funny angles, many pedestrian promenades, and passageways and a few impassable features to spice up the route choice.

I finished 8th: http://www.obasen.nu/winsplits/online/en/default.a...

Average and max heart rates are a guess, because my watch malfunctioned and lost a bunch of my exercise sessions from the last several weeks.

Friday Jul 9, 2010 #

Event: Barebones 2010

Orienteering (control pick-up) 45:00 *** 4.09 km (11:00 / km) +150m 9:18 / km
18c slept:8.4 shoes: Brooks Adrenaline GTS 8 - 4

I felt tired and I hadn't registered, so I decided to help at the Lost Lake long distance race today. I made a few trips to run out and check on the radio controls for Magnus, then I picked up controls after the event.

Thursday Jul 8, 2010 #

Running - Trail / Grass (trail) 1:35:00 9.5 mi (10:00 / mi) +380m 8:54 / mi
slept:8.1 shoes: Brooks Adrenaline GTS 8 - 4

I ran from Cal-Cheak campground North along the Sea to Sky Trail, past the Olympic athletes village to the interpretive forest and back. My legs felt quite tired, and it was hot out, which made the run feel all the more tiring.

Wednesday Jul 7, 2010 #

Running - Trail / Grass warm up/down 7:06 0.55 mi (13:00 / mi) +15m 11:59 / mi
ahr:106 max:140 slept:8.2 shoes: VJ Supra spike US 10.5 - 1

I warmed-up lightly, including some running in place, for orienteering at Edith Hill. My legs felt somewhat tired still.

Orienteering race (middle distance) 52:27 *** 5.4 km (9:43 / km) +460m 6:49 / km
ahr:149 max:163 14c shoes: VJ Supra spike US 10.5 - 1

I ran the Sage Mid-Summer Muddle at Edith Hill. My plan was to run the race at long-distance intensity, but after starting out moderately and still feeling profound fatigue in my legs, I decided to back off to an easy pace. The course was brutal, as the logged climb figure indicates. As the course notes warned, the map is not up to modern standards of detail, and in some places it is also showing its age, with significant changes to trails and vegetation. I had just a few significant time losses, the largest of which was on leg 9-10, where I stood a few meters from the control for a while, paralyzed by indecision as I tried to pick between scaling the uncrossable cliff and clambering over a mess of deadfall and rocks at the foot of the cliff. I eventually climbed the cliff, but afterward, I wished I had seen the best route going back and around to the left.

All in all, it was a fun day out, and it wasn't too hot yet when I finished.

Running - Trail / Grass warm up/down 4:09 [1] 0.4 mi (10:30 / mi) +15m 9:24 / mi
ahr:119 max:128 shoes: VJ Supra spike US 10.5 - 1

I jogged back to the parking area from the finish after orienteering.

Tuesday Jul 6, 2010 #

Event: SAGE

Running - Trail / Grass 23:42 [2] * 2.5 mi (9:29 / mi) +140m 8:05 / mi
ahr:132 max:148 slept:5.8 shoes: Brooks Adrenaline GTS 8 - 4

I ran up the hill and on the ski trails at Kimberley Nordic. My legs felt tired on the hills, but it felt good to run the flats and downhills.

Monday Jul 5, 2010 #

Note
slept:7.4 (rest day)

My legs are moderately stiff and sore today, which is not surprising. I'm attending an IOF Event Advisor clinic today and tomorrow, presented by Jan Lien.

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