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Training Log Archive: IndyBass

In the 7 days ending Mar 17, 2007:

activity # timemileskm+m
  Orienteering2 2:40:31 6.46(24:50) 10.4(15:26) 53046c
  Running (treadmill)2 1:20:00 8.0(10:00) 12.88(6:13)
  Walking (treadmill)2 40:00 2.33(17:10) 3.75(10:40)
  Total4 4:40:31 16.79(16:42) 27.02(10:23) 53046c

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Saturday Mar 17, 2007 #

Orienteering race 44:57 [3] *** 2.9 km (15:30 / km) +140m 12:29 / km
ahr:148 max:168 15c shoes: Montrail Hurricane Ridge

French Park Sprint 3

Orienteering race 44:49 [3] *** 2.9 km (15:27 / km) +150m 12:17 / km
ahr:154 max:172 14c shoes: Montrail Hurricane Ridge

Burnet Woods Sprint 3


I did the best I could on these sprints, but all of my footing in the woods was very tentative (even with the stable Montrails), as I found myself favoring the left foot/leg (and making it sore as a result).

Also, I noticed that the fabric at the back of the heel on both Montrails has begun to tear, which gave me small blisters by the end of the Sunday course.

Usually, I'm able to turn up the heat a bit for an A-meet sprint (even the wooded ones), and I've consistently finished them in about 30 mins. These 45-min times are a telling indicator about what impact the injury was having.

Despite the hobbling, it was a brilliant day to be out on a map. I felt a little stronger on the second sprint, although that doesn't come across in the pace figures.

Looking at the split analysis, I can see why the second sprint "felt" better. On the first, I didn't start hitting my goal pace until leg 9, when the course exited the woods into the open areas of the park. On the second sprint, I bettered my goal pace on 8 of the first 10 legs, before some mental errors slowed me down on 11 and 12. The HR data also shows that I was exerting more (less tentative) in the second race.

Friday Mar 16, 2007 #

Orienteering race 1:10:45 [4] *** 4.6 km (15:23 / km) +240m 12:12 / km
ahr:160 max:180 17c shoes: VJ Integrators

Miami Whitewater North - M40+ Middle Distance


Generally, this was a pretty enjoyable day to kick off the weekend. I haven't been on a map in the woods for 2.5 months, and it feels good to be back at it.

Aside from #1 (took me too long to get my head into the technical section), this was a pretty clean run for me. I was happy to see that my overall pace was only a bit slower than my goal pace (15m/k), and on par with what I was running in late December.

I did feel the impact of my lack of outdoor running lately, though. The weather has kept me away from my SWWay Park hill loop for quite a while, and I felt it in my legs today.

I was really happy with my nav in the 11-14 technical section. I think I did a good job of simplifying the terrain and visualing a path through to the next bag. I spiked all these controls.

The big disappointment was the ankle sprain on the hard dirt road on the way to #15. My legs were fatigued, and I forgot to take some of the precautions that I usually take when faced with a hard surface in spikes. I don't remember even checking to see if there was grass at the side of the road, and I made no special effort to tense up my lower leg muscles as a precautionary measure. Then I hit a small rock or stick with the inside of my right shoe and turned my ankle.

Now, a couple of days later, I realize that my time with these shoes must come to an end. With my current weight and build, I can't continue to risk injury with shoes that emphasize traction over lateral stability. I do love the traction, but my recovery time from a sprain is too long to keep risking it. I need to seek out a stable trail shoe that doesn't sacrifice that stability too much for traction. Suggestions would be appreciated.

Wednesday Mar 14, 2007 #

Walking (treadmill) warm up/down 5:00 [1] 0.33 mi (15:09 / mi)
ahr:98 shoes: Nike AirMax Tailwind

Running (treadmill) 30:00 [3] 3.0 mi (10:00 / mi)
ahr:150 shoes: Nike AirMax Tailwind

Walking (treadmill) warm up/down 10:00 [1] 0.67 mi (14:56 / mi)
ahr:131 shoes: Nike AirMax Tailwind


HRav/10mins = 141/151/157
HRav/overall = 140
HRmx/overall = 167
Tempo = 165bpm

HRs look really low this morning, compared to the first three miles of each of the weekend jogs. This will be the last exercise before the Pig. I've been fairly diligent since October, trying to build endurance. I hope it is enough. That 8+km Sunday course will be the first course of that length that I've tried since the Blue Ridge Challenge last year. Let's hope for better results!

Sunday Mar 11, 2007 #

Walking (treadmill) warm up/down 5:00 [1] 0.33 mi (15:09 / mi)
ahr:111 shoes: Nike AirMax Tailwind

Running (treadmill) 50:00 [3] 5.0 mi (10:00 / mi)
ahr:162 shoes: Nike AirMax Tailwind

Walking (treadmill) warm up/down 10:00 [1] 0.67 mi (14:56 / mi)
ahr:142 shoes: Nike AirMax Tailwind

Walking (treadmill) warm up/down 10:00 [1] 0.33 mi (30:18 / mi)
ahr:117 shoes: Nike AirMax Tailwind


HRav/10mins = 151/159/163/167/171
HRav/overall = 150
HRmx/overall = 177
Tempo = 165bpm

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