Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: ebone

In the 11 days ending Aug 27, 2007:

	activity	#	time	miles		km		+m
	Orienteering	5	4:32:17	20.88	(13:02)	33.6	(8:06)	1240	83c
	Running - Road / Track	4	1:25:02	10.54	(8:04)	16.96	(5:01)	46
	Running - Trail / Grass	3	1:06:35	8.05	(8:16)	12.96	(5:08)	55
	Calisthenics / Dance	1	30:00
	Total	8	7:33:54	39.47		63.51		1341	83c
averages - sleep:7.3 rhr:50

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Monday Aug 27, 2007 #

Note
slept:4.4 (rest day)

Sightseeing/idling in Kiev with Terry. I got up too late to go for a run before checking out of the hotel. My legs are quite tired from the relay and/or dancing in the lumpy sand/dust at the party last night.

Sunday Aug 26, 2007 #

Calisthenics / Dance (dancing) 30:00 [1]
slept:8.0

Some dancing at the WOC after party. (Most of my hours of dancing time were lower than intensity 1.) This dancing was good terrain training, because the dance floor had both sandy ground and contour lines (if mapped at a sufficiently small interval).

My legs were tired from the relay, but they felt okay dancing.

Saturday Aug 25, 2007 #

Running - Road / Track warm up/down (some trail/grass, too) 16:55 * 2.33 mi (7:15 / mi) +25m 7:01 / mi
ahr:147 max:165 slept:4.5 shoes: VJ Twister (US size 10.5) - 2

Mostly brisk warm-up run before the WOC relay. I felt so-so and had some diarrhea and stomach discomfort.

Orienteering race (relay) 1:02:11 *** 8.6 km (7:14 / km) +350m 6:00 / km
ahr:168 max:181 21c shoes: VJ Twister (US size 10.5) - 2

First leg of WOC relay. My legs felt somewhat better than yesterday but still not very good. I had some diarrhea throughout the morning, but it went away shortly before the noon start. My biggest problem during the run was that my stomach was irritated and thus bloated with breakfast, water and Hydralyte, and it just sat there and caused stabbing pain while I ran, rather than absorbing into my system. From a navigation standpoint, I had a fairly good run for most of the course but lost nearly 1.5 minutes on the third to last control, where Wil Smith got ahead of me.

Running - Road / Track warm up/down 10:00 [2] 1.05 mi (9:30 / mi) +6m 9:20 / mi
ahr:124 max:138 shoes: VJ Twister (US size 10.5) - 2

Easy warm-down jog with Wil after the relay.

Friday Aug 24, 2007 #

Running - Road / Track warm up/down (some terrain, too) 7:36 0.84 mi (9:00 / mi)
ahr:127 max:151 slept:9.0 shoes: VJ Twister (US size 10.5) - 2

5:46 warm-up before and 1:50 jog after orienteering.

Orienteering 34:02 *** 4.3 km (7:55 / km) +135m 6:50 / km
ahr:153 max:170 12c shoes: VJ Twister (US size 10.5) - 2

Training run on the relay model area. My legs felt weak and flat today--not tired, really, just sort of disconnected or almost numb. Still, I pushed myself to do some faster running to tune up for the relay tomorrow, and it was easy to get my heart rate up, partly because of the heat, I suppose.

I was not eager to orienteer today, and when I hit some of the thicker patches of nettles, I slowed to a walk looking for a better way through--definitely not mentally in racing mode.

Thursday Aug 23, 2007 #

Running - Trail / Grass (almost half road) 44:20 5.22 mi (8:30 / mi) +15m 8:25 / mi
ahr:126 max:148 slept:8.0 shoes: Brooks Trance 5 - 1

Easy morning run with Hilly, Sandra, Eddie and Boris, to Hydropark, on the trails on the Northern island, and back to Hotel Tourist. My legs felt sort of unenergetic. It was another day with temperatures in the 90's, so it was nice to run early.

Wednesday Aug 22, 2007 #

Note
slept:8.2 (rest day)

I was thinking of running the WOC Tour orienteering race after watching the middle distance finals, but I didn't feel like orienteering--it's so hot today!

Tuesday Aug 21, 2007 #

Note
slept:8.4 (rest day)

Planned rest day. My legs are tired, and it's hot.

Monday Aug 20, 2007 #

Running - Trail / Grass warm up/down (dirt road) 5:00 [1] 0.54 mi (9:20 / mi)
ahr:112 max:125 slept:7.2 shoes: VJ Twister (US size 10.5) - 2

Short, easy warm-up jog before orienteering. My legs are tired today, and the weather is hot, but I was still looking forward to orienteering.

Orienteering (middle distance) 50:31 [2] *** 5.6 km (9:01 / km) +80m 8:25 / km
ahr:142 max:159 16c shoes: VJ Twister (US size 10.5) - 2

Ran a course at the WOC middle distance qualification area. It was hot, and I was tired from yesterday, so I took it very easy. It was fun but flat and vague, so I still made some mistakes.

Sunday Aug 19, 2007 #

Running - Trail / Grass warm up/down 17:15 [2] 2.3 mi (7:30 / mi) +40m 7:07 / mi
ahr:145 max:161 slept:6.9 shoes: Brooks Trance 5 - 1

Warm-up run before WOC long distance qualification race. I felt fine but not great.

Orienteering race (long distance) 1:11:19 *** 8.9 km (8:01 / km) +460m 6:22 / km
ahr:166 max:178 17c shoes: VJ Twister (US size 10.5) - 2

WOC long distance qualification race. I placed 26th in heat C, 13:51 (24%) behind the winner (Philippe Adamski, France) and 4:00 away from 15th place and qualifying for the final. I had a good run but made some mistakes. My legs felt good but not great. I got off to my usual slow start but got plugged into the map pretty well for the most part.

My heart rate histogram shows that my heart rate was within a few beats of 169 for most of the race, which means I probably paced myself pretty well.

Running - Road / Track warm up/down (road) 15:15 [1] 1.61 mi (9:30 / mi)
ahr:113 max:127 shoes: Brooks Trance 5 - 1

Easy jog with Terry and, for the return trip, Brent, down the Hotel Tourist stairs and up and down the street to the South.

Saturday Aug 18, 2007 #

Event: WOC 2007

Orienteering (training) 54:14 *** 6.2 km (8:45 / km) +215m 7:27 / km
ahr:144 max:166 17c rhr:50 slept:7.5 shoes: VJ Twister (US size 10.5) - 2

WOC long/relay model event at Feofaniya. I ran easy-to-medium pace most of the time, with a few surges of harder running. My legs felt sort of tired and weak/slow. I navigated better than I had on Wednesday, but I still had a few mistakes and unnecessary hesitations. I think tomorrow's race will be demanding, both physically and of concentration and discipline. My route to the finish from the last control I visited turned out to be very slow; up to that point, I had run 42:50 for 5.5k.

I had a good time watching my teammates in the sprint, and it got me in the racing mood for tomorrow.

C • go get 'em! 1

Friday Aug 17, 2007 #

Note
slept:7.9

The cold seems to be over, since I feel mostly better and most of the lymph node swelling and other symptoms have subsided. I have only residual congestion--and not too much of it. I'm looking forward to an easy jog this afternoon or evening.

Running - Road / Track (road) 35:16 4.7 mi (7:30 / mi) +15m 7:26 / mi
ahr:133 max:161 shoes: Brooks Trance 5 - 1

I went for an easy run before bed, but too soon after a big dinner for comfort. I was hoping to move more residual mucus from my cold, but for some reason (maybe because I just ate), my breathing passages stayed pretty dry. My legs felt okay, and I did 2 x 15-second fast strides toward the end of the run, just to remind my legs how to move quickly. From the Hotel Tourist, I ran North across the road and Metro line, a bit West and then North into the neighborhood and back, then farther West across the bridge to Hydropark (to an interchange/underpass somewhere near the Metro station) and back to the hotel.

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