Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: ebone

In the 7 days ending Feb 24, 2008:

activity

time

miles

Orienteering

6:51:38

32.93

(12:30)

52.99

(7:46)

1870

115c

Running - Trail / Grass

1:04:46

6.9

(9:23)

11.11

(5:50)

137

Strength / Weights

3:49

Calisthenics / Dance

2:30

0.19

(13:09)

0.31

(8:10)

Total

8:02:43

40.02

64.41

2007

115c

averages - sleep:7.8

1:48

0:00

» now

Sunday Feb 24, 2008 #

Running - Trail / Grass warm up/down 9:08 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 *** 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.

Blue2 - Splits

Saturday Feb 23, 2008 #

Event: Western States + Intercollegiate Championships

Running - Trail / Grass warm up/down 6:27 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 *** 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 *** 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 1.03 mi (9:45 / mi) +20m 9:11 / mi
ahr:125 max:144 shoes: Brooks Cascadia (gray)

Warm-down jog after the sprint.

Sprint - Splits

Blue 1 - Splits

Friday Feb 22, 2008 #

Orienteering 29:27 *** 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 #

Event: US Team training activity

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 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 *** 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 *** 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.

Monday Feb 18, 2008 #

Event: US Team training activity

Orienteering 52:30 *** 4.4 km (11:56 / km) +140m 10:18 / km
ahr:120 max:147 6c slept:7.8 shoes: VJ Twister (US size 10.5) - 3

U.S. Team training at Bastrop State Park. I shadowed William Hollowell for the first part of the rough compass training course, then ran the second part by myself. My left knee mostly felt fine running easy. My left Achilles tendon twinged a few times while running but wasn't sore afterward.

Orienteering tempo (tennis match O) 18:08 [3] *** 2.7 km (6:43 / km) +110m 5:35 / km
ahr:153 max:168 8c shoes: VJ Twister (US size 10.5) - 3

I ran a "tennis match" exercise in a trio with Tom Hollowell and Gabe Svobodny. We picked three segments of a short course, with fairly technical controls and short-to-medium length legs, and we ran each one hard, with one runner getting a 30-45 second head start and the other runners starting together and chasing. The person who arrives first at the final control of each segment wins the point for that segment. We took turns starting first. It was a fun way to bring some pressure to the training. I won three points--woo-hoo! :-)
Length, climb, # of controls, my time, and my avg/max HRs per segment:
1.01k, +35m, 3c in 7:00, 139/153
0.65k, +35m, 2c in 3:43, 157/168
1.05k, +40m, 3c in 7:25, 155/167

C • Sounds fun 2

Orienteering 20:36 [2] *** 1.7 km (12:07 / km) +80m 9:49 / km
ahr:130 max:148 3c shoes: VJ Twister (US size 10.5) - 3

Gabe and I ran the rest of the course easy together, each running a leg by memory, not totally smoothly.

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