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Training Log Archive: ebone

In the 7 days ending Aug 9, 2008:

activity # timemileskm+m
  Orienteering5 5:14:55 26.29(11:59) 42.31(7:27) 1290115c
  Running - Trail / Grass1 36:16 3.51(10:21) 5.64(6:26) 75
  Running - Road / Track1 21:50 2.0(10:55) 3.22(6:47) 40
  Total5 6:13:01 31.8(11:44) 51.17(7:17) 1405115c
averages - sleep:8.1 rhr:52

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SuMoTuWeThFrSa

Saturday Aug 9, 2008 #

Running - Road / Track warm up/down 10:50 intensity: (5:00 @1) + (5:50 @2) 1.08 mi (10:00 / mi) +30m 9:13 / mi
slept:6.0 shoes: Brooks Adrenaline GTS 8

Easy warm-up jog before U.S. Classic Championships day 1 at Diamond Bay.

Orienteering race 1:06:29 [3] *** 10.4 km (6:24 / km) +320m 5:32 / km
27c shoes: Brooks Adrenaline GTS 8

I ran a conservatively-paced race for day 1 of the U.S. Classic Championships. My intent was to focus on navigating and running smoothly, saving my legs for tomorrow's 15+ km course, but I had a little trouble getting mentally warmed-up to navigating, and I lost a little time early then a little time later, for a total of at least 2:15 lost. The course was fun, sort of a long middle distance style course.

Running - Road / Track warm up/down 11:00 [1] 0.92 mi (12:00 / mi) +10m 11:37 / mi
shoes: Brooks Adrenaline GTS 8

Easy jogging warm-down with Christoph, Ross and Boris after the race.

Blue 1 - Splits

Friday Aug 8, 2008 #

Orienteering 31:19 intensity: (12:00 @2) + (19:19 @3) *** 5.46 km (5:44 / km) +120m 5:10 / km
14c slept:7.8 shoes: Brooks Adrenaline GTS 8

I ran the Green course at East Pelican Bay. I ran easy, but I took my pulse a couple times on my wrist (since I forgot my HRM transmitter strap at home), and it was around 160-162, which is higher than I would've guessed from my perceived exertion level. The course was fairly easy, and I made no significant errors.

Thursday Aug 7, 2008 #

Note
slept:11.8

1.5 hour nap and 10.3 hours of sleep at night.

Orienteering (control hanging/pick-up) 31:11 [2] *** 4.0 km (7:48 / km) +105m 6:53 / km
6c shoes: VJ Twister (US size 10.5) - 3

Setting then picking up controls for O training at the First With The Most map.

Orienteering (shadowing) 23:00 [2] *** 3.65 km (6:18 / km) +100m 5:33 / km
20c shoes: VJ Twister (US size 10.5) - 3

Shadowing Joe Barrett (M12) from Kansas City during a control picking course on the First With The Most map. We were out for 43 minutes, but we made many stops during the training. Joe did an impressive job navigating the challenging course.

Wednesday Aug 6, 2008 #

Running - Trail / Grass warm up/down 10:00 intensity: (8:00 @1) + (2:00 @2) 0.67 mi (15:00 / mi) +5m 14:39 / mi
slept:6.9 shoes: VJ Twister (US size 10.5) - 3

Wm-up jogging, mostly very easy and in-place, before one-man relay race.

Orienteering race (motalla) 35:50 intensity: (25:50 @3) + (10:00 @4) *** 6.3 km (5:41 / km) +170m 5:01 / km
17c shoes: VJ Twister (US size 10.5) - 3

I ran fairly hard in the individual motalla race at Jubal E Spring map. I felt okay for the first two loops, then I conked out on the last two. I navigated well and had very little lost time.

Running - Trail / Grass 26:16 [2] 2.84 mi (9:15 / mi) +70m 8:36 / mi
shoes: VJ Twister (US size 10.5) - 3

Jogging to the course area at Bisbee Hill to set controls, jogging back to the Jubal E Spring event area, then jogging back to Bisbee Hill again.

Orienteering (control setting) 18:18 [2] *** 2.0 km (9:09 / km) +70m 7:47 / km
4c shoes: VJ Twister (US size 10.5) - 3

Setting controls for a precision compass course at Bisbee Hill.

Orienteering 12:00 [2] *** 1.5 km (8:00 / km) +40m 7:04 / km
4c shoes: VJ Twister (US size 10.5) - 3

Some running while shadowing during the compass course, then picking up controls.

Tuesday Aug 5, 2008 #

Orienteering 41:48 intensity: (38:48 @2) + (3:00 @3) *** 5.0 km (8:22 / km) +210m 6:55 / km
12c rhr:52 slept:8.0 (sick) shoes: VJ Twister (US size 10.5) - 3

I ran the Green course at easy-to-medium intensity at Middle Crow's Toe. I had one significant mistake, on the first control I think, where I hit the ridge low and went down to look for the control before going up.
I don't remember the exact distance or number of controls.

Orienteering 55:00 [1] *** 4.0 km (13:45 / km) +155m 11:31 / km
11c shoes: VJ Twister (US size 10.5) - 3

Shadowing Channelview team members, Jesus, Erik and Juan, on the training course at Plains of Despair.

Monday Aug 4, 2008 #

Event: 2008 Laramie Daze & US Champs
 

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