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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: ebone

In the 7 days ending Apr 9, 2010:

activity # timemileskm+m
  Orienteering4 5:51:19 21.5(16:20) 34.6(10:09) 158058c
  Cycling1 1:10:00 13.0(5:23) 20.92(3:21) 365
  Running - Road / Track4 53:46 7.05(7:38) 11.35(4:44) 80
  Running - Trail / Grass1 17:30 2.04(8:35) 3.28(5:20) 40
  Total6 8:12:35 43.59(11:18) 70.15(7:01) 206558c
averages - sleep:7.2

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Friday Apr 9, 2010 #

Event: Flying Pig XIV - U S Interscholastic Championship
 

Orienteering 30:00 intensity: (11:00 @1) + (19:00 @2) *** 2.5 km (12:00 / km) +80m 10:21 / km
ahr:122 max:146 11c shoes: VJ Twister (US size 10.5) - 4

I ran easy through the training course (plus one control that I added) in the Northern training area. I did most of it with Nat, Alex, Alec, and David, taking turns leading.

Running - Road / Track warm up/down (some trail, too) 7:20 intensity: (3:00 @2) + (4:20 @3) 1.2 mi (6:07 / mi)
max:153 slept:8.3 shoes: VJ Twister (US size 10.5) - 4

I took a brisk warm-up run to the start of the first race of the Flying Pig, a middle distance. My legs felt pretty good.

Orienteering race (middle distance) 35:19 intensity: (8:19 @2) + (25:00 @3) + (2:00 @4) *** 5.1 km (6:55 / km) +170m 5:56 / km
ahr:159 max:171 18c shoes: VJ Twister (US size 10.5) - 4

I ran the Friday middle distance race at the Flying Pig, running strongly for the first six controls, then feeling tired and having to slow noticably for the rest of the race. Technically, I felt a bit rusty and not as smooth or confident as I could be, but I essentially navigated well and was satisfied with my race.

Running - Road / Track warm up/down (road) 12:03 intensity: (4:30 @1) + (7:33 @2) 1.3 mi (9:16 / mi) +35m 8:33 / mi
ahr:123 max:142 shoes: Brooks Adrenaline GTS 8 - 4

I went for an easy warm-down run with Patrick and Tom after the race.

Friday Middle 11-Blue - Splits

Thursday Apr 8, 2010 #

Running - Road / Track (road, some grass) 20:30 intensity: (5:30 @1) + (15:00 @2) 2.51 mi (8:10 / mi) +25m 7:55 / mi
ahr:125 max:139 slept:5.5 shoes: Brooks Adrenaline GTS 8 - 4

I went for a light jog around the hotel, near I-275 and Route 32 in East Cincinnati. My legs felt really clunky and sore for the first few minutes, but then they warmed up and just felt somewhat fatigued.

On my run, I scoped out the mini golf joint and the Sizzling Wok restaurant, at which we later partook of the dinner buffet.

Wednesday Apr 7, 2010 #

Running - Road / Track (road) 2:20 [4] 0.43 mi (5:26 / mi)
slept:6.7 (sick) shoes: Brooks Adrenaline GTS 8 - 4

My cold is still in its itchy, watery phase.

Running - Trail / Grass 7:30 intensity: (4:30 @2) + (3:00 @3) 0.75 mi (10:00 / mi) +15m 9:25 / mi
shoes: Brooks Adrenaline GTS 8 - 4

I set streamers for the Le Mans start loop of BEAST race #1. The logged time includes stops.

Running - Trail / Grass (trail) 7:30 intensity: (2:00 @1) + (2:00 @2) + (1:30 @3) + (2:00 @4) 1.0 mi (7:30 / mi) +20m 7:04 / mi
shoes: Brooks Adrenaline GTS 8 - 4

I rabbited the start of the BEAST race then picked up some of the streamers marking the trail.

Orienteering (control setting) 7:00 [2] *** 1.05 km (6:40 / km) +5m 6:31 / km
6c shoes: Brooks Adrenaline GTS 8 - 4

I split the control setting duties with Christi for the Genesee Park Easter-egg orienteering.

Running - Trail / Grass (grass) 2:30 [2] 0.29 mi (8:37 / mi) +5m 8:11 / mi
shoes: Brooks Adrenaline GTS 8 - 4

A few other bits of running during BEAST.

Running - Road / Track (road, with luggage) 8:45 [3] 1.1 mi (7:57 / mi) +20m 7:32 / mi
shoes: Brooks Adrenaline GTS 8 - 4

I ran from the car to the terminal to fly to Ohio for the Flying Pig.

Tuesday Apr 6, 2010 #

Orienteering (course scouting) 39:00 intensity: (15:00 @1) + (24:00 @2) ** 5.03 km (7:45 / km) +55m 7:21 / km
ahr:124 max:146 18c slept:7.3 (sick) shoes: Brooks Adrenaline GTS 8 - 4

I did several short stints of running while doing the final course scouting and setting for BEAST.

Cycling (mtb roads and grass) 1:10:00 intensity: (25:00 @1) + (45:00 @2) 13.0 mi (5:23 / mi) +365m 4:57 / mi
ahr:124 max:150 shoes: Nike ACG cycling shoes

Biking (less some hike-a-bike) through the BEAST bike loop.

Monday Apr 5, 2010 #

Note
slept:8.5 (sick)

After four days of a sore throat (I was starting to wonder if I might have strep throat or mono), my cold has finally entered the itchy, watery stage.

Running - Road / Track (road) 2:48 [4] 0.51 mi (5:29 / mi)
shoes: Brooks Adrenaline GTS 8 - 4

My legs felt strong and apparently not tired after yesterday's long trek.

Sunday Apr 4, 2010 #

Orienteering (usgs line-O) 4:00:00 intensity: (40:00 @1) + (3:20:00 @2) *** 13.0 mi (18:28 / mi) +1270m 14:10 / mi
ahr:133 max:159 5c slept:9.9 (sick) shoes: VJ Twister (US size 10.5) - 2

I ran Murray's Easter bunny line orienteering course at Tiger Mtn., finding the five eggs, with accompanying tasty Easter candy caches. It was a nice day for the outing, partly sunny, and there was a bit of snow over about 1700 feet. I very much enjoyed being out, and I was glad to have the opportunity to do some terrain training.

I didn't follow the line too religiously, and in fact, I was downright lazy with my navigation in a few spots, which cost me maybe 15 minutes on checkpoints #4 and #5, as well as one other little overshoot--of a route decision point, not a checkpoint. I was out for nearly 4:09, but some of that time was spent stopped at caches or for pee breaks or to take off my shoe with the hole in the upper and dump out the detritus that had gotten in.

Saturday Apr 3, 2010 #

Note
slept:4.5 (sick)

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