Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ebone

In the 7 days ending Aug 7, 2004:

activity	#	time	miles		km		+m
Orienteering	6	5:35:16	30.88	(10:52)	49.69	(6:45)	1620
Paddling / Rowing	2	3:23:35	16.11	(12:38)	25.93	(7:51)
Cycling	3	2:59:17	30.1	(5:57)	48.44	(3:42)	800
Running - Trail / Grass	3	26:00	2.89	(9:00)	4.65	(5:35)	70
Running - Road / Track	3	21:30	2.79	(7:42)	4.49	(4:47)	75
Running - Terrain	1	13:00	1.08	(12:02)	1.74	(7:29)	30
Total	6	12:58:38	83.85	(9:17)	134.94	(5:46)	2595

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Saturday Aug 7, 2004 #

Running - Road / Track (dirt road) 8:00 [2] 0.94 mi (8:31 / mi) +15m 8:06 / mi

Warm-up for running leg 4 of the Crystal Relays.

Orienteering (race) 38:36 [3] 7.41 km (5:13 / km) +180m 4:39 / km
ahr:161 max:170

Ran leg 4 of the Crystal Relays. Rick Breseman came back from leg 3 in the lead of a big peleton, so I ran most of my course in a pack with Mikell Platt, James Scarborough and Alexei Azarov. The pace was blistering, and I made a couple route wobbles early on, so I was mostly running as fast as I could behind James and Mikell. I ended up running away from James and Alexei, but Mikell had built too much of a lead for me to catch him on the long downhill toward the finish, despite me giving it everything I had. SVO ran away with a victory, although they ended up only a minute or two ahead after a cautious run and an overshoot by anchor leg, Eddie Bergeron.

Running - Terrain (grass) 13:00 [1] 1.08 mi (12:02 / mi) +30m 11:05 / mi
ahr:115

Warm down jog with James.

Cycling (mtb road/single-track) 24:47 [2] 5.0 mi (4:57 / mi) +200m 4:25 / mi
ahr:141 max:153

Rode from Hidden Valley picnic area, on the trails across from the visitors center, then on to Yellow Pine Campground on the road.

Leg 4: Red - Splits

Friday Aug 6, 2004 #

Orienteering (race) 36:00 [2] 4.6 km (7:50 / km) +170m 6:36 / km
ahr:150 max:160

First half of my day 4 blue course on the Happy Jack Map. I ran somewhat easy today but pushed it up to threshold intensity during the second half of the race, which I've logged separately.

Orienteering (race) 35:56 [3] 5.0 km (7:11 / km) +190m 6:02 / km
ahr:158 max:166

Second part of my run on the Happy Jack Map. I had a fairly steady run, except for what turned out to be a stupid route choice on controls 14 to 15, which cost me about two minutes and the win today.

Paddling / Rowing (kayaking) 1:09:35 [2] 5.96 mi (11:40 / mi)
ahr:123 max:140

Paddled around Crystal Reservoir at Curt Gowdy State Park. I did about 1 2/3 laps of the reservoir.

Paddling / Rowing (kayaking) 1:00 [3] 0.11 mi (9:06 / mi)
ahr:140 max:149

Did a couple 30-second surges during today's paddle.

Wednesday Aug 4, 2004 #

Running - Trail / Grass (dirt road / grass) 10:00 [2] 1.05 mi (9:31 / mi) +20m 8:59 / mi

Warm-up for Long course day of U.S. Team Trials.

Orienteering (race) 1:34:07 [3] 15.2 km (6:12 / km) +460m 5:23 / km
ahr:156 max:164

Long course day of U.S. Team Trials. I had a solid run today, with just a few hesitations and misses. I was apparently not mentally into orienteering at the beginning, because it was a struggle to maintain map contact for the first few controls, where I felt clumsy and halting. My technique smoothed out, and my legs felt reasonably good until the uphill long leg just before the finish. For some reason, my heart rate was pretty low today, remaining in the low-to-mid 150s for most of the last half of the race.

Cycling (mtb meadow / trail) 57:00 [2] 7.7 mi (7:24 / mi) +200m 6:51 / mi
ahr:143

Rode from the race site at Pelican Bay back to Yellow Pine Campground, including a hike-a-bike across a rugged canyon (maybe the "Gates of Hell" on the map by the same name), then a bumpy ride up a broad spur through the meadows, I think on the Plains of Despair map. The ride finished off with a little dirt road and some nice, meandering single-track. I was a bit nervous about the lightning in the sky, but it stayed several miles clear of where I was riding.

Day 3: Blue - Splits

Tuesday Aug 3, 2004 #

Running - Road / Track (dirt road) 11:00 [2] 1.52 mi (7:14 / mi) +40m 6:41 / mi
ahr:150 max:163

Brisk warm-up for the middle distance day of the Team Trials.

Orienteering (race) 42:11 [3] 6.23 km (6:46 / km) +245m 5:40 / km
ahr:161 max:174

Ran the Middle Distance day of the U.S. World Champs Team Trails. I had a good run, except for control number 13, where I lost contact with the map in the space of about 30 meters and lost 2-3 minutes.

Running - Trail / Grass (grass) 8:00 [2] 0.84 mi (9:31 / mi) +30m 8:34 / mi

Warm down jog.

Paddling / Rowing (kayaking) 2:13:00 [1] 10.04 mi (13:15 / mi)
ahr:104

Kayaking at Hattie Lake with Dave Miner. It was a beautiful day. We had a stiff headwind on the way out, but the wind had died down on our way back, so we had less of a tailwind. We circled the lake and did a little extra loop at the end (about 15-20 minutes).

Monday Aug 2, 2004 #

Running - Trail / Grass 8:00 [2] 1.0 mi (8:00 / mi) +20m 7:32 / mi

Warm up for Superbum Sprint.

Orienteering (race) 16:51 [4] 2.7 km (6:14 / km) +75m 5:29 / km
ahr:167 max:178

Superbum Sprint. Made a 40 second mistake on #5.

Superbum Sprint - Splits

Sunday Aug 1, 2004 #

Running - Road / Track (dirt road) 2:30 [2] 0.33 mi (7:35 / mi) +20m 6:23 / mi

Run to the start of Rocky Mountain 1000 Day, day 1 at Middle Crow's Toe.

Orienteering (training race) 1:11:35 [2] 8.55 km (8:22 / km) +300m 7:07 / km
ahr:150 max:161

Ran Blue course at Middle Crow's Toe. I went pretty easy, which caused my brain to relax, as well. After losing time in hesitations early in the course, I buckled down during the second half and navigated pretty well. My calves were sore before the run, but my legs felt reasonably good during the run.

Cycling (mtb single track, etc.) 1:37:30 [2] 17.4 mi (5:36 / mi) +400m 5:14 / mi
ahr:135 max:147

Rode from event site at Middle Crow's Toe to Laramie, via Telephone Song map, where I got a bit lost and ran afoul of a huge flock of sheep and their sheep dog guardians. After overshooting and a bike whack over a rocky ridge, I rode through some sagey hillside and down to an at-times-faint single track trail, which got really sandy down near the bottom of the slope, where I had to push my bike a fair amount. I eventually got on roads and cruised the last few miles into town to meet Terry and Louise.

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