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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ebone

In the 7 days ending Jan 15, 2005:

activity # timemileskm+m
  Orienteering2 2:33:55 8.57(17:58) 13.79(11:10) 86525 /30c83%
  Running - Road / Track3 1:49:40 12.66(8:40) 20.37(5:23) 595
  Cycling1 29:40 6.4(4:38) 10.3(2:53) 180
  Running - Trail / Grass1 14:30 1.65(8:47) 2.65(5:28) 90
  Total5 5:07:45 29.28(10:31) 47.12(6:32) 173025 /30c83%
averages - sleep:8.7

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Saturday Jan 15, 2005 #

Running - Road / Track (road) 6:00 [2] 0.86 mi (6:59 / mi) +5m 6:51 / mi

Brief warm up for WRE at Oak Mountain.

Orienteering (race) 38:55 [3] 4.79 km (8:07 / km) +345m 5:58 / km
ahr:163 max:172 spiked:11/15c shoes: VJ Panthers - 1

Ran World Ranking Event at Oak Mountain State Park. I felt okay and ran a fairly clean, but not perfect, race. The uphills were tough for me, and I walked all the steep ones. I have a lot of hill running to do to get ready for WOC in Japan.

Orienteering (training / shadowing) 50:00 [1] 3.0 km (16:40 / km) +170m 12:59 / km
shoes: VJ Panthers - 1

Walk/jogged most of a line-O and control picking course with the La Porte HS Varsity boys orienteering team. They showed some good skill and have the potential for some really good results, with some concerted technique (and running) training.

Orienteering (training / shadowing) 15:00 [2] 1.5 km (10:00 / km) +80m 7:54 / km
shoes: VJ Panthers - 1

Faster, running training with the La Porte team.

M21 WRE - Splits

Thursday Jan 13, 2005 #

Orienteering (course setting) 50:00 [2] 4.5 km (11:07 / km) +270m 8:33 / km
ahr:130 spiked:14/15c shoes: VJ Panthers - 1

Ran around at Oak Mountain in the rain setting controls for the Saturday afternoon training course at the Vulcan / U.S. O team A meet. My total time was 80 minutes, but much of that time was spent tying controls or vetting the locations/map.

Tuesday Jan 11, 2005 #

Cycling (mtb road) 29:40 [2] 6.4 mi (4:38 / mi) +180m 4:16 / mi
ahr:136 max:151 slept:8.7 shoes: Nike ACG cycling shoes

Rode the Sawyer Camp Trail to Jepson Laurel and back home. My legs felt sort of tired but not too bad, considering I haven't biked in a while.

Monday Jan 10, 2005 #

Running - Road / Track (some trail) 1:29:30 [2] 10.1 mi (8:52 / mi) +430m 7:50 / mi
ahr:142 max:153 slept:8.7 (sick) shoes: Mizuno Wave Nirvana 1

Ran around the neighborhood, towing with Terry (an extended, 2.65 mile version of the run that goes by the park with the lawn and the reentrant, where Terry runs laps sometimes), ran to the North end of the Northern Sawyer Camp Trail extension, which now goes along Skyline Blvd all the way to San Bruno Ave, then ran home, going around the back side of the block to add a few minutes to the run.

I took a couple O-maps and read the legs while I ran. I tried to read all the important details of each leg, and I spent a lot of time on it, probably over 45 minutes.

My legs felt utterly flat and unfit on the run back home. Also, I've had a mild headache for more than a day now (although exercise endorphins make it disappear), and my neck and torso have flu-like aches, so I think I may be getting sick.

Sunday Jan 9, 2005 #

Running - Road / Track (road) 14:10 [2] 1.7 mi (8:20 / mi) +160m 6:27 / mi
ahr:142 max:157 slept:8.7 shoes: Mizuno Wave Nirvana 1

Ran to Mills Canyon Trail and back. My legs felt somewhat tired from skiing and snowshoeing yesterday.

Running - Trail / Grass (trail) 14:30 [2] 1.65 mi (8:47 / mi) +90m 7:31 / mi
ahr:137 max:157 shoes: Mizuno Wave Nirvana 1

Ran down and up the Mills Canyon Trail, including exploring the short side spur at the top. There was much mud and standing water over much of the trail, and my legs were generously spattered after this short run.

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