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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ebone

In the 7 days ending Jan 17, 2005:

activity # timemileskm+m
  Orienteering4 6:25:15 24.67(15:37) 39.7(9:42) 227047 /53c88%
  Running - Road / Track3 32:00 3.95(8:06) 6.36(5:02) 35
  Cycling1 29:40 6.4(4:38) 10.3(2:53) 180
  Running - Trail / Grass1 6:00 0.67(8:57) 1.08(5:34) 10
  Total5 7:32:55 35.69(12:41) 57.44(7:53) 249547 /53c88%
averages - sleep:8.7

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Monday Jan 17, 2005 #

Orienteering (control setting) 24:00 [1] 2.05 km (11:42 / km) +135m 8:48 / km
shoes: Salomon trail/AR shoes

I set three Yellow course controls before the sprint race at Oak Mountain.

Running - Road / Track (road) 7:00 [2] 0.95 mi (7:22 / mi) +5m 7:15 / mi
shoes: Salomon trail/AR shoes

Warm-up run before sprint. My legs felt sort of creeky and broken.

Running - Road / Track (road) 4:00 [1] 0.36 mi (11:07 / mi)
shoes: VJ Panthers - 1

Slow running during warm-up.

Orienteering (race) 16:20 [4] 2.86 km (5:43 / km) +130m 4:39 / km
ahr:166 max:176 shoes: VJ Panthers - 1

Ran the sprint at Oak Mountain. Despite how bad my legs felt during the warm-up, I felt fair while I was racing and ran a pretty hard, steady, clean race. This weekend has been a good start to my orienteering year.

Running - Trail / Grass (some road / terrain) 6:00 [2] 0.67 mi (8:57 / mi) +10m 8:34 / mi
shoes: Salomon trail/AR shoes

After my race, I ran around taking video of people on the sprint course.

Orienteering (control pick-up) 57:45 [1] 5.3 km (10:54 / km) +300m 8:30 / km
ahr:118 shoes: Salomon trail/AR shoes

I walk-jogged while picking up controls at the sprint and middle distance venues at Oak Mountain. Even after all the running this weekend, I felt okay while going slowly.

Sunday Jan 16, 2005 #

Orienteering (control pick-up) 19:30 [2] 2.3 km (8:29 / km) +120m 6:43 / km
ahr:145 shoes: VJ Panthers - 1

Picked up the remaining controls from yesterday afternoon's training course.

Running - Road / Track (road) 5:00 [2] 0.65 mi (7:42 / mi) +15m 7:11 / mi
ahr:145 shoes: VJ Panthers - 1

After control pick-up, I ran back to the car along the road.

Running - Road / Track (road) 5:00 [2] 0.63 mi (7:56 / mi) +10m 7:34 / mi
shoes: Salomon trail/AR shoes

Brief additional warm-up for orienteering.

Orienteering (race) 36:01 [2] 4.3 km (8:23 / km) +240m 6:33 / km
ahr:153 spiked:10/11c shoes: VJ Panthers - 1

Ran the 11.9 km Blue long (nee classic) course at Oak Mountain State Park. The course was excellent, with lots of variety in terrain types and in navigation problems. I ran an easy-to-moderate pace, and moved pretty steadily and efficiently for most of the course. I got somewhat tired over the last couple of kilometers.

Orienteering (race) 56:14 [3] 7.6 km (7:24 / km) +380m 5:55 / km
ahr:160 max:172 spiked:12/12c shoes: VJ Panthers - 1

Harder part of Blue long course at Oak Mountain.

Running - Road / Track (road) 5:00 [1] 0.5 mi (10:00 / mi)
shoes: Salomon trail/AR shoes

Post-race jogging.

Orienteering (control pick-up) 21:30 [1] 1.5 km (14:20 / km) +100m 10:45 / km
ahr:128 shoes: VJ Panthers - 1

Walk-jogged to pick up controls at the middle distance (World Ranking Event) venue.

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.

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.

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