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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ebone

In the 7 days ending Sep 17, 2006:

activity # timemileskm+m
  Orienteering2 3:21:13 15.74(12:47) 25.33(7:57) 70755 /91c60%
  Cycling1 3:15:36 48.48(4:02) 78.02(2:30) 515
  Running - Road / Track3 2:08:09 17.19(7:27) 27.66(4:38) 247
  Paddling / Rowing1 1:13:45 6.15(12:00) 9.9(7:27)
  Running - Trail / Grass2 32:23 3.55(9:07) 5.71(5:40) 50
  Total5 10:31:06 91.11(6:56) 146.63(4:18) 151955 /91c60%
averages - sleep:8.3

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Sunday Sep 17, 2006 #

Running - Road / Track warm up/down (mostly road) 16:00 [2] 2.13 mi (7:31 / mi) +40m 7:06 / mi
ahr:135 max:156 shoes: Brooks Trance 5 - 1

Warmed up for round 1 of the Sprint Series Finals. My knee hurt quite a bit, so much so that I ran with a limp at first. Near the end of the warm-up, the pain began to subside.

Orienteering race (sprint) 13:21 [4] *** 2.8 km (4:46 / km) +45m 4:25 / km
ahr:168 max:174 spiked:15/17c slept:8.0 (injured) shoes: VJ Twister (US size 10.5) - 2

Round 1 of Sprint Series Finals. I felt the need to make a last minute toilet visit just before the start, so I ran up to the start and was still tying my shoelaces when the start was called. I started perhaps 6 seconds late and pretty much caught up to the pack by control 2. I raced against Nick Duca, Erin Shirm and Ted Good. Erin, Nick and I ran the course pretty aggressively and were very close together until the long running leg from control 13 to 14, when Erin got a bit ahead of me and we both gapped Nick. Once I saw that I was safely in second, I eased up for about the last 130m to save my legs for the other two rounds.

Running - Road / Track warm up/down (mostly road) 9:32 [2] 1.23 mi (7:45 / mi) +20m 7:23 / mi
ahr:133 max:149 (injured) shoes: VJ Twister (US size 10.5) - 2

Warm-up jog before the second round sprint. My body felt somewhat tired still from the effort of the first sprint.

Orienteering race (sprint) 16:43 [4] *** 2.61 km (6:24 / km) +65m 5:42 / km
ahr:168 max:178 spiked:12/16c (injured) shoes: VJ Twister (US size 10.5) - 2

Sprint Series round 2. I started off okay but felt a little tired mid-way through the course. Still, I was in fine position when Nick led us from control 9 to control 11, then proceeded to 12, etc. I saw that we had come to 11 and didn't punch, but I took a bad bearing and missed 10 (where I assumed Nick and Erin were leading) so badly that I arrived at 12 first, then missed 10 a bit short on the way back. After I finally got to 10, I dashed back to 11 then went somewhat slowly and deliberately to 12, picking up the pace some over the remaining controls to hold off Jon Torrance.

Orienteering (control pick-up) 13:11 [2] *** 1.3 km (10:08 / km) +30m 9:06 / km
ahr:128 max:146 spiked:3/3c shoes: VJ Twister (US size 10.5) - 2

Picked up controls 3, 4 and 5 after sprint round 2.

Running - Trail / Grass warm up/down 11:30 [2] 1.28 mi (8:59 / mi) +20m 8:34 / mi
ahr:126 max:151 (injured)

Easy warm-up jog before the last round of the Sprint Series Finals.

Orienteering race (sprint) 16:19 [3] *** 2.86 km (5:42 / km) +85m 4:58 / km
ahr:165 max:174 spiked:13/17c (injured) shoes: VJ Twister (US size 10.5) - 2

Sprint Series Finals, A final race, against Ken, Ross, John, and Michael. I got out well at the start, dropped back a bit in the middle of the first loop, then took the lead again going into the final loop. In the middle of the final loop, the lead group (I, Mike and John) eased up the pace significantly, probably because none of us wanted to run quickly out front and blow a control at a tactically crucial moment, which is just what I did on the 3rd to last control, to which I took a fairly direct route through the green then blew it to the left. At this point John surged ahead and Mike took off after him with amazing speed. I was too busy kicking myself to realize that the last couple controls were a flat-out run to the finish, so Mike got a jump on me leaving the control that I had no way to make up. I think I double-punched the finish, leading to an apparently slow finish run-in split. My legs felt pretty strong throughout the course, which was nice, but which made it all the more frustrating to screw up near the end. Still, 3rd place in such a strong field is pretty good, and it beats my 5th place from last year.

Running - Trail / Grass warm up/down (some terrain) 14:05 [2] 1.51 mi (9:20 / mi) +30m 8:47 / mi
ahr:127 max:145 shoes: VJ Twister (US size 10.5) - 2

Warm-down jogging after Sprint Series Finals. My legs still felt quite good after the three races today.

Saturday Sep 16, 2006 #

Orienteering (contours-only) 27:00 [2] *** 2.3 km (11:44 / km) +80m 10:00 / km
ahr:125 max:157 9c slept:8.5 (injured) shoes: VJ Twister (US size 10.5) - 2

Contours-only training course from Daddy Allen campground at Hickory Run State Park, running with Hunter Cornish and Greg Ahlswede. It was a fun course, but I slipped and fell early on, hitting my left knee on a rock. My knee hurt quite a bit for several minutes, and I even went into mild shock, which was a surprise. After sitting down for a few minutes, then walking a bit, the knee felt well enough to jog on, although it still hurt to bend it much (ie, run on it).

Orienteering (memory) 6:02 [2] *** 0.86 km (7:01 / km) +27m 6:04 / km
ahr:137 max:160 2c (injured) shoes: VJ Twister (US size 10.5) - 2

Ran with Greg then Hunter for a couple memory-O controls.

Running - Trail / Grass warm up/down 6:48 [1] 0.76 mi (8:57 / mi)
ahr:100 max:132 shoes: VJ Twister (US size 10.5) - 2

Brief warm-up before Farsta orienteering at Hickory Run.

Orienteering race (farsta) 1:03:47 [3] *** 8.6 km (7:25 / km) +255m 6:28 / km
ahr:161 max:175 spiked:12/19c (injured) shoes: VJ Twister (US size 10.5) - 2

Ran the farsta in the NW part of Hickory Run, orienteering fairly well for the first loop, then a bit less well for most of the second loop, including one ~3 minute mistake. My legs didn't feel great, but that's not unusual for the day after a rest day. My heart rate was a few beats higher than I would expect for the effort level.

Orienteering (shadowing) 44:50 [2] *** 4.0 km (11:13 / km) +120m 9:45 / km
ahr:133 max:158 8c (injured) shoes: VJ Twister (US size 10.5) - 2

Ran with Hunter for one loop of the farsta course.

Wednesday Sep 13, 2006 #

Running - Road / Track warm up/down (track) 26:25 [2] 3.52 mi (7:30 / mi) +7m 7:28 / mi
ahr:135 shoes: Brooks Trance 5 - 1

11:20 warm-up jog, 1:23, 1:22, 1:23, 1:25, and 1:21 300m recovery jogs between 100s, and 8:11 warm-down jog.

Running - Road / Track intervals (track) 1:42 [5] 0.38 mi (4:28 / mi)
max:159 shoes: Brooks Trance 5 - 1

Late night intervals at Bothell HS. I still felt somewhat stiff and tired from yesterday's run and bike ride, so I decided to do a very short workout, just something to get my legs moving quickly. I ran 6 x 100m, with 300m jogging rest in between. Times: 17.5, 17.5, 17.0, 16.6, 17.0, 16.3
I had a bit of pain in my right soleus, so I purposely ran fairly flat-strided, rather than getting up on my toes.

Tuesday Sep 12, 2006 #

Running - Road / Track (road) 1:14:30 [2] 9.93 mi (7:30 / mi) +180m 7:06 / mi
ahr:149 max:163 shoes: Brooks Cascadia - 1

Ran from home to Performance Bike in the U-District, much of the way along Hwy. 522. I carried a pack weighing about 15 pounds, so my stride was flatter than usual. I had a bit of pain in my outer, right soleus muscle--not the inner part that was hurting before.

Cycling (mtb road) 4:49 [2] 1.03 mi (4:41 / mi) +30m 4:17 / mi
ahr:135 max:149 shoes: Nike ACG cycling shoes

Rode to Nic and Amber's from Performance Bike.

Cycling (mtb road) 5:00 [2] 1.15 mi (4:21 / mi) +5m 4:17 / mi
shoes: Nike ACG cycling shoes

Rode from Nic and Amber's to the U-district to meet with the AR team.

Cycling (mtb road) 3:05:47 [2] 46.3 mi (4:01 / mi) +480m 3:53 / mi
ahr:127 max:146 shoes: Nike ACG cycling shoes

Rode from U-district, down Lk. Washington Blvd to Renton, up Lk. Washington Blvd and I-405 path, over to Marymoor via Bel-Red Rd., then home on the BGT. My butt hurt quite a bit, starting about 70 minutes into the ride, and it became so painful that it was dificult to keep riding toward the end of the ride. I need a different seat!

Monday Sep 11, 2006 #

Paddling / Rowing (kayaking) 1:13:45 [2] 6.15 mi (12:00 / mi)
ahr:118 max:135

At night, I paddled from WAC out to Lake Washington and South along the western shoreline. It was moderately choppy in the lake, and there was a right diagonal headwind on the return North. I mostly felt pretty good and had a fairly good stroke.

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