Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ebone

In the 7 days ending Jan 22, 2008:

	activity	#	time	miles		km		+m
	Orienteering	3	4:39:56	22.36	(12:31)	35.98	(7:47)	1220	33 /	100c	33%
	Running - Trail / Grass	3	1:52:17	11.34		18.25		445
	Running - Road / Track	3	1:38:34	11.33	(8:42)	18.23	(5:24)	325
	Strength / Weights	1	36:28
	Roller-skating	1	20:00
	Total	6	9:07:15	45.03		72.46		1990	33 /	100c	33%
averages - sleep:8.9

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Tuesday Jan 22, 2008 #

Note
slept:10.0 (rest day)

Sleep is a guestimate; I'm pretty sure it was a good, long night's sleep, but I don't remember how many hours.

Monday Jan 21, 2008 #

Orienteering (score-O) 1:50:00 *** 12.7 km (8:40 / km) +390m 7:31 / km
ahr:131 max:160 47c slept:8.5 shoes: Brooks Adrenaline - 1

Scavenger Score-O at Anza-Borrego Desert: punch for the first hour and pick up controls for the second. I mostly ran pretty easy, although when pick-up began, I hit the jackpot and collected 11 controls and stands to carry while I ran. My total session time was 2:13, but that includes several minutes of planning time and lots of little stops to pick up controls, etc. It felt good to run easy.

Sunday Jan 20, 2008 #

Running - Trail / Grass warm up/down (dirt road) 11:06 +20m
ahr:126 max:147 slept:9.4 shoes: VJ Twister (US size 10.5) - 3

Warm-up before orienteering.

Orienteering race (classic distance) 59:36 *** 10.03 km (5:57 / km) +250m 5:17 / km
ahr:158 max:170 spiked:14/16c shoes: VJ Twister (US size 10.5) - 3

Day 2 blue course at Anza-Borrego Desert A meet. I had a pretty good run, with just 2-3 minutes of lost time. I started out fast but comfortable and pushed the pace when the navigation (which was easier today) allowed. I did a much better job of maintaining map contact and staying focused on the navigation. It felt good to run really aggressively for the last couple controls. I narrowly won today, with Mike Smith and Patrick Goeres just behind me.

Running - Trail / Grass (dirt road) 13:40 1.41 mi (9:40 / mi) +50m 8:43 / mi
ahr:120 max:133 shoes: Brooks Adrenaline - 1

Easy jog to the start of the Maze-O to watch and take pictures.

Orienteering (control pick-up) 17:00 *** 1.5 km (11:20 / km) +65m 9:19 / km
ahr:117 max:134 5c shoes: Brooks Adrenaline - 1

I picked up e-punch boxes on the way back from watching the Maze-O.

Saturday Jan 19, 2008 #

Event: Anza Borrego Desert O-Fest

Running - Trail / Grass warm up/down (dirt road) 9:11 0.92 mi (10:00 / mi) +25m 9:13 / mi
ahr:113 max:136 slept:7.5 shoes: VJ Twister (US size 10.5) - 3

Warm-up run before orienteering. My logged sleep time is a guess. I slept a bunch in the car, since Gavin Wyatt-Mair drove the whole way from the Bay Area, then I got a few hours of sleep after 4 a.m., once we set up camp.

Orienteering race (classic distance) 1:16:39 *** 9.05 km (8:28 / km) +415m 6:53 / km
ahr:155 max:168 spiked:12/18c shoes: VJ Twister (US size 10.5) - 3

Anza-Borrego Desert A meet: blue day 1. I ran moderately hard and decently cleanly for the first half, but I let my mind wander later in the course and had some big mistakes for a poor finish. My total lost time was probably in the 6-10 minute range. Other runners had problems, too, so it ended up not looking like as poor a run as it was.

I think I allowed my somewhat relaxed approach to the race (that I wasn't going to push very hard) affect my technical performance. It's hard to run less aggressively but still concentrate 100% on the navigation.

I had trouble getting my heart rate up much, maybe because I was still tired from Wednesday's intervals and leg strength work or maybe because I wasn't fully warmed up.

Running - Trail / Grass warm up/down (dirt road) 10:26 0.95 mi (11:00 / mi) +25m 10:10 / mi
ahr:110 max:126 shoes: Brooks Adrenaline - 1

Warm-down jog after orienteering.

Running - Trail / Grass warm up/down 11:42 1.38 mi (8:30 / mi) +20m 8:08 / mi
ahr:134 max:160 shoes: VJ Twister (US size 10.5) - 3

Warm-up run before the sprint at Anza-Borrego. I worked at the start and started last.

Orienteering race (sprint) 16:41 *** 2.7 km (6:11 / km) +100m 5:13 / km
ahr:168 max:173 spiked:7/14c

US Team fundraiser sprint at Anza-Borrego. I pushed hard. I made several small mistakes throughout the race, plus a big one (~1:20) near the end, when I attempted to go to #13 before visiting #12 (thought I was at 12 when I was at 11). I barely ever make this type of mistake, so it's disturbing and frustrating when it happens. At least I figured it out rather than skipping #12 altogether. Total lost time was 2:20-2:30 -- ugh! At least that means my fitness is okay right now, since a time in the low 14's would've been just fine, versus Morten Bostrom at 13:35.

Running - Trail / Grass warm up/down 14:37 1.62 mi (9:00 / mi) +15m 8:45 / mi
ahr:117 max:130 shoes: Brooks Adrenaline - 1

Warm-down jog after the sprint.

Sprint - Splits

Friday Jan 18, 2008 #

Running - Road / Track (some trail, too) 25:24 [2] 3.5 mi (7:15 / mi) +115m 6:35 / mi
ahr:143 max:156 slept:7.0 shoes: Brooks Adrenaline - 1

I went for a brisk run out the Sawyer Camp Trail N. extension, past Larkspur to where the service road goes under the trail, and back. My right intercostal muscles still hurt slightly. The pain in the left side of my chest came and went, but it hurt quite a bit when I was running fast down Conejo at the end. Maybe one of the ligaments that holds my organs in place is strained.

Thursday Jan 17, 2008 #

Running - Road / Track (some trail, too) 58:50 6.02 mi (9:46 / mi) +145m 9:06 / mi
ahr:119 max:133 slept:9.1 shoes: Brooks Adrenaline - 1

Ran part way out the N. Sawyer Camp Trail extension and back, taking it very easy and reading the day 2 Red course from Boggs Mtn. as I ran. My left hamstring was pretty sore and clinchy to start out with, but it felt better after about 15 minutes of jogging.

After about 4 minutes of the run, I noticed a bit of pain just below my right pectoral muscle. It's the pain that started during my first lap at the Bridle Trails 50k relay and has come back in each run I've done since. It subsided shortly after it began. I also have some soreness on the right side of my ribcage, probably from yesterday's strength training.

Wednesday Jan 16, 2008 #

Running - Trail / Grass warm up/down (some road, too) 37:35 [2] 4.3 mi (8:44 / mi) +225m 7:31 / mi
ahr:139 slept:11.0 shoes: Brooks Adrenaline - 1

Warm-up and down for hill intervals at Mills Canyon.

Running - Trail / Grass intervals (trail) 4:00 [5] 0.76 mi (5:16 / mi) +65m 4:10 / mi
max:168 shoes: Brooks Adrenaline - 1

4 sets of 3 x 34 fast strides (18.7-21.7 sec.) during about 1.5 laps at Mills Canyon. 9 of the 12 intervals were uphill and the other three were flat or downhill. I took 40-50 seconds rest between reps and another 40-60 seconds between sets. The workout felt pretty good, and my legs felt pretty zippy down the hills, where I reached a stride frequency of 105-110 (versus 95-100 on the uphills).

Roller-skating (lesson) 20:00 [1]

Hour-long skating lesson with Terry at Redwood City Roller Rink. A bunch of the time was spent either standing still and listening to instructions or moving in a non-strenuous way, but many of the drills were great leg, hip and core strength training.

Running - Road / Track warm up/down (road) 14:20 [2] 1.81 mi (7:55 / mi) +65m 7:07 / mi
ahr:129 max:148 shoes: Brooks Adrenaline - 1

Running around the neighborhood to warm-up for strength training.

Strength / Weights (mostly body weight) 36:28 [1]
ahr:100 max:145

Strength workout, mostly in the back yard. Some arms and core, but lots of leg stuff: Cotner dips, one-leg squats, bench/step jumping, hip exercises, etc.

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