Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ebone

In the 7 days ending Feb 2, 2008:

	activity	#	time	miles		km		+m
	Running - Road / Track	3	2:25:42	18.26	(7:59)	29.39	(4:57)	290
	Running - Trail / Grass	3	1:29:31	9.75	(9:11)	15.69	(5:42)	425		2c
	Orienteering	2	1:08:17	5.41	(12:38)	8.7	(7:51)	250	9 /	43c	20%
	Strength / Weights	3	52:00
	Walking	3	46:00	3.14	(14:40)	5.05	(9:07)	160		1c
	Roller-skating	1	22:00
	Calisthenics / Dance	1	9:26	0.79	(12:00)	1.26	(7:27)	5
	Total	7	7:12:56	37.34		60.09		1130	9 /	46c	19%
averages - sleep:8.1

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Saturday Feb 2, 2008 #

Running - Road / Track warm up/down 9:48 [2] 1.31 mi (7:29 / mi) +10m 7:19 / mi
ahr:134 max:161 slept:4.7 shoes: Brooks Adrenaline - 1

Warm-up run before orienteering at Fire Mtn. My inner, posterior thighs (hamstrings and/or hip adductors) were still significantly sore and a little tight from Thursday, although they felt partly better after warming up.

Orienteering race 34:17 *** 5.3 km (6:28 / km) +135m 5:44 / km
ahr:159 max:172 spiked:9/16c shoes: VJ Twister (US size 10.5) - 3

I ran course 7 at the Fire Mtn. O meet. I had a few mistakes, including a 180 out of the start--d'oh! It was mostly a decent run, though, and my legs felt pretty good. I very much enjoyed it. I pushed pretty hard for the last few controls, peaking out at a speed of about 3:20/km on the dirt road run to control #15.

Running - Trail / Grass (map run) 46:30 * 4.65 mi (10:00 / mi) +125m 9:14 / mi
ahr:130 max:154 shoes: VJ Twister (US size 10.5) - 3

Went for a long warm-down jog on the Fire Mtn. map after orienteering. The medial surface of the tibial head on my left knee joint started hurting sharply after running over some uneven ground. I guess my foot rolled inward and stressed the joint by pushing my leg into a knock-kneed position. It felt somewhat better after finishing up the run over less bumpy ground. I was sort of bonking for the last 15 minutes or so, due to not eating enough the last few days, probably.

Course 7 - Splits

Friday Feb 1, 2008 #

Orienteering (course checking) 34:00 *** 3.4 km (10:00 / km) +115m 8:33 / km
max:134 27c slept:3.0 shoes: Brooks Adrenaline - 1

I ran around Hamlin by headlamp in the evening to check out my control locations for the training on Sunday. My legs were tired and a bit sore from yesterday's hill and strength training.

When SFND control scouting at Marin Headlands last weekend, My right shin brushed against a solitary, dormant tendril of poison oak reaching up from the ground. This would not have been such a big deal, except that when I got home, I forgot to wash off. So, now my rash has reached a gruesome--blistering, throbbing, weeping--crescendo. I'm surprised how bad it has gotten, given that I've been using steroid cream semi-regularly. My lymph nodes on the front of my right hip are extremely swollen, and they hurt when I run.

Thursday Jan 31, 2008 #

Note
slept:9.0

10.5 hours of intermittent sleep, so I'm calling it 9.

Running - Road / Track (some trail, too) 1:02:44 [2] 7.75 mi (8:06 / mi) +75m 7:52 / mi
ahr:142 max:158 slept:9.0 shoes: Brooks Cascadia (gray)

I ran to Ravenna Park, did some form drills, ran 3 x 1.06 km, jogged a little, ran 9 x ~78m hills +12m, then ran back to the office. It was a good workout, and my legs were moderately tired at the end.

Calisthenics / Dance warm up/down (form drills) 9:26 0.79 mi (12:00 / mi) +5m 11:46 / mi
ahr:127 max:148 shoes: Brooks Cascadia (gray)

Lots of form drills before threshold runs.

Running - Trail / Grass tempo (trail) 12:15 [3] 1.98 mi (6:11 / mi) +42m 5:48 / mi
ahr:155 max:167 shoes: Brooks Cascadia (gray)

3 x 1.06 km threshold runs up and down the Ravenna Ravine trail. My legs felt fine. Times, avg/max/1min-recovery heart rates:
4:19 up 154/163/109, 3:43 down 154/167/109, 4:13 up 158/166/112

Running - Trail / Grass hills (trail) 2:40 [5] 0.44 mi (6:04 / mi) +108m 3:26 / mi
max:167 shoes: Brooks Cascadia (gray)

9 x ~78m hills, with ~12m of climb each. I felt pretty good after getting warmed up with the first few reps, but my legs started to buckle on the last two, so I guess the workout was about the right length.
Times, max heart rates, and recovery times:
21.0 159 54, 18.1 162 46, 17.6 164 1:48, 17.1 159 52, 17.2 163 47, 18.1 164
1:45, 16.7 160 52, 17.5 164 56, 16.8 167

Strength / Weights (body weight exercises) 38:00
ahr:106 max:148

I did my strength workout in the hangar at the office, including upper body, core, and leg exercises. I did 20 lunge steps, which made me sore for the ensuing few days.

Wednesday Jan 30, 2008 #

Walking 25:00 [1] 1.67 mi (15:00 / mi) +40m 13:58 / mi
slept:8.8 shoes: Brooks Adrenaline - 1

I went for a walk with mom, then did some control scouting. Maybe 25 minutes of the few hours were logable intensity.

Tuesday Jan 29, 2008 #

Running - Road / Track (mostly road) 1:13:10 [2] 9.2 mi (7:57 / mi) +205m 7:26 / mi
ahr:133 max:150 slept:5.9 shoes: Brooks Adrenaline - 1

I arrived back in Seattle today after a nice visit with Terry in Millbrae. Mom picked me up at the airport (thanks, Mom!), so I had time to go for an evening run without finishing too late and throwing off my sleep schedule. I ran West past Aurora Ave and back: route. My legs felt tired, achy in a few places (including my right knee that I twinged skating yesterday) and pretty flat. I was planning to do a few short, hard hill runs, but I noticed that my legs still felt bad after half an hour of running, thought about how easy it is to overdo it and get injured or burned out, and decided to abandon the hills, along with the 20 minutes of biking and leg strength exercises. My legs started to feel noticeably better after about 50 minutes of running.

Walking (walk-jog) 9:00 [1] 0.8 mi (11:15 / mi) +20m 10:27 / mi
ahr:109 max:119 shoes: Brooks Adrenaline - 1

Walk-jog to the store and back for groceries.

Strength / Weights (body weight exercises) 8:00 [1]

Dips, push-ups, abs.

Monday Jan 28, 2008 #

Roller-skating (lesson) 22:00 [1]
slept:7.5

Roller skating lesson with Terry at the Redwood City Roller Rink. I felt less skillful today than in the last two weeks' sessions. My leg muscles fatigued easily and I felt a little less coordinated. It was a good strength workout, as usual. We spent a little more time skating and a little less time standing than usual. I twinged my hip adductor tendons (as somewhat frequently happens when I exert strenuously) when I started the scissors maneuver, but they didn't seem to get any worse. I fell once in a way that hurt my right knee a bit from the pressure of arresting my fall; it hurt under the right patella.

This was my off day, so I guess I cheated by skating, but at least I didn't run or do any other organized training.

Sunday Jan 27, 2008 #

Walking (hiking) 12:00 [1] ** 0.67 mi (17:55 / mi) +100m 12:14 / mi
1c slept:8.5 shoes: Brooks Adrenaline - 1

Walking (higher intensity parts) while control scouting and mapping with Vladimir in the Marin Headlands for San Francisco Night & Day Challenge. It was mild, with a little intermittent rain, but the wind was fierce on the ridge tops. Our whole outing took nearly three hours and involved about 500m of climb.

Running - Trail / Grass (trail) 28:06 * 2.68 mi (10:29 / mi) +150m 8:56 / mi
ahr:112 max:134 2c shoes: Brooks Adrenaline - 1

Running while SFND control scouting in Marin.

Strength / Weights (body weight exercises) 6:00 [1]

Core exercises and push-ups while waiting for BART from San Francisco to Millbrae.

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