Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ebone

In the 7 days ending Apr 11, 2010:

	activity	#	time	miles		km		+m
	Orienteering	5	4:05:54	19.44	(12:39)	31.28	(7:52)	880	86c
	Running - Road / Track	6	1:56:21	14.61	(7:58)	23.52	(4:57)	105
	Cycling	1	1:10:00	13.0	(5:23)	20.92	(3:21)	365
	Running - Trail / Grass	1	17:30	2.04	(8:35)	3.28	(5:20)	40
	Total	7	7:29:45	49.09	(9:10)	79.01	(5:42)	1390	86c
averages - sleep:7.4

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Sunday Apr 11, 2010 #

Running - Road / Track warm up/down (mostly road) 10:05 [2] 1.38 mi (7:20 / mi)
ahr:138 max:154 slept:7.6 shoes: VJ Twister (US size 10.5) - 4

I warmed up before the final race of the Flying Pig at East Fork State Park. My legs felt a bit tired but okay.

Orienteering race (middle distance) 37:01 [3] *** 5.6 km (6:37 / km) +175m 5:43 / km
ahr:159 max:179 16c shoes: VJ Twister (US size 10.5) - 4

I had a good race, pushing pretty hard and moving fairly smoothly through the course. I had a couple route choices that appear to have been poor, in retrospect, but those along with my few technical hiccups probably amount to only about a minute of lost time. In stark contrast to yesterday, my legs felt pretty good on the flats, where my compass technique and not my speed held me back.

Running - Road / Track warm up/down (some off-road, too) 14:00 [1] 1.4 mi (10:00 / mi) +15m 9:41 / mi
ahr:116 max:133 shoes: Brooks Adrenaline GTS 8 - 4

I did 4 minutes of easy jogging pretty soon after I finished and 10 minutes later.

Sunday Middle - Blue - Splits

Saturday Apr 10, 2010 #

Running - Road / Track (road) 27:00 3.6 mi (7:30 / mi) +10m 7:26 / mi
ahr:138 max:153 slept:7.8 shoes: VJ Twister (US size 10.5) - 4

I decided to take a long warm-up and run to the start rather than take the bus. My legs felt more fatigued than I thought they would. The logged time includes a few jogs back and forth on the road near the start, including a few sluggish-feeling form drills.

Orienteering (long distance) 1:37:34 *** 12.0 km (8:08 / km) +395m 6:59 / km
ahr:148 max:162 17c shoes: VJ Twister (US size 10.5) - 4

I ran the long distance race at the Flying Pig. The course was interesting, so it's too bad my legs felt lousy. I tried to push hard, but when I pushed the pace to the point that my legs burned and throbbed, my heart rate was usually only in the mid-to-upper 150s--weird and frustrating!

In addition to my physical problems, I didn't navigate particularly well, being fairly imprecise and inconsistent about using my compass and decisive route planning. I had fairly large errors on controls 2 (route and execution) and 8 (parallel error/overrun, and slow relocation), I had a small overrun on 4 (I think--it was out a spur by a vegetation boundary), and I had many small hesitations (begat by my lazy navigation), such that I never felt like I got into a rhythym for more than a few minutes.

I felt angry for most of the run, and every time I tripped or got scratched particularly viciously by the multiflora rose, I boiled over (verbally). I'm not often so crabby when I'm racing, and I'm not sure what it was about (maybe about feeling physically bad.) By the end of the course, I was in a better mood and was also navigating better. I think it helped focus my mind to have Tom Carr and Greg Balter to catch.

I fell hard on my left hand, specifically the heel of my thumb joint. At first I thought it might be broken, because it hurt a lot, including when I moved my thumb, but after the race it appeared only to be contused.

I was 4th place, I think, and was surprised not to be farther down in the results.

C • bad run 5

Running - Road / Track (road, some grass) 11:30 [1] 1.19 mi (9:40 / mi)
ahr:115 max:130 shoes: Brooks Adrenaline GTS 8 - 4

After standing around feeling sorry for myself long enough to get stiff legs, I went for an easy warm-down jog.

Saturday Long - Blue - Splits

Friday Apr 9, 2010 #

Event: Flying Pig XIV - U S Interscholastic Championship

Orienteering 30:00 *** 2.5 km (12:00 / km) +80m 10:21 / km
ahr:122 max:146 11c shoes: VJ Twister (US size 10.5) - 4

I ran easy through the training course (plus one control that I added) in the Northern training area. I did most of it with Nat, Alex, Alec, and David, taking turns leading.

Running - Road / Track warm up/down (some trail, too) 7:20 1.2 mi (6:07 / mi)
max:153 slept:8.3 shoes: VJ Twister (US size 10.5) - 4

I took a brisk warm-up run to the start of the first race of the Flying Pig, a middle distance. My legs felt pretty good.

Orienteering race (middle distance) 35:19 *** 5.1 km (6:55 / km) +170m 5:56 / km
ahr:159 max:171 18c shoes: VJ Twister (US size 10.5) - 4

I ran the Friday middle distance race at the Flying Pig, running strongly for the first six controls, then feeling tired and having to slow noticably for the rest of the race. Technically, I felt a bit rusty and not as smooth or confident as I could be, but I essentially navigated well and was satisfied with my race.

Running - Road / Track warm up/down (road) 12:03 1.3 mi (9:16 / mi) +35m 8:33 / mi
ahr:123 max:142 shoes: Brooks Adrenaline GTS 8 - 4

I went for an easy warm-down run with Patrick and Tom after the race.

Friday Middle 11-Blue - Splits

Thursday Apr 8, 2010 #

Running - Road / Track (road, some grass) 20:30 2.51 mi (8:10 / mi) +25m 7:55 / mi
ahr:125 max:139 slept:5.5 shoes: Brooks Adrenaline GTS 8 - 4

I went for a light jog around the hotel, near I-275 and Route 32 in East Cincinnati. My legs felt really clunky and sore for the first few minutes, but then they warmed up and just felt somewhat fatigued.

On my run, I scoped out the mini golf joint and the Sizzling Wok restaurant, at which we later partook of the dinner buffet.

Wednesday Apr 7, 2010 #

Running - Road / Track (road) 2:20 [4] 0.43 mi (5:26 / mi)
slept:6.7 (sick) shoes: Brooks Adrenaline GTS 8 - 4

My cold is still in its itchy, watery phase.

Running - Trail / Grass 7:30 0.75 mi (10:00 / mi) +15m 9:25 / mi
shoes: Brooks Adrenaline GTS 8 - 4

I set streamers for the Le Mans start loop of BEAST race #1. The logged time includes stops.

Running - Trail / Grass (trail) 7:30 1.0 mi (7:30 / mi) +20m 7:04 / mi
shoes: Brooks Adrenaline GTS 8 - 4

I rabbited the start of the BEAST race then picked up some of the streamers marking the trail.

Orienteering (control setting) 7:00 [2] *** 1.05 km (6:40 / km) +5m 6:31 / km
6c shoes: Brooks Adrenaline GTS 8 - 4

I split the control setting duties with Christi for the Genesee Park Easter-egg orienteering.

Running - Trail / Grass (grass) 2:30 [2] 0.29 mi (8:37 / mi) +5m 8:11 / mi
shoes: Brooks Adrenaline GTS 8 - 4

A few other bits of running during BEAST.

Running - Road / Track (road, with luggage) 8:45 [3] 1.1 mi (7:57 / mi) +20m 7:32 / mi
shoes: Brooks Adrenaline GTS 8 - 4

I ran from the car to the terminal to fly to Ohio for the Flying Pig.

Tuesday Apr 6, 2010 #

Orienteering (course scouting) 39:00 ** 5.03 km (7:45 / km) +55m 7:21 / km
ahr:124 max:146 18c slept:7.3 (sick) shoes: Brooks Adrenaline GTS 8 - 4

I did several short stints of running while doing the final course scouting and setting for BEAST.

Cycling (mtb roads and grass) 1:10:00 13.0 mi (5:23 / mi) +365m 4:57 / mi
ahr:124 max:150 shoes: Nike ACG cycling shoes

Biking (less some hike-a-bike) through the BEAST bike loop.

Monday Apr 5, 2010 #

Note
slept:8.5 (sick)

After four days of a sore throat (I was starting to wonder if I might have strep throat or mono), my cold has finally entered the itchy, watery stage.

Running - Road / Track (road) 2:48 [4] 0.51 mi (5:29 / mi)
shoes: Brooks Adrenaline GTS 8 - 4

My legs felt strong and apparently not tired after yesterday's long trek.

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