Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ebone

In the 7 days ending Aug 8, 2010:

	activity	#	time	miles		km		+m
	Running - Road / Track	4	1:51:32	14.21	(7:51)	22.87	(4:53)	175
	Orienteering	2	1:29:04	6.31	(14:07)	10.15	(8:47)	510	29c
	Running - Trail / Grass	1	6:37	0.65	(10:11)	1.05	(6:20)	35	1c
	Calisthenics / Dance	1	5:24	0.39	(14:00)	0.62	(8:42)	15
	Strength / Weights	1	5:00
	Total	5	3:37:37	21.55		34.69		735	30c
averages - sleep:8.5

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Sunday Aug 8, 2010 #

Event: 27th World Orienteering Championsship

Running - Road / Track (some trail, too) 40:00 [2] 5.38 mi (7:26 / mi) +100m 7:02 / mi
ahr:144 max:155 slept:7.4 shoes: Brooks Adrenaline GTS 8 - 4

I ran around the area of the hotel, finding a piece of forest and running out and back on a trail for 12 minutes of the run. My legs felt a bit tired from standing so much today, but otherwise okay. It felt good to run, and I'm looking forward to racing tomorrow.

My lungs were a bit irritated after the run, and I coughed a moderate amount. It was good to get things moving in my lungs, though.

C • Nice run today Eric -- too ... 5

Saturday Aug 7, 2010 #

Note
slept:10.4 (sick) (rest day)

My headache feels better today, and my lymph node tenderness has lessened. I also feel less congested. I was going to see about getting seen by a doctor today and getting some antibiotics if needed, but I seem to be getting better.

Possibly too much information (feel free to stop reading):
I had a bit of blood in my nasal saline wash last night (on the left side--not old but not fresh and flowing either--just came out with the saline, not by itself) but had less this morning. It came after I bent over and put my head upside down in order to try to irrigate my frontal sinuses; I'm not sure if that's where the blood was coming from, or if it was from somewhere else. Bleeding from the nasal cavity or sinuses is undesirable, so less blood seems like a good thing.

Friday Aug 6, 2010 #

Running - Trail / Grass warm up/down 6:37 * 0.65 mi (10:11 / mi) +35m 8:43 / mi
ahr:122 max:152 1c slept:6.8 (sick) shoes: VJ Supra spike US 10.5 - 1

I jogged to the start of the WOC middle/long qualification model event, and back to the car after finishing it.

Although my cold had seemed better, I now have a headache on the left side that is there most of the time but comes and goes, and my left side lymph nodes are swollen and tender, so I think that I may have a sinus infection. I tried nasal irrigation, which mostly cleared my breathing passages for a while but did nothing for the symptoms that point to infection. I'm not sure what to do now. Although I like to avoid taking antibiotics, perhaps I should.

Orienteering (middle distance) 50:50 *** 5.45 km (9:20 / km) +280m 7:25 / km
ahr:152 max:168 19c shoes: VJ Supra spike US 10.5 - 1

I ran a course visiting all the controls of the middle/long qualification model event, using a 1:10,000 map. I ran hard for selected stints of the course and ran easy-to-moderate pace the rest of the time. I mostly navigated pretty well, but I had problems with the controls traversing bland slopes in the light green forest and lost a couple minutes on these controls.

Thursday Aug 5, 2010 #

Running - Road / Track (road) 26:25 3.28 mi (8:03 / mi) +15m 7:56 / mi
ahr:130 max:150 slept:7.9 shoes: Brooks Adrenaline GTS 8 - 4

I ran to the Seattle-Norwegian-community-donated Liev Eiriksson statue for a third time, and this time...
1. I took my camera, and
2. the battery wasn't dead

My legs felt tired at the start then pretty good once they got warmed up.

Wednesday Aug 4, 2010 #

Note
slept:7.2 (rest day)

I'm basically not sick anymore, but I have a moderate amount of residual congestion, so I'm still coughing and sniffling.

Tuesday Aug 3, 2010 #

Note
slept:8.6 (sick)

My cold is quite mild today--almost gone. I don't feel infected, i.e., no lymph node tenderness, fatigue/achiness, or sore throat.

C • Sleep 2

Running - Road / Track warm up/down (some terrain, too) 8:27 1.07 mi (7:54 / mi) +35m 7:10 / mi
ahr:125 max:146 shoes: VJ Supra spike US 10.5 - 1

I warmed up for orienteering at Saksvikvollen Nidarøst. My legs felt okay, but sluggish and a bit easily tired.

Calisthenics / Dance (form drills) 5:24 0.39 mi (14:00 / mi) +15m 12:29 / mi
ahr:125 max:147 shoes: VJ Supra spike US 10.5 - 1

I ran some form drills to try and activate my legs before orienteering. I think it helped some, as it usually does.

Orienteering (middle distance) 38:14 *** 4.7 km (8:08 / km) +230m 6:32 / km
ahr:156 max:167 10c shoes: VJ Supra spike US 10.5 - 1

I ran the "red" course at the Tuesday evening O meet. Matt noted that--with all the Australian, New Zealand, Canadian, U.S. and even a few Norwegian team members in attendance--there was more competition at this event than at many/most championship events in North America.

I had some orienteering, including a short interval workout on my training schedule for today, so I took the event as a fartlek workout rather than as a race. I tried to go moderately to very hard on legs 2, 5, 7, and 10, although my splits on those legs don't seem particularly good. The rest of the course was done at a fairly comfortable cruising speed.

From a technical standpoint, I was mostly in control for the entire race, and I never felt more than briefly disconnected from the map. I had a minor overrun on #1 and could have taken better lines to a few controls, but otherwise had a solid technical performance.

Chris Forne set the standard by running the course in 31 minutes (including a mistake of <1 minute), which I think must be quite a good time.

The terrain and course were on the easy side for what we've seen in Trondheim, so it will be harder to run this modest speed in the races.

Strength / Weights (body weight exercises) 5:00 [1]

I did a few leg lifts, crunches, side planks, and back raises before bed.

Monday Aug 2, 2010 #

Note
slept:11.3 (sick)

My cold feels a lot better today than yesterday. The sore throat has mostly subsided, and the neck and back tiredness (which could partly have been from the long training on the 31st) are gone. There is still lots of congestion, however.

Running - Road / Track (road) 36:40 * 4.48 mi (8:11 / mi) +25m 8:03 / mi
ahr:120 max:141 shoes: Brooks Adrenaline GTS 8 - 4

I went for an easy run around the Trondheim waterfront, stopping a couple of times to look at the sights. My legs felt sluggish starting out but felt better after I warmed up. My heart rate stayed very low for a long time but eventually climbed when I pushed to a brisker pace in the last third or so of the run.

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