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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ebone

In the 7 days ending Nov 12, 2005:

activity # timemileskm+m
  Running - Trail / Grass3 1:50:00 11.64(9:27) 18.73(5:52) 425
  Orienteering3 1:40:31 10.46(9:37) 16.83(5:58) 34528 /34c82%
  Total4 3:30:31 22.1(9:32) 35.57(5:55) 77028 /34c82%

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Saturday Nov 12, 2005 #

Running - Trail / Grass warm up/down 8:00 [2] 1.03 mi (7:46 / mi) +5m 7:39 / mi
shoes: Salomon trail/AR shoes

Warm-up for the classic race at Fair Hill.

Orienteering race (classic) 1:07:23 [2] *** 9.9 km (6:48 / km) +225m 6:07 / km
spiked:15/21c shoes: VJ Twister (US size 10.5) - 1

Ran the classic at Fair Hill. I took it easy to save my legs for the U.S. Long Course Champs on Sunday, and I focussed on trying to be as smooth as possible through all parts of the course and terrain. I had a fairly clean run, but certainly not a perfect run--both a confidence-builder and a warning for tomorrow's map-reading-concentration test.

Blue 1 - Splits

Friday Nov 11, 2005 #

Event: US Long Course Champs
 

Running - Trail / Grass warm up/down 12:00 [2] 1.71 mi (7:01 / mi) +20m 6:46 / mi
shoes: Salomon trail/AR shoes

Warm-up run for the Fair Hill Chapel Sprint. My legs felt fairly good, but not great.

Orienteering race (sprint) 13:08 [4] *** 2.65 mi (4:57 / mi) +80m 4:32 / mi
spiked:13/13c shoes: VJ Twister (US size 10.5) - 1

A good run for me in the Chapel Sprint at Fair Hill. My legs felt pretty good--not really strong, but not heavy either--and I was pretty clean. The course and terrain were fun.

Chapel Sprint - Splits

Thursday Nov 10, 2005 #

Orienteering (control hanging/pick-up) 20:00 [2] *** 2.67 km (7:29 / km) +40m 6:58 / km
shoes: Brooks Cascadia - 1

Set and picked up controls for Shoreline HEE orienteering class at Aldercrest and Brugger's Bog.

Wednesday Nov 9, 2005 #

Running - Trail / Grass (trail) 1:30:00 [2] 8.9 mi (10:07 / mi) +400m 8:52 / mi
shoes: Brooks Cascadia - 1

Ran with Roger and Aaron V. at Cougar Mtn. from Red Town. Roger led us on a route that had pretty modest climb, but the climb and pace of the run are a guess. I felt fine for nearly an hour, after which my left calf hurt some. It didn't feel injured, but generally crampy and stiff, as often happens after a long race. It didn't get significantly worse during the last half hour, so I was able to finish the run just fine.

Tuesday Nov 8, 2005 #

Note

The soreness has subsided so much that I feel almost normal today.

Monday Nov 7, 2005 #

Note

To my surprise, I feel substantially less sore today than yesterday....but I have a horrible poison sumac rash on my right wrist.

Sunday Nov 6, 2005 #

Note

I feel quite sore today, but not so much that it's hard to walk or go up and down stairs. Since this was a longer race distance than I'm trained for, I paced myself pretty conservatively, and I had a fair amount in my legs at the end.

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