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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ebone

In the 7 days ending Aug 9, 2006:

activity # timemileskm+m
  Orienteering3 1:45:12 9.33(11:17) 15.01(7:01) 6908 /45c17%
  Running - Trail / Grass1 25:50 3.19(8:06) 5.13(5:02) 85
  Running - Road / Track2 18:55 2.54(7:27) 4.09(4:38) 40
  Total3 2:29:57 15.06(9:58) 24.23(6:11) 8158 /45c17%

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ThFrSaSuMoTuWe

Wednesday Aug 9, 2006 #

Event: Rocky Mountain 1000 Day
 

Running - Road / Track warm up/down (dirt road) 12:55 [3] 1.76 mi (7:20 / mi) +30m 6:58 / mi
ahr:155 max:164 shoes: Brooks Cascadia - 1

Warm up run before sprint orienteering at Diamond Bay (Wyoming). Running felt tough on my legs and lungs, probably due to the altitude and/or the past few days of sitting on planes and in the car.

Orienteering race (sprint) 17:29 [3] *** 3.11 km (5:37 / km) +80m 4:59 / km
ahr:166 max:176 spiked:7/11c shoes: VJ Twister (US size 10.5) - 2

Sprint at Diamond Bay. My legs felt okay for the first half of the course, then it got tougher. It felt more like a middle course and pace than a sprint. My execution was pretty good, but I could have done a bit better with a couple route choices and with reading some of the smaller details, especially near a couple of controls. Overall, it was pretty good, considering I spent the last few days sitting down while traveling, and not eating or sleeping so well.

Opening Sprint - Splits

Saturday Aug 5, 2006 #

Running - Trail / Grass warm up/down (some dirt road) 14:30 [2] 2.0 mi (7:15 / mi) +55m 6:41 / mi
ahr:149 max:164 shoes: Brooks Cascadia - 1

Warm-up run before first leg of WOC relay. My legs felt fairly good, but not great. I had a long stride and moderate turnover capacity, but there was also an edge of tiredness. Before the start, I bent forward to stretch my hamstrings and without much trouble put my fists on the ground. That degree of flexibility is usually a sign that I will run well. I don't know if it's an index of muscle recovery, or what.

Orienteering race (relay) 49:31 [3] *** 7.3 km (6:47 / km) +430m 5:14 / km
ahr:172 max:182 20c shoes: VJ Twister (US size 10.5) - 2

WOC relay. I had quite a good run, with only about 1.5 minutes lost time due to navigation errors. I probably lost another 30-40 seconds (but that's just a guess) on one route choice. I stumbled and fell flat on the ground a few seconds after the start, and on the marked route to the start, my legs already felt taxed by the pace. I allowed myself to relax a bit, rather than fighting to keep right on the heels of whatever runner was in front of me, and this made the pace more manageable. The steeper uphills felt tough today, and I was reduced to walking at times. One thing I did really well was to move smoothly through the controls, always knowing where I would be going next. I've been struggling with this for most of the year, so it was nice to have it come together for me when it counted.

Running - Trail / Grass warm up/down 11:20 [1] 1.19 mi (9:31 / mi) +30m 8:50 / mi
ahr:121 max:135 shoes: Brooks Cascadia - 1

Easy warm-down jog, mostly with Boris, after the WOC relay.

Friday Aug 4, 2006 #

Running - Road / Track warm up/down 6:00 [2] 0.78 mi (7:42 / mi) +10m 7:24 / mi
shoes: VJ Twister (US size 10.5) - 2

About 3 minutes jogging before orienteering, and about 3 minutes jogging afterward.

Orienteering (middle distance) 28:14 [2] *** 3.1 km (9:06 / km) +120m 7:38 / km
ahr:155 max:170 12c shoes: VJ Twister (US size 10.5) - 2

Orienteering course at Gjern Bakker. I ran open 1 but skipped controls 2-5 and 7-9, cutting off about 1.7 km. I ran harder for the long leg in the middle of the course and the next short leg, and I've logged that separately. It was mostly a good run, but I had one big mistake in a flat marsh area and lost about 3 minutes. I'll have to avoid such lapses tomorrow in the relay.

Orienteering (middle distance) 9:58 [3] *** 1.5 km (6:39 / km) +60m 5:32 / km
ahr:169 max:175 spiked:1/2c shoes: VJ Twister (US size 10.5) - 2

Harder running during orienteering course. I made a small mistake on the short leg after the long one.

Thursday Aug 3, 2006 #

Note
(rest day)

Off day. I was the USOF delegate at the IOF General Assembly. Routine business decisions and sensible measures were taken. Nothing especially stupid or especially brilliant was done.

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