Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ebone

In the 7 days ending Oct 10, 2006:

	activity	#	time	miles		km		+m
	Orienteering	5	3:59:25	19.78	(12:06)	31.83	(7:31)	491	70 /	98c	71%
	Running - Road / Track	6	2:03:20	14.35	(8:36)	23.09	(5:20)	333
	Cycling	1	1:24:29	10.36	(8:09)	16.67	(5:04)	430
	Paddling / Rowing	1	56:35	4.8	(11:47)	7.72	(7:19)
	Running - Trail / Grass	1	18:50	2.13	(8:51)	3.43	(5:30)	16
	Total	7	8:42:39	51.42	(10:10)	82.75	(6:19)	1270	70 /	98c	71%
averages - sleep:8.5 rhr:51 weight:160lbs

1:56

0:00

» now

Tuesday Oct 10, 2006 #

Note
rhr:49 slept:8.0

Cycling (mtb road) 7:55 [1] 2.56 mi (3:06 / mi)
ahr:113 max:130 shoes: Nike ACG cycling shoes

Rode my bike to the Bothell-Kenmore Park & Ride to pick up my car.

Cycling (mtb single-track / bit of) 1:16:34 [2] 7.8 mi (9:49 / mi) +430m 8:23 / mi
ahr:127 max:150 shoes: Nike ACG cycling shoes

Rode in the evening with Roger up NW Timber and Preson RR Grade then down the road (12.5 min. not logged, sinde it was almost no effort). A nice recovery workout.

Monday Oct 9, 2006 #

Running - Road / Track (gravel road) 8:26 [2] 1.02 mi (8:16 / mi) +25m 7:41 / mi
ahr:130 max:154 shoes: VJ Twister (US size 10.5) - 2

Warm-up running before O-Cross race at Mt. Nemo, including both easy jogging and some harder running.

Orienteering race (farsta) 53:01 [3] *** 7.9 km (6:43 / km) +135m 6:11 / km
ahr:162 max:171 spiked:13/24c shoes: VJ Twister (US size 10.5) - 2

Ran O-Cross (farsta) course 4 at Mt. Nemo. My legs felt pretty good--just a bit tired after the weekend's races. I had lots of little mistakes and one big one (on the final long leg, where I took a bad route choice, then ran past the control, too). The course was lots of fun, even with the mistakes. I placed 2nd to Mike Smith by 2.5 minutes after coming within maybe 30 seconds of him approaching control 3 of the final loop (of three).

Orienteering warm up/down (control pick-up) 19:00 [2] * 2.2 km (8:38 / km) +60m 7:36 / km
ahr:126 max:143 spiked:9/9c shoes: VJ Twister (US size 10.5) - 2

Picked up M/F12 course controls after O-Cross at Mt. Nemo. My legs felt stiff starting out on the warm-down but better toward the end. My right arm got tired from carrying all the control stands.

I stopped for a few minutes to check out the viewpoint atop the Escarpment. There was a pretty good view of the area, and I could see across to Rattlesnake Point (a part of the Escarpment to the North).

Sunday Oct 8, 2006 #

Running - Road / Track warm up/down (gravel road) 6:26 [2] 0.64 mi (10:03 / mi) +3m 9:54 / mi
ahr:119 max:157 shoes: VJ Twister (US size 10.5) - 2

Warm-up before NAOC long distance race, including slow jogging and some fast surges.

Orienteering race (long distance) 1:31:12 [3] *** 12.3 km (7:25 / km) +180m 6:55 / km
ahr:161 max:175 spiked:15/22c shoes: VJ Twister (US size 10.5) - 2

North American Orienteering Champs long distance race. My legs felt fairly good (but not great), but I had mistakes, especially controls 2 & 3, where I lost about 1.5 and 2.5 minutes. I had a few other small mistakes--none as big as those early ones. Thomas Nipen caught me two minutes and got 2.5 minutes up at #3, but I caught him back at #12 and we did a few legs together before diverging on the long leg from 18 to 19. We came together later in that leg, after I lost 1/2 minute trying to find where a trail continued where it crossed a wide river. I took a brief wrong turn on a road, where Thomas got ahead of me, but I nearly caught up by 19. We took different routes to 20 but arrived together, then I got ahead of him on the last couple controls and to the finish.

Long Course 8 - Splits

Saturday Oct 7, 2006 #

Running - Trail / Grass (trail) 9:20 [1] * 0.93 mi (10:02 / mi) +6m 9:50 / mi
shoes: Brooks Trance 5 - 1

Very easy jogging on trails at the NAOC model area.

Running - Trail / Grass warm up/down (trail) 9:30 [3] 1.2 mi (7:55 / mi) +10m 7:43 / mi
ahr:164 max:173 slept:8.0 shoes: VJ Twister (US size 10.5) - 2

Moderately hard wm-up run to the start of the NAOC middle distance race, with a brief stop at the car to frantically look for and eventually find under the car seat my SI card, which I realized while hurrying to the start wasn't on my finger. I arrived at the start about 1:10 before my start time.

Orienteering race (middle distance) 36:09 [3] *** 4.5 km (8:02 / km) +70m 7:27 / km
ahr:164 max:175 spiked:9/17c shoes: VJ Twister (US size 10.5) - 2

North American Orienteering Champs middle distance race. I made four significant mistakes, with most of the 4-5 minutes lost time near the beginning of the course. My legs felt fine, and the last 45% of the course went quite well.

Running - Road / Track warm up/down (gravel road) 11:20 [1] 0.87 mi (13:02 / mi) +5m 12:48 / mi
ahr:121 max:140 shoes: VJ Twister (US size 10.5) - 2

Very slow warm-down jogging after NAOC middle distance race.

Middle Course 8 - Splits

Friday Oct 6, 2006 #

Event: 2006 North American Championships (Golden Leaf Orienteering Fest)

Orienteering 22:00 [2] *** 2.2 km (10:00 / km) +20m 9:34 / km
ahr:129 max:151 spiked:6/8c shoes: VJ Twister (US size 10.5) - 2

Jogged part of NAOC model course at Rocky Ridge. The footing was tough and the navigation subtle. I started out really slowly and sped up to a normal jog.

Orienteering (sprint) 10:00 [2] *** 1.4 km (7:09 / km) +6m 7:00 / km
ahr:126 max:140 spiked:7/7c shoes: Brooks Trance 5 - 1

Jogged around model course with Brian May at McMaster University, in preparation for NAOC sprint race. My legs felt pretty good.

Running - Road / Track (some grass & path) 25:00 [2] 2.78 mi (9:00 / mi) +15m 8:51 / mi
ahr:125 max:139 shoes: Brooks Trance 5 - 1

More running around McMaster with Brian.

Note

I was bitterly disappointed to miss the NAOC Sprint race. I tried to pick up Leif at the Toronto airport, not realizing that Friday Toronto traffic jams are among the worst. Leif's flight had been cancelled, anyway, but I didn't get the message in time.

Thursday Oct 5, 2006 #

Running - Road / Track (road) 20:00 [2] 2.43 mi (8:14 / mi) +80m 7:28 / mi
ahr:135 max:156 slept:8.0 shoes: Brooks Trance 5 - 1

Ran around the neighborhood with Maddy, including Horizon View Park and first AV trail, then home around the cemetary. My L knee hurt, but otherwise I felt fine after the first few minutes, starting out up the hill.

Wednesday Oct 4, 2006 #

Note
rhr:52 slept:10.0 weight:160lbs

So, apparently rest days make my morning heart rate go up. Although an equally good case could be made that it has to do with getting more sleep. The weather today was glorious, so I went running at mid-day--a few intervals at Aldercrest. I stopped into Shoreline HEE before running home and said hi to Trudi and the gang. I had to recount the tale of my head-butt scar, of course. On the way home, I picked and ate some blackberries along the side of the road. They were really tasty, even if they are an invasive species. They invaded my taste buds with an explosion of fruity flavor. Anyway, it's remarkable that there are still blackberries to be had in October, and it's a testament to the fair summer and fall Seattle has had.

C • I had the same issue this morn... 2

Running - Road / Track warm up/down (some trail) 23:20 [2] 2.9 mi (8:03 / mi) +85m 7:22 / mi
ahr:143 max:161 weight:160lbs shoes: Brooks Trance 5 - 1

Ran from home via AV trails and Aldercrest to Brugger's Bog Park. My left knee hurt some the whole time; I guess I really messed it up. I hope it's not torn cartillage.

Orienteering tempo (sprint) 1:38 [3] *** 0.33 km (4:57 / km) +5m 4:36 / km
ahr:153 max:162 spiked:3/3c shoes: Brooks Trance 5 - 1

Ran a short loop course at medium pace at Brugger's Bog.

Running - Road / Track warm up/down 10:50 [2] 1.3 mi (8:20 / mi) +20m 7:57 / mi
ahr:152 max:162 shoes: Brooks Trance 5 - 1

Bits of jogging in between intervals.

Running - Road / Track intervals (track (cinder)) 3:51 [4] 0.75 mi (5:08 / mi)
ahr:168 max:177 shoes: Brooks Trance 5 - 1

Just 3 x 400m, with one lap jog recovery between reps, since NAOC is this weekend. I felt okay, but had a little cramping/pain in my chest, maybe breathing cramps. I didn't run too hard on the intervals, but I still got tired. I eased up for the second half of the last rep, because I had started at 71 pace. Splits and avg/max heart rates: 76.7 164/175, 75.8 170/177, 77.9 170/176.

Orienteering (sprint) 6:25 [2] *** 1.0 km (6:25 / km) +15m 5:58 / km
ahr:150 max:159 spiked:8/8c shoes: Brooks Trance 5 - 1

Ran a short course at Aldercrest.

Running - Road / Track warm up/down (road) 14:07 [2] 1.66 mi (8:30 / mi) +100m 7:10 / mi
ahr:150 max:160 shoes: Brooks Trance 5 - 1

Warm-down jog home from Aldercrest. My L knee still hurt.

Paddling / Rowing (kayaking) 56:35 [2] 4.8 mi (11:47 / mi)
ahr:130

Paddled from the 68th bridge up the Sammamish River to just after the Slough Trail bridge after the old railroad bridge and back. I felt fairly good.

« Earlier | Later »