Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ebone

In the 7 days ending May 4, 2007:

	activity	#	time	miles		km		+m
	Orienteering	4	2:31:01	13.57	(11:08)	21.84	(6:55)	515	48c
	Paddling / Rowing	3	2:28:04	12.55	(11:48)	20.2	(7:20)
	Cycling	1	1:06:15	9.81	(6:45)	15.8	(4:12)	240	6c
	Running - Road / Track	3	1:05:56	8.49	(7:46)	13.66	(4:50)	106
	Running - Trail / Grass	1	19:15	2.39	(8:03)	3.85	(5:00)	26
	Total	7	7:30:31	46.81	(9:37)	75.33	(5:59)	887	54c
averages - sleep:4.5

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Friday May 4, 2007 #

Event: US Team Trials

Running - Trail / Grass warm up/down (mostly trail) 14:00 [2] 1.91 mi (7:20 / mi) +20m 7:06 / mi
ahr:138 max:159 shoes: VJ Twister (US size 10.5) - 2

Warm-up run before U.S. Team Trials sprint race. I felt fairly good.

Orienteering race (sprint) 14:52 [4] *** 2.9 km (5:08 / km) +50m 4:43 / km
ahr:166 max:179 13c slept:4.5 shoes: VJ Twister (US size 10.5) - 2

Team Trials sprint race. I had a pretty good run, with just some small time losses due to hesitations or poor micro-routes here and there. I was happy with how fast I was able to run, given my recent lack of training. It was noticably slower than I would normally go, and I sort of hit the wall about 60% if the way around, but it was enough for a decent result.

Running - Trail / Grass warm up/down 5:15 [1] 0.48 mi (10:57 / mi) +6m 10:32 / mi
ahr:104 max:111 shoes: Brooks Cascadia (lime green!)

Brief, easy warm-down jog.

Sprint TT (Red/Blue) - Splits

Thursday May 3, 2007 #

Cycling (mtb roads and trails) 1:06:15 ** 9.81 mi (6:45 / mi) +240m 6:16 / mi
ahr:119 max:147 6c shoes: Nike ACG cycling shoes

BEAST course scouting at Grand Ridge. Lots of stops for mapping and control scouting. Distance and # of controls are a guess.

Orienteering (course scouting) 1:06:11 ** 9.45 km (7:00 / km) +270m 6:08 / km
ahr:124 max:152 8c shoes: Brooks Trance 5 - 1

BEAST course scouting at Issaquah. Distance, shoes and # of controls are a guess.

Wednesday May 2, 2007 #

Orienteering (course scouting) 50:05 [2] ** 6.26 km (8:00 / km) +160m 7:06 / km
ahr:127 max:153 13c shoes: Brooks Cascadia (lime green!)

BEAST orienteering and trekking course scouting. Distance, shoes and number of controls are a guess.

Tuesday May 1, 2007 #

Paddling / Rowing (kayaking) 33:45 [2] 2.81 mi (12:00 / mi)
ahr:127 max:147

Paddle at Magnuson, I think. Distance is a guess.

Monday Apr 30, 2007 #

Running - Road / Track 10:27 [2] 1.31 mi (8:00 / mi) +6m 7:53 / mi

Short run?

Sunday Apr 29, 2007 #

Paddling / Rowing (kayaking) 1:10:40 6.1 mi (11:35 / mi)
ahr:116 max:144

From WAC past Fremont Bridge and back. Some at int. 1, because the overinflated cushion--which I eventually fixed--was causing me severe back pain.

Running - Road / Track (road) 45:21 5.8 mi (7:49 / mi) +75m 7:31 / mi
ahr:142 max:163 shoes: Brooks Trance 5 - 1

Abbreviated Laurelhurst run, starting and finishing near WAC. I mostly ran at a moderate aerobic pace, but I pushed up the intensity for 1:35 going up the Laurelhurst hill. I felt quite tired near the end of this short run, which isn't surprising, since I haven't been running much.

Saturday Apr 28, 2007 #

Running - Road / Track warm up/down (road) 10:08 1.38 mi (7:20 / mi) +25m 6:57 / mi
ahr:140 max:165 shoes: Brooks Trance 5 - 1

Warm-up for orienteering at North SeaTac Park.

Orienteering race (middlish) 19:53 *** 3.22 km (6:10 / km) +35m 5:51 / km
ahr:162 max:173 14c shoes: VJ Twister (US size 10.5) - 2

Short distance race at North SeaTac Park. I had a pretty solid technical run, and I was surprised how fast I was able to go, given my lack of training. My legs certainly felt heavy for much of the way, though.

Paddling / Rowing (kayaking) 43:39 [2] 3.64 mi (12:00 / mi)
ahr:124 max:148

Paddled from S part of Magnuson to sailing dock at N end, then zig zagged up and down wind to return.

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