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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ebone

In the 7 days ending May 6, 2007:

activity # timemileskm+m
  Orienteering5 4:37:20 23.02(12:03) 37.05(7:29) 102575c
  Cycling1 1:06:15 9.81(6:45) 15.8(4:12) 2406c
  Paddling / Rowing1 33:45 2.81(12:00) 4.53(7:27)
  Running - Trail / Grass2 26:15 3.3(7:57) 5.31(4:57) 46
  Running - Road / Track2 22:51 2.68(8:32) 4.31(5:18) 51
  Total7 7:06:26 41.62(10:15) 66.98(6:22) 136281c
averages - sleep:6.1

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Sunday May 6, 2007 #

Running - Trail / Grass warm up/down 7:00 [2] 0.91 mi (7:41 / mi) +20m 7:12 / mi
ahr:135 max:151 shoes: VJ Twister (US size 10.5) - 2

Warm-up for orienteering at Pontiac Lake.

Orienteering race (long distance) 1:44:59 [2] *** 12.89 km (8:09 / km) +385m 7:05 / km
ahr:158 max:170 25c slept:6.0 shoes: VJ Twister (US size 10.5) - 2

U.S. Team Trials long distance race at Pontiac Lake Recreation Area. I made a large (3 minute) mistake on the third control then had a pretty good run for the rest of the course, although my legs were gradually fading for the last 40 minutes or so. Fortunately, I avoided any profound bonking of the kind I experienced at the Umstead (North Carolina) meet in early March. My map handling and reading technique had some noticable clumsiness and inefficiency, which probably cost me a 1-2% slowdown over the course.

Nick Duca won in 95:xx. Wyatt Riley was the top Team Trials runner. Wyatt caught me (3 minutes) at control #3, I pulled away from him, then he caught me again around #9 before pulling away at #14, where I made a nearly 1-minute hesitation. I didn't see him for the rest of the course (after a glimpse coming into #15), and he finished about 1:20 before me.

Day 3: Blue - Splits

Saturday May 5, 2007 #

Running - Road / Track warm up/down (some trail, too) 6:40 [2] 0.89 mi (7:30 / mi) +45m 6:28 / mi
ahr:140 max:160 slept:7.8 shoes: VJ Twister (US size 10.5) - 2

Brief warm-up for U.S. Team Trials middle distance race. My knee hurts a little while running, but barely (if at all) more than yesterday.

Orienteering race (middle distance) 41:13 [3] *** 5.54 km (7:26 / km) +160m 6:30 / km
ahr:161 max:173 16c shoes: VJ Twister (US size 10.5) - 2

Team Trials middle distance race. Cautious and clean run.

Running - Road / Track warm up/down 5:44 [1] 0.48 mi (11:57 / mi)
ahr:112 max:128 shoes: VJ Twister (US size 10.5) - 2

Very easy jogging back to the car, a long time after finishing.

Day 2: Blue/Green - Splits

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 intensity: (36:15 @1) + (30:00 @2) ** 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 intensity: (14:00 @1) + (52:11 @2) ** 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?

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