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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ebone

In the 7 days ending Mar 14, 2010:

activity # timemileskm+m
  Running - Road / Track4 2:26:12 16.85(8:41) 27.12(5:23) 495
  Running - Trail / Grass1 1:23:12 9.32(8:56) 15.0(5:33) 685
  Orienteering1 22:13 2.24(9:56) 3.6(6:10) 15019c
  Total5 4:11:37 28.41(8:51) 45.72(5:30) 133019c
averages - sleep:7.5

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Sunday Mar 14, 2010 #

Event: US Team (unofficial) 3K time trial
 

Note
slept:8.1 (rest day)

Saturday Mar 13, 2010 #

Running - Road / Track warm up/down (mostly road) 12:29 intensity: (2:29 @1) + (10:00 @2) 1.6 mi (7:48 / mi) +70m 6:52 / mi
ahr:129 max:145 slept:9.0 shoes: Brooks Adrenaline GTS 8 - 4

I went for a warm-up run before orienteering at McLaren Park. I felt sleepy and a bit weak, and my heart rate was slow to rise.

Orienteering race (sprintish) 22:13 intensity: (10:00 @2) + (10:00 @3) + (2:13 @4) *** 3.6 km (6:10 / km) +150m 5:06 / km
ahr:153 max:162 19c shoes: Nike Zoom Waffle - Husky color

I ran the Brown course at McLaren Park, having a fair but not particularly good run, with many moments of hesitation or indecision but no large mistakes. Despite pushing fairly hard and feeling reasonably strong in the legs, my heart rate never got very high. I guess both my mental and physical mediocrity were an extension of how I felt while warming up.

I had been looking forward to orienteering at McLaren Park again, and I was not disappointed.

Friday Mar 12, 2010 #

Running - Road / Track (mostly road) 1:16:32 intensity: (40:32 @1) + (36:00 @2) * 8.6 mi (8:54 / mi) +210m 8:16 / mi
ahr:125 max:147 slept:7.8 shoes: Brooks Adrenaline GTS 8 - 4

I ran, mostly easy, while scouting controls for San Francisco Night & Day. My legs felt okay--a bit tired at times.

Thursday Mar 11, 2010 #

Running - Trail / Grass (some road, too) 1:23:12 [2] 9.32 mi (8:56 / mi) +685m 7:16 / mi
ahr:140 max:154 slept:8.3 shoes: Brooks Adrenaline GTS 8 - 4

I ran from Sarah and Franz' house to Acalanes Ridge, across to Lafayette Ridge, nearly to Briones, and back. My legs felt fairly good, except on the steeper uphills, and I usually had to hold back a bit to keep my heart rate from going over aerobic threshold.

Wednesday Mar 10, 2010 #

Running - Road / Track (with backpack) 18:00 intensity: (12:00 @1) + (6:00 @2) 1.3 mi (13:51 / mi) +60m 12:07 / mi
slept:9.3 shoes: Brooks Adrenaline GTS 8 - 4

I shuffled from the Walnut Creek BART station to the library on Civic Dr, then to my grandparents' house.

Tuesday Mar 9, 2010 #

Running - Road / Track (some trail, too) 39:11 intensity: (37:08 @2) + (2:03 @5) 5.35 mi (7:19 / mi) +155m 6:43 / mi
ahr:137 max:159 slept:3.1 shoes: Brooks Adrenaline GTS 8 - 4

I ran up Murchison to Frontera/Vallejo, out the Sawyer Camp Trail North extension, and back, doing 4 x 50 fast strides with 75 seconds rest in between, starting at the turn-around point. I felt okay when running easy, but felt somewhat tired and slow when doing the strides.

Monday Mar 8, 2010 #

Note
slept:7.0 (rest day)

My legs are not especially tired or sore today, which is remarkable, and a testament to my being fitter than I was at the time of last year's sprint camp, I suppose (and hope.)

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