Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ebone

In the 7 days ending May 17, 2010:

activity

time

miles

Orienteering

5:53:32

31.48

(11:14)

50.67

(6:59)

1390

109c

Running - Trail / Grass

1:08:34

7.78

(8:49)

12.52

(5:29)

180

Running - Road / Track

32:20

4.17

(7:45)

6.71

(4:49)

Total

7:34:26

43.43

(10:28)

69.9

(6:30)

1605

109c

averages - sleep:7

2:15

0:00

» now

Monday May 17, 2010 #

Running - Trail / Grass (trail) 4:28 0.43 mi (10:30 / mi) +10m 9:47 / mi
ahr:116 max:126 slept:9.3 shoes: Brooks Adrenaline GTS 8 - 3

I jogged to the start at Huntington State Park.

Orienteering (long) 1:11:51 [2] *** 7.9 km (9:06 / km) +275m 7:45 / km
ahr:141 max:158 17c shoes: Brooks Adrenaline GTS 8 - 3

I felt really sore after yesterday's run, especially from slipping and falling against a rock face while trying to climb up. I smacked the left side of my pelvis against the rock and punctured my skin enough that it weeped a bit for the next 24 hours. My soft tissues in the area are sore, so I kept waking up, particularly in the morning. This just meant that I could enjoy falling asleep a few dozen more times.

My hip felt stiff and sore all day, the ball of my left foot is bruised from the rocky footing, and my legs are generally fairly stiff, so I didn't really feel like doing anything for most of the day, but I started feeling revived in the evening, and the Huntington State Park map looked phenomenal, so I decided to run the Red long course from the meet last weekend.

I mostly ran at an easy effort, but I pushed up the tempo a bit in the stretches of open forest without too many decision points. I started the run just before 7 p.m., so it was a bit hard to read the map for most of the time, but the terrain was gorgeous and a lot of fun, so I'm really glad I went. The controls were on really well-defined features, so I'm pretty sure I was in the right spot, or at least within a few meters. I had to slow down many times to be sure I was going the right way or that I was going to the right spot, and I also slowed in some places due to wearing running shoes and not wanting to slip on the dry leaves and hurt myself further.

I turned my left ankle a few times, partly due to being tired from yesterday and partly due to wearing shoes with a built-up heel, but it barely felt the worse for wear at the end, so I don't think I aggravated my injury from last summer.

I took splits to compare leg times with the A meet runners, but my watch memory filled up, so I only have the first few, and I remember one other intermediate time.

Sunday May 16, 2010 #

Running - Trail / Grass warm up/down (some road, too) 10:20 [2] 1.29 mi (8:00 / mi) +30m 7:28 / mi
ahr:130 max:152 slept:7.0 shoes: VJ Twister (US size 10.5) - 4

I warmed up by running to the start of the Team Trials long distance race at Jackie Jones Mtn, then I ran back and forth on the trail by the start to do some additional warming up and light running drills. My legs felt tired, but I still had a good stride and a feeling of strength. My left VMO muscle felt fine and my right toe was significantly less sore than it was yesterday after the races.

Orienteering race (long) 1:38:18 *** 12.7 km (7:44 / km) +675m 6:07 / km
ahr:159 max:175 28c shoes: VJ Twister (US size 10.5) - 4

I ran the Team Trials long distance race, having another competent but not great run. There were only a small number of controls to which I was not successful in navigating directly (if a bit slowly or hesitantly) to the correct spot. On a few others, I had moments of confusion or near parallel errors that I slowed significantly to puzzle out. I felt like I ran very little of the race at full, ideal racing speed, but I also kept moving pretty expeditiously almost the whole time. The most notable exception to this was control 25, where I lost focus, stopped paying close attention to the map, and ended up bumbling through the green, falling down a couple times, once smacking my thumb and pelvis on a rock, and struggling with hamstring cramps. I also missed the control a bit to the right. After that, I refocussed and tried to expend whatever energy remained in my legs on the running-intensive final few controls. Given that it is early in the racing year and that I've had some problems recently putting together good long distance runs, I'm quite pleased with this race.

And of course, it's also nice to finish the trials with two wins and a 2nd place!

Blue A Long - Splits

M-21+ TT Only Long - Splits

Saturday May 15, 2010 #

Event: 2010 US Team Trials for WOC

Running - Trail / Grass warm up/down (mostly trail) 14:09 1.93 mi (7:20 / mi) +60m 6:41 / mi
ahr:140 max:162 slept:7.3 shoes: VJ Twister (US size 10.5) - 4

I warmed up before the middle distance race of the U.S. Team Trials, at Rockhouse Mountain. My legs felt fairly good, and I had a long stride. Stride length--an indicator of muscle power--is the best predictor of my physical performance, so I was happy about this.

Orienteering race (middle) 36:08 *** 4.8 km (7:32 / km) +180m 6:20 / km
ahr:163 max:171 20c shoes: VJ Twister (US size 10.5) - 4

I ran the middle distance Team Trials race, having a slow and tentative start as I remembered how to navigate. I got into it and had a pretty good second half, so it was a solid run overall.

Running - Trail / Grass (mostly trail) 19:17 [2] 1.88 mi (10:15 / mi) +60m 9:19 / mi
ahr:126 max:143 shoes: VJ Twister (US size 10.5) - 4

I jogged back to the assembly area after my middle race.

Running - Trail / Grass warm up/down (mostly grass) 10:00 [2] 1.25 mi (8:00 / mi) +15m 7:43 / mi
ahr:134 max:159 shoes: VJ Twister (US size 10.5) - 4

I warmed up for the Team Trials sprint race at Lake Welch. My legs felt somewhat tired but still pretty good.

Orienteering race (sprint) 12:15 *** 2.4 km (5:06 / km) +60m 4:32 / km
ahr:165 max:175 19c shoes: VJ Twister (US size 10.5) - 4

I ran the Team Trials sprint race, starting strongly but then having my usual hesitations and map-reading slow-downs. My legs felt tired after the first 6 controls, and I could still run fast but had to apply more effort and attention to do so, which is a challenge while concentrating on the map reading. I gave myself a scare when I started going from #14 to #16, but I had caught my mistake by the time I hit the paved path so only lost about 10-15 seconds there. All-in-all, it was a fairly typical sprint run for me, and I was satisfied to place second among Trials racers. My watch recorded my maximum HR as 181, but the surrounding readings indicate that this must be an erronious reading, so I'm calling it 175 (only 4 bpm higher than the highest confirmed reading.).

Running - Trail / Grass warm up/down 10:20 [1] 1.0 mi (10:20 / mi) +5m 10:11 / mi
ahr:120 max:132 shoes: VJ Twister (US size 10.5) - 4

I did some jogging to warm down after the sprint race.

Blue Middle - Splits

Blue Sprint - Splits

Friday May 14, 2010 #

Running - Road / Track (some grass/dirt, too) 32:20 4.17 mi (7:45 / mi) +35m 7:33 / mi
ahr:130 max:155 slept:7.0 shoes: Brooks Adrenaline GTS 8 - 3

I dragged myself out of bed from my nap and went for a pre-dinner evening run from our motel (Windsor Motel). My legs and heart were slow to start with, but I felt okay once I got warmed up, and I even pushed the pace a bit. The weather was warm, sunny, and muggy. It's distinctly less pleasant to exercise in humid conditions; it's remarkable that active people--and even some top athletes--tolerate living in this part of the country. I guess one just makes a habit of immediately showering and retreating to air conditioned environs.

Thursday May 13, 2010 #

Note
slept:4.2 (rest day)

My left VMO still hurt a bit in the morning, so I decided to take a cautious approach and take another rest day, which should help freshen up my legs to race, anyway.

Wednesday May 12, 2010 #

Note
slept:7.1 (rest day)

My left vastus medialis feels somewhat better today, but it still hurts during most activity, including walking up or down stairs, so I stayed with my decision not to train today.

Tuesday May 11, 2010 #

Orienteering (control setting/pick-up) 2:15:00 *** 14.21 mi (9:30 / mi) +200m 9:06 / mi
25c slept:7.3 shoes: Brooks Adrenaline GTS 8 - 4

Running to set and pick-up controls for BEAST race #2 at Soaring Eagle Park. Time, distance, and climb are approximate, and actual times--including stops to hang and pick-up markers--were around 55, 32, and 62 minutes. My left vastus medialis oblique muscle began hurting (spasming, I'm guessing) while I was picking up controls, and it hurt quite a lot toward the end and afterward, even though I was going quite slowly and at an easy effort. It still hurt when I got in bed a while later, so I iced it and took 800mg ibuprofen.

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