Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: hkleaf

In the 7 days ending Apr 2, 2006:

activity	#	time	miles		km		+m
Orienteering	3	6:29:11	15.04		24.2		945	58 /	70c	82%
Physical Therapy	2	4:00:00
Running	4	1:52:33	13.0	(8:39)	20.92	(5:23)
Speed/Track	1	1:13:00	7.97	(9:10)	12.82	(5:42)
Stretching	5	1:00:00
Soccer	1	22:00
Total	5	14:56:44	36.01		57.94		945	58 /	70c	82%

3:42

0:00

» now

Sunday Apr 2, 2006 #

Running warm up/down (Road/Trail) 10:00 [1] 1.0 mi (10:00 / mi)
(injured) shoes: Silva O' Spikes (Rubber)

Warm up from Event Center to Start Area.

Stretching warm up/down 5:00 [1]
(injured)

Orienteering race (A-Meet Classic) 2:42:31 [4] **** 9.8 km (16:35 / km) +360m 14:01 / km
spiked:17/20c (injured) shoes: Silva O' Spikes (Rubber)

OCIN Flying Pig X - East Fork State Park, Batavia, Ohio.
Sunny, warm condition.
M21+ Blue - Legs are tired even before the start. Mentally also not very sharp, leading to a terrible run. Had a HUGE mistake going to #9. Lesson learned: never rely too much on wire fences as your linear feature! Overall just very tentative with my navigation, especially on several of the longer legs. When it became apparent I wouldn't be competitive for the day, I decided to get in some practice on my pace counting and direct bearing techniques. I'd say it was a pretty good course for that today as there weren't a whole lot of features on the high plateau that were useful to my navigation.

Orienteering (Controls pick up) 45:00 [2] ***
spiked:6/6c (injured) shoes: Silva O' Spikes (Rubber)

Even though I was exhausted, it's good to go out and get some more practice at my navigation skills. I do fine at a low speed of picking up controls, but the key is to do that efficiently at race pace.

Clasic-Blue - Splits

Saturday Apr 1, 2006 #

Running warm up/down (Road) 20:00 [1] 2.0 mi (10:00 / mi)
(injured) shoes: Silva O' Spikes (Rubber)

Warm up runs before sprints and relay.

Stretching warm up/down 10:00 [1]
(injured)

Orienteering race (A-Meet Sprint) 23:46 [5] ***** 2.9 km (8:12 / km) +100m 6:59 / km
spiked:11/12c (injured) shoes: Silva O' Spikes (Rubber)

OCIN Flying Pig X - East Fork State Park, Batavia, Ohio.
Dry but cool today. The ground is still saturated from all the rain the last 2 days.
Blue/Red US Sprint Champs - Had a decent run in the morning. Lost major time (4:30) at #3. Had my right contact lens poked out by a tree branch on the way to #3. Tried without success to put it back on, then proceeded to lose it in the mud. With only one eye being 20/20, I had a hard time adjusting to my new vision initially. As a result, got off track and overran the control. Otherwise, it was a very clean run.

Orienteering race (A-Meet Relay) 1:15:07 [5] **** 6.1 km (12:19 / km) +265m 10:07 / km
spiked:11/15c (injured) shoes: Silva O' Spikes (Rubber)

OCIN Flying Pig X - East Fork State Park, Batavia, Ohio.
4pt Relay (3rd leg) Green - Second event of the day, but legs are feeling pretty okay after the Sprint in the morning. It was an alright run as I had 2 major and 2 minor mistakes. Getting in and out of the steep, muddy gullies are tiring and no fun!

Sprint-Blue - Splits

GreenB-4pt-BA - Splits

Friday Mar 31, 2006 #

Soccer (Indoor League) 22:00 [4]
(injured) shoes: Addidas Soccer Cleats

Lost 1:2
Physical game by the opposing team. Legs are just tired and sore from orienteering earlier. No unusual pain detected.

Running warm up/down (Road) 20:00 [1] 2.0 mi (10:00 / mi)
(injured) shoes: Silva O' Spikes (Rubber)

Warm up run before orienteering.

Orienteering race (A-Meet Middle Blue) 1:22:47 [4] **** 5.4 km (15:20 / km) +220m 12:44 / km
spiked:13/17c (injured) shoes: Silva O' Spikes (Rubber)

OCIN Flying Pig X - East Fork State Park, Batavia, Ohio.
Rainy, wet, and muddy. Mild temperature (60s) though.
M21+ Blue - First time orienteering in 6 weeks, so my technique is very rusty. Had a very shaky start (taking 17:00 to find the first control!) but settled down once I warmed up to the environment. Had some poor route choices out there, just not mentally sharp to take advantage of what the terrain had to offer. Mistakes at 11, 12, and 13 towards the end of the course (mental fatigue?)

Left knee and IT Band seem okay after all the off-trail running and steep terrains at East Fork.

Stretching warm up/down 8:00 [1]
(injured)

Blue - middle - Splits

Thursday Mar 30, 2006 #

Physical Therapy (11th Session) 2:00:00 [1]
(injured)

12:00 Bike, 5:00 Foam roll, 6x 0:30 Calves stretch, 7:00 Ultrasound, 20:00 Hip machine, 5x 0:30 Balance, 3x 20reps TKE, 3x20reps Toe dips, 3x20reps Forward jumps, 3x20reps Sideways jumps, PT work, 15:00 ice and stim.

Hamstring is still tight!

Speed/Track intervals 43:00 [4] 8.8 km (4:53 / km)
(injured) shoes: Asics Gel Cumulus VII

Warm night (>60F)
8 - 100m strides
4 - 800m/1200m repeats at 3:45/km
90s rest after 800m (3:00)
105s rest after 1200m (4:30)
First time running hard without knee brace, but no discomfort felt.

Speed/Track warm up/down 30:00 [1] 2.5 mi (12:00 / mi)
(injured) shoes: Asics Gel Cumulus VII

1.5 mile warm up
1.0 mile cool down

Stretching 7:00 [1]
(injured)

Wednesday Mar 29, 2006 #

Note
(injured) (rest day)

Off day in anticipation of the extra workouts this weekend.

Tuesday Mar 28, 2006 #

Physical Therapy (10th Session) 2:00:00 [1]
(injured)

Running (Road) 1:02:33 [3] 8.0 mi (7:49 / mi)
(injured) shoes: Asics Gel Cumulus VII

Warm night (>50F)
Group run. Started out slow, fast middle, then ease back at the end.

Running Spot --> Madison --> Victory Pkwy --> Park Ave. --> McMillan --> Woodburn --> Madison --> Erie --> Delta --> Observatory --> Madison --> Spot

Knee is feeling good, even after the 15k race on Sunday.

Stretching warm up/down 30:00 [1]
(injured)

Monday Mar 27, 2006 #

Note
(injured) (rest day)

« Earlier | Later »