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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: hkleaf

In the 7 days ending Aug 5, 2006:

activity # timemileskm+m
  Cycling4 4:29:40 94.53(21.0/h) 152.14(33.9/h)
  Stretching7 1:08:00
  Strength3 1:07:51
  X-Training1 1:00:00 4.88(12:18) 7.85(7:38)
  Orienteering1 42:47 4.65(9:12) 7.49(5:43)24 /30c80%
  Soccer1 22:00
  Running2 20:00 2.51(7:58) 4.04(4:57)
  Total7 9:10:18 106.58 171.5224 /30c80%
averages - sleep:6.1 rhr:56 weight:57.6kg

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Saturday Aug 5, 2006 #

Event: OCIN Sprints


OCIN Event (Sprints) - Fort St. Clair, Eaton, Ohio.

It's a beautiful mid-summer day, with temperature around mid 80s when we started. It may have been humid but I didn't feel it while in the shade most of the day.

The double-header sprint was part of the Sprints Series, my 6th and 7th such race this year. The course setter was Jon Rauschenbach. The map was 1:5000, with 3m contours.

There's a good mixture of white forest and open fields for the courses to run through. I was pleasantly surprised the woods was so runnable at this time of the year. The only annoyance were the spider webs. I probably ran into a good dozen or two of them out there!

Overall, I had a good day, running fairly clean while also running fast. It's a rare combination for me, as I've been struggling to find that optimal orienteering speed. Today it worked out pretty well. Although the courses weren't all that technical, it was good to practice having successes on the course. :)

Running warm up/down (Road) 10:00 [2] 1.25 mi (8:00 / mi)
slept:2.5 shoes: Asics Gel Cumulus VII

Warm up jog before the sprints.

Orienteering race (Club Meet - Sprint) 17:13 [4] *** 2.6 km (6:37 / km)
spiked:8/11c shoes: Silva O' Spikes (Rubber)

Sprint #1 - 2.25km, 11 controls, Climb unknown.
I had an okay run with one major mistake (11), a couple minor ones (1, 8), and a bit of hesitation to 7. I tried my best at having a good flow in and out of controls by reading ahead and knowing which way to exit after punching. My running speed was good in the open, but slowed considerably in the forest portions of the course. I ended up second but still about 2.5 minutes behind John Fredrikson.

Orienteering race (Club Meet - Sprint) 13:33 [4] *** 2.75 km (4:56 / km)
spiked:10/11c shoes: Silva O' Spikes (Rubber)

Sprint #2 - 2.35km, 11 controls, Climb unknown.
After a little rest and discussion with Steve and Mike about our first sprint, I went out on the second course. This time I faired much better, limiting my mistakes to only one control (#3). There I made a left turn on the trail to the stream too soon, losing about 55s as a result. However, from that point onwards, it was the cleanest I've ever orienteered while running at higher speed. As a result, I posted my fastest per km time! I came in second again to John, which was expected. This time though the differential was only 54s, which essentially was my boom on #3.

My flow in and out of controls was even better than Sprint #1, perhaps aided by my familiarity of the area the second time around. It was a nice smooth feeling out there. I guess that's what good orienteering feels like. Somehow I need to find a way to bottle that sensation and try to reproduce it time and again in the future.

Orienteering warm up/down (Club Meet - Sprint) 12:01 [2] *** 2.14 km (5:37 / km)
spiked:6/8c shoes: Silva O' Spikes (Rubber)

White - 2km, 8 controls, Climb unknown.
Ran it just for extra practice and a warm down. Concentration wasn't quite where it needed to be. As a result I overran #1 and misread the map at #5 (ran to the depression in the white forest east of 5 instead of going along the edge of the rough open).

Stretching warm up/down 10:00 [1]

Stretching the legs before and inbetween sprints.


Today is the first serious test for my injured groin. After running 3 courses on varied terrains, and having a couple near-full sprints, I'd say the groin came through with flying colors. It's held up real nicely. Even still, I know it's not fully back 100% yet, because it's a bit sore after I unleashed a final kick from the go control of Sprint 2. I'm just happy to see it progressing. :)

Friday Aug 4, 2006 #

Running warm up/down (Road) 10:00 [2] 1.26 mi (7:56 / mi)
slept:6.0 shoes: Asics Gel Cumulus VII

89F outside at 7pm, but the humidity wasn't too oppressive. Easy warm up run before soccer. Just loosening the hamstring and groin muscles before all the sprinting, and also to test out the legs a bit since it is my first running session in a week.

Feeling okay for the most part, but the groin is definitely not 100% back yet. I'm satisfied with the progress thus far though.

Soccer (Indoor Game) 22:00 [3]
shoes: Addidas Soccer Cleats

Back to our full compliment of substitutes on the bench today, which is good because I don't want to push the legs too much too soon. Staying back mostly on defense also helped.

Everyone had great energy. The opposing goalie also wasn't that good either. So we won rather handily, 4-0, improving the team's record to 3-4, with a chance to finish the session at .500 next week. :)

Oh, and the leg came out alright. I could feel some slight pain on a couple of the quick cut backs, but playing at a lower gear definitely avoided any serious setbacks.

Stretching warm up/down 13:00 [1]

Before and after the game, with emphasis on hamstrings, groins, hips, and quads.

Left groin is a little sore after the game. Stretching and then the ice should help.

Thursday Aug 3, 2006 #

X-Training (Elliptical) 1:00:00 [3] 4.88 mi (12:18 / mi)
max:151 slept:7.0 weight:58.4kg

Level 5, X-Train Reverse, @80-90rpm.
Skipping the track work today, good thing too because the guys are probably getting soaked! Trying to change it up a bit instead of just biking, and also test out the groin/hamstring.

Legs feel good, no noticeable pain during, and only slightly sore afterwards. HR was hovering around 135-145 (70-75%) besides a couple of times where it got close to 150.

Strength (Weights) 27:51 [3]

Legs and core.
Adduction/Abduction - 3x20 @50# each
Leg extension - 3x15 @45# each leg
Leg curl - 3x15 @45# each leg
Leg press - 3x15 @115#
Lower back - 3x15 @165#
Abs - 5x15 @75#

Stretching warm up/down 10:00 [1]

Wednesday Aug 2, 2006 #

Cycling (Stationary) 48:00 [2] 17.35 mi (21.7 mph)
max:136 slept:8.0 weight:57.9kg

Level 10, Hills.
I was pedaling at +100rpm almost the whole time, even on all the inclines. Yet the effort felt easier than the past couple of days. So I guess the legs are a little better, or they're just getting used to the pedaling after 5 straight days on the bike.

Stretching warm up/down 10:00 [1]

Strength (Calisthenics) 10:00 [2]


Tuesday Aug 1, 2006 #

Cycling (Road) 20:40 [2] 7.57 km (22.0 kph)

To the store and back.

Cycling (Stationary) 42:00 [2] 15.18 mi (21.7 mph)
max:138 slept:5.0 weight:58.4kg

Stretching warm up/down 10:00 [1]

Leg seems to be improving slightly, but I'm not sure how much of it is the effect of the anti-inflammatory I took.

Monday Jul 31, 2006 #

Cycling (Stationary) 1:11:00 [2] 25.62 mi (21.7 mph)
max:138 weight:56.7kg

Level 10, Hills.
Legs aren't feeling too bad today. Did most of the workout at 95-100rpm and the HR was still relatively low. With some extra stretching the hamstring soreness/tightness is gone. The soreness around the inner left thigh is still there, though it's now under control.

Stretching warm up/down 10:00 [1]

Continue stretching of the hamstrings and groins.

Strength (Calisthenics) 10:00 [2]


Strength (Free Weights) 20:00 [3]

Upper body.

Sunday Jul 30, 2006 #

Cycling (Stationary) 1:00:00 [2] 21.6 mi (21.6 mph)
max:132 rhr:56 slept:8.0 weight:56.8kg

Level 10, Hills.
Took it a little easier than yesterday.

Cycling (Stationary) 28:00 [3] 10.08 mi (21.6 mph)

Level 10, Hills.
Pedaling in a higherr cadence this time. I can feel the tenderness in the groin/hamstring area from time to time, but it wasn't bothersome during the ride. It definitely is less stressful than running on them. I just hope cycling isn't putting extra strain on to make them worse.

Stretching warm up/down 5:00 [1]


Official results of the East Fork Backpack Trail Run


I've officially added on my groin injury. I guess what started as a very mild strain (after a track workout last month) has persisted and progressed to a moderate strain. It's not so severe that my running ability is impeded, but the dull pain and tenderness to the touch is becoming increasingly hard to ignore, even at a resting state.

I will proceed with the R.I.C.E. treatment and skip the track workout this week, with hope that the pain and inflammation will die down soon. In the mean time, perhaps some low intensity biking and swimming (maybe water running as well?) are low-impact enough for me to carry on and not lose too much conditioning?

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