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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: hkleaf

In the 7 days ending Oct 22, 2006:

activity # timemileskm+m
  Running4 2:54:02 21.57(8:04) 34.71(5:01)
  Strength4 2:22:43
  Orienteering1 1:40:06 5.65(17:42) 9.1(11:00) 40512 /17c70%
  Cycling1 1:00:00 20.08(20.1/h) 32.32(32.3/h)
  Stretching5 50:44
  Soccer1 22:00
  Total6 9:09:35 47.3 76.13 40512 /17c70%
averages - weight:56.6kg

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Sunday Oct 22, 2006 #


MVOC Pumpkin Hunt

Running (Trail) 1:00:11 [2] 7.08 mi (8:30 / mi)
shoes: Icebug MR BUGrip

50F, cloudy, occasional mist, and super windy!

Group run with the Greater Cincinnati Trail Runners at Caesar Creek SP. We originally met at 50 Springs picnic area but once there decided to switch location to the MTB trails.

I had expected the trails to be soft, possibly muddy, and slippery from all the fallen leafs. As it turned out they were in great condition. The fall colors in the forest just added the extra pleasing element to the run. Mike Minium led the group for the first 1.5 or so, then I took the lead for a while. The two of us turned around at the 31' mark so that we can get back in time to drive over to the o-meet in Germantown. Others continued on to complete the ~6mi loop.

I wore the Icebug for the first time, and they worked great!
*distance is a rough estimate based on pace.

Stretching warm up/down 5:44 [1]

Post-run stretch after a cool down walk.

Running warm up/down (Road) 7:26 [1] 0.74 mi (10:03 / mi)
shoes: Silva O' Spikes (Rubber)

Warm up jog before orienteering in the parking lot.
*distance estimate.

Orienteering race (Club Meet) 1:40:06 [3] 9.1 km (11:00 / km) +405m 9:00 / km
spiked:12/17c shoes: Silva O' Spikes (Rubber)

MVOC Event - Germantown Metropark (West), Germantown, Ohio.
Red Course: 6.03km, 330m, 17c
Course Setter: Steve Barnhart
Official results (to come)

Mike and I made our way from CC to the registration table just fine. Only the temperature dropped to the low 40s during our little drive west. Wind was still blowing like crazy, so it was freezing while we stood in line in the open.

I signed up for Red despite the warning about 330m of climb. Steve Noller and Mike were both doing Red so it was a good opportunity to gauge my performance off them. Since I had already run in the morning, I wasn't going very fast on the course. Thus the focus was to have a clean run. But to my disappointment, I had a couple big mistakes out there (due to poor route planning) even when I slowed down. The route choices I can live with somewhat as I deliberately planned some for the purpose of training. I just lacked the concentration and was perhaps overly hesitant at times in my execution of those more challenging route choices.

Things I struggled with today:
1) Pushing through the rough open areas - the tall weeds, thorns, and berry patches slowed me down a lot. Perhaps I was just too much of a wuss to plough right through that stuff.
2) Relating map contours to terrain - maybe it was tiredness, or maybe it was the map, but I had a tough time with it in several places. Sometimes the terrain appeared steeper than I'd expected. I also had a hard time identifying some subtle (shallow) reentrants as well as rock features.
3) Planning ahead and exit strategies. I was not very efficient in these areas today.
4) Recognizing parallel errors and correcting them quickly - I had 2 of them! Besides taking a different route, I'm not sure what I could've done to minimize these mistakes.

On the other hand, I was pleased to have a couple stretches of cleanly run legs, albeit at a slower pace. My rough compass work was also better today. When we left, Tom Svobodny was in 1st with 87'. Mike was 92' and Steve 93'. Not sure if Gabe had run or not.

splits | leg comments

Stretching warm up/down 15:00 [1]

Before and after orienteering. Watched some of the SOW DVD that Mike played in his van. Very cool videos!

Saturday Oct 21, 2006 #

Running (Road) 51:55 [3] 7.0 mi (7:25 / mi)
shoes: Asics Gel Landreth II

A beautiful morning run with the group in Eden Park and Mt. Adams, going pass the overlooks and getting glimpses of the Ohio and downtown. The only down side was the temperature (38F), but at least it was sunny.

26:09 out to Celestial, 3:44 to stretch, regroup, and admire the view, then 25:46 back.

Stretching warm up/down 7:00 [1]

Post-run stretch.

Strength (Yard work) 1:00:00 [3]

Spent the afternoon in the yard raking leaves and mowing the lawn (hopefully for the last time this year). Normally I wouldn't log this as training, but it got my HR up pretty well and working up a sweat. A good upper body workout. Plus I'm absolutely beat right now.

Actual time was >2.5hrs. I'll log a fraction of it here.

Friday Oct 20, 2006 #

Soccer (Indoor League) 22:00 [4]
shoes: Adidas Absolion TRX FG David B

First time in a while we had the full team back, and it showed. We worked pretty well together and got a 2-0 victory for the last game of the session.

I forgot the wrap today but it was fine. The L thigh soreness is still there but only slightly. Will ice again tonight.

Running warm up/down (Road) 5:34 [1] 0.65 mi (8:34 / mi)
shoes: Asics Gel Old

Short cool down jog right after the game.

Stretching warm up/down 8:00 [1]

A little before, and mostly after the game.

Strength (Calisthenics) 33:25 [2]

Legs and core.

Thursday Oct 19, 2006 #

(rest day)

It took a little longer than expected to get Vladimir settled in at the campground so I ran out of time for training today. It's rainy and cold outside anyway.

My L inner thigh (groin?) was mysteriously sore when I got home. Certainly I have not done anything in the last couple days to aggravate it?

Wednesday Oct 18, 2006 #

Cycling (Stationary) 1:00:00 [2] 20.08 mi (20.1 mph)

Level 7, manual.
An easy spin on the bike. On the way home I had to stop for a large deer crossing from the Gunpowder Creek. My first real encounter with deer on the road. Fortunately I had spotted him from afar and slowed down considerably by the time I got near him.

Stretching warm up/down 3:00 [1]

Strength (Calisthenics) 13:23 [2]

Core work.

Tuesday Oct 17, 2006 #

Running (Road) 48:56 [2] 6.1 mi (8:01 / mi)
shoes: Asics Gel Cumulus VII

69F and humid, so warmer than expected.
Easy run with the group. 24:56 out, 24:00 back.

Stretching warm up/down 12:00 [1]

Post-run stretch.

Monday Oct 16, 2006 #

Strength (Calisthenics) 35:55 [2]
(rest day)

Legs are a bit tired today after a high volume week(end), so a rest day to give them a little break. Just doing some maintenance strength exercises for the legs and core.

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