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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: hkleaf

In the 7 days ending Mar 24, 2007:

activity # timemileskm+m
  Running5 4:45:18 34.93(8:10) 56.21(5:05) 469
  Orienteering2 2:48:15 2.55 4.1128 /32c87%
  Stretching5 53:00
  Speed/Track1 39:02 6.46(6:02) 10.4(3:45)
  Cycling1 30:00 11.68(23.4/h) 18.8(37.6/h)
  Strength1 8:00
  Total6 9:43:35 55.62 89.51 46928 /32c87%
averages - sleep:4 weight:56.7kg

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Saturday Mar 24, 2007 #

Running warm up/down (Grass) 30:00 [2] 3.33 mi (9:01 / mi)
shoes: Icebug MR BUGrip

3x10min warm up for each sprint, plus some strides mixed in at the end. Even though it was warm out, it took a while to get my legs going.

*pace is an estimate.

Orienteering race (Club Meet) 8:54 [5] *** 1.67 km (5:20 / km)
spiked:9/11c shoes: Icebug MR BUGrip

Sprint #1

Orienteering race (Club Meet) 10:51 [5] *** 1.57 km (6:55 / km)
spiked:10/11c shoes: Icebug MR BUGrip

Sprint #2

Orienteering race (Club Meet) 7:50 [5] *** 0.87 km (9:00 / km)
spiked:9/10c shoes: Icebug MR BUGrip

Sprint #3

Stretching warm up/down 15:00 [1]

3x5min stretch before each sprint.

Friday Mar 23, 2007 #

Cycling (Stationary) 30:00 [3] 11.68 mi (23.4 mph)

Level 8, Manual, 321c.
As a warm up for the run...

Running (Treadmill) 35:15 [2] 4.33 mi (8:08 / mi)
shoes: Brooks Glycerin 4

Manual, 2.5 incline, @7.6mph, 467c.
Includes 2:00 of cool down at a slower pace. break-in / test out a new pair of running shoes.

Stretching warm up/down 10:00 [1]


Thursday Mar 22, 2007 #

Running warm up/down (Track) 17:25 [2] 2.0 mi (8:42 / mi)
shoes: Asics Gel Cumulus VII

12:09 - warm up 1.5mi
5:16 - cool down .5mi

Speed/Track intervals 34:12 [4] 9.2 km (3:43 / km)
shoes: Asics Gel Cumulus VII

Low 60s, cloudy, strong wind - Speedwork with JFT group at WH track. A smaller crowd as some people wanted fresher legs for the Heart Mini on Sunday. We alternated between 1200s and 800s for a total of 9 repeats tonight.

Splits (w/ recovery):
4:29.23 (88.40) / 2:56.69 (75.08)
4:29.83 (89.24) / 2:56.14 (75.11)
4:29.48 (89.21) / 2:56.48 (76.99)
4:29.20 (90.55) / 2:55.89 (75.87)

I ran them all with Craig tonight. Doing a much better job at running a consistent pace. Legs felt ok for most until the last 2, when they started feeling tight/heavy.

Speed/Track intervals (Strides) 4:50 [3] 1.2 km (4:02 / km)
shoes: Asics Gel Cumulus VII

10x100m strides w/ 20m recovery included.

Running (Track) 11:00 [1] 1.2 km (9:10 / km)
shoes: Asics Gel Cumulus VII

Recoveries inbetween (~150m x 8), part walking part jogging.

Stretching warm up/down 10:00 [1]

Post-run stretch.

Wednesday Mar 21, 2007 #

(rest day)

Taking a day off. Legs are pretty stiff.

Tuesday Mar 20, 2007 #

Running (Road) 37:49 [2] 4.51 mi (8:23 / mi) +136m 7:40 / mi
shoes: Asics Gel Cumulus VII

Low 50s, clear, wind - 1/2 Pig training group run. Spring is here! A shorts and short-sleeve kind of day! The run was short, but the route was rather hilly. It served as a perfect recovery run for me. HH afterwards was good.

Stretching warm up/down 8:00 [1]

Post-run stretch. Left IT Band is a little sore.

Strength 8:00 [2]


Monday Mar 19, 2007 #

Running long (Road) 2:33:49 [2] 20.01 mi (7:41 / mi) +333m 7:19 / mi
shoes: Asics Gel Landreth II

50F, light drizzle, occasional wind - Another lonesome long run using almost the same route as last week's. Woke up in the morning feeling like I was hit by a bus, but gradually got better. The run itself was slow and steady though, legs no doubt still feeling the effects of the last few days. The Ohio is getting quite high - only 4 steps of the Serpentine Wall from flooding Sawyer Point.

Stretching warm up/down 10:00 [1]

Nice long stretch after the run.

Sunday Mar 18, 2007 #

Orienteering (Control Setting) 19:33 [3]
slept:4.0 shoes: Icebug MR BUGrip

7:30am - Setting out controls and stands for the White course. It was more like an hour total time, including all the stopping. Legs feeling pretty toasted after this.

Orienteering (Control Pick-up) 2:01:07 [1]
shoes: Icebug MR BUGrip

Control pick-up at MWW. After working the registration and hung around the finish area all morning, I had little desire to get back into the woods again. It was a slow slog, carrying unopened water and control stands altogether. I love the durability and stability of those aluminium stands, but this afternoon I was hating them for their bulkiness! Not being able to carry everything and read the map at the same time, I resorted to practice my map memory skills, and failed quite miserably at times. I think exhaustion was setting in and my brain just wasn't functioning properly. Luckily, Mike came to my rescue and let me take a break (driving around picking up signs) while he picked up my slack. Eventually, we all finished up and loaded the equipments into Mike's van before dark. Leaving the park road at 7:30p, I felt a sense of relief that the meet was finally over!


Finally saw an owl, as we were all leaving the park at dusk. It hovered over Matthew's car briefly before flying off to land on the nearby tree. Couldn't quite tell if it was a GHO though.

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