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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: hkleaf

In the 7 days ending May 21, 2007:

activity # timemileskm+m
  Running4 2:40:32 16.79(9:34) 27.02(5:57) 450
  Strength2 1:05:00
  Cycling1 1:00:00 20.23(20.2/h) 32.56(32.6/h)
  Stretching2 15:00
  Total5 5:00:32 37.02 59.57 450
averages - weight:56.6kg

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Monday May 21, 2007 #

(injured) (rest day)

Cont'd with the aggressive R.I.C.E. treatment. The swelling really isn't as bad as I'd anticipated, though the soreness is there all the same.

Sunday May 20, 2007 #

(injured) (rest day)

Dirt Days - Mt. Airy 5.4mi
Obviously I didn't run this race with the bum ankle. I did however help out as event staff, first directing runners onto the trail, then driving around picking up those unfortunate souls who injured themselves during the race. There were indeed a few casualties.

The winner, Court Lily, won it with an amazing time of 29:03!!! I had thought 32 would've clinched it.

Saturday May 19, 2007 #

Event: Billygoat

Running (Bike Path) 23:05 [1] 2.0 mi (11:32 / mi)
(injured) shoes: Pearl iZumi Float

Tried going out with the group to test out the ankle. Not the smartest idea. Ended up walking the first 3/4mi to warm up, then found out running on tip toes was less painful. Will take it easy the next week and hope for a speedy recovery.


Spent the evening at John and Marla's to celebrate Levi's 1st b-day. Guess I'll be gaining some weight w/ just eating and no exercising...

Friday May 18, 2007 #

Running tempo (Trail) 33:32 [3] 7.94 km (4:13 / km) +195m 3:46 / km
shoes: Icebug MR BUGrip

Pre-running the course and making sure the tapes are still there. Saw half a dozen deers. Only this time I didn't scare any of them away. They just stood there and watched me run by. Things were shaping up to be a real nice outing until I twisted my L ankle for the third time, this time bad enough (ala Ransburg) that I had to stop and hobble around a bit....

Running (Trail) 7:47 [1] 1.19 km (6:32 / km) +30m 5:49 / km
(injured) shoes: Icebug MR BUGrip

......before slowly jogging the last km of the course back to my car. Bummer, just as I am ready to ramp up my training too. :(

Thursday May 17, 2007 #


Listened to 700WLW yesterday evening when Paul D. interviewed an adventure racer. Jen Marsh is her name I think. She did Primal Quest in Utah last year and is preparing to do Australia XPD, a 500mi trek from Queensland thru the Outback to the Great Barrier Reeves. Sounds real exiciting!
Paul devoted 2 segments (~10-15min total) in the 6pm hour for the interview, so Jen was able to paint a decent picture of the sport. Made me wonder if any orienteers ever had the chance at an in-depth interview to promote the sport on radio?

Running (Trail) 1:06:00 [2] ** 8.81 km (7:29 / km) +225m 6:39 / km
shoes: Icebug MR BUGrip

High 50s, overcast - vetting the course for Sunday's trail race at Mt. Airy. Pleasant evening to be out running. Saw a deer, a racoon, an owl, and a couple squirrels.
Total time spent was 81min, only logging the running portion.

Stretching warm up/down 5:00 [1]

Post-run stretch. Hamstrings and butt are quite sore today. I guess softball was more of a workout than expected.

Strength (Weights) 35:00 [3]

Legs and core.

Strength 10:00 [2]


Wednesday May 16, 2007 #


Subbing on the Hixson softball team. I was the catcher, so not much of a real workout even though I got winded and had my heart racing a bit from running the bases. Did ok - 2-4, bb, 2r. The team won its first game, 17-11, so Matt and the guys were happy.

Cycling (Stationary) 1:00:00 [2] 20.23 mi (20.2 mph)

Level 11, Hills, 557c.
After softball.

Strength (Free Weights) 20:00 [2]

Haven't been too diligent lately.

Stretching warm up/down 10:00 [1]

Nice long stretch before bed. Hamstrings seem to be tight, perhaps from sprinting around the bases?

Tuesday May 15, 2007 #

Running (Road) 30:08 [2] 3.64 mi (8:17 / mi)
shoes: Pearl iZumi Float

80F, sunny - Blast training group run from Crossroad. Started w/ a 10min warmup, then did 30s on, 90s off the rest of the way. Traffic lights made it difficult to stay on schedule though.

It was Bob Roncker's 64th B-Day!


It's been 4 weeks since the marathon, and I'm finally feeling my legs have gotten their springs back. How can I tell? Well, running 8min/mi doesn't feel such a chore anymore. I guess we'll find out if they're really back this Sunday when I race on them.

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