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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: hkleaf

In the 7 days ending Nov 12, 2007:

activity # timemileskm+m
  Orienteering2 3:14:09 13.8(14:04) 22.21(8:44)12 /44c27%
  Running4 2:56:25 20.65(8:33) 33.23(5:19) 95
  Cycling1 1:00:00 20.68(20.7/h) 33.28(33.3/h)
  Strength2 30:00
  Stretching4 20:00
  Speed/Track1 18:44 3.36(5:35) 5.4(3:28)
  Total6 8:19:18 58.48 94.12 9512 /44c27%
averages - weight:56.8kg

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TuWeThFrSaSuMo

Monday Nov 12, 2007 #

Note
(rest day)

I was pretty beat when I got home yesterday, but today felt okay. Still plan on taking it easy this week to recovery a bit.

Sunday Nov 11, 2007 #

Event: COO Buckeye Billygoat - Alley Park
 

Note

NEOOC Quail Hollow (score-O). Hmm... day after wedding in Cleveland. or
COO Buckeye Billy Goat II - Alley Park

Orienteering race (C-Meet) 2:16:50 [3] *** 14.54 km (9:25 / km)
ahr:152 max:177 29c shoes: Icebug MR BUGrip

COO Buckeye Billygoat II - Alley Park, Lancaster, Ohio.
Full Billy Course: 12.2km (on 4 loops, 3 map exchanges), 630m, 30c, 1 skip allowed per map. (1:7500, 5m)
Course Setter/Director: Alan Edmonds
~40F, cloudy, light rain.

Running warm up/down (Gravel) 5:00 [2] 0.53 mi (9:30 / mi)
shoes: Icebug MR BUGrip

A brief warm up run around the parking lot by the start.

Stretching warm up/down 5:00 [1]

Saturday Nov 10, 2007 #

Note

ICO Camp Ransburg, or MVOC Woodland Trails

Running (Road) 47:20 [2] 10.14 km (4:40 / km)
ahr:145 max:164 shoes: Brooks Glycerin 4

High 30s, sunny, light wind - Turkey group run from PBS previewing the course. Just kept at a nice, relaxed, consistent pace the whole time.

Orienteering race (C-Meet) 57:19 [3] *** 7.67 km (7:28 / km)
ahr:173 max:191 spiked:12/15c shoes: VJ Integrator

MVOC Turkey Hunt - Woodland Trails Scout Camp (BSA), Camden, Ohio.
Red Course: 6.6k, 15c., ?m (1:10000, 3m)
Course Setter: Jon Rauschenbach
~50, sunny.

A decent effort. I'll fill in the details later.
C • Woodland Trails 3

Running warm up/down (Grass) 10:00 [1] 1.05 mi (9:30 / mi)
shoes: VJ Integrator

Cool down jog after orienteering.

Stretching warm up/down 5:00 [1]


Red - Splits

Friday Nov 9, 2007 #

Strength (Weight) 10:00 [2]
(rest day)

Ankles and core.
No time for other exercises today, but did have a nice brief talk w/ Vladimir Z. after dinner about mapping. I also completed my write-up from the US Champs weekend.

Thursday Nov 8, 2007 #

Running warm up/down (Track) 20:14 [2] 2.6 mi (7:47 / mi)
ahr:149 max:161 shoes: Pearl iZumi Float

Low 40s, light wind - JFT speedwork at Withrow. Josh and Brandon were there, so we were able to push each other.

Warm up 6 laps, cool down 4 laps.

Speed/Track intervals (Strides) 6:02 [3] 1.2 km (5:02 / km)
ahr:149 max:169 shoes: Pearl iZumi Float

10x100m strides w/ 20m recovery.

Speed/Track intervals 12:42 [5] 4.2 km (3:01 / km)
shoes: Pearl iZumi Float

6x400m (w/ 200m recovery): aim was for 75s
74.32 -- 150/176 (87.18 -- 164/176)
76.44 -- 172/182 (83.86 -- 169/182)
74.49 -- 175/187 (89.18 -- 172/187)
75.34 -- 178/187 (93.51 -- 173/188)
74.88 -- 178/189 (90.27 -- 176/189)
74.75 -- 180/191 (3:47.85 -- 163/191) 200m + 1 lap recovery

6x300m alternate steady & build (w/ 100m recovery): aim for ~52s
51.95 -- 162/176 (64.92 -- 170/178)
54.17 -- 170/182 (66.96 -- 173/184)
51.37 -- 173/184 (74.27 -- 170/185)
52.21 -- 170/184 (69.55 -- 176/185)
50.87 -- 176/186 (71.80 -- 176/187)
50.88 -- 176/186 (3:05.89 -- 168/189) 100m + 1 lap recovery

Running (Track) 20:05 [1] 2.6 km (7:43 / km)
shoes: Pearl iZumi Float

Recovery inbetween intervals, plus a lap after each set.

Stretching warm up/down 5:00 [1]

Quads are a little tight. Also glutei are sore.

Wednesday Nov 7, 2007 #

Cycling (Stationary) 1:00:00 [2] *** 20.68 mi (20.7 mph)
weight:56.8kg

Level 11, Hills, 570c.
Read the maps from last weekend, analyzing my routes. Noticed that I didn't always have the best route and attack point, leading to slower times and/or errors.

Strength (Weights) 20:00 [3]

Hips and core.

Note

2008/ 2009 香港代表隊選拔章程

Tuesday Nov 6, 2007 #

Running (Road) 1:13:46 [2] 8.55 mi (8:38 / mi) +95m 8:20 / mi
shoes: Pearl iZumi Float

Low 40s, breezy - Turkey group run from the Spot. Nothing strenuous, real easy pace with middle of the group. Got some questions about my face. I told them I fought off a mountain lion... or something like that.

Note

Eye doctor says no real damage done! Just some minor irritations to the L, and nothing to the R. So that's a relief. He prescribed a Bacitracin ointment for treatment.

Stretching warm up/down 5:00 [1]

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