Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: hkleaf

In the 7 days ending Feb 3, 2008:

activity

time

miles

Running

3:07:29

23.39

(8:01)

37.64

(4:59)

756

Strength

36:00

Stretching

35:00

Soccer

27:00

Total

4:45:29

23.39

37.64

756

[1-5]

4:10:29

averages - rhr:48

2:38

0:00

» now

Sunday Feb 3, 2008 #

Note
(rest day)

Yesterday wore me out. Plus I'm trying to rest the ankle as much as possible. So instead I did a bit of pigging out at a super bowl party.

Saturday Feb 2, 2008 #

Running (Road) 21:51 [3] 3.2 mi (6:50 / mi) +73m 6:23 / mi
ahr:169 max:187 shoes: Nike Air Pegasus+ 2007

Solo run from the Levee before the Pig group. Since I was running short on time, I dialed up the effort to marathon pace. Ran across Purple People Bridge, thru Sawyer Point, to the end of Friendship Park, and back.

Running (Road) 1:16:42 [3] 10.31 mi (7:26 / mi) +279m 6:52 / mi
ahr:162 max:184 shoes: Nike Air Pegasus+ 2007

Pig training group run from the Levee. We were probably the first to test run the newly revised Pig course. Trying to keep up with those rabbits, so the pace was a bit faster than ideal for me. Added some extra miles at the end as I ran a few others in.

Stretching warm up/down 15:00 [0]

Soccer (Indoor) 27:00 [3]
shoes: Adidas Absolion TRX FG David B

Had the ankle taped, but it was still bothersome, especially on cuts and hard contacts. We won 3-1. I had an assist.

Strength (Calisthenics) 18:00 [2]

Mammoth core.

Friday Feb 1, 2008 #

Note
rhr:48 (rest day)

Wore the HRM to check on my resting-HR.
Jan 08 was the first time in 2 years I failed to get in some sort of orienteering for a whole month! Kind of a say way to start off the year :(

Thursday Jan 31, 2008 #

Running (Trail) 39:36 [2] 3.53 mi (11:13 / mi) +208m 9:29 / mi
ahr:136 max:169 shoes: Asics Gel-Trail Attack 3

~30F - Trail run at Mt. Airy. Started out solo, but then saw Heather and Sandi after 10min or so and ended up running easy with them. The ground was frozen so it wasn't great for my still tender ankle. As has been the case, once warmed up it was less painful. Didn't spot a single deer again. I guess the police did its job killing them. :(

Stretching warm up/down 10:00 [0]

Wednesday Jan 30, 2008 #

Running (Road) 39:06 [2] 4.67 mi (8:22 / mi) +70m 8:00 / mi
shoes: Brooks Glycerin 4

20s - Hill repeats with the Road Hogs from the Spot. We ran over to Rookwood and did the loops there 6 times, then headed back the long way via Rich Man Loop. Time here includes warm up, cool down, and recoveries inbetween.

1.06mi - 8:50 (139/151)
1.63mi - 14:17 (165/190)

Running hills (Road) 10:14 [5] 1.68 mi (6:05 / mi) +126m 4:56 / mi
ahr:177 max:191 shoes: Brooks Glycerin 4

6x Rookwood Loop (CCW), .28mi, 21m:
2:09.94 (142/153) -- 1:45.10 (170/179)
2:34.44 (162/178) -- 1:41.81 (174/186)
2:44.23 (166/185) -- 1:39.66 (177/190)
2:49.38 (170/189) -- 1:44.76 (178/188)
2:44.42 (169/188) -- 1:39.45 (181/191)
2:55.93 (170/191) -- 1:43.20 (181/190)

Since we started at the top, the downhill splits actually come first. I ran with the first group, which has a few folks who like to go all out racing. This contributed to the inconsistent pacing, and I had a hard time keeping up with the effort. Breathing was pretty labored after the last one.

Stretching warm up/down 10:00 [0]

Strength (Calisthenics) 18:00 [2]

Mammoth core.

Tuesday Jan 29, 2008 #

Note
(rest day)

Another rest day.

Monday Jan 28, 2008 #

Note
(rest day)

OCIN Annual General Meeting.

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