Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: hkleaf

In the 7 days ending Mar 30, 2008:

activity # timemileskm+m
  Running4 4:51:28 38.06(7:39) 61.25(4:46) 607
  Orienteering1 2:04:57 6.16(20:17) 9.91(12:36)
  Stretching5 50:00
  Cycling1 45:00 15.01(20.0/h) 24.16(32.2/h)
  Soccer1 34:00
  Rowing1 21:58 3.11(7:04) 5.0(4:24)
  Total5 9:27:23 62.34 100.32 607
  [1-5]5 8:37:23
averages - weight:56.5kg

» now

Sunday Mar 30, 2008 #


31st Heart Mini Marathon
45F, cloudy, some wind - Pretty decent condition for running. Great when compared to the 70-degree day under the sun last year. I got to the Westin about an hour before the start to mingle with the group and get ready. My task for the day is to pace the runners at 6:26/mi for a sub 60min finish.

I've been feeling slow and tired all week, so I was a bit nervous about being able to get the job done. But a good night's sleep, adequate breakfast, and nice weather all contributed to a good day for me.

Running race (Road) 59:27 [4] 15.0 km (3:58 / km)
ahr:171 max:185 shoes: Brooks Glycerin 4

I'll add some more details later. The computer is not recognizing my 305 at the moment :/

Running warm up/down (Road) 30:16 [2] 3.58 mi (8:27 / mi)
ahr:142 max:159 shoes: Brooks Glycerin 4

Warm up and cool down for the race.
1.43mi- 12:15 (139/154)
2.15mi- 18:01 (144/159)

Stretching warm up/down 10:00 [0]

Orienteering (Setting) 2:04:57 [1] *** 6.16 mi (20:17 / mi)
ahr:116 max:173 shoes: Icebug MR BUGrip

~50F, rain - After the race, I headed out to EF to meet up with cedarcreek and mike for some control setting. The cool, soggy conditions were much fun, but carrying those aluminium stands out there was worse. I'm not that strong to begin with, plus the race had took some precious energy out of me. As a result, I was moving pretty slow. But at least I got out of the woods before dark. We got all the western controls. Total time spent was about 3.5hrs.

Saturday Mar 29, 2008 #

Running (Mixed Road/Grass) 1:17:28 [2] 9.25 mi (8:23 / mi) +195m 7:52 / mi
ahr:142 max:193 weight:57.4kg shoes: Nike Air Pegasus+ 2007

31F, partly cloudy - Pig training group run from the Spot, for those who aren't racing tomorrow. I tried to keep the pace slower to save my legs for the Heart Mini. Still feeling a little tired, so it may be a challenge to pace at 6:26... The HR data looks a bit fluky today, lots of constant up and down in the graph.

Stretching warm up/down 10:00 [0]


Went to the health expo for the packet pickup. Took the opportunity to check my blood pressure (107/78) and body fat (8.4%). Healthy results. At the injury screening, however, I received a less favorable diagnosis about my bum ankle. :( Dan, my PT, claims it'll take two sessions with him to fix the problem, but I'm more skeptical. We'll see.

Friday Mar 28, 2008 #

Cycling (Stationary) 45:00 [2] 15.01 mi (20.0 mph)

Level 10, Hills, 413c.
Easy spin, back on the old LifeFitness bikes.

Soccer (Indoor) 34:00 [4]
shoes: Adidas Absolion TRX FG David B

Started out with no subs, so a little more running around than usual. We played better tonight. It ended up in a 5-5 tie. Fun game!

Stretching warm up/down 10:00 [0]

Thursday Mar 27, 2008 #

Rowing (Ergometer) 21:58 [3] 5.0 km (4:24 / km)
ahr:149 max:163 weight:56.7kg

Averaged ~2:12 /500m, 25-29spm.

Running (Treadmill) 1:05:00 [2] 7.97 mi (8:09 / mi) +218m 7:31 / mi
ahr:154 max:165 shoes: Adidas Supernova Cushion 6

It's been raining on and off all day. Not wanting to get soaked, I retreated to the cozy confines of UAF and enjoyed a portion of the WVU vs. XU game. I also allowed me to break in the new shoes. Legs still aren't quite up to speed.

Level 5, Rolling Hills, 860c.

Stretching warm up/down 10:00 [0]

Wednesday Mar 26, 2008 #

Running (Mixed Road/Grass) 59:17 [3] 7.94 mi (7:28 / mi) +194m 6:56 / mi
ahr:160 max:186 weight:55.8kg shoes: Brooks Glycerin 4

60F, partly cloudy - Run with the Road Hogs from the Spot. Same route as 2 weeks ago, except it was a big time struggle today. We did 2 miles easy to warm up, then 4 miles at 15k race pace, and 2 miles easy again to finish. I ate a rather big meal 90min before the run, so my stomach felt bloated and upset, even when running at just below 7min/mi pace. HR was higher than normal also. At least the weather was nice, unlike last week.

Stretching warm up/down 10:00 [0]

Legs (calves) are pretty stiff.

Tuesday Mar 25, 2008 #

weight:56.2kg (rest day)

Probably should've gone out for a run, but spent the time instead doing armchair orienteering and studying route choices for the Ultra Long. The lake level and muddy footing may really limit some options.

Monday Mar 24, 2008 #

weight:56.2kg (rest day)

Scheduled rest day. This will be a lighter week in terms of running volume, but the Heart Mini is Sunday. I suspect there will also be a lot of orienteering on the weekend.

« Earlier | Later »