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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: hkleaf

In the 7 days ending Apr 4, 2008:

activity # timemileskm+m
  Orienteering3 5:01:43 18.67(16:09) 30.05(10:02) 26923 /26c88%
  Running4 4:12:38 33.53(7:32) 53.96(4:41) 195
  Stretching6 1:00:00
  X-Training1 50:00 6.47(7:44) 10.41(4:48)
  Swimming1 15:00 0.48(30:57) 0.78(19:14)
  Rowing1 8:34 1.24(6:54) 2.0(4:17)
  Total7 11:27:55 60.4 97.21 46423 /26c88%
  [1-5]6 10:27:55
averages - weight:56.7kg

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Friday Apr 4, 2008 #

Event: Flying Pig XII
 

Orienteering 28:52 [2] *** 2.78 mi (10:23 / mi) +69m 9:38 / mi
ahr:146 max:170 weight:56.7kg shoes: VJ Integrator

Upper 50s, cloudy - Ran over from the event center to the model map (~.75mi each way) for a warm up. Lucky for me the rain had stopped. Due to time constraints, I skipped the 3 western most controls. Didn't gain much insightful knowledge about the map, but took note of the honeysuckles in the medium green areas.

Running (Mixed Grass/Gravel) 11:11 [2] 1.25 mi (8:57 / mi)
ahr:144 max:155 shoes: VJ Integrator

After getting back from the model area, continued my warm up run to the start. Made it there with ~10min to spare.

Orienteering race (WRE Middle) 41:13 [5] *** 5.3 km (7:47 / km) +200m 6:33 / km
ahr:182 max:193 spiked:23/26c shoes: VJ Integrator

OCIN Flying Pig XII, WRE Middle - Rentschler Forest Preserve, Hamilton, Ohio.

Had a decent run for me out there. A fews mistakes, hesitations mostly, but the biggest of which was running from 15-17 unintentionally! Estimated time lost about 3+min. Obviously still has lots of room for improvement, but I think I'm moving in the right direction. I will add more detail when I get a chance.

Stretching warm up/down 10:00 [0]

Stuck around to help with take down and clean up a little, but felt too weak and tired to help with control pickups. Sorry Mike!

Blue - Short Pig/WRE - Splits

Thursday Apr 3, 2008 #

Rowing (Ergometer) 8:34 [3] 2.0 km (4:17 / km)
weight:56.5kg

To warm up.
Avg. 2:08.5, 25-27spm.

X-Training (Elliptical) 50:00 [3] ** 6.47 mi (7:44 / mi)

Level 10, Intervals, 624c.
It's been raining all day. Tried out one of the newer Precors. Not quite used to the motion. Similar to the bikes, I think I might like the old ones better.

Brought along some MU maps to study.

Swimming (Indoor) 15:00 [2] 0.78 km (19:14 / km)

Squeezed in a quick swim afterwards. 850yds. Felt good.

Stretching warm up/down 10:00 [0]

Wednesday Apr 2, 2008 #

Running (Mixed Road/Grass) 1:14:16 [3] 10.13 mi (7:20 / mi)
ahr:144 max:175 shoes: Brooks Glycerin 4

51F, mostly clear - Two dry days in the row! Pig training group run from the Spot. I guess people were feeling good as we kept a solid pace throughout. Near the end I added a couple extra miles on my own near MP pace. I wasn't exhausted, but definitely glad to be done.

Stretching warm up/down 10:00 [0]

Tuesday Apr 1, 2008 #

Orienteering (Vetting) 1:46:41 [2] 6.44 mi (16:34 / mi)
ahr:124 max:168 weight:56.7kg shoes: Icebug MR BUGrip

~50F, mostly cloudy, windy - Drove out to EF in the late afternoon to vet all the eastern controls. It's so much nice when it's not raining. There're still plenty of muddy spots, but footing actually wasn't bad. Finished up just as darkness fell. Total time spent was 2.25hrs.

Monday Mar 31, 2008 #

Stretching warm up/down 10:00 [0]
weight:56.5kg (rest day)

Scheduled rest day. Legs sore, but arms are sorer!

Sunday Mar 30, 2008 #

Note

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]

Note

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.

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