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Training Log Archive: hkleaf

In the 7 days ending Jun 22, 2008:

activity	#	time	miles		km		+m
Cycling	3	2:53:47	55.05	(19.0/h)	88.6	(30.6/h)	225
Running	3	2:28:59	19.45	(7:40)	31.3	(4:46)	326
Orienteering	1	1:55:29	6.06	(19:04)	9.75	(11:51)	450	15 /	21c	71%
Swimming	2	1:08:23	2.04	(33:27)	3.29	(20:47)
Stretching	6	1:00:00
Strength	3	35:00
Speed/Track	1	6:33	1.31	(5:00)	2.11	(3:06)
Total	7	10:08:11	83.91		135.05		1001	15 /	21c	71%
[1-5]	7	9:08:11

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Sunday Jun 22, 2008 #

Cycling (Stationary) 50:00 [2] 20.72 mi (24.9 mph)

Level 11, Alpine Pass, 488c.
Some general soreness with typical bumps and bruises from orienteering.

Stretching warm up/down 10:00 [0]

Saturday Jun 21, 2008 #

Event: ICO: Marrott & Holiday Parks

Event: OCIN McFarlan Woods

Running (Road) 1:09:55 [2] 8.73 mi (8:01 / mi) +225m 7:25 / mi
ahr:145 max:167 shoes: Nike Air Pegasus+ 2007

~70F, Fair - 7:30am Fall group training run from the Spot. Pretty much an out-n-back to Celestial in Mt. Adams. Started out and ran about half the distance with Adam @7:30 pace. Felt quite comfortable. I added the Playhouse loop, Mirror Lake (twice), plus near the Art Museum in order to double back and run with others near the back.

Orienteering (C-Meet) 1:15:53 [3] *** 6.95 km (10:55 / km) +345m 8:45 / km
ahr:165 max:195 spiked:9/14c shoes: Icebug MR BUGrip

OCIN Event - McFarlan Woods, Cincinnati, Ohio.
Red Course: 6.7km, 300m, 14c. (1:10 000, 5m)
Course Setter: Greg Sack
~80F, Sunny

Arrived just before 11a to help out with registration stuff. Then went out on the course when it was less crowded. Since I'm more familiar with the park, decided I may get more training effect if I went without a compass (Ironically, dersu decided to go with a compass today!). This worked fine except for 3 instances, where I wasn't as careful reading the map and drifted off. At least I was able to make the right adjustment and recover. Spent about 15mins searching for #1, which we later assumed it's been stolen! Had a bad route and messed up #8 pretty bad. It's an area of the map that's always given me problems. Not sure what it is about that particular hillside...

AOWN: Saw deers galore. Even scared away a fawn! I guess they've migrated over from Mt. Airy due to the police's hunting.

Edit: I only measured 5135m straight-line distance for the course. I'm not sure how Greg has 6.7km. Maybe he measured the optimal route distance?

C • No compass... 4

Orienteering (Control Pickup) 39:36 [1] *** 2.8 km (14:09 / km) +105m 11:55 / km
ahr:145 max:168 spiked:6/7c shoes: Icebug MR BUGrip

Control pickup at a fast walk. I was too tired and hungry to go any faster. It seemed the weather was getting warmer and more humid by the minute as well. Didn't hit Green #3 right on. I was slightly too low to the S. Though the vegetation mapping and contour details in that area are somewhat questionable.

Stretching warm up/down 5:00 [0]

Red - Splits

Friday Jun 20, 2008 #

Cycling (Road) 1:03:47 [2] 13.71 mi (12.9 mph) +225m
ahr:125 max:166

70s, partly cloudy - My own version of a solstice ride around the 'hood. Glutes are still sore, but 30min into the ride, they finally loosened up a bit. Threw in a couple hills near the end.

Stretching warm up/down 10:00 [0]

Strength (Calisthenics) 5:00 [3]

Planks.

Thursday Jun 19, 2008 #

Swimming (Indoor) 49:08 [2] 2.29 km (21:27 / km)

Original plan was to do some trail intervals today. But glutes are sore from the strength session yesterday, so I opted for an easier workout to give the legs a break.

500 warm up, then
2x [250 catch, 250 tip (both w/ pull buoy), and 10x50 free on 60s]
Total=2500yds.

Stretching warm up/down 10:00 [0]

Wednesday Jun 18, 2008 #

Cycling (Stationary) 1:00:00 [2] ** 20.62 mi (20.6 mph)

Level 11, Hills, 568c.
Back on the ol' LifeFitness bikes because I wanted to use the hip machine at this gym...
Read a couple Canadian maps (COC-07, NAOC-06), and had a tough time committing to a route a few times.

Strength (Weights) 20:00 [3]

Hip Machine.
Abduction: 3x20@50#
Flexion: 3x20@60#
Extension: 3x20@70#
Adduction: 3x20@100# (both legs together)

Tuesday Jun 17, 2008 #

Running (Road) 42:40 [3] 6.0 mi (7:07 / mi) +101m 6:45 / mi
ahr:160 max:181 shoes: Adidas Supernova Cushion 6

~80F, Sunny - Fall group training run from the Spot. It was an out-n-back negative split run. I led the 7:00/mi group. With the route being a downhill 1st half and uphill finish, negative split was not easy. We started out a bit easier at 7:15 pace, and was able to pick it up and come back at 7:00 pace. Hamstrings were sore and a bit tight still from yesterday, but overall pretty happy with the effort today.

Out 21:45 -- 149/167
Back 20:55 -- 171/181

Running (Road) 9:34 [2] 1.34 mi (7:08 / mi)
ahr:157 max:170 shoes: Adidas Supernova Cushion 6

No one carried a store key with him/her on the run, so we all were locked out! Luckily JoeB and the Blast group were hanging out nearby at HP Square (Tellers), and I was able to run there to pick up a key. Got a ride back to the waiting crowd at the Spot.

Stretching warm up/down 10:00 [0]

Strength 10:00 [3]

Core. Plus some push-ups.

Monday Jun 16, 2008 #

Running warm up/down (Track) 10:48 [2] 1.5 mi (7:12 / mi)
ahr:159 max:174 shoes: Asics Gel-DS Trainer 13

88F, sunny - Summer All-comers T&F Meets at Withrow. 6 laps warm up to get ready for the mile race. Warm, but low humidity made for pleasant conditions.

Speed/Track race (Mile) 5:16 [5] 1.0 mi (5:16 / mi)
ahr:186 max:198 shoes: Asics Gel-DS Trainer 13

I'd expected to be able to run ~5:30, but with the ankle injuries and recent layoff from running, I really didn't know how fast I could go. This was more a re-introduction of some speed element to my training, and also to serve as a baseline for my fitness level at this beginning of Summer. Hopefully I can stay healthy and improve on my speed a little as we go.

Splits:
1:21.19 -- 166/182 (1st lap plus the extra distance to make up the mile)
1:17.67 -- 188/192
1:19.02 -- 193/195
1:18.27 -- 197/198
Total= 5:16.15

I got confused about the finish line and ran an extra 16m or so. Finished 4th or 5th out of the bunch. Pace was fairly consistent, just didn't have the faster speed yet. Still, I thought this was a good beginning. Will return in a couple weeks to try the 800 and 2-miler.

Speed/Track race (4x100 Relay) 14 [5] 0.1 km (2:20 / km)
shoes: Asics Gel-DS Trainer 13

Originally, I was only going to watch the relays. But one team was short a runner, so I got roped in to do both the 4x100 and 4x400! We were more a team of distance runners, so were no match for the highschool sprinters. We managed a respectable 57s, and 2nd place (not a lot of competition here).

Speed/Track race (4x400 Relay) 1:03 [5] 0.4 km (2:37 / km)
shoes: Asics Gel-DS Trainer 13

Then it was onto the 4x400 relay. I ran 3rd leg again. My legs were starting to get tired now, so I would've been happy with 70s. Chris ran a great 2nd leg and handed off to me in 3rd. I passed one team, but was quickly gobbled up by 2 others after the turn. Those guys ran by me so fast I felt like I was standing still! I tried my hardest to hang on but couldn't close the gap any. Our team finished in 4th with a 4:28.

Split: 63.62 - kind of surprised myself a bit here.

Running warm up/down (Road) 16:02 [2] 1.88 mi (8:32 / mi)
ahr:162 max:174 shoes: Asics Gel-DS Trainer 13

Afterwards, went for an easy cool down jog with Chris C., Greg M., and John F. - my relay teammates - to loosen up the legs. I was definitely tired, and couldn't quite feel my butt. Reminded me of the hard track workouts all those years ago, and why I enjoy distance running so much more! Overall, it was fun but tiring. I'm most happy that the legs and ankles came out unscathed. Now I have a good baseline performance to build upon for the summer.

Stretching warm up/down 15:00 [0]

Before, inbetween, and then afterwards at home. Pretty sore now.

Swimming (Indoor) 19:15 [2] 1.0 km (19:15 / km)

Didn't think the short cool down jog quite did the trick, so I went for an easy swim (w/ pull buoy) to further stretch things out.

Total=1100yds.

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