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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: hkleaf

In the 7 days ending Feb 8, 2009:

activity # timemileskm+m
  Orienteering4 6:34:12 16.99(23:12) 27.34(14:25) 73449 /52c94%
  Strength3 1:09:00
  Yoga1 1:00:00
  Physical Therapy1 1:00:00
  Running1 35:00 3.87(9:03) 6.23(5:37) 124
  Spinning1 30:00
  Aqua-jogging1 30:00
  Hiking1 25:00 0.99(25:09) 1.6(15:38) 76
  Rowing1 20:49 3.11(6:42) 5.0(4:10)
  Stretching1 10:00
  Total6 12:14:01 24.96 40.17 93449 /52c94%
  [1-5]6 12:04:01

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Sunday Feb 8, 2009 #

Orienteering (Control Pickup) 35:00 [2] * 2.54 km (13:47 / km) +104m 11:26 / km
ahr:126 max:154 spiked:5/5c (injured) shoes: VJ Integrator

~50F, mostly sunny - Collecting controls on the north part of the map. Knee is quite painful today. It appears a little swollen and bruised - the same as it looked when the problem first started. It's apparent I overdid it yesterday, which may set me back weeks in my rehab! I wrestled with the decision all day whether to actually go out, and decided I didn't have much of a choice. The controls won't collect themselves. And the longer they sit out there in the woods, the greater the chance we risk losing the equipments, esp. the SI units. So I decide to break the task into smaller chunks in an effort to limit the wear on my knee.

Ironically, in my hurry to get out there in the late afternoon, I left all the maps at home! Even though I have a pretty good recollection of all the control locations, it's a much bigger area to get lost/confused south of the creek. So I set off to the north and had no problem finding the controls. It was a good exercise of map memory. Snow still hasn't melted in many places, plus and ice and mud made for some slippery footing at times. Having the metal spikes definitely helped. Everything was done at a walking pace, and thankfully the knee held up ok at that effort.

13 more still to get tomorrow...

Saturday Feb 7, 2009 #

Note

To answer my own question from yesterday, it took 4.5hrs to set controls, and I didn't even get them all. Thank goodness for the angels who helped bail me out, or people would've had to wait a while at the start...

I'm totally beat right now, so will fill in the rest of the entry later. Looking at probably another 4hrs out there tomorrow to pick up the controls, yay!

Orienteering (Controls Setting) 4:32:16 [3] *** 16.14 km (16:52 / km) +455m 14:47 / km
ahr:154 max:187 spiked:26/28c shoes: Icebug MR BUGrip

~40F, cloudy - Pre-meet set up at Middle Creek. I left the house in the dark, but loading up the equipments, and then putting out the signs took longer than expected. I still had 3 hrs to set controls and thought I could finish, but as it turned out I was nowhere close. The deep slushy snow and the heavy backpack contributed to slowing things down significantly. Thanks to the handful of people who arrived early and lent a helping hand, the event went on with minimal delay. By the time I had set and checked all the controls, I was absolutely exhausted. Worse yet, my knee had started hurting around the 3rd hour. So I just sat at the registration table and manned the download station the rest of the day. And helped with cleaning things up afterward while others went collecting the White and Yellow controls. I was in no condition to go back out, so the rest of the controls will have to wait for another day to be collected.

Hiking 25:00 [1] 1.6 km (15:37 / km) +76m 12:38 / km
ahr:104 max:127 shoes: Inov-8 Mudclaw O'330

Went on a short hike with Mike, Dick, and Addison at Boone County Cliffs to check out the terrain and its orienteering potential. I probably shouldn't have done it, but curiosity got the better of me. The effort/pace was low enough that made it ok. The park, befitting its name, has some incredibly steep cliffs and large rock outcroppings - deposits from the glacial outwash. Not sure how practical it is to set courses here, or to even map it in the first place, but I'll definitely return in the future for a hike/run.

Friday Feb 6, 2009 #

Note
(rest day)

Taking it easy today and skipping my scheduled run program in anticipation of a long day tomorrow in the woods. I wonder how long it will take to set out 39 controls, in snowy/icy slush no less?

Thursday Feb 5, 2009 #

Spinning intervals 30:00 [3]
ahr:152 max:175 shoes: Forte CR310

After the club meeting and just before UAF closes. Since time was limited, I chose to do some threshold intervals to work up a sweat.
5min warm up, 3x [4min on, 3min off], then 4min cool down. Target HR for the interval portion was ~170, with the recoveries in the 130-150mph range.

Wednesday Feb 4, 2009 #

Orienteering (Setting) 38:27 [2] ** 3.42 mi (11:15 / mi) +60m 10:40 / mi
ahr:142 max:173 spiked:14/14c shoes: Icebug MR BUGrip

~20F, overcast - Checking some of the white and yellow controls at Middle Creek. Thought I'd have to re-tape all the controls, but luckily about half of the originals survived last week's snow. Again no time to make circuitous routes, but I tried to approach from the back side or away from attack points. Finished in the dark w/ my headlamp. Would've gone longer but was worry about my car getting stuck behind the closed gates (or worse being towed away).

Rowing (Ergometer) 20:49 [3] 5.0 km (4:10 / km)
ahr:151 max:174

Avg. 2:05.0, @6, 318c.

Aqua-jogging (SWR) 30:00 [2]

Since I had already been on my feet while at Middle Creek, I needed a non-impact substitute for my 30min run program. My HR may not be as high as running on treadmill, but I feel that my legs are working harder somehow.

Strength (PT Exercises) 24:00 [2]

Left side only.

Stretching warm up/down 10:00 [0]

Tuesday Feb 3, 2009 #

Physical Therapy (Session #11) 1:00:00 [3]

Second to last session, perahps?
Treadmill warm up 10min (3min @4.2mph, 7min @7mph)
Squats, balancing on upside down Bosu (3x15)
Stretches for quads and ITB (6x30s each)
Side steps with blue band (8 lengths)
"Monster" steps with blue band (8 lengths)
Jumps, landing with left foot on Bosu (3x15)
Walking lunges with (2) 10# dumbbells (8 lengths)
Two-legged jumps on Reformer with 5 bands (4x10)
Ice

Strength (Snow Removal) 20:00 [2]

More of that white stuff, but this time it's all light and fluffy. I think we received about 3" or so, but it's hard to tell as it was very windy. Depths ranges from bare spots to 1ft drifts.

Monday Feb 2, 2009 #

Orienteering (Setting) 48:29 [2] *** 3.16 km (15:21 / km) +115m 12:59 / km
ahr:144 max:169 spiked:4/5c shoes: Icebug MR BUGrip

Mid 30s, cloudy - Checking control locations and putting out stands on the north side of the map at Middle Creek. All the ice have melted off the tree limbs, but there's still a few inches of snow/slush on the ground. Footing was quite slippery as a result. Had to revise one control as I had trouble identifying the feature with snow obscuring the terrain's subtlety. Also, didn't have time to make circuitous routes as I was racing against the waning daylight. Finished up just as the sun was setting. Spotted quite a few deers (as well as their tracks and droppings).

Forgot to wear my brace, but everything was fine.

p.s. the whole parking lot is still covered in snow. I may have to bring shovels this Saturday!

Yoga 1:00:00 [1]

Urban Yoga at UAF. Had trouble with quite a few of the posts, but it was good to stretch things out, and also work on the core a bit.

Running (Treadmill) 35:00 [2] 3.87 mi (9:03 / mi) +124m 8:14 / mi
ahr:147 max:162 shoes: Asics Gel-DS Trainer 13

Run program immediately after yoga, so no warm up. I did 25min @7mph, 5min @7.5mph, then a cool down of 5min @4.2mph, all at 2% incline. No brace again, but knee seemed fine.
402c.

Strength (PT Exercises) 25:00 [2]

Left side only, before bed.

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