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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: hkleaf

In the 7 days ending Feb 14, 2009:

activity # timemileskm+m
  Orienteering3 3:18:33 9.21(21:34) 14.82(13:24) 36826 /30c86%
  Physical Therapy1 1:00:00
  Total4 4:18:33 9.21 14.82 36826 /30c86%
averages - sleep:7 rhr:49 weight:56.5kg

» now

Saturday Feb 14, 2009 #

weight:56.7kg (injured)

Not much progress on the knee, even with relative inactivity the last few days.

Orienteering race (Club Meet) 1:04:33 [2] *** 6.28 km (10:17 / km) +57m 9:50 / km
ahr:138 max:170 spiked:8/12c shoes: Inov-8 Mudclaw O'330

MVOC/TROL Event - Possum Creek MetroPark, Dayton, Ohio.
Brown Course: 4.2km, 11c, 48m. (1:10 000, 3m)
Course Setter: Tom Svobodny
High 30s, cloudy, windy

Testing out the knee and finding out the setback is much worse than hoped. Even at walking pace, there were times it felt sore and bothersome. The orienteering itself wasn't that great either. The green was thick with honeysuckles (ala Miami Woods), but there weren't too many legs that require fight if one picked the right routechoice. On the way to #6, I ran to the wrong control ~30m from mine (it was in a reentrant too, just not a shallow one) because I stopped reading the map. Then on the long leg #7-8, I picked the slightly longer route on the southern trail, and later compounded things by missing my attackpoint. I stumbled around in the diffuse open area with scattered trees trying to locate the big pond without much luck. Finally decided to bail east for the trail to relocate, and walked right to the pond! At #9, I thought I was attacking from the smaller NE rough open when in fact I hopped off the trail into the bigger SW one. I realized what I had done when I saw the edge of the pond without losing much time. Lastly at #11, I didn't have trouble finding the control, just poor choice of finding more open woods to approach it, and then existing at a wrong angle.

There were several times where I thought my compass was malfunctioning. It could be a problem with interference from the staples I used to hold the punch card in place. It never led to any significant errors, but probably contributed a bit in my mistakes on a couple of the legs.

Friday Feb 13, 2009 #

(injured) (rest day)

Thursday Feb 12, 2009 #

(injured) (rest day)

Knee is looks a little bruised, but the pain is much less.

Wednesday Feb 11, 2009 #

(injured) (rest day)

Really windy today. Snow last week and tornato watch this week, sounds about right for Cincy weather.... missed seeing the mammatus clouds and the double rainbow. Taking it easy per the PT's order.

Tuesday Feb 10, 2009 #

Physical Therapy (Session #12) 1:00:00 [2]

Talked to the PT, who just confirmed that I overdid things last weekend. The uneven footings and steep hills probably contributed to the cause as well. I'm to back off of weight-bearing activities this week and rest the knee. If things improve, I can try running on Sunday. This probably means no O'ing at Possum Creek...

Bike warm up 15min
Stretches for quads and ITB (5x30s each)
Squats on upside down Bosu (5x15)
Jumps on the Shuttle w/ 5 bands (3x15)
Walking Lunges with (2) 10# dumbbells (6 lengths)
Side steps w/ blue band (6 lengths)
"Monster" walks w/ blue band (6 lengths)
Two-legged leg press @60# on Dyna Discs (3x15)
One-legged side jumps w/ black tubing (30)

Monday Feb 9, 2009 #

rhr:49 slept:7.0 weight:56.2kg

L-knee still hurts to the touch

Orienteering (Controls Pickup) 1:39:00 [2] *** 6.0 km (16:30 / km) +207m 14:04 / km
ahr:125 max:162 spiked:13/13c (injured) shoes: VJ Integrator

Low 50s, sunny, some wind - Collecting the rest of the controls at Middle Creek. Knee still hurts about the same, but only when pressure is applied on the spot. This time I didn't forget the map! Instead of carrying the contraption that is the backpack for control stands all up and down the hills, I dropped it at a control near the bridge and made two separate loops to collect the controls. This made for a much more pleasant, and also faster experience.

It's a nice spring day. The still melting snow (esp. on eastern facing slopes) kept the air cooler. The horse trails are turning into small streams and deep puddles. I slipped and fell a few times despite wearing metal spikes, but overall the ground deep underneath is still frozen solid.

Again, everything was done at a walking pace, which didn't seem to aggravate the knee. I'll probably find out more what kind of damage I've done to it at PT tomorrow.

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...

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