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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: hkleaf

In the 7 days ending Mar 1, 2009:

activity # timemileskm+m
  Strength5 3:04:00
  Spinning3 2:40:14
  Yoga1 1:00:00
  Orienteering1 46:03 3.55(12:57) 5.72(8:03) 1458 /11c72%
  Running1 43:03 4.5(9:34) 7.24(5:57) 144
  Stretching3 27:30
  Rowing1 20:49 3.11(6:42) 5.0(4:10)
  Cycling1 10:00 2.91(17.5/h) 4.68(28.1/h)
  Total6 9:11:39 14.07 22.65 2898 /11c72%
  [1-5]6 8:44:09
averages - rhr:55 weight:56kg

» now

Sunday Mar 1, 2009 #

(rest day)

Legs a bit sore. Taking a rest day.
R-hand is swollen enough that I can barely see the knuckles. Only slight discoloration though.

Saturday Feb 28, 2009 #

Orienteering race (Club Meet) 46:03 [3] *** 5.72 km (8:03 / km) +145m 7:09 / km
ahr:161 max:178 spiked:8/11c (injured) shoes: Inov-8 Mudclaw O'330

OCIN/TROL Event - Sharon Woods, Cincinnati, Ohio.
Green Course: 4.9km, 10c. (1:10 000, 5m)
Course Setter: Claire Dell
~30F, mostly cloudy, some wind.

Since the knee had been feeling ok all week, I decided to jog the whole course. There was a slight hint of soreness as I finished, but it quickly went away, so I'll take this as a good step in the right direction.

As for the course, Claire set a nice one, with a couple long running legs that had some route choice problems. I wasn't very sharp overall with my navigation and route choice decisions. Nearly overran #1 as I missed seeing the trail junction. Had a slow route to #2, and perhaps also not the best exit either. Stopped short on the E edge of circle at #3, losing ~1:30. Took a safer route to #7 that was slower due to the steep side hill. Then on my way to #8, I tried to stay high out of the deep reentrants, got tangled up in the green stuff, tripped and fell, landing awkwardly on my R-hand and jamming in badly. It took a moment for the pain to subside and get on my way again. But my concentration was clearly not 100% and I proceeded to miss the control ~100m to the west. Probably lost about 4min here. Still not fully recovered, I again picked a questionable route to #9 before finishing nicely on a downhill run in.

Clearly wasn't my day. This is probably what happens when I haven't run in terrain for a long while - I get clumpsy and mistake prone. Hand was hurting pretty bad afterwards too.

Routes: Hand drawn | GPS

Strength (PT Exercises) 24:00 [2]

L-side only.

Friday Feb 27, 2009 #

Cycling warm up/down (Stationary) 10:00 [2] 2.91 mi (17.5 mph)
ahr:128 weight:55.8kg

Level 9, Manual, 105c.
Warm up for the PT exercises.

Stretching warm up/down 7:30 [0]

Quad, calf, and ITB.

Strength (PT Exercises) 55:00 [3]

PT exercises for the L-knee.
Single leg press @40# (3x15)
Hamstring curls @30# (3x15)
Squats w/ 5# dumbbells on upside down Bosu (3x15)
Walking lunges w/ 10# dumbbells (6 lengths)
Side steps w/ blue band (6 lengths)
'Monster' walk w/ blue band (6 lengths)
Standing knee extension w/ black tubing (3x15)
Single leg jumps landing on Bosu (3x15)
Sideway jumps w/ black tubing (3x15)
Two-legged hops on the spot (30)
Two-legged hops forward & backward (30)
Two-legged hops side to side (30)
One-legged (left) hops on the spot (30)
One-legged (left) hops forward & backward (30)
One-legged (left) hops side to side (30)

Thursday Feb 26, 2009 #

Rowing (Ergometer) 20:49 [3] 5.0 km (4:10 / km)
ahr:168 max:184 weight:56.2kg

Avg. 2:04.9, @6, 318c.

Running (Treadmill) 43:03 [2] 4.5 mi (9:34 / mi) +144m 8:42 / mi
ahr:155 max:168 shoes: Adidas Supernova Cushion 6

Trying to get back on the run program.
.25mi warm up @4.2mph
4mi jog @6.7mph
.25mi cool down @4.2mph
All at 2% incline, 466c.

HR was way up, but I'm happy that the knee seemed fine.

Strength (PT Exercises) 24:00 [2]

Left side only.

Stretching warm up/down 10:00 [0]

Wednesday Feb 25, 2009 #

Spinning 1:10:44 [2]
ahr:151 max:174 weight:56.2kg shoes: Forte CR310

Had an extra 25min or so of warm up as it was a later class. Legs, esp. the upper hamstrings were a bit sore. Knee on the other hand, was fine.

Strength (Calisthenics) 21:00 [2]

Core and ankles.

Stretching warm up/down 10:00 [0]

Tuesday Feb 24, 2009 #

Spinning 47:00 [3]
ahr:154 max:181 rhr:55 weight:55.8kg shoes: Forte CR310


Strength (PT Exercises) 1:00:00 [2]

Single leg press @40# (3x15)
Walking lunges w/ (2) 10# dumbbells (6 lengths)
Side steps w/ blue band (6 lengths)
'Monster' steps w/ blue band (6 lengths)
Two-legged squats on upside down Bosu (3x15)
Single leg jumps landing on Bosu (3x15)
Two-legged vertical jumps (3x15)
Side jumps w/ black tubing (3x15)
Terminal knee extension (standing) w/ black tubing (3x15)

Monday Feb 23, 2009 #

Spinning 42:30 [2]
ahr:145 max:174 shoes: Forte CR310

Now that the flu's behind me, trying to build back some training volume, and also to test out that knee. It was fine as long as I didn't push too hard on the pedal.

Yoga 1:00:00 [1]

After the bike. It felt good to stretch out a little.

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