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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: hkleaf

In the 7 days ending Mar 8, 2009:

activity # timemileskm+m
  Strength5 4:05:00
  Spinning4 3:37:45
  Running1 1:13:21 7.0(10:29) 11.27(6:31) 222
  Orienteering1 1:02:36 4.62(13:32) 7.44(8:25) 23718 /19c94%
  Yoga1 1:00:00
  Stretching5 45:00
  Cycling1 10:00 2.98(17.9/h) 4.8(28.8/h)
  Total6 11:53:42 14.6 23.5 45918 /19c94%
  [1-5]6 11:08:42
averages - weight:56.5kg

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Sunday Mar 8, 2009 #

(rest day)

Legs actually aren't feeling too bad. Knee only slightly sore.

Saturday Mar 7, 2009 #

Orienteering race (Club Meet) 42:36 [3] *** 5.99 km (7:07 / km) +189m 6:09 / km
ahr:171 max:188 spiked:11/12c shoes: Icebug MR BUGrip

OCIN/TROL Event - French Park, Cincinnati, Ohio.
Green Course: 5.2km, 11c, 170m (1:5000, 3m)
Course Setter: David Williams
71F, sunny, breezy.

Had a late start in the 'heat' of the day w/o food or drinks before, and felt quite dehydrated afterwards. But I can't complain as this was our first spring-like day for orienteering this year. Lots of people were out and about - walking dogs, picnic, etc - in the park.

I wasn't planning on running beyond 45min and thought 5.2km might be too long. Luckily, the course avoided the worst green and presented a number of running legs along trails. Navigation wise, I faired better than last week reading ahead and having a plan. I contoured along to #3, which may have been slower than running the trail. On my attack at #4, I drifted right a bit finding a clear path thru the honeysuckle maze, but spotted the control as I hit the northern part of the swamp. On #7-8, I failed to see the left hand route choice and went low instead using the trail. The long uphill finish was tough. Still, I think it was a fun course.

I did most of it at jogging pace, careful not to fall and hurt my hand again. Had to walk up a couple hills, and was slowed by honeysuckles or green slash vegetation at times. Effort level felt like a 3, but HR numbers look more like a 4. Probably a combination of warmer temps and being out of shape.

Route - it was fun looking at Route Gadget as more and more people are drawing in their routes. I was apparently the only person to go right from #7 to #8!

Orienteering (Controls Pickup) 20:00 [1] *** 1.45 km (13:48 / km) +48m 11:50 / km
ahr:126 max:155 spiked:7/7c shoes: Icebug MR BUGrip

Control pickup afterwards.

Spinning 50:00 [2] *
ahr:138 max:145 shoes: Forte CR310

Studied the French Park course. Memorizing & simplifying legs. Also 'ran' the course backwards. Would've been interesting to have done it physically.

Stretching warm up/down 10:00 [0]

Strength (PT Exercises) 24:00 [2]

L-side only.

Friday Mar 6, 2009 #

Cycling warm up/down (Stationary) 10:00 [2] 2.98 mi (17.9 mph)

Level 9, Manual, 108c., Avg. 97rpm.
Warm up for the PT exercises.

Stretching warm up/down 5:00 [0]

Strength (PT Exercises) 1:05:00 [3]

Leg press @100# (there was no option to do single leg @50#) (3x15)
Hamstring curls @60# (3x15)
Squats w/ 10# dumbbells on upside down Bosu (3x15)
Side steps w/ blue band (6 lengths)
'Monster' walk w/ blue band (6 lengths)
Walking lunges w/ 10# dumbbells (6 lengths)
Karaoke drills (6 lengths)
Backward extension drills (6 lengths)
Standing knee extension w/ black tubing (3x15)
Single leg jumps landing on Bosu (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)

Also includes ~6 laps worth of jogging during recovery for some of the drills.

Thursday Mar 5, 2009 #

Running (Treadmill) 1:13:21 [2] 7.0 mi (10:29 / mi) +222m 9:32 / mi
ahr:132 max:175 shoes: Adidas Supernova Cushion 6

1mi warm up @4.2mph (~14min)
5mi jog @6.7mph (~45min)
1mi cool down @4.2mph (~14min)
All with 2% incline, 686c.

There was a ~2min spike in the HR where it went above 150 and reached as high as 170s. But the rest of the jog was consistently in the 140s. I half expected the knee to feel sore near the end of the jog portion. Surprisingly, the whole workout went smoothly. So this was a nice step forward. I think I shall keep at this slower pace for now.

Stretching warm up/down 10:00 [0]

Strength 47:00 [2]

PT exercises, plus some exercises for the core and arms.

Wednesday Mar 4, 2009 #

Spinning 1:14:00 [2]
ahr:152 max:176 weight:56.5kg shoes: Forte CR310

Got in an extra 25min or so before Alexis' class, trying to build up more endurance. Legs seemed to respond better with the longer warm up, so I was able to crank up the resistance and still have the power to pedal at a higher rpm.

Strength 25:00 [2]

Core and ankles.

Stretching warm up/down 10:00 [0]

Strength (PT Exercises) 24:00 [2]

L-side only. Increased ankle weights to 8lbs, and +2.5lbs for each dumbbell.

Tuesday Mar 3, 2009 #

Spinning 47:45 [2]
ahr:150 max:178 weight:56.5kg shoes: Forte CR310

Kept it mostly in the 140-150bpm range, except for the 2 sustained climbs toward the end.

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

Single leg press @40# (3x15)
Squats w/ 7.5# dumbbells on upside down Bosu (3x15)
Side steps w/ blue band (6 lengths)
'Monster' steps w/ blue band (6 lengths)
Walking lunges w/ 10# dumbbells (6 lengths)
Single leg jumps landing on Bosu (3x15)
Standing knee extension w/ black tubing (3x15)
Side jumps w/ black tubing (3x15)

Also mixed in what amounted to ~3 laps of running as recovery for the side & monster steps.

Stretching warm up/down 10:00 [0]

Monday Mar 2, 2009 #

Spinning 46:00 [2]
ahr:149 max:171 shoes: Forte CR310

Lots of high resistance, low rpms. Legs aren't really sore, but just don't seem to have much power in them.

Yoga 1:00:00 [1]

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