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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: hkleaf

In the 7 days ending Mar 14, 2009:

activity # timemileskm+m
  Strength4 2:45:00
  Orienteering1 1:56:30 9.36(12:27) 15.06(7:44) 33520 /22c90%
  Spinning2 1:32:00
  Yoga1 1:00:00
  Running1 35:02 3.91(8:57) 6.3(5:34) 126
  Stretching3 30:00
  Cycling1 12:00 3.6(18.0/h) 5.79(29.0/h)
  Total4 8:30:32 16.87 27.16 46120 /22c90%
  [1-5]4 8:00:32
averages - weight:57.5kg

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Saturday Mar 14, 2009 #

Orienteering race (C-Meet) 49:51 [3] *** 6.19 mi (8:03 / mi) +220m 7:15 / mi
ahr:167 max:192 spiked:10/12c shoes: VJ Integrator

OCIN/TROL Event - Mounds SRA, Brookville, Indiana.
Green Course: 5.3km, 11c. (1:10 000, 5m)
Course Setter: Mike Minium
Low 40s, cloudy.

I thought Red was just too long and hilly for my ol' knee, so ran Green instead. It was an okay run. Main goals were picking an attack point, always planning one leg ahead, and execute the plan with confidence. This worked fine until my approach at #4 - I lost the indistinct trail and was slow getting through the thorny vegetation. I should've looked for the knoll S of the control but instead drifted high and overshot a bit to the NE. Figured it out when I spotted the dark green and then larger reentrant just ahead. #5-10 were pretty uneventful. I then executed poorly to #11. The plan was to aim off slightly to the right up the hill, then turn left once I hit the ridge top trail for the pond. I expected to quickly see the pond after the left turn, so when that didn't happen I hesitated. Thinking that maybe I drifted left by mistake, I slowed, ran S (right) down the trail for ~50m before figuring out. I was exactly where I intended to be, and simply didn't run far enough when I turned left. In retrospect, there were other identifying features (like the series of dot knolls surrounding the pond) I should be looking for once on the trail. This would've saved ~40s or so.

I jogged most of the way, except for the 4 climbs uphill, and opened it up a bit on the finish leg. Knee held up fine and didn't bother me afterwards either.

Orienteering (Controls Pickup) 1:06:39 [2] *** 5.1 km (13:04 / km) +115m 11:45 / km
ahr:135 max:168 spiked:10/10c shoes: VJ Integrator

Picking up the controls on the SW end of the peninsula. Went past the very old (forgot the year) Indian Mounds. Also caught some glimpses of the nice view of Brookville Lake.

Stretching warm up/down 10:00 [0]

Strength (Calisthenics) 2:00 [2]

Push-ups, plus a few pull-ups.

Friday Mar 13, 2009 #

Cycling warm up/down (Stationary) 12:00 [2] 3.6 mi (18.0 mph)

Level 9, Manual,

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

Similar to last week's.
Leg press @100# (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)
Standing knee extension w/ black tubing (3x15)
Karaoke drills @50, 70, & 100% (6 lengths)
Backward extension drills @50, 70, & 100% (6 lengths)
Single leg jumps landing on Bosu (3x15)
Side jumps w/ black tubing (3x15)
Two-legged hops on the spot (3x30)

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

Stretching warm up/down 10:00 [0]

Thursday Mar 12, 2009 #

Spinning 45:00 [2]
ahr:141 max:151 shoes: Forte CR310

Easy, steady effort. Got some reading done as well.

Running (Treadmill) 35:02 [2] 6.3 km (5:34 / km) +126m 5:03 / km
ahr:144 max:155 shoes: Adidas Supernova Cushion 6

With the legs already warmed from spinning, I skipped the walking warm up this time and only ran for 30min.
15min @8:57/mi
15min @8:00/mi
5min cool down @4.5mph
All at 2% incline, 417c.

The first 15min felt nice - breathing easy, I actually felt lightfooted! Once the pace increased, not to much. But HR looks better.

Stretching warm up/down 10:00 [0]

Strength 1:00:00 [2]

PT Exercises, plus ankles, core, and arms.

Monday Mar 9, 2009 #

Spinning 47:00 [3]
ahr:155 max:180 weight:57.5kg shoes: Forte CR310

Early AM class (Alexis). It was hard. And just like last Monday legs didn't seem to have much power in them.

Yoga 1:00:00 [1]

Strength 38:00 [2]

PT exercises, plus ankles and core.

Sunday Mar 8, 2009 #

(rest day)

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

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