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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: hkleaf

In the 7 days ending Mar 22, 2009:

activity # timemileskm+m
  Orienteering3 4:03:11 14.8(16:26) 23.82(10:13) 65251 /83c61%
  Spinning2 2:15:00
  Strength3 1:35:00
  Cycling1 45:00 13.81(18.4/h) 22.23(29.6/h)
  Stretching1 10:00
  Total5 8:48:11 28.61 46.05 65251 /83c61%
  [1-5]5 8:38:11

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Sunday Mar 22, 2009 #

Spinning 1:30:00 [3] *
ahr:142 max:162 shoes: Forte CR310

Gorgeous spring day outside, but I needed to rest my knee, so I'm stuck inside on a bike. At least I was able to multi-task and got some reading done.

Strength (PT Exercises) 28:00 [2]

L-side, plus push-ups and arm swings.

Stretching warm up/down 10:00 [0]

Saturday Mar 21, 2009 #

Orienteering race (Club Meet) 57:04 [3] *** 7.84 km (7:17 / km) +195m 6:28 / km
ahr:171 max:191 spiked:13/14c shoes: Inov-8 Mudclaw O'330

MVOC Event - Germantown MetroPark (East), Germantown, Ohio.
Red Course: 6.0km, 13c, 185m (1:10 000, 5m).
Course Setter: Matt Bond
~50F, mostly sunny.

I wasn't planning on running much more than 50min today, but a 6km Red course proved tempting enough that I went for it. I would simply just walk back when I hit 60min. Luckily, things went rather smoothly except for one control. I'm still not entirely sure what happened enroute to #9. The plan was to come out just S of the corner of the rough open field, but something weird was going on with my compass and I proceeded to lose my concentration and direction as I neared the top of the spur. I thought I had figured out my position once I reached the field, but as I took a bearing the traverse across, I really lost it and drifted far south to the buildings. My map was folded just so it was hiding the buildings and power line, so I wasn't able to correct until way too late. Then attacking the control from the road/driveway junction, I missed it north a bit. Dersu was searching for it as well. It seemed the map is a little off there.

That leg took almost 16min! Unfortunately the SI-unit's clock at #8 was not in sync so we have no way of comparing splits. I'd guess that I lost 4-5min there. Despite the big mistake, I managed to beat out the others on Red. More importantly, the L-knee held up for the duration! It's another positive step towards full recovery! :)

Orienteering (Controls Pickup) 33:42 [2] ** 2.75 km (12:15 / km) +60m 11:03 / km
ahr:121 max:153 spiked:8/8c shoes: Inov-8 Mudclaw O'330

Collecting controls.

Cycling (Stationary) 45:00 [2] 13.81 mi (18.4 mph)
ahr:139 max:145

Level 9, Manual, 498c.
Stretching out the legs a bit before dinner.

Friday Mar 20, 2009 #

Spinning 45:00 [2] *
ahr:143 max:157 shoes: Forte CR310

While reading.

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

Leg press @120# (3x15)
Hamstring curls @60# (3x15)
Squats w/ 12.5# dumbbells on upside down Bosu (3x15)
Side steps w/ blue band (6 lengths)
'Monster' walk w/ blue band (6 lengths)
Walking lunges w/ 12.5# dumbbells (6 lengths)
Karaoke drills @50, 70, & 100% (6 lengths)
Backward extension drills @50, 70, & 100% (6 lengths)
Standing knee extension w/ black tubing (3x15)
Single leg jumps landing on Bosu (3x15)
Side jumps w/ black tubing (3x15)
Two-legged hops on the spot (3x30)

Thursday Mar 19, 2009 #

Orienteering (Vetting) 1:17:25 [3] *** 7.76 km (9:59 / km) +280m 8:27 / km
ahr:165 max:189 spiked:30/34c shoes: Inov-8 Mudclaw O'330

45F, mostly cloudy - Test running the Blue course at McFarlan, plus finish vetting the rest of the unvisited controls. Had a few minor hesitations and sub-optimal route choices, plus one very large mistake on a relatively easy short leg. All those depressions, once I lost track, became quite confusing. Finished just as darkness fell.

Wednesday Mar 18, 2009 #

Orienteering (Vetting) 1:15:00 [1] *** 5.47 km (13:43 / km) +117m 12:23 / km
ahr:124 max:171 27c shoes: Inov-8 Mudclaw O'330

~70F, cloudy, intermittent rain - Vetting controls and field checking at McFarlan in the early evening. The runnable parts are mostly nice and clear, but there are quite a lot of downed tree scattered throughout the forest. Leafs are beginning to sprout, so I imagine visibility will worsen slightly by April. Had to call it quits when it became too dark to see in the woods. Used my headlamp running trails back to the deserted parking lot. Total time spent was ~90min.

Strength (Calisthenics) 2:00 [2]

Some push-ups.

Tuesday Mar 17, 2009 #

Note

Physical training the last few days have been compromised by lots of time in front of the computer. Hope to get out to the woods tomorrow, and then some running on Thursday.

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