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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: hkleaf

In the 7 days ending Apr 11, 2009:

activity # timemileskm+m
  Orienteering2 2:48:36 10.1(16:42) 16.25(10:22) 47533 /36c91%
  Spinning3 2:35:00
  Strength2 1:55:00
  Running3 47:50 3.96(12:05) 6.38(7:30) 252 /2c100%
  Cycling1 32:00 12.17(22.8/h) 19.59(36.7/h)
  Stretching3 20:00
  Total5 8:58:26 26.23 42.22 50035 /38c92%
  [1-5]5 8:38:26
averages - weight:56.2kg

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Saturday Apr 11, 2009 #

Running warm up/down (Road) 4:00 [1] 0.4 mi (10:00 / mi)
shoes: Inov-8 Mudclaw O'330

Brief warm up jog between car and the start.

Orienteering race (Club Meet) 55:21 [3] *** 7.29 km (7:36 / km) +180m 6:45 / km
ahr:160 max:177 spiked:23/26c shoes: Inov-8 Mudclaw O'330

OCIN Meet - Governor Bebb Preserve, Okeana, Ohio.
Red Course: 6.0km, 26c, 160m (1:7500, 5m)
Course Setter: Adam White
~50F, sunny, clear

The goal for today was to practice being slow and clean, but I didn't execute it very well on a few legs. #2 I was never in trouble of not finding it, but my route choice left a little to be desired. #3 was a screw up as I got pulled to the reentrant SW. Then I followed the wrong trail when exiting #3, coming out to the junction by #8 instead of the sharp bend W of #4. Everything went smoothly until #16, where I did a horrible job from my attack point, and compounded the problem by just running, hoping to just see the control. I was 150m north of the control by the time I stopped to backtrack, and still it took 2 more attempts of attacking the control (from different spots) before I finally nailed it! That lost me ~5:30min!! On the leg to #26, I chose to go right which is probably slower due to all the extra climb.

Fun course by Adam. Although a few controls were visible from a distance, they were enough challenging legs out there. The northern and southeastern parts of the map continue to befuddle me for unknown reasons. I once again failed to notice the map scale was 1:7500, which might explain some of my troubles.

Orienteering 1:13:15 [2] *** 4.49 km (16:19 / km) +165m 13:47 / km
ahr:120 max:161 shoes: Inov-8 Mudclaw O'330

50s, sunny, clear - After running the course at Bebb, drove to MWW to meet Serge for some o-training. We worked on distance estimation, followed by a line-o through the badlands area (near SW shore of the lake), and some bearing exercises. The line-o was slow going, as I wanted to be sure of my location at all times. Ideally, I should try to do this at a faster pace, but I still got a lot out of it. Verbalizing the terrain and upcoming features to each other was very helpful.
Total time spent was close to 90min, but there was a lot of standing around.
Saw a lone turkey trotting around on a ridge.

Friday Apr 10, 2009 #

Spinning 50:00 [2] **
ahr:146 max:175 weight:56.2kg shoes: Forte CR310

5min warm up, then jumps of random durations for 15min, followed by 3 sets of 5min hill climb w/ 5min recovery.
This time I brought some West Point maps with courses printed, so I was able to practice the CAR routine. During actual competition, I'll have to make quicker decisions though if I want to stay ahead with my map reading.

Strength (PT Exercises) 1:10:00 [3]

Leg press @140# (3x15)
Hamstring curls @70# (3x15)
Squats w/ 12.5# dumbbells on upside down Bosu (3x15)

At home:
Standing knee extension w/ black tubing (3x15)
Side steps w/ blue band (16 lengths)
'Monster' walks w/ blue band (16 lengths)
Standing lunges w/ 12.5# dumbbells (6x30)
Karaoke drills @50% (16 lengths)
Backward extension drills @50% (16 lengths)
Two-legged hops on the spot (3x30)
Two-legged hops forward and back (3x30)
Two-legged hops side to side (3x30)
Single-leg (left) hops on the spot (3x30)
Single-leg (left) hops forward and back (3x30)
Single-leg (left) hops side to side (3x30)
Side jumps w/ black tubing (3x15)

Stretching warm up/down 10:00 [0]

Thursday Apr 9, 2009 #

Spinning intervals 45:00 [3] **
ahr:152 max:178 shoes: Forte CR310

10min warm up, then 4x 4min intervals @ threshold w/ 3min recovery, and cool down. Felt low in energy and no power in the legs.
Printed out some West Point maps for reading. Without any courses drawn on them, I found that my concentration was unsatisfactory.

*There was slight discomfort in the L-knee near the end of the session, especially on push-offs.

Wednesday Apr 8, 2009 #

Running warm up/down (Indoor) 9:30 [1] 1.0 mi (9:30 / mi)
shoes: Brooks Glycerin 4

Easy warm up jog before PT exercises.

Stretching warm up/down 5:00 [0]

Strength (PT Exercises) 45:00 [3]

An abbreviated version.
Hamstring curls @70# (3x15)
Leg press @140# (3x15)
Back extensions (3x15)
Abductions @90# (3x30)
Adductions @110# (3x30)
Squats w/ 12.5# dumbbells on upside down Bosu (3x15)
Single leg jumps landing on Bosu (3x15)
Two-legged hops on the spot (3x30)
Two-legged hops forward and back (3x30)
Two-legged hops side to side (3x30)
Single-leg (left) hops on the spot (3x30)
Single-leg (left) hops forward and back (3x30)
Single-leg (left) hops side to side (3x30)
Side jumps (3x15)

Spinning 1:00:00 [2]
ahr:148 max:163 shoes: Forte CR310

Steady ride. 5min warm up, then a gradual build-up in resistance, alternating 5min of sitting vs. standing, keeping the HR between 75-80%, and a 5min cool down.

Tuesday Apr 7, 2009 #

(rest day)

Another rest day. I think my L-knee survived the weekend (or should I say the last 2 weekends?) just fine. There seems to be some very slight soreness from the injury spot, but it's hard to tell as there are other areas of soreness all around. I might have also banged it once or twice while picking up controls at night.

Monday Apr 6, 2009 #

(rest day)

Scheduled rest day. Legs are sore in various places. Still catching up on sleep as well.

While looking at Sunday's result, noted that all the Blue runners finished with average speed of under 10:00/km!

Sunday Apr 5, 2009 #

Running (Trail) 14:20 [1] * 1.44 km (9:57 / km) +25m 9:10 / km
ahr:108 max:130 spiked:2/2c shoes: Inov-8 Mudclaw O'330

Low 40s, clear - Putting out 4ga. of water on Blue Spruce Ridge.

Running (Mixed Trail/Terrain) 20:00 [1] ** 1.67 mi (12:00 / mi)
shoes: Inov-8 Mudclaw O'330

Running around taking pictures. Out for ~90min, but much of it was standing around. Time and distance are both estimate.

Orienteering (Controls Pickup) 40:00 [2] *** 2.78 mi (14:23 / mi) +130m 12:34 / mi
ahr:118 max:157 spiked:10/10c shoes: Inov-8 Mudclaw O'330

70s, sunny, mostly clear - Picking up controls and event clean up. At one water stop, I found 2 used up but half a gallon of water consumed!

Cycling (Stationary) 32:00 [2] 12.17 mi (22.8 mph)

Levels varied, Random Hills. I had a little time to kill before dinner, and wanted to stretch out my legs after a long weekend.

Stretching warm up/down 5:00 [0]


Dinner with a few folks who had Monday flights. The table had a decidedly International flavor - Sweden, Czech, Bulgaria, Russia, Hong Kong, and USA. The food was Thai :)

Nearly got Nikolay to the wrong airport for his flight! Luckily we caught the mistake early and things worked out. But next time I need to be more careful and double check the info.

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