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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: hkleaf

In the 7 days ending May 3, 2009:

activity # timemileskm+m
  Running4 2:56:39 9.12 14.68 35
  Orienteering3 2:22:42 4.91 7.9 35012 /17c70%
  Strength2 1:10:00
  Stretching5 50:00
  Cycling1 45:00
  Speed/Track1 14:00 2.25(6:13) 3.62(3:52)
  Total5 8:18:21 16.28 26.2 38512 /17c70%
  [1-5]5 7:28:21

» now

Sunday May 3, 2009 #


11th Flying Pig Marathon - not running it, conflict with TT.

Running (Trail) 28:00 [2] ** 3.6 km (7:47 / km)
shoes: Inov-8 Mudclaw O'330

50s, light rain - warm up jog to the start. The sun tried to come out from behind the clouds!

Orienteering race (A-Meet Long) 25:00 [3] ***
3c (injured) shoes: Inov-8 Mudclaw O'330

Long Distance WRE. The race ended abruptly on my way to #4, when I accidentally ran into a barbed wire and cut my R-hand pretty badly. As Eddie and Greg Balter were both close by, I wanted to keep racing. But the cut was fairly deep, and blood was gushing out fast enough to make me think twice. Pretty disappointing to have the race/weekend end in such a fashion...

Running 30:00 [1] **
(injured) shoes: Inov-8 Mudclaw O'330

Long, slow walk back to the finish tent to report myself, then over to the big tent for medical attention.

Stretching warm up/down 5:00 [0]

Brief stretch before start.

Saturday May 2, 2009 #

Running (Trail) 22:00 [2] 2.5 km (8:48 / km)
shoes: Inov-8 Mudclaw O'330

50s, rain - warm up jog to start

Orienteering race (A-Meet Middle) 50:09 [4] *** 5.0 km (10:02 / km) +265m 7:56 / km
shoes: Inov-8 Mudclaw O'330

Middle WRE. Slow and deliberate, but I avoided any major disasters. More details later.

Running warm up/down (Trail) 12:00 [2]
shoes: Inov-8 Mudclaw O'330

Cool down jog.

Stretching warm up/down 10:00 [0]

Friday May 1, 2009 #

Running warm up/down (Mixed Road/Trail) 17:30 [2]
shoes: Inov-8 Mudclaw O'330

Mid 50s, cloudy - warm up jog with Brian to the start.

Orienteering race (A-Meet Sprint) 17:33 [5] *** 2.9 km (6:03 / km) +85m 5:17 / km
spiked:12/14c shoes: Inov-8 Mudclaw O'330

Light rain.
Had 2 major mess ups - 2:10 at #3 and :20 at the GO! 15:00 would have put me up there in the standings :( Oh well. More details later.

Running warm up/down (Mixed Road/Trail) 16:00 [2]
shoes: Inov-8 Mudclaw O'330

Cool down jog with Brian.

Orienteering 50:00 [2] ***
shoes: Inov-8 Mudclaw O'330

Mid 40s, steady rain, some wind.
Jogged the model course together with Nikolay and Brian. We discussed and tested various route choice, studied some of the rock and vegetation mapping. Very fruitful session. The Middle will be a great challenge for me tomorrow. The only bad part was getting soaked in the cold rain. Still had a good time!

Stretching warm up/down 15:00 [0]

A few minutes before the sprint, a little after, and some more before bed.

Thursday Apr 30, 2009 #

Cycling (Stationary) 45:00 [2] **

On a SciFit recumbent in the building's gym. Noisy little thing. Studied the Spring Lake map while working up a sweat.

Strength 46:00 [2]

PT Exercises for L-knee, plus ankles and core workout.

Stretching warm up/down 10:00 [0]

Wednesday Apr 29, 2009 #

Running (Road) 51:09 [2] ** 5.33 mi (9:36 / mi) +35m 9:24 / mi
ahr:129 shoes: Adidas Supernova Cushion 6

50s, mostly clear - Evening jog around Stanford. Brought along a b&w orienteering map of campus to navigate. Found the track and decided to try some faster running there...

38:02 -- 3.86mi -- 118/132
13:07 -- 1.47mi -- 133/159

Speed/Track tempo 14:00 [3] ** 2.25 mi (6:13 / mi)
ahr:154 max:161 shoes: Adidas Supernova Cushion 6

Did 8 laps around, all on lane 6. I tried to run them at T effort, but fast running seemed foreign to my legs. Couldn't actually go hard enough to raise the HR to T level. Perhaps it's a combination of my lingering sickness, the cool air, and my lack of speed. Read the Boggs Mountain map, trying to plan legs while taking quick glances.

[edit: now that I look at the pace, it actually wasn't slow even though I felt sluggish. HR was still lower the normal for this pace.]

Strength (PT Exercises) 24:00 [2]

No dumbbells here, but figured I need to do something for maintenance.

Stretching warm up/down 10:00 [0]

Tuesday Apr 28, 2009 #

(rest day)

Another rest day as I travel to California. Hope to get in some light training tomorrow, but we'll see. Slight sore throat and cough still persist. :(

Monday Apr 27, 2009 #

(rest day)

Legs and knee are actually not sore like I expected. But this is a rest day anyway. Club meeting was productive but long as usual. Almost not enough time to pack.
On a different note, I've had a slight sore throat since I woke yesterday. It hasn't really worsen, but also not gotten better either. Hopefully it's a result from the heat exhaustion Saturday and not from the ticks at West Point...

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