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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: hkleaf

In the 9 days ending Aug 11, 2008:

activity # timemileskm+m
  Running4 4:37:45 33.92(8:11) 54.59(5:05) 913
  Cycling3 3:32:25 55.4(15.6/h) 89.16(25.2/h) 544
  Swimming3 2:01:33 3.84(31:39) 6.18(19:40)
  Orienteering2 1:24:14 4.14(20:21) 6.66(12:39) 2285 /6c83%
  Strength5 1:22:00
  Stretching8 1:20:00
  Physical Therapy3 37:00
  Rowing1 21:14 3.11(6:50) 5.0(4:15)
  Total8 15:16:11 100.4 161.59 16855 /6c83%
  [1-5]8 13:56:11

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Monday Aug 11, 2008 #

Note
(rest day)

Scheduled rest day.

Sunday Aug 10, 2008 #

Orienteering 51:14 [1] *** 3.13 km (16:22 / km) +108m 13:58 / km
ahr:121 max:144 shoes: Icebug MR BUGrip

High 70s, clear, and sunny - At MWF (North). A horrendous attempt at training. Using a Middle Blue map from a couple years ago, the plan was to jog the course and staying in contact, especially through the badlands area. Problem was the forest was a lot greener than I'd expected, which made reading the finer details much harder. Mentally I wasn't ready for it. Physically, the thorny vegetation and spider webs got to be too much. So after struggling around the badlands for a while, I called it quits.

Running (Grass) 1:01:56 [2] 8.0 mi (7:44 / mi) +81m 7:30 / mi
ahr:152 max:165 shoes: Asics Gel-Trail Attack 3

In order to justify the drive out here, I decided to go for a run along the Shaker Trace outer loop at MWF. Nice late afternoon, with lots of folks out biking/walking. Felt like I was going faster than 7:45/mi most of the time, so perhaps the mileage is a little off, or that I was just tired. Legs were definitely feeling it in the last mile+. Hopefully, this will help condition my legs to better deal with running on consecutive days in Canada.

Stretching warm up/down 10:00 [0]

Saturday Aug 9, 2008 #

Note

MVOC Commando-O? OLOU Urban-O?
Or perhaps just a self training weekend.

Running (Mixed Road/Grass) 1:18:34 [2] 10.0 mi (7:51 / mi) +189m 7:25 / mi
ahr:134 max:154 shoes: Brooks Glycerin 4

63F (rising), partly cloudy - Fall training group run from Crossroads. 7am seemed awful early after staying up to watch the Olympics, but at least we were treated to an incredible Fall-like weather! As luck would have it, this was to be a drop back week, so we only got to enjoy the cool temps for a 10mi run instead of 18mi.

I headed off pacing at 8:00/mi as usual. A combination of flatter course and nicer weather made the effort seem easy. Glad to have a day like this, especially after last week's struggle. Everyone else felt great too.

After the run, I had an internal battle deciding whether to add on some extra miles. Ultimately, I chose to rest the legs for more running tomorrow.

Strength (Weights) 10:00 [3]

After some yummy breakfast at Echo.
Abs, lower back, and a bit of legs.

Swimming (Indoor) 43:59 [2] 2.29 km (19:12 / km)

Easy w/ pull buoy. Left shoulder still sore.
Total = 2500yds.

Stretching warm up/down 10:00 [0]

Friday Aug 8, 2008 #

Rowing (Ergometer) 21:14 [3] 5.0 km (4:15 / km)

Avg. 2:07.5, 25-27spm, 312c. (10/10)

Swimming (Indoor) 30:28 [2] 1.6 km (19:02 / km)

Easy w/ pull buoy. Shoulders felt a little tired. Left one is still sore from banging into a tree yesterday.
Total = 1750yds.

Stretching warm up/down 10:00 [0]

While watching the Olympics Opening Ceremony. WOW!!! Very excited for Beijing and China. Wish I could be there to experience it in person.

Physical Therapy (ITB) 12:00 [1]

PT exercies for ITB, plus 5:00 on the foam roller.

Thursday Aug 7, 2008 #

Cycling warm up/down (Stationary) 15:00 [2] 5.49 mi (22.0 mph)
max:139

Level 8, Manual, 151c.
Warm up spin before weights.

Strength (Weights) 24:00 [3]

Hips, core, glutes, and lower back.

Orienteering 33:00 [2] *** 3.53 km (9:21 / km) +120m 7:59 / km
ahr:156 max:176 spiked:5/6c shoes: Asics Gel-Trail Attack 3

Low 80s, sunny - Reran part of an old course (backwards) at Mitchell Memorial Forest (MMF). No compass, but no real trouble since I was going pretty slow. Had one bigger mistake to the 2nd control, where I decided to take a more direct approach over the much easier road option. I didn't have a solid attack point and stopped short (~150m SW) as a result. After that, things went smoothly but slowly. Took quite a few spider webs in the face, which was distracting. Had to cut the exercise short in order to make it back to the parking lot to meet up with the trail runners.

Running (Trail) 1:14:16 [2] *** 7.95 mi (9:21 / mi) +454m 7:56 / mi
ahr:155 max:179 shoes: Asics Gel-Trail Attack 3

At MMF with the trail runners - Sandi, Ivey, Tim, and Bill. Since the MTB trail is newly completed, we wanted to check it out. Everyone but me brought their mtb for a bike-run session. I decided I'd just tag along on foot and run the 3.9mi loop twice.

Keeping up with the bikes was hard, but wasn't as impossible as I'd imagined it to be. This forced me to run at an honest pace, which was good (and fun). I took the map to thumb along. Since the trails are new, they don't show up on the map, and make for a better map reading exercise! After the first loop, the guys put away the mtbs, and on we went in the reverse direction. I was getting tired, so the pace slowed by ~1:00/mi here.

The trails are very nice. Not too technical, but have enough rollers and tight turns to make things fun. They go around the ridges so gradient is very manageable. Orienteering wise, they help White/Yellow course setting the most. May also be fun for a night-o, if we can ever get park permission to be there after dark. Lots of riders were out this evening. Also saw 3 deers.

Lap1 34:48 -- 162/179 (definitely reached zone3 for part of this)
Lap2 38:12 -- 149/167
To car 1:16 -- 138/150

Stretching warm up/down 10:00 [0]

Wednesday Aug 6, 2008 #

Cycling intervals (Indoor) 1:02:00 [3] 18.98 mi (18.4 mph)

Level varied, Manual, 712c.
Did 6x 4min on, 3min off with warm up (16) and cool down (4).
C • USA uniform 4

Stretching warm up/down 10:00 [0]

Strength (Free Weights) 20:00 [3]

Arms and shoulders.

Strength (Calisthenics) 6:00 [3]

Planks.

Tuesday Aug 5, 2008 #

Running (Mixed Road/Grass) 1:02:59 [2] 7.97 mi (7:54 / mi) +189m 7:22 / mi
ahr:145 max:172 shoes: Brooks Glycerin 4

Low 80s, partly cloudy, humid - Fall training group run from the Spot. This was an out-n-back to Celestial, negative split session. Started out in a bigger group ~8:00 pace, but we got spread out and I mostly just ran with Clint and Dan.

3.48mi 28:07 -- 141/172 (out)
3.47mi 26:48 -- 149/167 (back)
1:02mi 8:03 -- 147/157 (extra, while running people in)

Discovered a new path connecting from Mirror Lake to Krohn. Felt much better today despite the humidity. Perhaps I'll try some intervals tomorrrow...

Stretching warm up/down 10:00 [0]

Strength (Free Weights) 12:00 [3]

Ankles and core, plus some push-ups.

Physical Therapy (ITB) 12:00 [1]

PT exercises for ITB, plus 5:00 on the foam roller.

Monday Aug 4, 2008 #

Event: 2008 Laramie Daze & US Champs
 

Swimming (Indoor) 47:06 [2] 2.29 km (20:34 / km)

Active recovery for my sore legs. Forgot the pull buoy so this was a straight swim. Definitely didn't feel quite as smooth and fast without it, though there were brief stretches that were good.

Total = 2500yds.

Stretching warm up/down 10:00 [0]

Strength (Calisthenics) 10:00 [3]

Core, plus some push-ups.

Physical Therapy (ITB) 13:00 [1]

PT exercises for ITB, and up to 5:00 on the foam roller.

Sunday Aug 3, 2008 #

Cycling (Road) 2:15:25 [2] 30.93 mi (13.7 mph) +544m
ahr:124 max:162

Mid 80s, Sunny - Easy ride on the rolling roads of Union. Tried out a mtb to see how it feels. Almost ran over a snake out sunning on the roadside (I think it was alive. At least it wasn't squished, but it wasn't moving either.)Took a short break after ~80min to refuel with clif bar and water.

Stretching warm up/down 10:00 [0]

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