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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: hkleaf

In the 7 days ending Mar 31, 2007:

activity # timemileskm+m
  Running5 7:47:56 55.13(8:29) 88.72(5:16)
  Strength5 1:33:00
  Cycling2 1:30:00 32.15(21.4/h) 51.74(34.5/h)
  Orienteering1 45:51
  Speed/Track1 40:32 6.71(6:02) 10.8(3:45)
  Stretching6 31:00
  Total7 12:48:19 93.99 151.26
averages - sleep:7 weight:56.7kg

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Saturday Mar 31, 2007 #

Running (Road) 1:11:34 [2] 8.77 mi (8:10 / mi)
shoes: Pearl iZumi Float

Mid 60s, cloudy, scattered t-storms - 1/2 Pig training group run from the Spot. An up-and-down sort of run to Burnet Woods/UC and back along MLK/Madison. One too many stop-and-go due to traffic lights. Otherwise, the route was fine. Had expected to get soaked but somehow lucked into staying dry the whole time.

Orienteering (Club Meet) 45:51 [2]
shoes: Icebug MR BUGrip

OCIN Event - Stanbery Park, Mt. Washington, Ohio.
Course Setter: Greg Sack

Brown was the longest course offered today. With my taper going on, that was just fine. I went out jogging the course, trying to avoid any mistakes and work on keeping a good flow. That plan worked mostly except at #8, and #11. At #8, there are a lot more contour details than is shown on the map, so picking a good solid attack point was difficult. In reality, I believe the control was actually placed further E of the circle. I ended up running around in circles searching for the control. Using multiple approaches and attack points but still coming back to the same area without the control. I gave up when I wasn't having fun anymore. Then funny thing happened - I ran past the control enroute to #9! At #11, the last control. I was running on a bearing but got distracted by a White control placed on a similar feature. It was way off to the right from where I was heading, which should've been enough warning for me to double check the map. Unfortunately, in a lapse of concentration I thought I had veered left on my bearing and decided to just run to that White control. A real bonehead mistake.

Overall, the course was fine (excluding the debacle at #8). Stanbery is a nice park. It should be great once we get the map updated.

It rained on and off the whole time I was there, then the sun came out for good as I was leaving!

Stretching warm up/down 4:00 [1]

Strength 8:00 [2]

Ankles.

Friday Mar 30, 2007 #

Cycling (Stationary) 1:00:00 [2] 21.62 mi (21.6 mph)
weight:56.7kg

Level 11, Hills, 595c.

Stretching warm up/down 2:00 [1]

Strength 22:00 [2]

Ankles and core.

Note

Not sure what is it with deers and me this week. On the way home from the gym, I had another close encounter with 3 of them. They came out from an apartment complex and were crossing Rt.536 right in front of me! Luckily I was going real slow after having just made the turn off the exit ramp.

Thursday Mar 29, 2007 #

Running warm up/down (Track) 24:48 [2] 2.75 mi (9:01 / mi)
shoes: Asics Gel Landreth II

Warm up 5 laps - 11:20
Cool down 6 laps - 13:28

Speed/Track intervals (1200s) 35:27 [4] 9.6 km (3:42 / km)
shoes: Asics Gel Landreth II

Mid 60s, cloudy, steady E wind - Speedwork at WH track with JFT group. Legs feeling better than the last 2 Thursdays. The workout was straight forward - 8x1200m w/ 90s recovery.

Splits:
4:26.62 (89.47)
4:24.74 (89.37)
4:25.40 (93.81)
4:27.73 (96.12)
4:25.49 (97.64)
4:27.50 (95.17)
4:24.98 (89.91)
4:24.87 (95.48)

Ran the first 6 with Josh, alternating the lead. Then he had to stop early due to a developing blister, so I did the last 2 on my own. Pretty happy with my consistency, especially on the ones I led or ran alone. Getting tired on the last one.

Speed/Track intervals (Strides) 5:05 [3] 1.2 km (4:14 / km)
shoes: Asics Gel Landreth II

10x100m strides (w/ 20 recovery).

Running (Track) 12:27 [1] 1.2 km (10:22 / km)
shoes: Asics Gel Landreth II

Recoveries inbetween intervals.

Stretching warm up/down 10:00 [1]

afterwards.

Strength 18:00 [2]

Ankles and core.

Wednesday Mar 28, 2007 #

Cycling (Stationary) 30:00 [2] 10.53 mi (21.1 mph)
weight:56.6kg

Level 7, Manual, 291c.
Easy spin to warm up...

Strength (Weights) 37:00 [3]

...for the strength workout. Did a mix of upper body, core, and legs.

Tuesday Mar 27, 2007 #

Running (Road) 48:37 [2] 5.64 mi (8:37 / mi)
shoes: Pearl iZumi Float

Upper 70s, partly cloudy - 1/2 Pig training group run along the river front. Easy pace. Legs don't feel too bad. Testing out another pair of new shoes. So far so good.

Stretching warm up/down 2:00 [1]

Monday Mar 26, 2007 #

Running long (Mixed Road/Trail) 3:13:02 [2] 22.4 mi (8:37 / mi)
slept:7.0 shoes: Brooks Glycerin 4

Dawn, 60F (and slowly rising), partly cloudy - Last long run before Boston. Met up with Joe, John, Laurie, and Cathy in Mariemont and ran the bike trail east. Then up thru Indian Hill and back down to the trail west. Heat wasn't terrible yet, but legs were still quite tired from yesterday's effort, as indicated by the slow speed. The uphills were particularly tough today (heavy legs). Now the taper has officially begun!!!

Feel really bad about indirectly killing a deer. It must've been spooked by us as we ran past along the trail. Poor thing jumped the fence and was promptly hit by a couple of cars.

Other AOWN sightings: tons of red birds (cardinals? no wonder they call this the Red Bird Hollow Trail!), a pileated woodpecker in flight, and a couple of dogs immersing themselves in a pool of water cooling off (they looked like hippos with just their heads sticking out)!

Stretching warm up/down 8:00 [1]

Biref stretch.

Strength 8:00 [2]

Ankles.

Sunday Mar 25, 2007 #

Running race (Road) 57:28 [5] 15.0 km (3:50 / km)
shoes: Asics Gel Landreth II

Heart Mini Marathon 30, Cincinnati, Ohio.
*more details to follow...

Running warm up/down (Road) 1:00:00 [1] 5.5 mi (10:55 / mi)
shoes: Asics Gel Landreth II

Brief warm up before race, then running back on the course after finishing to cheer on others. Time includes 2+ mile of walking at a brisk pace.
*distance is an estimate.

Stretching warm up/down 5:00 [1]

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