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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: hkleaf

In the 7 days ending Apr 1, 2007:

activity # timemileskm+m
  Running5 7:31:17 54.84(8:14) 88.25(5:07)
  Strength5 1:33:00
  Cycling2 1:30:00 32.15(21.4/h) 51.74(34.5/h)
  Orienteering2 1:23:47 3.04 4.9 16013 /14c92%
  Speed/Track1 40:32 6.71(6:02) 10.8(3:45)
  Stretching6 31:00
  Total7 13:09:36 96.74 155.69 16013 /14c92%
averages - sleep:7.8 weight:56.7kg

» now

Sunday Apr 1, 2007 #

Running tempo (Road) 1:28:03 [4] 13.1 mi (6:43 / mi)
slept:8.5 shoes: Brooks Glycerin 4

60F, partly cloudy, breezy - Goal pace run doing the Flying Pig Half Marathon route. Thought I started out a bit fast, but ended up maintaining a fairly constant pace throughout. Felt good, the effort not too hard. Only question now is if I can keep this up for twice the distance?

Splits (per mile): 6:38, 6:53, 6:42, 6:44, 6:41, 6:54, 6:53, 6:53, 6:40, 6:40, 6:32, 6:31, 6:37, 0:45.
Passed the 15k marker at 1:03:11

The variation in mile splits are largely caused by uphill vs. downhill portions. See elevation profile of route for reference.

Running warm up/down (Road) 12:46 [1] 1.43 mi (8:56 / mi)
shoes: Brooks Glycerin 4

Running to and fro the car.

Orienteering (Club Meet) 37:56 [2] *** 4.9 km (7:44 / km) +160m 6:39 / km
spiked:13/14c shoes: Silva O' Spikes (Rubber)

OCIN Event - Camp Friedlander
Course Setter: Mike Minium

Upper 60s, sunny, breezy - After my morning run, picked up K to Camp Friedlander for some orienteering. Lots of JROTC folks roaming around the campground. Like yesterday, I jogged Green instead of racing, just working on map reading, route planning, and eliminating mistakes. Faired much better today, with a bobble at #3. It was probably an inferior route choice to the trail option, but I wanted to maximize the training effect so took the stream/reentrant route. Little did I know that the hill was steep and the traction was non-existant! This made side-hill running very difficult. In paying more attention to my footing and not enough on my map reading, I ended up missing a stream/ditch junction (attackpoint) and climbing a wrong spur E of the control. That probably cost ~2min or so. Other than that, I was clean. Reading the map and making decisions were easier at the slower pace.

Good course with some interesting legs. Good weather, and good turnout as well. The spring flowers were blooming everywhere. Not a lot of nasty thorns, which was good since I forgot my pants and gaiters and just ran in my running shorts.

K did Yellow. I gave her a 25min head start so that she can beat me to the finish. But she made a couple of mistakes and ended up taking much longer than expected to finish.

Stretching warm up/down 5:00 [1]

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]


Friday Mar 30, 2007 #

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

Level 11, Hills, 595c.

Stretching warm up/down 2:00 [1]

Strength 22:00 [2]

Ankles and core.


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.

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]


Strength 18:00 [2]

Ankles and core.

Wednesday Mar 28, 2007 #

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

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]


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