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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: hkleaf

In the 7 days ending Apr 8, 2007:

activity # timemileskm+m
  Running5 4:00:03 28.58(8:24) 45.99(5:13)
  Strength6 2:22:45
  Cycling3 2:15:00 47.14(21.0/h) 75.86(33.7/h)
  Stretching6 31:00
  Speed/Track1 19:58 3.23(6:11) 5.2(3:50)
  Total7 9:28:46 78.95 127.05
averages - weight:56.4kg

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Sunday Apr 8, 2007 #

Running (Road) 46:42 [2] 6.21 mi (7:31 / mi)
shoes: Brooks Glycerin 4

Mid 30s, overcast - late night jaunt in the neighbourhood. Trying to reacclimate myself to running in cooler weather since the current race day forecast is calling for high 30s and chance of rain...

Splits: 19:33, 18:45, 8:25 (2 figure 88 loops + 1 small)

Stretching warm up/down 8:00 [1]

Post run stretch. Lower L shin is still a bit tender.

Strength 10:00 [2]

Ankles and core.

Saturday Apr 7, 2007 #

Running (Mixed Road/Gravel/Grass) 1:15:06 [2] 9.4 mi (7:59 / mi)
shoes: Asics Gel Landreth II

34F (23F), sunny, breezy - 1/2 Pig training group run in Glendale. Missed the front group, who changed route and went to Winton Woods, so ran with Giles around Glenwood Gardens, a new Hamilton Co. park. I printed and ran with a 1:5000 aerial photo of the park, thinking I might get to venture off trails. Well, I didn't do much exploring, but it was still nice to be running with something.

In terms of orienteering potential, I guess I'd rate it as probable for Sprints. It's slightly larger than A4 size at 1:5000 (topo), with a decent trail network, but it's about 50/50 open/woods. Mill Creek runs thru it, along which is most of the wooded sections. The prairie/grassland areas are rather flat and featureless, aside from single trees and a couple lakes. The biggest strike against the park is probably its proxemity to Winton Woods. You can head W along Mill Creek to get to the Dam at WW. So if we aren't allow to O' at WW, then I doubt we'll get permission to go off trail at Glenwood. The open flatlands would be an excellent place for me to practice my compass bearing and pacing though...

Cycling (Stationary) 45:00 [2] 15.8 mi (21.1 mph)
weight:56.5kg

Level 10, Random, 435c.

Strength (Weights) 28:00 [3]

Hips, lower back, and abs. on the machines.
Then ankles and core at home.

Stretching warm up/down 6:00 [1]

Lower L shin area is sore still from that treadmill run Friday. I can't decide if my legs are complaining because of the new shoes or the old shoes. Hope it gets better soon...

Friday Apr 6, 2007 #

Cycling (Stationary) 30:00 [2] 10.22 mi (20.4 mph)
weight:56.6kg

Level 11, Hills, 281c.
As a warm up for the run.

Running (Treadmill) 32:00 [2] 4.05 mi (7:54 / mi)
shoes: Pearl iZumi Float

Level 5, Hills, @7.6mph, 420c.

Running warm up/down (Treadmill) 5:00 [1] 0.45 mi (11:07 / mi)
shoes: Pearl iZumi Float

Cool down portion, 43c.
Lower L shin is a bit sore afterwards, hmm...

Strength 28:00 [2]

Ankles, core, and upper body.

Stretching warm up/down 5:00 [1]

Thursday Apr 5, 2007 #

Running warm up/down (Track) 17:41 [1] 2.0 mi (8:50 / mi)
shoes: Asics Gel Landreth II

1 mi. warm up - 8:44
1 mi. cool down - 8:57

Speed/Track intervals (800s) 14:49 [4] 4.0 km (3:42 / km)
shoes: Asics Gel Landreth II

38F (29F), cloudy, 20mph wind - Speedwork with JFT group at WH track. Only did half of the supposed workout due to the taper. Not so much fun running in the cold wind.

5x800m (w/ 75s recovery):
2:58.63 (75.42)
2:58.33 (75.15)
2:57.84 (75.31)
2:57.04 (75.25)
2:56.99 (75.46)

Speed/Track intervals (Strides) 5:09 [3] 1.2 km (4:17 / km)
shoes: Asics Gel Landreth II

10x100m strides (w/ 20m recovery).

Running (Track) 6:16 [1] 0.75 km (8:21 / km)
shoes: Asics Gel Landreth II

Recoveries inbetween intervals.

Stretching warm up/down 6:00 [1]

Strength 20:00 [2]

Ankles and core.

Wednesday Apr 4, 2007 #

Cycling (Stationary) 1:00:00 [2] 21.12 mi (21.1 mph)
weight:56.2kg

Level 11, Hills, 582c.
Feeling a bit sluggish today, so just an easy spin on the bike. I think I need to eat more...

On the different note, it seems Winter isn't quite ready to go away. Temps have dropped 40F compared to yesterday! I swear I even felt drops of flurries hitting my face when I got out of the car this evening! Or perhaps it was just the petals of those white flowers (dogwood?) that's been embattled by the storm?

Strength 28:00 [2]

Ankles, core, and upper body.

Stretching warm up/down 2:00 [1]

Tuesday Apr 3, 2007 #

Running (Road) 57:18 [1] 6.0 mi (9:33 / mi)
shoes: Asics Gel Cumulus VII

Mid 60s, thunderstorm, wind - 1/2 Pig training group run from the Spot. Just an easy out-and-back to East HP (along Erie). Lovely conditions, with the rain, the wind, and the lightning! NOT! Got pretty soaking wet, but at the least it wasn't freezing, yet. A few hardy souls came out despite the weather threats. I mostly ran easy with Dan and Jim. A short recovery run for me.

28:13 out, 29:05 back.

Monday Apr 2, 2007 #

Note
(rest day)

A rest day is in order after the recent high volumes/mileages.

Strength 28:45 [2]

Ankles, core, and upper body.

Stretching warm up/down 4:00 [1]

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