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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: hkleaf

In the 7 days ending Oct 13, 2007:

activity # timemileskm+m
  Running4 4:06:34 27.14(9:05) 43.68(5:39) 868
  Cycling2 1:35:00 32.37(20.4/h) 52.09(32.9/h)
  Orienteering1 56:54 3.52(16:11) 5.66(10:03) 15811 /12c91%
  Soccer1 33:00
  Stretching5 32:00
  Strength1 23:00
  Speed/Track1 18:10 3.23(5:37) 5.2(3:30)
  Total6 8:24:38 66.26 106.64 102611 /12c91%
averages - weight:57.8kg

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Saturday Oct 13, 2007 #

Running long (Bike Trail) 1:18:31 [2] 10.0 mi (7:51 / mi) +278m 7:14 / mi
ahr:135 max:147 shoes: Brooks Glycerin 4

41F, foggy - 8am group run at Lunken. It's the last long run for those doing Columbus next week. We just ran the 5mi bike loop twice, first cw then ccw (39:26, 39:05). Started out with Josh, Laurie, and Cathy. Then with Steve who wanted to run easy and steady at 8min pace. Nice morning, if a bit cool (wore my gloves). Surprised to see so many people on the golf course. I wonder how they could even track their shots thru the thick fog.

Running warm up/down (Grass) 4:00 [1] 0.44 mi (9:00 / mi)
shoes: Icebug MR BUGrip

Brief warm up on the grass around the shelter house (start/finish) before the night-o. Legs felt sore and stiff.

Orienteering race (C-Meet Night) 56:54 [3] *** 5.66 km (10:03 / km) +158m 8:49 / km
ahr:150 max:174 spiked:11/12c (injured) shoes: Icebug MR BUGrip

NEOOC Night-O - Kendall Lake, Cuyahoga Valley National Park, Peninsula, Ohio.
Well Done "Wacko" Course: 4.2km, 215m, 12c. (1:7500, 5m)
Course Setter: Tong Fragge
50s?, clear

Cedarcreek and I drove up together for this event. He wanted to test out his new headlamp. I just wanted more time on a map. Plus, you don't often find a night-o event that uses the regular xc format! We arrived at a quarter after six. Lots of folks were already there.

I was pretty tired to begin with. Legs were stiff and sore (result of morning run + long drive). But that's ok since I don't expect to run fast at night anyway. It was completely dark when I started. I was slow and cautious to #1, just trying to get used to the map and my environs. Then en-route to #2, the injury occured. I slipped on a wet mossy log and fell. The result: I banged up my R shin and scraped up my L lower back. It was very painful. Luckily, a couple was around. They asked if I was ok. I said I'm not sure. Then I asked them to shine a light on my back, to check if I was bleeding badly. The stub I fell on gave me a few long scratches, but there's no punctures or anything serious. So I decided to march on, thanked them, and warned them to watch out for wet logs.

R shin was hurting a lot, so I was reduced to mostly walking, except for several trail portions. Because of the slower pace, I was able to keep in contact with the map much better. Things were going real well until the route to #10. I opted to go straight instead of around on the trail. About half way thru the leg I crossed a stream, made a wrong turn, and came out to the wrong open field. Things certainly didn't match up perfectly, but they were close enough and my brain chose to believe it! So I spent a considerable amount of time searching for the control on a wrong parallel ridge. For a claustrophobic moment, I even found myself trapped inside some dark green stuff, with seemingly impenetrable branches all around me! After who knows how long, I finally figured out what happened, yelled at myself for making such a dumb mistake, and proceeded to finish the rest of the course without incident.

The long drive back was pretty painful for my shin, but it was a fun night of orienteering. Looking at the course now, I wish there were more xc type legs. 4-5-6 were pretty much all trail with no other route choice, and they took up 1.32km (or 31.4%) of the course!

Stretching warm up/down 10:00 [1]

Post-run at Lunken, then before and after the night-o.

Friday Oct 12, 2007 #

Running (Mixed Trail/Road) 1:10:39 [2] 5.54 mi (12:45 / mi) +305m 10:53 / mi
ahr:133 max:173 shoes: Asics Gel-Trail Attack 3

50s, clear - Easy run at Mt. Airy, looking for the E trail again. Picked up where I left off last week and actually found the blazes this time. Needed my trusty headlamp to finish up, but I think I've got it figured out now. There were deers galore as usual. Still can't get used to the floating green eyes in the dark! Some folks were setting up props/equipments for the Haunted Trail near the Treehouse. I was glad they weren't ready yet, 'cos it may be kinda spooky to run thru the woods with halloween music and scary looking guys all around!

Strength (Weights) 23:00 [3]

Mostly core work, with a bit of legs thrown in.

Soccer (Indoor) 33:00 [4]
shoes: Adidas Absolion TRX FG David B

Shorthanded again (1 sub), so lots of running around for the guys. The team we were supposed to play only had 2 players show up. They recruited a team from the upper division to sub in, which made things tougher for us. We faired well, losing 3-5 in a closely contested match. I took one square in the face, and knocked heads with someone near the goal. Overall, I feel I'm starting to play better now.

Stretching warm up/down 10:00 [1]

Post-run as well as post-game. A bit tired now.

Thursday Oct 11, 2007 #

Running warm up/down (Track) 23:26 [2] 2.63 mi (8:55 / mi)
shoes: Pearl iZumi Float

60F, cloudy, moderate NW wind - Track workout at Withrow with JFT group. Only Joe, Laurie, Stefan, and Craig were there. They did some combination of 8-1-3-4 while I ran 10x400m. Warm up a mile (9:10), cool down 1.5mi (14:16).

Speed/Track intervals (400s) 12:39 [5] 4.0 km (3:10 / km)
ahr:168 max:184 shoes: Pearl iZumi Float

10x400m (w/ 75s rest): I ran these clockwise
75.23 -- 155/173 (75.97 -- 162/173)
76.58 -- 165/175 (76.32 -- 164/176)
76.98 -- 168/175 (76.20 -- 162/176)
76.85 -- 167/179 (76.12 -- 166/180)
75.85 -- 168/180 (76.17 -- 168/180)
75.03 -- 171/182 (76.04 -- 169/182)
77.26 -- 170/178 (75.03 -- 169/179)
74.40 -- 172/184 (75.80 -- 172/184)
76.77 -- 175/184 (75.75 -- 170/183)
74.25 -- 174/184 (76.08 -- 170/185) *ran with Craig

First time trying this workout. Fairly happy with the consistency, though I definitely don't have a good feel for the pace. It's easy to slow down if I don't pay attention.

Speed/Track intervals (Strides) 5:31 [3] 1.2 km (4:36 / km)
ahr:142 max:156 shoes: Pearl iZumi Float

10x100m strides (w/ 20m recovery)

Running (Track) 12:39 [1] 1.8 km (7:02 / km)
ahr:167 max:185 shoes: Pearl iZumi Float

Recovery portion between 400s. I just jogged to the other end of the straight away and back.

Stretching warm up/down 5:00 [1]

Afterwards. Went for a dip in the whirlpool at Craig's apt. That was good.

Wednesday Oct 10, 2007 #

Cycling (Stationary) 45:00 [2] 16.2 mi (21.6 mph)

Level 11, Hills, 446c.
After the JFT Oktoberfeast at Uncle Yip's! Yum. Feeling a bit better today.

Tuesday Oct 9, 2007 #

Running (Mixed Road/Grass) 57:19 [2] 7.41 mi (7:44 / mi) +285m 6:55 / mi
ahr:143 max:171 shoes: Pearl iZumi Float

70F, clear - Out-N-Back run from Crossroads (same as 7/17 & 9/11). Made it to Delta at 30:12, back in 27:07. Ran with Don, Joe, Megan, Laurie, and Cathy mostly. Still don't have much power in my legs.

Stretching warm up/down 5:00 [1]


Monday Oct 8, 2007 #

Cycling (Stationary) 50:00 [1] 16.17 mi (19.4 mph)

Level 11, Hills, 446c.
Easy recovery ride. Still tired.

Stretching warm up/down 2:00 [1]

Sunday Oct 7, 2007 #

(rest day)

Really wanted to run at Stonybrook today, but my body felt really beat. Gotta listen to it before I do something silly like injuring myself...

Weather note: another record heat day today, the 53rd 90-degree day of the year! Supposedly a big cold front is coming, so hopefully this is Summer's last gasp. I feel bad for those folks in Chicago having to run in extreme heat and humidity.

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