Training Log Archive: hkleafIn the 7 days ending Mar 31, 2006:
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Friday Mar 31, 2006 #
Soccer (Indoor League) 22:00 [4]
(injured) shoes: Addidas Soccer Cleats
Physical game by the opposing team. Legs are just tired and sore from orienteering earlier. No unusual pain detected.
Running warm up/down (Road) 20:00 [1] 2.0 mi (10:00 / mi)
(injured) shoes: Silva O' Spikes (Rubber)
Orienteering race (A-Meet Middle Blue) 1:22:47 [4] **** 5.4 km (15:20 / km) +220m 12:44 / km
spiked:13/17c (injured) shoes: Silva O' Spikes (Rubber)
Rainy, wet, and muddy. Mild temperature (60s) though.
M21+ Blue - First time orienteering in 6 weeks, so my technique is very rusty. Had a very shaky start (taking 17:00 to find the first control!) but settled down once I warmed up to the environment. Had some poor route choices out there, just not mentally sharp to take advantage of what the terrain had to offer. Mistakes at 11, 12, and 13 towards the end of the course (mental fatigue?)
Left knee and IT Band seem okay after all the off-trail running and steep terrains at East Fork.
Stretching warm up/down 8:00 [1]
(injured)
Thursday Mar 30, 2006 #
Physical Therapy (11th Session) 2:00:00 [1]
(injured)
Hamstring is still tight!
Speed/Track intervals 43:00 [4] 8.8 km (4:53 / km)
(injured) shoes: Asics Gel Cumulus VII
8 - 100m strides
4 - 800m/1200m repeats at 3:45/km
90s rest after 800m (3:00)
105s rest after 1200m (4:30)
First time running hard without knee brace, but no discomfort felt.
Speed/Track warm up/down 30:00 [1] 2.5 mi (12:00 / mi)
(injured) shoes: Asics Gel Cumulus VII
1.0 mile cool down
Stretching 7:00 [1]
(injured)
Wednesday Mar 29, 2006 #
Note
(injured) (rest day)
Tuesday Mar 28, 2006 #
Physical Therapy (10th Session) 2:00:00 [1]
(injured)
Running (Road) 1:02:33 [3] 8.0 mi (7:49 / mi)
(injured) shoes: Asics Gel Cumulus VII
Group run. Started out slow, fast middle, then ease back at the end.
Running Spot --> Madison --> Victory Pkwy --> Park Ave. --> McMillan --> Woodburn --> Madison --> Erie --> Delta --> Observatory --> Madison --> Spot
Knee is feeling good, even after the 15k race on Sunday.
Stretching warm up/down 30:00 [1]
(injured)
Monday Mar 27, 2006 #
Note
(injured) (rest day)
Sunday Mar 26, 2006 #
Running warm up/down (Road) 15:00 [1] 1.5 mi (10:00 / mi)
(injured) shoes: Asics Gel Landreth II
Stretching warm up/down 25:00 [1]
(injured)
Running race (Road) 1:02:43 [5] 15.0 km (4:11 / km)
(injured) shoes: Asics Gel Landreth II
Results/photos
A bit chilly at the start, but slowly warmed up afterwards. It wasn't breezy, which was a plus.
Very hilly course from Downtown Cincy east to US 50. Turnaround at Delta and ran up and back down Torrence (big steep hill at mile 6), before heading west on US 50 back to Downtown.
Tried the Clif Blocs for the first time in a race - not bad, definitely easier to take than the GU. Posted a very good time. Started out a bit faster than planned (6:52) in the first mile, but settled into my own pace and relaxed through the middle stretch before the big hill. Passed up a bunch of people on Torrence, and was able to push hard to finish strong at the end. I'm surprised my average pace was better than my first mile pace!
Wore the knee brace. First big test for the knee and IT Band since I began PT sessions. Both held up just fine during the race. Had minimal tightness after shower and cool down.
Saturday Mar 25, 2006 #
Note
(injured) (rest day)