Training Log Archive: hkleafIn the 7 days ending Sep 10, 2006:
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Sunday Sep 10, 2006 #
Note
(sick) (rest day)
Feeling like crap all day with congestion and a bit of a headache. Maybe it's allergies? Anyhow, it was going to be a rest day after so much running the last 2 days.
Saturday Sep 9, 2006 #
Running warm up/down (Mixed Trail/Terrain) 27:20 [2] *** 3.29 km (8:18 / km) +100m 7:13 / km
shoes: Silva O' Spikes (Rubber)
Nice day out. Met cedarcreek over at McFarlan Woods in the afternoon for a bit of O' training. The purpose was mainly to try out his thumb compass to see how I like it, and also to prepare somewhat for the Sprint Finals next week.
Our plan was almost spoiled by this "little" guy:
So the whole time I was keeping an eye out for Little Red, but there was not another soul but the two of us in the woods today. :)
Anyway, this was my warm up run with the map and thumb compass (trying to get acclimated) while cedarcreek hung some tapes for the courses (3 loops).
McFarlan is not a huge park, but it has one very intricate area of karst terrain. The fact that it's so conveniently close to the city also makes it appealing. To avoid excessive climb, we hiked from the car down and up to this specific section of the map. The karst landscape, coupled with a fairly dense trail network made map reading quite difficult/intense at speed. This really made for a perfect sprint training session!
*will verify distance and climb later.
Our plan was almost spoiled by this "little" guy:
So the whole time I was keeping an eye out for Little Red, but there was not another soul but the two of us in the woods today. :)
Anyway, this was my warm up run with the map and thumb compass (trying to get acclimated) while cedarcreek hung some tapes for the courses (3 loops).
McFarlan is not a huge park, but it has one very intricate area of karst terrain. The fact that it's so conveniently close to the city also makes it appealing. To avoid excessive climb, we hiked from the car down and up to this specific section of the map. The karst landscape, coupled with a fairly dense trail network made map reading quite difficult/intense at speed. This really made for a perfect sprint training session!
*will verify distance and climb later.
Orienteering 13:41 [3] **** 2.02 km (6:46 / km) +45m 6:06 / km
spiked:5/7c shoes: Silva O' Spikes (Rubber)
1st loop: straight line distance = 1655m
This was supposed to be the hardest one, but I slowed down enough so that I didn't run into too much problem. Two minor blemishes. Going to #4, instead of taking the straight or slightly R approach, I followed the path too far south. Luckily, I recognized the mistake soon enough and attacked from the root stock S of control circle. Then 3/4 of the way to #5, I got a bit confused by the trail and hesitated, losing perhaps 15-20s.
Splits: (1)1:52 (2)1:23 (3)2:47 (4)1:38 (5)4:25 (6)54 (F)42
This was supposed to be the hardest one, but I slowed down enough so that I didn't run into too much problem. Two minor blemishes. Going to #4, instead of taking the straight or slightly R approach, I followed the path too far south. Luckily, I recognized the mistake soon enough and attacked from the root stock S of control circle. Then 3/4 of the way to #5, I got a bit confused by the trail and hesitated, losing perhaps 15-20s.
Splits: (1)1:52 (2)1:23 (3)2:47 (4)1:38 (5)4:25 (6)54 (F)42
Orienteering 18:19 [3] **** 2.36 km (7:46 / km) +70m 6:46 / km
spiked:6/8c shoes: Silva O' Spikes (Rubber)
2nd loop: straight line distance = 1775m
Trouble starting out to #1 pretty much killed the time. I overran it to the right (may have just not seen the tape) and had to come back for it. Then a bit slow orienting the map with the thumb compass heading out to #2. On the way to #4, I got to the trail bend just S of it without problem, but then slowed down and hesitated more than I'd like finding the control. To #5, I thought about cutting through the green but ended up stuck to the trail around instead. I got off at the junction near the picnic tables and went straight for the control. The rest was fine.
Splits: (1)2:24 (2)1:18 (3)55 (4)4:12 (5)3:24 (6)2:31 (7)51 (F)2:43
Trouble starting out to #1 pretty much killed the time. I overran it to the right (may have just not seen the tape) and had to come back for it. Then a bit slow orienting the map with the thumb compass heading out to #2. On the way to #4, I got to the trail bend just S of it without problem, but then slowed down and hesitated more than I'd like finding the control. To #5, I thought about cutting through the green but ended up stuck to the trail around instead. I got off at the junction near the picnic tables and went straight for the control. The rest was fine.
Splits: (1)2:24 (2)1:18 (3)55 (4)4:12 (5)3:24 (6)2:31 (7)51 (F)2:43
Orienteering 8:43 [3] **** 1.39 km (6:16 / km) +40m 5:29 / km
spiked:6/7c shoes: Silva O' Spikes (Rubber)
3rd loop: straight line distance = 1160m
This was the shortest of the three. My time was pretty fast mostly due to familiarity with the terrain and map by now. I was maybe a bit slower starting out to #1, as I took extra caution to going in the right direction. After that, it was smooth sailing all the way through #6. Then going back to the finish control, I got over-confident and just ran too fast for my own good. As the result, I wasn't translating between terrain and map well enough and made a wrong turn in mid-leg, losing maybe 10-15s.
Splits: (1)1:13 (2)2:31 (3)43 (4)52 (5)37 (6)1:16 (F)1:28
This was the shortest of the three. My time was pretty fast mostly due to familiarity with the terrain and map by now. I was maybe a bit slower starting out to #1, as I took extra caution to going in the right direction. After that, it was smooth sailing all the way through #6. Then going back to the finish control, I got over-confident and just ran too fast for my own good. As the result, I wasn't translating between terrain and map well enough and made a wrong turn in mid-leg, losing maybe 10-15s.
Splits: (1)1:13 (2)2:31 (3)43 (4)52 (5)37 (6)1:16 (F)1:28
Stretching warm up/down 4:00 [1]
Just a quick stretch after the warm up run. I sort of neglected the cool down stretch, which is bad. Need to make a more conscious effort about that.
Hiking warm up/down 15:00 [1] 1.33 km (11:17 / km) +45m 9:39 / km
shoes: Silva O' Spikes (Rubber)
Walk back to the car afterwards. Since I didn't do a cool down jog, this somewhat served the purpose of loosening up the legs. Time is a rough guess.
Friday Sep 8, 2006 #
Soccer (Indoor Game) 22:00 [4]
shoes: Adidas Absolion TRX FG David B
Well, since the groin has been doing better all week, I decided to give it a go tonight. I was under control almost the whole time. On the few occasions where I made some sudden stops and cuts, it was at least strong enough to withstood them. :)
Since I can't play next week, the groin should be in good shape for the game in 2 weeks.
Oh, and our team lost 1-2 tonight. Defensive lapses were costly. Certainly missed our 2 lead girls on offense.
Since I can't play next week, the groin should be in good shape for the game in 2 weeks.
Oh, and our team lost 1-2 tonight. Defensive lapses were costly. Certainly missed our 2 lead girls on offense.
Stretching warm up/down 10:00 [1]
Before and after the game.
Thursday Sep 7, 2006 #
Cycling (Stationary) 45:00 [2] 13.52 mi (18.0 mph)
max:149 weight:57.1kg
Level 10, Hills.
Strength (Weights) 15:00 [3]
Upper body, back, abs.
Wednesday Sep 6, 2006 #
Cycling (Stationary) 45:00 [3] 16.44 mi (21.9 mph)
max:163 weight:57.2kg
Level 7, Manual, @100rpm.
Strength (Weights) 21:03 [3]
Hips & upper legs.
Note
Forgot to mention that the groin is feeling fine today, so that's an encouraging improvement. :) Now I can resume some light (straight ahead type) running.
Tuesday Sep 5, 2006 #
Running (Road) 35:30 [3] 4.38 mi (8:06 / mi)
shoes: Asics Gel Cumulus VII
Since the groin has been feeling better the last couple days, I decided to test it out a little. Ran the hilly loop with the group from the Spot. Didn't try to push the pace, but the hills were enough to make it a level 3 effort. I could feel the groin a couple of times at the beginning (not enough warm up?) but then it was fine 10 minutes or so into the run. Will ice it tonight and see how it responds tomorrow.
Stretching warm up/down 8:00 [1]
Put in a good stretch after the run.
Monday Sep 4, 2006 #
Note
(rest day)
Another day without real training, but it was far from a "rest" day as I spent several hours outside doing yard work and handwashing all the cars. The groin was fine going up and down the slopes with the push mower, but my arms and mid-section are definitely tired.