Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: hkleaf

In the 7 days ending May 5, 2007:

	activity	#	time	miles		km		+m
	Cycling	2	2:43:00	42.86	(15.8/h)	68.98	(25.4/h)
	Orienteering	2	2:03:14	5.29		8.52		305
	Running	5	1:20:49	9.45	(8:33)	15.21	(5:19)
	Speed/Track	1	18:09	2.75	(6:37)	4.42	(4:06)
	Stretching	3	17:17
	Total	6	6:42:29	60.35		97.12		305
averages - weight:56.7kg

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Saturday May 5, 2007 #

Running warm up/down (Mixed Gravel/Trail) 18:01 [2] 2.25 mi (8:00 / mi)
shoes: Asics Gel Cumulus VII

Warm up from parking to Start area (twice).

Orienteering race (A-Meet Middle) 55:40 [4] 5.54 km (10:03 / km) +240m 8:16 / km
shoes: VJ Integrator

SMOC US Team Trials

*more later

Orienteering (Controls Pick Up) 48:06 [1]
shoes: VJ Integrator

Stretching warm up/down 4:00 [1]

Pre-race stretch.

Day 2: Blue/Green - Splits

Friday May 4, 2007 #

Event: US Team Trials

Running warm up/down (Mixed Trail/Grass) 9:07 [1] 1.0 mi (9:07 / mi)
shoes: Icebug MR BUGrip

Warm up to the Start, and then some more around the call-up area.

Orienteering race (A-Meet Sprint) 19:28 [5] 2.98 km (6:32 / km) +65m 5:53 / km
shoes: Icebug MR BUGrip

SMOC US Team Trials

*more later

Stretching warm up/down 9:17 [1]

Pre-race stretch.

Sprint TT (Red/Blue) - Splits

Thursday May 3, 2007 #

Speed/Track tempo (Track) 13:09 [3] 2.0 mi (6:34 / mi)
shoes: Pearl iZumi Float

70F, sunny - WH track w/ JFT group. Final tune-up before Pig for them, easy jogging for me.

1mi warm up, strides, 2mi tempo, then 1mi cool down.

Brought some Ukraine maps with me to work on map reading at a faster pace. It was tough to pick out the details and distinguish positive vs. negative contours. This means I'll definitely have to slow down enough during TT if I want to stay in contact with the map.

Running warm up/down (Track) 17:19 [2] 2.0 mi (8:39 / mi)
shoes: Pearl iZumi Float

Speed/Track intervals (Strides) 5:00 [3] 1.2 km (4:10 / km)
shoes: Pearl iZumi Float

10x100m Strides, with 20m recovery.

Stretching warm up/down 4:00 [1]

Wednesday May 2, 2007 #

Cycling (Stationary) 1:20:00 [2] 21.86 mi (16.4 mph)
weight:56.7kg

Level 10, Hills, 712c.
While reading some maps of Ukraine.

Tuesday May 1, 2007 #

Running (Road) 29:32 [2] 3.46 mi (8:32 / mi)
shoes: Pearl iZumi Float

84F, sunny - 1/2 Pig training group run from the Levee. Short easy run as everyone's tapering for the race Sunday. There's no longer soreness or aches in my legs, but I can feel they're still not back to normal yet.

Monday Apr 30, 2007 #

Note
(rest day)

Scheduled rest day.

Sunday Apr 29, 2007 #

Cycling (Bike trail) 1:23:00 [2] 21.0 mi (15.2 mph)

75F, sunny - After staying up to watch the 10 mila coverage, my body was too tired to go orienteering this morning. So I slept in a bit and went for a late afternoon ride along the Little Miami Scenic Trail (from the Avoca Park trailhead) instead. Another nice day out. Quite a few folks on the trail, also saw several people fishing by the river. I rode past Ward's Corner (Camp Friedlander) and almost to Loveland, but turned back just before I-275 at the 45mi (to Yellow Spring?) marker.

Running warm up/down (Mixed Trail/Sand/Terrain) 6:50 [1] 0.74 mi (9:14 / mi)
shoes: Asics Gel Cumulus VII

After the bike ride, did a short little run to loosen up the legs. I ran down a trail that led out to the Little Miami River and ended, then down along the shore, up thru the flood plain terrain, and back to the car on trail.

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