Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: hkleaf

In the 7 days ending May 7, 2007:

	activity	#	time	miles		km		+m
	Running	5	3:45:30	28.51	(7:55)	45.88	(4:55)
	Orienteering	2	2:03:14	5.29		8.52		305
	Cycling	1	1:20:00	21.86	(16.4/h)	35.18	(26.4/h)
	Stretching	4	19:17
	Speed/Track	1	18:09	2.75	(6:37)	4.42	(4:06)
	Total	6	7:46:10	58.41		94.0		305
averages - weight:56.7kg

2:33

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Monday May 7, 2007 #

Note
(rest day)

Scheduled rest day.

Sunday May 6, 2007 #

Event: Flying Pig Marathon

Running warm up/down (Road) 8:40 [2] 0.86 mi (10:05 / mi)
shoes: Brooks Glycerin 4

Warm up jog from my car to PBS (start of the race) and meet with the group.

Running race (Road) 1:35:21 [3] 13.1 mi (7:17 / mi)
shoes: Brooks Glycerin 4

The Pig Half - Didn't race it for myself, as I was fulfilling my coaching duties and running people in. Will write more later.

Running (Road) 47:30 [2] 5.84 mi (8:08 / mi)
shoes: Brooks Glycerin 4

After finishing myself, went back out on the course to cheer on the group. This included running in a few of the folks. Time is a combined total of the multiple runs.

Stretching warm up/down 2:00 [1]

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.

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