Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: hkleaf

In the 7 days ending Mar 29, 2009:

activity

time

miles

Orienteering

7:12:48

28.69

(15:05)

46.17

(9:22)

1510

95 /

127c

74%

Spinning

2:30:00

Strength

2:13:00

Stretching

1:15:00

Running

50:00

3.67

(13:38)

5.9

(8:28)

Rowing

21:30

3.11

(6:55)

5.0

(4:18)

Total

14:22:18

35.46

57.07

1510

95 /

127c

74%

[1-5]

13:07:18

2:41

0:00

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Sunday Mar 29, 2009 #

Note

Back to Pig country now... A bit ironic that the sun finally came out to bid us farewell to BWI, then rain started falling again as I stood on the apron waiting to board the plane. Still it was in the mid 60s. Landing at CVG, it was the same grey, misty condition greeting me, only now the temps are in the mid 30s! Time now for some recovery. Hopefully I'll have time to fill in details from the weekend races soon.

Running warm up/down (Trail) 10:00 [1] 1.0 mi (10:00 / mi)
shoes: Inov-8 Mudclaw O'330

Warm up before the Long race.

Stretching warm up/down 10:00 [0]

Before my start, and a little bit here and there throughout the afternoon while waiting at the airport.

Orienteering race (A-Meet Classic) 1:39:43 [4] *** 14.28 km (6:59 / km) +425m 6:05 / km
ahr:159 max:182 spiked:20/23c shoes: Inov-8 Mudclaw O'330

QOC Ran-it Granite A-Meet - Patapsco Valley State Park, Granite, Maryland.
Blue Course: 11.8km, 23c, 425m (1:10 000, 5m)
Course Setter: Ted Good
~50F, overcast, drizzly

Blue Day 2 - Splits

Saturday Mar 28, 2009 #

Running warm up/down (Grass) 20:00 [1] 1.33 mi (15:00 / mi)
shoes: VJ Integrator

Warm ups for Middle in the morning, and Sprint Relay in the afternoon.

Stretching warm up/down 15:00 [0]

Various times of the day. Once again fell asleep stretching before bed!

Orienteering race (A-Meet Middle) 39:30 [4] *** 5.7 km (6:56 / km) +220m 5:49 / km
ahr:173 max:189 spiked:13/15c shoes: VJ Integrator

QOC Ran-it Granite A-Meet - Patapsco Valley State Park & Bon Secours Spiritual Center, Marriottsville, Maryland.
Blue Course: 5.2km, 15c, 215m (1:10 000, 5m)
Course Setter: Ted Good
49F, drizzly

Orienteering race (Sprint Relay) 17:40 [5] *** 3.46 km (5:06 / km) +95m 4:29 / km
ahr:181 max:191 spiked:13/15c shoes: VJ Integrator

QOC Ran-it Granite A-Meet - Patapsco Valley State Park & Bon Secours Spiritual Center, Marriottsville, Maryland.
Sprint Relay Blue: 3.0km, 15c, 90m (1:5 000, 5m)
Course Setter: Ted Good
49F, drizzly

Blue Day 1 - Splits

Sprint Relay Blue - Splits

Friday Mar 27, 2009 #

Event: Ran-it Granite

Running warm up/down 20:00 [1] 1.33 mi (15:00 / mi)
shoes: VJ Integrator

Brief warm ups for each of the sprints. I was trying to minimize the impact on the knee, yet still get the body warm, legs loose, and HR up. So this involved some light jogging, same in place, hopping, and some general swinging of the limps.

Stretching warm up/down 15:00 [0]

For both sprints, and also just before bedtime. I actually managed to fall asleep while stretching!

Orienteering race (Sprint) 17:48 [4] *** 2.8 km (6:21 / km) +100m 5:24 / km
ahr:174 max:186 spiked:14/16c shoes: VJ Integrator

QOC Ran-it Granite A-Meet - Patapsco Valley State Park, McKeldin Area, Granite, Maryland.
Sprint 1: 2.5km, 16c, 95m (1:5000, 5m)
~60F, mostly sunny

Orienteering race (Sprint) 14:02 [4] *** 2.52 km (5:34 / km) +85m 4:46 / km
ahr:177 max:193 spiked:11/11c shoes: VJ Integrator

QOC Ran-it Granite A-Meet - Patapsco Valley State Park, McKeldin Area, Granite, Maryland.
Sprint 2: 2.4km, 11c, 75m (1:5000, 5m)
~60F, mostly sunny

Orienteering 47:16 [1] *** 2.3 km (20:33 / km) +130m 16:01 / km
ahr:109 max:134 spiked:8/8c shoes: VJ Integrator

Walking around on the model map with Ian. We checked out various mapped features and discussed which of them may be useful for navigation during the Middle and Long races. Knee was a little sore at times, but we kept things at walking pace, so it was fine.

Sprint 1 - Splits

Sprint 2 - Splits

Thursday Mar 26, 2009 #

Rowing (Ergometer) 21:30 [2] 5.0 km (4:18 / km)
ahr:154 max:165

Avg. 2:09, @6, 308c.

Strength (Calisthenics) 14:00 [2]

Core

Spinning 45:00 [2]
ahr:139 max:159 shoes: Forte CR310

Reaching into my memory bank and thinking about some of the good races I've had in the past. Trying to capture that feeling again, and visualizing what worked. It seems there's a pattern of having one bad leg somewhere along the course that'd ruin an otherwise solid performance. I'll have to come up with a better strategy of dealing with this issue in the next few days.

Stretching warm up/down 5:00 [0]

Wednesday Mar 25, 2009 #

Orienteering (Vetting) 1:00:00 [1] *** 3.86 km (15:33 / km) +75m 14:10 / km
ahr:101 max:142 21c shoes: Icebug MR BUGrip

56F, cloudy, occasional mist - Checking control locations at Burnet Woods. With the heavy rain earlier, things were a bit soggy, muddy, and slippery. The main task was just verifying the locations, and identifying potential problems. Didn't have time to do any test running. Ike definitely left its impression is parts of the park, but there are still some fast running to be had given the right route choice.
Was out for ~76min. Time here is discounted for lots of standing around checking map/features.

Spinning intervals 45:00 [3]
ahr:148 max:174 shoes: Asics Gel-Trail Attack 3

Did 4x4min intervals @ near threshold, with a brief warm up and cool down. It took 5min+ for the HR to reach target zone, thus the lower avg. shown for the workout.

Strength (PT Exercises) 28:00 [2]

L-side plus push-ups and sit-ups.

Stretching warm up/down 10:00 [0]

Tuesday Mar 24, 2009 #

Orienteering (Vetting) 1:26:49 [2] *** 5.75 km (15:06 / km) +100m 13:53 / km
ahr:121 max:169 shoes: Icebug MR BUGrip

72F, cloudy - Vetting courses at McFarlan. Checking out various legs on the advanced course. Also spent a bit of time field checking and noting minor map corrections. Did this mostly in walking pace, with some brief jogging here and there. L-knee seem to be responding fine so far.

Finally had time to wander over the newly bulldozed area. I don't know what they plan to put in there, but it could be a new park entrance with playground and parking? On my way out (at dusk), saw 8-10 deers grazing by Maple Ridge.

Strength (PT Exercises) 1:05:00 [3]

Leg press @120# (3x15)
Hamstring curls @70# (3x15)
Squats w/ 12.5# dumbbells on upside down Bosu (3x15)
Side steps w/ blue band (6 lengths)
'Monster' walk w/ blue band (6 lengths)
Single leg jumps landing on Bosu (3x15)
Two-legged hops on the spot (3x30)
Two-legged hops forward and back (3x30)
Two-legged hops side to side (3x30)
Single-leg (left) hops on the spot (3x30)
Single-leg (left) hops forward and back (3x30)
Single-leg (left) hops side to side (3x30)
Side jumps w/ black tubing (3x15)
Standing knee extension w/ black tubing (3x15)
Lunges w/ 12.5# dumbbells (4x30 ~ equivalent to 4 lengths)

Stretching warm up/down 10:00 [0]

Monday Mar 23, 2009 #

Orienteering (Vetting) 50:00 [3] *** 5.5 km (9:05 / km) +280m 7:15 / km
ahr:158 max:185 spiked:16/18c shoes: Icebug MR BUGrip

65F, sunny - Test running the Red course at McFarlan. No major issues, as I wasn't running very fast. I also wasn't reading/planning ahead very well, resulting in some hesitations. Forgot my knee brace at home, but it was fine.

Spinning 1:00:00 [2] **
ahr:143 max:157 shoes: Asics Gel-Trail Attack 3

Wanted a little more cardio work, but without impact on the knee. Studying the McFarlan courses, looking at route choice options and trying to spot any potential problems.

Strength (PT Exercises) 26:00 [2]

L-side, plus push-ups.

Stretching warm up/down 10:00 [0]

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