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Training Log Archive: hkleaf

In the 7 days ending Nov 13, 2006:

activity

time

miles

Cycling

3:35:00

72.99

(20.4/h)

117.47

(32.8/h)

Running

1:44:00

11.33

(9:11)

18.24

(5:42)

210

Orienteering

1:30:25

X-Training

1:02:30

5.99

(10:26)

9.64

(6:29)

Stretching

33:10

Speed/Track

29:14

4.56

(6:25)

7.34

(3:59)

Total

8:54:19

94.87

152.68

210

averages - weight:56.7kg

2:02

0:00

» now

Monday Nov 13, 2006 #

Cycling (Stationary) 45:00 [2] 17.19 mi (22.9 mph)
weight:57.7kg

Level 7, Manual.
Injuries aside, legs feel exceptionally fresh tonight.

Sunday Nov 12, 2006 #

Cycling (Stationary) 1:00:00 [2] 21.09 mi (21.1 mph)
weight:57kg

Level 7, Manual.
On the recumbent Life Fitness bike. Maybe I didn't set the seat right, but my butt got tired sitting there.

X-Training (Elliptical) 27:30 [3] 2.75 mi (10:00 / mi)

On the Life Fitness machine.
Manual setting, Level 10 for 5 mins then the rest at Level 8. Averaged ~90rpm.

Note

Ankle status: still slightly swollen, but the soreness has subsided thanks to the NSAID.

Saturday Nov 11, 2006 #

Event: ICO Camp Ransburg

Event: BATONA 500

Running warm up/down (Gravel) 10:00 [1] 1.05 mi (9:31 / mi)
shoes: Silva O' Spikes (Rubber)

Quick warm up before race to loosen up the legs.

Orienteering race (Club Meet) 1:30:25 [3]
(injured) shoes: Silva O' Spikes (Rubber)

ICO Event - Camp Ransburg
Blue course

A very good day for me, besides badly twisting my R ankle. More details later.

C • Ouch! 2

Running warm up/down (Gravel) 10:35 [1] 1.11 mi (9:32 / mi)
shoes: Silva O' Spikes (Rubber)

Cool down after race. Stepping gingerly to avoid further turning the ankle.

Stretching warm up/down 4:06 [1]

Blue - Splits

Friday Nov 10, 2006 #

X-Training hills (Elliptical) 35:00 [3] 5.21 km (6:43 / km)
weight:56kg

#4 (Hill Climbing) workout on the Precor. Only had time for a short one before I had to leave for a surprise birthday party. It was a good cardio workout though, at least I was sweating a bunch. Was able to keep it in the 180-200spm range until the last big hill where I ran out of steam near the end. Had to lower the intensity in order to continue at the comfortable level.

Note

So, there's an unofficial ranking of the local runners in the Tri-state region. It's done by a local running store Bob Roncker's Running Spot, and only reflects performances from the last few months, but I was surprised when someone told me that my name is on there at #12 in my age group!

I know I'm not that fast when compared to the really fast runners, but it was neat to see my name on the rankings.

To find out more about the ranking methodology, click here.

Thursday Nov 9, 2006 #

Running warm up/down (Track) 19:22 [2] 3.6 km (5:23 / km)
shoes: Asics Gel Landreth II

8:06 – 4 laps warm up
2:09 – 1 lap recovery
2:12 – 1 lap recovery
6:55 – 3 laps cool down

Speed/Track intervals 15:55 [4] 4.7 km (3:23 / km)
shoes: Asics Gel Landreth II

67F, clear - an actual fall-like day for a change! Though it felt cooler than that during the run.

Small turnout at the Norwood track - only 6 of us - but still a good workout nonetheless.
---------------------------------------------------------------------------
Warm up, strides, 10x160m, recovery, strides, 8x200m, recovery, strides, 5x300m, cool down.
---------------------------------------------------------------------------
Splits for 160s (w/ 40m rest)
33.89 (24.89)
34.33 (26.31)
34.25 (22.40)
32.21 (27.08)
31.81 (23.23)
33.63 (24.71)
33.14 (27.37)
33.34 (30.41)
32.38 (27.67)
32.81 -
Times seemed slow for some reason.

Splits for 200s (w/ 50m rest)
40.32 (36.20)
41.43 (39.51)
40.29 (35.11)
43.94 (35.76) Ran into a girl who bolted onto the track from the infield without looking
40.19 (33.87)
40.02 (43.17)
40.40 (39.20)
38.05 -
Good consistency other than one.

Splits for 300s (w/ 65m rest)
61.36 (57.87)
60.18 (57.45)
59.59 (53.82)
59.04 (??.??) Memory full on my watch!
58.?? -
Not sure why I kept running faster? Should've been more disciplined w/ my pacing.

I ran all of them at a steady pace (10% faster than 5k race pace), no hard sprints. L groin a slightly sore when I got home.

Speed/Track intervals (Strides) 13:19 [3] 2.64 km (5:03 / km)
shoes: Asics Gel Landreth II

A total of 22x100m strides, with 20m recovery for each.
6:02 – 10x100m strides
3:40 – 6x100m strides
3:37 – 6x100m strides

Running warm up/down (Track) 12:01 [1] 0.91 km (13:12 / km)
shoes: Asics Gel Landreth II

In-between intervals.

Stretching warm up/down 11:34 [1]

Afterwards. Legs felt a bit tight.

Cycling (Stationary) 45:00 [2] 14.1 mi (18.8 mph)
weight:56kg

Level 10, Manual.
While watching the last 1/3 of Poseidon.

Cycling warm up/down (Stationary) 5:00 [1] 1.34 mi (16.1 mph)

Cool down.

Wednesday Nov 8, 2006 #

Cycling (Stationary) 1:00:00 [2] 19.27 mi (19.3 mph)
weight:57kg

Level 10, Hills.

Stretching warm up/down 8:30 [1]

Afterwards.

Tuesday Nov 7, 2006 #

Running (Road) 52:02 [2] 6.37 mi (8:10 / mi) +210m 7:25 / mi
shoes: Asics Gel Cumulus VII

57F - shorts and t-shirt kind of weather, but I wore my gloves. Streets still wet from the rain.
Easy run with the group. Did 4x hill repeats around Rookwood. I didn't run with the fast group though, instead taking it easy as a recovery. Legs still slightly sore at places, but feeling better today.

Stretching warm up/down 9:00 [1]

Post-run stretch.

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