Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: hkleaf

In the 7 days ending May 4, 2007:

activity

time

miles

Cycling

2:43:00

42.86

(15.8/h)

68.98

(25.4/h)

Running

1:52:03

13.2

(8:29)

21.24

(5:16)

Hiking

1:06:00

5.13

(12:52)

8.25

(8:00)

Orienteering

1:03:00

5.46

(11:33)

8.78

(7:11)

355

25 /

29c

86%

Strength

40:00

Stretching

28:17

Speed/Track

18:09

2.75

(6:37)

4.42

(4:06)

Total

8:10:29

69.39

111.67

355

25 /

29c

86%

averages - weight:56.7kg

3:33

0:00

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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.

Saturday Apr 28, 2007 #

Event: ICO Story-Middle Fork

Event: West Point A-Meet

Running (Road) 49:15 [2] 6.0 mi (8:13 / mi)
shoes: Pearl iZumi Float

Low 50s and rising, partly cloudy - 1/2 Pig Training group run. Checked out the start and finish area while running the first 4.5mi or so of the course. Nice day.

Orienteering tempo 17:57 [4] *** 2.9 km (6:11 / km) +150m 4:55 / km
spiked:13/14c shoes: Icebug MR BUGrip

60s, sunny - After breakfast, went over to Burnet to re-run the Pig sprint. Tried out some different routes this time. Will have to compare splits to see if any of them were faster. As the leafs are now out, visibility and runnability in the forest aren't as great anymore. Overall didn't have too much problem, other than legs not able to run fast that is. Slighty overran #3 but quickly corrected.

***Something's messed up with my splits. I wonder if I accidentally hit stop (on a fall) enroute to #12 because I don't think I was running THAT fast.

Orienteering tempo 25:35 [4] *** 2.9 km (8:49 / km) +140m 7:06 / km
spiked:12/15c shoes: Icebug MR BUGrip

Upper 60s, sunny - Sprint at French Park. Getting hotter and running on tired legs. Again, things look a little different with the leafs out. A ton more mistake this time around, which was disappointing.

Had a bit of trouble starting off, not able to find the patch of white forest as quickly. Then messed up #2 pretty bad. I turned into the woods 15m too soon, thinking a game trail was the one mapped. Fought with a bunch of green and banged my head a few times on low hanging branches before bailing out back to the vehicle track. I did better at #4 this time, though still drifted further left than expected. At least I spotted the rootstock at the trail junction. One trail appears more prominent than the other, but the map doesn't show that. #7 looks a bit funny - thought the reentrant looked more like a depression, but I could've been at the wrong place. Then I screwed up #8 - followed the indistinct trail to the ditch, but I was a bit high. Perhaps the vegetation obscured my view, I just couldn't find the ditch junction. Went down to the fench/ditch crossing and back up, still no luck. Fighting thru the green to #9 wasn't a smart idea either. Think my head wasn't quite into it.

Hiking 1:06:00 [1] *** 8.25 km (8:00 / km)
shoes: Icebug MR BUGrip

Low 70s, partly cloudy, warm and sticky - Got some lunch after the sprints, then headed over to Middle Creek to have a look around. Had all the intentions to do an orienteering exercise, by picking out various features on the map and running to them, but my enthusiasm was quickly zapped by the ickiness of the conditions. The woods looked nice enough. I was just surprised to be running into spider webs everywhere. It was very uncomfortable to run with the strands hanging all over my arms, legs, and face. So after a while, I decided to stick with trails mostly and just check out the different areas of the map. This wasn't much of an improvement either, as the horse trails are quite soft and muddy. Finally called it quits after an hour. Didn't get to check out the N and SW parts of the map. Perhaps next time.

*note - the map printed out real purplish. I wonder what I need to do in order to get the colors right?

Stretching warm up/down 15:00 [1]

Various stretching throughout the day.

Strength 40:00 [2]

Lots of upper body workout doing yard work in the early evening. I'm drained.

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