Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: hkleaf

In the 7 days ending Apr 7, 2008:

activity

time

miles

Orienteering

2:56:46

12.51

(14:08)

20.14

(8:47)

269

23 /

26c

88%

Running

1:25:27

11.38

(7:31)

18.32

(4:40)

X-Training

50:00

6.47

(7:44)

10.41

(4:48)

Stretching

40:00

Swimming

15:00

0.48

(30:57)

0.78

(19:14)

Rowing

8:34

1.24

(6:54)

2.0

(4:17)

Total

6:15:47

32.09

51.65

269

23 /

26c

88%

[1-5]

5:35:47

averages - weight:56.4kg

1:46

0:00

» now

Monday Apr 7, 2008 #

Note
weight:55.8kg (rest day)

Scheduled rest day. I think I felt asleep on the floor while trying to stretch! Pretty much sore everywhere! Legs aren't too bad, but shoulders are worse. I apparently also got a bit sunburned from yesterday. And the lack of appetite and proper nutritions over the weekend is showing itself on the scale.

Stretching warm up/down 10:00 [0]

Hamstrings are real tight. Gluts/hips are sore.

Saturday Apr 5, 2008 #

Red/Blue Sprint 1 - Splits

Red/Blue Sprint 2 - Splits

Friday Apr 4, 2008 #

Event: Flying Pig XII

Orienteering 28:52 [2] *** 2.78 mi (10:23 / mi) +69m 9:38 / mi
ahr:146 max:170 weight:56.7kg shoes: VJ Integrator

Upper 50s, cloudy - Ran over from the event center to the model map (~.75mi each way) for a warm up. Lucky for me the rain had stopped. Due to time constraints, I skipped the 3 western most controls. Didn't gain much insightful knowledge about the map, but took note of the honeysuckles in the medium green areas.

Running (Mixed Grass/Gravel) 11:11 [2] 1.25 mi (8:57 / mi)
ahr:144 max:155 shoes: VJ Integrator

After getting back from the model area, continued my warm up run to the start. Made it there with ~10min to spare.

Orienteering race (WRE Middle) 41:13 [5] *** 5.3 km (7:47 / km) +200m 6:33 / km
ahr:182 max:193 spiked:23/26c shoes: VJ Integrator

OCIN Flying Pig XII, WRE Middle - Rentschler Forest Preserve, Hamilton, Ohio.

Had a decent run for me out there. A fews mistakes, hesitations mostly, but the biggest of which was running from 15-17 unintentionally! Estimated time lost about 3+min. Obviously still has lots of room for improvement, but I think I'm moving in the right direction. I will add more detail when I get a chance.

Stretching warm up/down 10:00 [0]

Stuck around to help with take down and clean up a little, but felt too weak and tired to help with control pickups. Sorry Mike!

Blue - Short Pig/WRE - Splits

Thursday Apr 3, 2008 #

Rowing (Ergometer) 8:34 [3] 2.0 km (4:17 / km)
weight:56.5kg

To warm up.
Avg. 2:08.5, 25-27spm.

X-Training (Elliptical) 50:00 [3] ** 6.47 mi (7:44 / mi)

Level 10, Intervals, 624c.
It's been raining all day. Tried out one of the newer Precors. Not quite used to the motion. Similar to the bikes, I think I might like the old ones better.

Brought along some MU maps to study.

Swimming (Indoor) 15:00 [2] 0.78 km (19:14 / km)

Squeezed in a quick swim afterwards. 850yds. Felt good.

Stretching warm up/down 10:00 [0]

Wednesday Apr 2, 2008 #

Running (Mixed Road/Grass) 1:14:16 [3] 10.13 mi (7:20 / mi)
ahr:144 max:175 shoes: Brooks Glycerin 4

51F, mostly clear - Two dry days in the row! Pig training group run from the Spot. I guess people were feeling good as we kept a solid pace throughout. Near the end I added a couple extra miles on my own near MP pace. I wasn't exhausted, but definitely glad to be done.

Stretching warm up/down 10:00 [0]

Tuesday Apr 1, 2008 #

Orienteering (Vetting) 1:46:41 [2] 6.44 mi (16:34 / mi)
ahr:124 max:168 weight:56.7kg shoes: Icebug MR BUGrip

~50F, mostly cloudy, windy - Drove out to EF in the late afternoon to vet all the eastern controls. It's so much nice when it's not raining. There're still plenty of muddy spots, but footing actually wasn't bad. Finished up just as darkness fell. Total time spent was 2.25hrs.

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