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Training Log Archive: hkleaf

In the 7 days ending Dec 13, 2008:

activity # timemileskm+m
  Cycling3 3:00:00 65.39(21.8/h) 105.24(35.1/h)
  Orienteering1 1:13:56 4.79(15:26) 7.71(9:35) 18827 /28c96%
  X-Training1 1:00:00 8.83(6:48) 14.21(4:13)
  Stretching4 40:00
  Strength3 35:00
  Total5 6:28:56 79.01 127.16 18827 /28c96%
  [1-5]5 5:48:56

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Saturday Dec 13, 2008 #

Orienteering race (C-Meet) 1:13:56 [2] *** 7.71 km (9:35 / km) +188m 8:33 / km
ahr:150 max:173 spiked:27/28c shoes: VJ Integrator

OCIN/TROL Event - Rentschler Forest (Timberhill), Hamilton, Ohio.
Red Course: 6.2km, 28c. (1:7500, 3m)
Course Setter: Pat Meehan
Upper 30s, mostly sunny

A revisit to the Flying Pig XII middle terrain. The access road to Timberhill is actually paved this time, with new parking lots by the cabins. There were again a full complement of courses, but Blue seemed too long for my bum knee, so I tried Red. It was just about the right distance, as my knee held up at a fast walk/hike, very slow jog pace until the last control. The course had a middle distance feel with lots of controls and shorter legs. I didn't have much trouble with the navigation. Had a mistake at #13 (64) where missed low (right) and found 54, maybe 30sec lost. Hesitated a little attacking #9 off the trail bend. I needed to set up my compass/direction better there. Had some inefficient routes to #14, 17, and 22. Also could've executed the last portion to #16 a little better. Since all the good competition ran Blue, it's hard to gauge my performance. Overall, it was a nice day to be out in the woods.

Friday Dec 12, 2008 #

X-Training 15:00 [2] 3.38 mi (4:26 / mi)
ahr:106 max:127

On one of those machines that mimic skiing motions. I should find out the actual name next time. Anyway, it was pretty tough on my weak quads, plus the motion seems to add too much pressure on the knee. So I aborted...

X-Training (Elliptical) 45:00 [2] 5.45 mi (8:15 / mi)
ahr:134 max:162

Level 10, Cross Training II, 524c.

Stretching warm up/down 10:00 [0]

Strength (Calisthenics) 10:00 [2]


Thursday Dec 11, 2008 #

Cycling (Stationary) 50:00 [2] 17.55 mi (21.1 mph)
ahr:145 max:161

Level 12, Random, 607c.
It's starting to get a little easier finally.

Stretching warm up/down 10:00 [0]

Strength (Free Weights) 15:00 [2]

Ankles and core, plus some push-ups.

Wednesday Dec 10, 2008 #

Cycling (Stationary) 1:05:00 [3] 27.58 mi (25.5 mph)

Level 12, Random, 746c. Daily sweat fest...

Stretching warm up/down 10:00 [0]

Strength (Calisthenics) 10:00 [2]


Tuesday Dec 9, 2008 #


GCRC Holiday in Lights Run - 6:30p

Cycling (Stationary) 1:05:00 [3] 20.26 mi (18.7 mph)
ahr:153 max:174

Levels 13-15, Foothills, 737c.

Stretching warm up/down 10:00 [0]


Got back the results from MRI, and they apparently showed a "normal" knee. It's very good news! No stress fracture or menisci or ligament damages found. Dr. Bell thinks the pain may originate from a knee cap related issue - perhaps it's not tracking right. So we'll go thru PT the next few weeks to strengthen the quads and such. Still no running, but hopefully the exercises will help solve the problem.

Monday Dec 8, 2008 #

(rest day)

Scheduled rest day.

Sunday Dec 7, 2008 #


CRC 7 Hills Run

(rest day)

Legs are a bit tired from yesterday. Plus I was too busy baking cookies... so rest day it is.

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