Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: hkleaf

In the 7 days ending Apr 19, 2009:

activity	#	time	miles		km		+m
Orienteering	3	5:11:55	6.44		10.37		320
Strength	3	2:26:00
Running	2	2:01:30	9.04	(13:26)	14.55	(8:21)	265
Spinning	2	1:45:00
Yoga	1	1:00:00
Stretching	6	48:00
Cycling	1	45:00	12.3	(16.4/h)	19.8	(26.4/h)
Total	7	13:57:25	27.78		44.72		585
[1-5]	7	13:09:25

3:06

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Sunday Apr 19, 2009 #

Running warm up/down (Mixed Road/Trail) 30:00 [1] 3.0 mi (10:00 / mi)
shoes: Asics Gel-Trail Attack 3

Warm up jog for the Long in Camp Buckner.

Orienteering race (A-Meet Long) 2:13:24 [3] ****
shoes: Inov-8 Mudclaw O'330

Disaster.

Stretching warm up/down 10:00 [0]

Running (Road) 13:30 [1] 1.0 mi (13:30 / mi)
shoes: Asics Gel-Trail Attack 3

Short walk in the evening in Downtown Boston.

Classic: Blue - Splits

Saturday Apr 18, 2009 #

Event: West Point A-Meet

Running (Mixed Grass/Road) 20:00 [2] ** 2.5 km (8:00 / km) +25m 7:37 / km
ahr:127 max:156 shoes: Inov-8 Mudclaw O'330

High 50s, sunny, clear - Warm up jog around Trophy Point at the Post. Glorious spring day. Gorgeous campus and scenery in general. I felt more like a tourist than running a race. Took a 1:10 map of the area with me to get familiarize with various mapped features.

Orienteering race (A-Meet Sprint) 17:38 [5] ***
ahr:179 max:195 shoes: Inov-8 Mudclaw O'330

more details later.

Running (Mixed Grass/Trail/Terrain) 55:00 [2] ** 5.13 km (10:43 / km) +240m 8:41 / km
ahr:143 max:178 shoes: VJ Integrator

Low 70s, sunny, clear - an extra long warm up jog before the Middle distance race. Climbed it twice! Spectacular view from the top!

Orienteering (A-Meet Middle) 58:08 [4] ****
ahr:164 max:182 shoes: VJ Integrator

more details later, but it wasn't pretty.

Running warm up/down (Road) 3:00 [1] 0.3 mi (10:00 / mi)
shoes: VJ Integrator

Brief cool down run around the parking lot at the Ski Lodge, before dinner.

Stretching warm up/down 10:00 [0]

Sprint: Red Blue - Splits

Middle: Blue - Splits

Friday Apr 17, 2009 #

Orienteering 40:00 [1] **** 3.34 km (11:59 / km) +90m 10:33 / km
ahr:107 max:165 shoes: VJ Integrator

Mid 50s, sunny, clear - Morning training at Harriman with the juniors. After much discussion and plea with the park's people, we were unsuccessful in getting the gate open to access Sebago Beach, so instead we headed over to Kanawauke for a short course. Mike went ahead to set streamers, while the rest of us waited behind to discuss route choices, various map features, etc. I jogged all the legs, but there were lots of standing around inbetween talking. Total time closer to 80min.
It was a very useful session. I think everyone learned a lot. The navigation wasn't as mind-boggling as originally feared, so that's good.

Orienteering 1:02:45 [3] **** 7.03 km (8:56 / km) +230m 7:40 / km
ahr:156 max:183 shoes: VJ Integrator

60s, clear, sunny - Gorgeous spring day at Harriman! Afternoon relocation training with Eddie, Clem, and Coach Hammer on the Spook Swamp map. Pretty awesome!!! I did ok, finding our location correctly about half the time, and just missed slightly the rest of it. I learned to simplify, pay better attention to the terrain while running, and know what to look for to aid my navigation. It was just great to have a chance running around with the team members and observe. :)

C • Training 5

Stretching warm up/down 5:00 [0]

While hanging out at Camp Buckner all evening.
Removed TWO ticks today - one during the day while it was still crawling around my abdomen, the other already attached near the top of my forehead! Both were of the larger variety. Now I'm a bit paranoid, feeling itchy all over...

Thursday Apr 16, 2009 #

Strength 50:00 [2]

PT exercises for L-side only, plus ankles and core.

Stretching warm up/down 10:00 [0]

Note

en-route to West Point. L-knee and legs in general aren't too happy about the long ride. Hopefully it's nothing, and the soreness will go away by Saturday.

Wednesday Apr 15, 2009 #

Note

A couple of the studs on the right heel of my Mudclaw is about to be broken off! It's not as bad as Stryder's case but it's still not good. I've applied some gorilla glue to repair the rip, but I don't expect it to hold up for long. We'll see.

C • Mud Claw 330 O 13

Spinning 1:00:00 [2] ***
shoes: Forte CR310

Would have liked to do a run in the woods, but trying to save my legs for the weekend. After 5min warm up, did a gradual build-up of resistance (5min intervals), and a 5min cool down.
Read some WP maps, studied PG's route versus what I would feel confident doing. Also tried practice taking short glances at the map while planning a route. Still have a difficult time distilling map information, sigh! There was occasional discomfort in the L-knee near the end. I'll have to be careful with it this weekend.

Stretching warm up/down 3:00 [0]

Tuesday Apr 14, 2009 #

Spinning 45:00 [3]
ahr:154 max:184 shoes: Forte CR310

Class. A mixture of things. I was able to push it to ~90%HRR on the last build. Sweated a ton, but felt pretty good.

Strength (PT Exercises) 1:10:00 [3]

Leg press @140# (3x15)
Hamstring curls @80# (3x15)
Squats w/ 17.5# dumbbells on upside down Bosu (3x15)
Single-leg jumps landing on Bosu (3x15)
Karaoke drills @50%, 75%, & 100% (2 lengths each)
Backward extension drills @50%, 75%, & 100% (2 lengths each)
Walking lunges w/ 15# dumbbells (6 lengths)
Back extensions (3x15)

At home:
Side steps w/ blue band (16 lengths)
'Monster' walks w/ blue band (16 lengths)
Standing knee extension w/ black tubing (3x15)
Push-ups

Stretching warm up/down 10:00 [0]

Monday Apr 13, 2009 #

Cycling (Stationary) 45:00 [2] ** 12.3 mi (16.4 mph)
ahr:137 max:156

Levels 9-10, Manual, 480c.
While reading more West Point maps. I find that I'm indecisive picking a route on some of the legs. I have a hard time visualizing what the terrain will look like. I am having the most trouble with legs that involve going over (or around) a big hill, and also those that require contouring along a steep hillside, across multiple reentrants and through many rocks/boulders. I have yet to develop a strategy for bailing out/relocating in the event that I miss the control. So I guess lots of armchair work to be done these next few days.

C • let me know if you solve this one..... 2

Yoga 1:00:00 [1]

Felt quite tight and inflexible.

Strength (PT Exercises) 26:00 [2]

L-side only, plus some push-ups.

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