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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: hkleaf

In the 7 days ending May 1, 2009:

activity # timemileskm+m
  Orienteering3 3:33:14 14.95 24.06 81953 /59c89%
  Running4 2:04:39 9.41 15.15 175
  Strength2 1:10:00
  Cycling1 45:00
  Stretching4 45:00
  Speed/Track1 14:00 2.25(6:13) 3.62(3:52)
  Total5 8:31:53 26.61 42.83 99453 /59c89%
  [1-5]5 7:46:53

» now

Friday May 1, 2009 #

Running warm up/down (Mixed Road/Trail) 17:30 [2]
shoes: Inov-8 Mudclaw O'330

Mid 50s, cloudy - warm up jog with Brian to the start.

Orienteering race (A-Meet Sprint) 17:33 [5] *** 2.9 km (6:03 / km) +85m 5:17 / km
spiked:12/14c shoes: Inov-8 Mudclaw O'330

Light rain.
Had 2 major mess ups - 2:10 at #3 and :20 at the GO! 15:00 would have put me up there in the standings :( Oh well. More details later.

Running warm up/down (Mixed Road/Trail) 16:00 [2]
shoes: Inov-8 Mudclaw O'330

Cool down jog with Brian.

Orienteering 50:00 [2] ***
shoes: Inov-8 Mudclaw O'330

Mid 40s, steady rain, some wind.
Jogged the model course together with Nikolay and Brian. We discussed and tested various route choice, studied some of the rock and vegetation mapping. Very fruitful session. The Middle will be a great challenge for me tomorrow. The only bad part was getting soaked in the cold rain. Still had a good time!

Stretching warm up/down 15:00 [0]

A few minutes before the sprint, a little after, and some more before bed.

Thursday Apr 30, 2009 #

Cycling (Stationary) 45:00 [2] **

On a SciFit recumbent in the building's gym. Noisy little thing. Studied the Spring Lake map while working up a sweat.

Strength 46:00 [2]

PT Exercises for L-knee, plus ankles and core workout.

Stretching warm up/down 10:00 [0]

Wednesday Apr 29, 2009 #

Running (Road) 51:09 [2] ** 5.33 mi (9:36 / mi) +35m 9:24 / mi
ahr:129 shoes: Adidas Supernova Cushion 6

50s, mostly clear - Evening jog around Stanford. Brought along a b&w orienteering map of campus to navigate. Found the track and decided to try some faster running there...

38:02 -- 3.86mi -- 118/132
13:07 -- 1.47mi -- 133/159

Speed/Track tempo 14:00 [3] ** 2.25 mi (6:13 / mi)
ahr:154 max:161 shoes: Adidas Supernova Cushion 6

Did 8 laps around, all on lane 6. I tried to run them at T effort, but fast running seemed foreign to my legs. Couldn't actually go hard enough to raise the HR to T level. Perhaps it's a combination of my lingering sickness, the cool air, and my lack of speed. Read the Boggs Mountain map, trying to plan legs while taking quick glances.

[edit: now that I look at the pace, it actually wasn't slow even though I felt sluggish. HR was still lower the normal for this pace.]

Strength (PT Exercises) 24:00 [2]

No dumbbells here, but figured I need to do something for maintenance.

Stretching warm up/down 10:00 [0]

Tuesday Apr 28, 2009 #

(rest day)

Another rest day as I travel to California. Hope to get in some light training tomorrow, but we'll see. Slight sore throat and cough still persist. :(

Monday Apr 27, 2009 #

(rest day)

Legs and knee are actually not sore like I expected. But this is a rest day anyway. Club meeting was productive but long as usual. Almost not enough time to pack.
On a different note, I've had a slight sore throat since I woke yesterday. It hasn't really worsen, but also not gotten better either. Hopefully it's a result from the heat exhaustion Saturday and not from the ticks at West Point...

Sunday Apr 26, 2009 #

Orienteering race (Club Meet) 35:34 [4] *** 7.73 km (4:36 / km) +135m 4:14 / km
ahr:175 max:189 spiked:20/21c shoes: Asics Gel-Trail Attack 3

COO Event - Ohio State University Campus, Columbus, Ohio.
Long Course: 6.4km, 20c, ?m (1:7500)
Course Setter: Alexander Preobrazhensky
~85F, clear, sunny, some breeze.

Essentially a very long sprint around the campus of OSU, except there were a few things not up to sprint standard. Map was 1:7500, though I didn't know because none was listed, nor were there contours and N-lines. I dealt with those just fine. It was the lack of specificity in the control descriptions and flag placements that had me frustrated throughout the race. #2, 7, 8, 11, and 18 weren't quite where I expected them. Lost significant time at #8 (saw the flag hanging in a tree just as I was giving up) and #13. #18 was more of a map reading error on my part, but a better description would've helped. I guess I've just been spoiled by the higher quality A-meet setups the last few weeks.

Overall, this was still a fun course. Would love to see a real sprint map in the future. I enjoyed running around the campus. Because it was such a nice warm day, lots of students were out playing or just laying about. So there were plenty of distractions along the way :) Pretty happy with my concentration, planning ahead, etc. I pushed the pace to test the knee on pavement running, and it held up just fine!

Orienteering (Club Meet) 16:46 [2] ** 3.05 km (5:30 / km) +35m 5:12 / km
ahr:162 max:173 spiked:11/11c shoes: Asics Gel-Trail Attack 3

COO Event - Ohio State University Campus, Columbus, Ohio.
Short Course: 3.0km, 11c, ?m (1:7500)
Course Setter: Alexander Preobrazhensky
~85F, clear, sunny, some breeze.

Jogged the short course (same as #1-11 of Long), mostly on memory. Had to take a peek a couple times. Some slight variations on routes, but still picked a bad one to #11 - fail to take the bridge to save unnecessary climb.

Running warm up/down (Mixed Road/Grass) 30:00 [2] 3.0 mi (10:00 / mi) +140m 8:44 / mi
ahr:146 max:167 shoes: Asics Gel-Trail Attack 3

Walked/jogged through campus en-route to the ice-cream place to hang out with F, K, & Buddy the Greater Swiss Mountain dog. Turned out to be much farther away than expected, so I got a ride back 2/3 of the way back afterwards.

Saturday Apr 25, 2009 #

Running warm up/down (Gravel) 10:00 [1] 1.08 mi (9:15 / mi)
shoes: Inov-8 Mudclaw O'330

Warming up in the parking lot while waiting for my start. It's already very warm out, but this was needed to get the legs loosen up properly. They're sore from the strength session yesterday.

Orienteering (Club Meet) 1:33:21 [4] *** 10.38 km (9:00 / km) +564m 7:04 / km
ahr:179 max:195 spiked:10/13c shoes: Inov-8 Mudclaw O'330

ICO Event - Ransburg Scout Reservation, Bloomington, Indiana.
Red Course: ~7km, 13c, ?m (1:10 000, 5m)
Course Setter: Jerry Lyons
~83F, clear, sunny, some wind.

Carpooled with Mike and Adam for this event. Long drive, but it's a nice area, it's hilly, and also another Zherdev map. Control locations were not very difficult, but I still made a few very bad mistakes. Contoured too high to #2 and almost missed it. Attacked #3 one spur east of my intended one, but didn't lose any time. Then missed my attackpoint for #4, ignored the alarms in my head, and proceeded to run along the wrong reentrant to the road before admitting/correcting my mistake. Probably lost 10-11min here. Made a parallel error descending to #5, and worsen the problem by correcting away from the control. Another 4min lost. Went to the wrong boulder first at #6. #7 was a good leg. Then promptly screwed up #8 after getting to my attackpoint (saddle NE). Searched a couple min in the wrong reentrant as a result. The rest of the course actually went ok. But the heat (first 80-degree day of the year?) and the climb were brutal enough to zap me of all energy. 8oz of water at #6 just wasn't enough for today. Legs still seemed to be recovering from West Point.

Lessons learned: heed the alarms in my head, navigate to my attackpoint, read the map extra carefully when approaching the control circle, and beware of parallel errors especially when descending after climbing over a ridge.

I'd like to think the mistakes were heat-induced, but reality is that my navigation has been lackadaisical the past 2 weekends.

Had a nice lunch with Dan and her friend in Bloomington before our return trip. Long day!

Stretching warm up/down 10:00 [0]

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