Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: hkleaf

In the 31 days ending Mar 31, 2006:

activity

time

miles

Physical Therapy

18:00:00

Running

10:24:25

80.53

(7:45)

129.61

(4:49)

Stretching

5:00:00

Soccer

2:22:00

Strength

2:00:00

Orienteering

1:22:47

3.36

(24:40)

5.4

(15:20)

220

13 /

17c

76%

Cycling

1:20:00

28.8

(21.6/h)

46.35

(34.8/h)

Swimming

1:15:00

1.59

(47:09)

2.56

(29:18)

Speed/Track

1:13:00

7.97

(9:10)

12.82

(5:42)

X-Training

1:10:00

5.83

(12:00)

9.38

(7:28)

Total

44:07:12

128.08

206.12

220

13 /

17c

76%

3:40

0:00

» now

Friday Mar 31, 2006 #

Soccer (Indoor League) 22:00 [4]
(injured) shoes: Addidas Soccer Cleats

Lost 1:2
Physical game by the opposing team. Legs are just tired and sore from orienteering earlier. No unusual pain detected.

Running warm up/down (Road) 20:00 [1] 2.0 mi (10:00 / mi)
(injured) shoes: Silva O' Spikes (Rubber)

Warm up run before orienteering.

Orienteering race (A-Meet Middle Blue) 1:22:47 [4] **** 5.4 km (15:20 / km) +220m 12:44 / km
spiked:13/17c (injured) shoes: Silva O' Spikes (Rubber)

OCIN Flying Pig X - East Fork State Park, Batavia, Ohio.
Rainy, wet, and muddy. Mild temperature (60s) though.
M21+ Blue - First time orienteering in 6 weeks, so my technique is very rusty. Had a very shaky start (taking 17:00 to find the first control!) but settled down once I warmed up to the environment. Had some poor route choices out there, just not mentally sharp to take advantage of what the terrain had to offer. Mistakes at 11, 12, and 13 towards the end of the course (mental fatigue?)

Left knee and IT Band seem okay after all the off-trail running and steep terrains at East Fork.

Stretching warm up/down 8:00 [1]
(injured)

Blue - middle - Splits

Thursday Mar 30, 2006 #

Physical Therapy (11th Session) 2:00:00 [1]
(injured)

12:00 Bike, 5:00 Foam roll, 6x 0:30 Calves stretch, 7:00 Ultrasound, 20:00 Hip machine, 5x 0:30 Balance, 3x 20reps TKE, 3x20reps Toe dips, 3x20reps Forward jumps, 3x20reps Sideways jumps, PT work, 15:00 ice and stim.

Hamstring is still tight!

Speed/Track intervals 43:00 [4] 8.8 km (4:53 / km)
(injured) shoes: Asics Gel Cumulus VII

Warm night (>60F)
8 - 100m strides
4 - 800m/1200m repeats at 3:45/km
90s rest after 800m (3:00)
105s rest after 1200m (4:30)
First time running hard without knee brace, but no discomfort felt.

Speed/Track warm up/down 30:00 [1] 2.5 mi (12:00 / mi)
(injured) shoes: Asics Gel Cumulus VII

1.5 mile warm up
1.0 mile cool down

Stretching 7:00 [1]
(injured)

Wednesday Mar 29, 2006 #

Note
(injured) (rest day)

Off day in anticipation of the extra workouts this weekend.

Tuesday Mar 28, 2006 #

Physical Therapy (10th Session) 2:00:00 [1]
(injured)

Running (Road) 1:02:33 [3] 8.0 mi (7:49 / mi)
(injured) shoes: Asics Gel Cumulus VII

Warm night (>50F)
Group run. Started out slow, fast middle, then ease back at the end.

Running Spot --> Madison --> Victory Pkwy --> Park Ave. --> McMillan --> Woodburn --> Madison --> Erie --> Delta --> Observatory --> Madison --> Spot

Knee is feeling good, even after the 15k race on Sunday.

Stretching warm up/down 30:00 [1]
(injured)

Monday Mar 27, 2006 #

Note
(injured) (rest day)

Sunday Mar 26, 2006 #

Running warm up/down (Road) 15:00 [1] 1.5 mi (10:00 / mi)
(injured) shoes: Asics Gel Landreth II

Warmed up with Joe B. and Adam. Ran from P&G to Sawyer Point and back.

Stretching warm up/down 25:00 [1]
(injured)

Running race (Road) 1:02:43 [5] 15.0 km (4:11 / km)
(injured) shoes: Asics Gel Landreth II

Mercy Heart Mini Marathon - Cincinnati, Ohio.
Results/photos
A bit chilly at the start, but slowly warmed up afterwards. It wasn't breezy, which was a plus.

Very hilly course from Downtown Cincy east to US 50. Turnaround at Delta and ran up and back down Torrence (big steep hill at mile 6), before heading west on US 50 back to Downtown.

Tried the Clif Blocs for the first time in a race - not bad, definitely easier to take than the GU. Posted a very good time. Started out a bit faster than planned (6:52) in the first mile, but settled into my own pace and relaxed through the middle stretch before the big hill. Passed up a bunch of people on Torrence, and was able to push hard to finish strong at the end. I'm surprised my average pace was better than my first mile pace!

Wore the knee brace. First big test for the knee and IT Band since I began PT sessions. Both held up just fine during the race. Had minimal tightness after shower and cool down.

Saturday Mar 25, 2006 #

Note
(injured) (rest day)

Supposed to run about 2 miles easy before the race tomorrow, but chose for more rest instead.

Friday Mar 24, 2006 #

Physical Therapy (9th Session) 2:00:00 [1]
(injured) shoes: Asics Gel Old

12:00 Bike, 5:00 foam roll, hip machine, balance, TKE, ultrasound, toe dips, balancing throws, jumps off 4" box, stretches, PT work, massage, ice, and electrical stimulation.

Soccer (Indoor League) 30:00 [5]
(injured) shoes: Addidas Soccer Cleats

Stretching warm up/down 15:00 [1]
(injured)

Thursday Mar 23, 2006 #

Note
(injured) (rest day)

Wednesday Mar 22, 2006 #

Physical Therapy (8th Session) 2:00:00 [1]
(injured) shoes: Asics Gel Old

12:00 Bike, 5:00 foam roll, calves stretch, hip machine, balance, TKE, ultrasound, toe dips, stretches, PT work, massage, ice, and electrical stimulation.

The left knee is a bit sore today.

Cycling tempo (Stationary) 50:00 [3] 18.0 mi (21.6 mph)
(injured)

Strength (Weights) 35:00 [3]
(injured) shoes: Asics Gel Old

Did a full rotation - legs, core, and upper body.

Stretching warm up/down 5:00 [1]
(injured)

Tuesday Mar 21, 2006 #

Running (Road) 1:02:30 [4] 8.0 mi (7:49 / mi)
(injured) shoes: Asics Gel Cumulus VII

Pig training group run.
Snowy and cold day! But had a good run nonetheless.

Lunken 1/2 loop --> Airport Rd --> Stanley (turnaround) --> Lunken.

Started out slow and easy with the whole group, then picked up the pace after the 25:00 turnaround. Fast finish in the last mile with Ryan and Laurie.

Stretching warm up/down 20:00 [1]
(injured)

Monday Mar 20, 2006 #

Note
(injured) (rest day)

Can't get myself to do the SRR after the long run. Legs just too sore.

Sunday Mar 19, 2006 #

Note
(injured) (rest day)

Saturday Mar 18, 2006 #

Running long (Road) 2:00:09 [4] 15.5 mi (7:45 / mi)
(injured) shoes: Asics Gel Landreth II

Pig training group run.
Cool day (30F), but sunny and mostly calm condition.

Newport --> Covington --> Downtown --> Reading (Pig course) --> Madison --> Linwood --> Delta --> Eastern --> Newport

Ran at ~8:00/mile pace until the last 2.5-3 miles. Then picked up pace at the end. My calves were a bit thight down the stretch, otherwise the knee's fine.

Stretching warm up/down 30:00 [1]
(injured)

Friday Mar 17, 2006 #

Physical Therapy (7th Session) 2:00:00 [1]
(injured) shoes: Asics Gel Old

12:00 Bike, 5:00 foam roll, hip machine, balance, TKE, ultrasound, toe dips, stretches, PT work, massage, ice, and electrical stimulation.

Soccer (Indoor League) 30:00 [5]
(injured) shoes: Addidas Soccer Cleats

Real tired tonight, just a step slow in getting to the ball everytime. However, the knee's doing fine.

Stretching warm up/down 15:00 [1]
(injured)

Thursday Mar 16, 2006 #

Note
(injured) (rest day)

Too tired to do anything today.

Wednesday Mar 15, 2006 #

X-Training (Elliptical) 30:00 [3] 2.5 mi (12:00 / mi)
(injured) shoes: Asics Gel Old

Did not wear the knee brace today, but it's fine.

Cycling tempo (Stationary) 10:00 [3] 3.6 mi (21.6 mph)
(injured) shoes: Asics Gel Old

It's still bothersome for the knee when attempting to ride the low bike. Would've logged more minutes on the bike except the knee wasn't feeling all that comfortable tonight.

Stretching warm up/down 5:00 [1]
(injured)

Physical Therapy (6th Session) 2:00:00 [1]
(injured) shoes: Asics Gel Old

12:00 bike, 5:00 foam roll, hip machine, leg extension, balance, TKE, leg press with band, ultrasound, stretches, massage, PT work, ice, and electrical stimulation.

IT Band is sore today, probably a byproduct of last night's hill run.

Tuesday Mar 14, 2006 #

Running hills (Road) 58:17 [4] 7.4 mi (7:53 / mi)
(injured) shoes: Asics Gel Cumulus VII

Pig training group run.
A very hilly run, with a preview of Torrence in advance of the Heart Mini Marathon.

Running Spot --> Madison --> Woodburn --> Taft --> Torrence --> Grandin --> Edwards --> Erie --> Delta --> Observatory --> Madison --> Spot

It wasn't a great run tonight, as my legs are still sore from Saturday. Started out slow, but finished fast (trying to catch the front group). Probably pushed it a little too much at the end there, as the knee is a bit sore post-run.

Stretching warm up/down 20:00 [1]
(injured)

Monday Mar 13, 2006 #

Note
(injured) (rest day)

Extra rest day, even though I should've done a SRR to flush out lactid acid in the legs.

Sunday Mar 12, 2006 #

Note
(rest day)

Saturday Mar 11, 2006 #

Running long (Road) 1:43:00 [4] 13.5 mi (7:38 / mi)
(injured) shoes: Asics Gel Landreth II

Pig training group run.
Rainy day, temperature in the 40s. Didn't quite dress for the rain, so I was very wet and cold, and had frozen hands and forearms.

Running Spot --> Madison --> Erie --> Delta --> Eastern --> Eggleston --> Broadway --> Reading --> Elsinore --> Gilbert --> Eden Park Dr. --> Victory --> McMillan --> Woodburn --> Madison --> Spot

Easy 1st mile warm up, steadily increased pace. Chatted with various people - Cathy, Lauren, Wendy, Joe F., George, Laurie, Bill? - that made the time pass by quicker. Felt great at mile 9 (Sawyer Point) and decided to pick up speed and finish strong.
Cumulative time: (1)8:25 (3)24:30 (5)39:35 (9)1:07:57

Stretching warm up/down 45:00 [1]
(injured)

Stretched extra long before and after run.

Friday Mar 10, 2006 #

Soccer (Indoor League) 30:00 [5]
(injured) shoes: Addidas Soccer Cleats

Late game tonight. Occasionally can feel meniscus moving when making sharp cuts on the field. Upper left thigh is sore/tight after the game.

Stretching warm up/down 15:00 [1]
(injured)

Thursday Mar 9, 2006 #

Physical Therapy (5th Session) 2:00:00 [1]
(injured) shoes: Asics Gel Old

12:00 bike, 5:00 foam roll, hip machine, leg extension, balance, TKE, leg press with band, ultrasound, stretches, massage, PT work, ice, and electrical stimulation.

Cycling (Stationary) 20:00 [3] 7.2 mi (21.6 mph)
ahr:125 (injured) shoes: Asics Gel Old

Pain in the knee (meniscus?) when riding the low bikes, but not the upright style ones.

X-Training (Elliptical) 40:00 [4] 3.33 mi (12:01 / mi)
ahr:151 (injured) shoes: Asics Gel Old

Strength (Weights) 30:00 [4]
(injured) shoes: Asics Gel Old

Core and legs.
IT Band is sore.

Wednesday Mar 8, 2006 #

Swimming intervals (Indoor Laps) 30:00 [3] 1.1 km (27:16 / km)
(injured)

Alternate between freestyle and breast stroke every 100yd (4 pool lengths).

Lateral left knee still a bit sore. Need to ice and take Naproxen.

Tuesday Mar 7, 2006 #

Physical Therapy (4th Session) 2:00:00 [1]
(injured) shoes: Asics Gel Old

12:00 bike, 5:00 foam roll, hip machine, calves stretches, balance, TKE, ultrasound, stretches, massage, PT work, ice, and electrical stimulation.

Running (Road) 1:05:00 [3] 7.6 mi (8:33 / mi)
(injured) shoes: Asics Gel Cumulus VII

Pig training group run.
Legs were pretty tired from the PT session earlier in the day. So took an easy pace with Adam. There's slight pain on lateral part of knee post-run.

Newport --> Pete Rose --> Eggleston --> Broadway --> Reading --> Elsinore --> Gilbert --> Eden Park Dr. --> Victory --> McMillan (Williams YMCA turnaround and back)

Stretching warm up/down 25:00 [1]
(injured)

Monday Mar 6, 2006 #

Note
(injured) (rest day)

Extra rest for the knee and IT Band.

Sunday Mar 5, 2006 #

Note
(injured) (rest day)

Saturday Mar 4, 2006 #

Running warm up/down (Road) 15:00 [1] 1.5 mi (10:00 / mi)
(injured) shoes: Asics Gel Landreth II

Pre-race warm up run.

Running race (Road) 40:13 [5] 10.0 km (4:01 / km)
(injured) shoes: Asics Gel Landreth II

Strides of March 10K Carrot Race - Lunken Playfield, Cincinnati, Ohio.
Cool, sunny day (30F), a bit cold to start but actually quite perfect condition for race day.
Knee and ITB both felt good. There's no pain, only a bit of tightness felt at the finishing stretch. Post-race, after getting home, pain on outside of knee can be felt when it's bent slightly.

Stretching warm up/down 25:00 [1]

Friday Mar 3, 2006 #

Soccer (Indoor League) 30:00 [5]
(injured) shoes: Addidas Soccer Cleats

Wore the knee brace and felt no pain during the game. Knee did tighten up slightly afterwards at dinner.

Stretching warm up/down 10:00 [1]
(injured)

Note

Drinking lots of fluid and carbo-loading in preparation for the race on Saturday.

Thursday Mar 2, 2006 #

Physical Therapy (3rd Session) 2:00:00 [1]
(injured) shoes: Asics Gel Old

12:00 bike, 5:00 foam roll, Hip machine, balance, TKE, ultrasound, stretches, massage, PT work, ice, and electrical stimulation.

Knee and ITB feels better already :)

Strength (Weights) 55:00 [4]
(injured) shoes: Asics Gel Old

Core and legs.

Swimming intervals (Laps) 45:00 [3] 1.46 km (30:49 / km)
(injured)

Alternate between freestyle and breast stroke every 100yd (4 pool lengths)

Wednesday Mar 1, 2006 #

Note
(injured) (rest day)

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