Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: hkleaf

In the 31 days ending Jul 31, 2007:

activity

time

miles

Running

8:23:33

64.5

(7:48)

103.8

(4:51)

Orienteering

5:31:51

18.68

(17:46)

30.06

(11:02)

43c

Stretching

2:18:00

Cycling

2:00:00

44.24

(22.1/h)

71.2

(35.6/h)

Strength

1:18:00

X-Training

1:05:00

7.96

(8:10)

12.81

(5:04)

Swimming

42:40

1.24

(34:20)

2.0

(21:20)

Total

21:19:04

136.62

219.87

43c

averages - sleep:6.5 weight:56.4kg

3:34

0:00

» now

Saturday Jul 28, 2007 #

Running long (Mixed Road/Grass) 1:58:15 [2] 13.75 mi (8:36 / mi)
shoes: Brooks Glycerin 4

70s, overcast, and humid - Morning long run with the group. A real easy effort as I had to lead a slower pace group. Still, this is the longest I've gone since the Pig half in May. Legs feeling it a bit towards the end. Times included about 1mi. of tempo effort after the 8th mile.

Stretching warm up/down 15:00 [1]

Before and after.

Thursday Jul 26, 2007 #

Note

39th Annual RCGC All Comers Cross Country Series

Tuesday Jul 24, 2007 #

Running (Road) 27:41 [2] 3.3 mi (8:23 / mi)
shoes: Pearl iZumi Float

Warm up and cool down for hill repeats.
13:41 there (1.695mi.),
14:00 back (1.601mi.).
route

Running hills (Road) 8:21 [3] 1.2 mi (6:58 / mi) +97m 5:34 / mi
shoes: Pearl iZumi Float

4x Rookwood hills (0.3mi, ~24m). Led the second group.
2:07.44
2:05.61
2:05.41
2:02.26

Running (Road) 8:36 [2] 1.05 mi (8:11 / mi)
shoes: Pearl iZumi Float

3x downhill recoveries between intervals.
2:47.29
2:43.32
3:05.96

Stretching warm up/down 10:00 [1]

Before and after.

Monday Jul 23, 2007 #

Note
(rest day)

Body doesn't feel too beat up after the long weekend. But I'm taking a scheduled rest day anyway.

Sunday Jul 22, 2007 #

Event: OCIN East Fork Sprints

Note

Dirt Days - East Fork Backpack Trail Run 4.8mi

Saturday Jul 21, 2007 #

Event: Canadian Championships 2007 Saskatchewan

Thursday Jul 19, 2007 #

Note

39th Annual RCGC All Comers Cross Country Series

Tuesday Jul 17, 2007 #

Running (Mixed Road/Grass) 57:15 [2] 7.4 mi (7:44 / mi)
shoes: Pearl iZumi Float

75F, cloudy, threat of rain - Group run from Crossroads. Out-and-back route with a negative split. 29:58 out, 27:17 back.

Stretching warm up/down 10:00 [1]

Post-run stretch.

Strength 10:00 [2]

Ankles

Monday Jul 16, 2007 #

Note
(rest day)

Scheduled rest day.

Sunday Jul 15, 2007 #

Orienteering (Vetting) 2:05:18 [1] *** 8.35 mi (15:00 / mi)
shoes: Icebug MR BUGrip

80s, partly cloudy - after a rather restless night (water leak in the bathroom), I dragged myself out to EF vetting next week's sprint courses. Luckily, the big storm had already past when I arrived. It never rained when I was out in the woods, just the darkening sky and a series of threatening rumbles. Still, the early downpour had left enough moisture around to get me soaked. A couple of the controls gave me some trouble. The vegetation may be slightly out-of-date on one, while the other terrain is more intricate than shown on the map. So I slowed to a walk and attacked those controls from multiple angles and attackpoints, to verify their locations. I also test ran all the courses. Times for the White and Short seemed reasonable. The Long, however, likely won't satisfy the winning time of 15mins. Not unless some elite orienteers show up anyway.

Saturday Jul 14, 2007 #

Running (Road) 1:14:31 [2] 9.9 mi (7:32 / mi)
shoes: Brooks Glycerin 4

Group run from the Spot. OBV-WH-EVN-NOR-OAK-HP-OBV. Kind of a 2-part run (43', 31') as I had stopped at Madison/Brotherton to make sure people knew where they were going. It's just that the group was super stretched out today, so I had a rather long rest. Whatever, my legs and body were a bit tired this morning anyway.

Stretching warm up/down 10:00 [1]

Before and after.

Friday Jul 13, 2007 #

Cycling (Stationary) 1:00:00 [3] 22.68 mi (22.7 mph)
slept:6.5 weight:56.8kg

Level 11, Hills, 624c.

Stretching warm up/down 10:00 [1]

Afterwards.

Strength 10:00 [2]

Ankles and core.

Thursday Jul 12, 2007 #

Note

39th Annual RCGC All Comers Cross Country Series

Strength (Free Weights) 50:00 [3]

A bit of everything.

Stretching warm up/down 15:00 [1]

Wednesday Jul 11, 2007 #

X-Training (Elliptical) 1:05:00 [3] 7.96 mi (8:10 / mi)
weight:56kg

On the Precor EFX machine. Cross-training 2 mode. 771c.

Stretching warm up/down 10:00 [1]

Afterwards.

Strength 8:00 [2]

Ankles.

Tuesday Jul 10, 2007 #

Running (Mixed Road/Grass) 52:38 [2] 6.7 mi (7:51 / mi)
shoes: Pearl iZumi Float

Mid 80s, Sunny - Group run from the Spot. Supposed to be at T-pace for everyone, so it works out nicely that I get to run at my E/L pace.

Stretching warm up/down 10:00 [1]

Post-run stretch. Tibial tubercle is still slightly sore after each run, but overall it's getting better, if only a bit slowly.

Monday Jul 9, 2007 #

Note
(rest day)

Scheduled rest day.

Sunday Jul 8, 2007 #

Orienteering (Field-checking) 3:26:33 [1] *** 10.33 mi (20:00 / mi)
43c shoes: Icebug MR BUGrip

90s, sunny - Spent the afternoon at EF checking out control locations and destroying spider webs in the process. It was HOT but luckily I was in the shades much of the time. There're a few changes to the map (mostly w/ the mtb trails) that threw me briefly. It's won't be easy to get a White course setup with my preferred Start/Finish locations. We'll see.

Stretching warm up/down 8:00 [1]

Afterwards.

Saturday Jul 7, 2007 #

Running (Mixed Road/Grass) 1:04:41 [2] 8.5 mi (7:37 / mi)
shoes: Pearl iZumi Float

Group run from the Spot. Did the Eden Park-Art Museum-Playhouse-Celestial loop. Beautiful views as always.

Stretching warm up/down 10:00 [1]

Before and after.

Note

7.7.7. - I guess that's a lucky number? Didn't register with me until someone pointed it out. For us, 8.8.8. will be a much more desirable number next year.

Anyway, spent the evening at GABP watching the Reds vs. Diamondbacks. So no additional training for the day. Nice game. Nice weather too.

Friday Jul 6, 2007 #

Note
(rest day)

Should've gone swimming before the family outing, but took a rest day instead.

Thursday Jul 5, 2007 #

Note

39th Annual RCGC All Comers Cross Country Series

Cycling (Stationary) 1:00:00 [2] 21.56 mi (21.6 mph)
weight:56.4kg

Level 11, Hills, 594c.

Stretching warm up/down 10:00 [1]

Afterwards.

Wednesday Jul 4, 2007 #

Running (Road) 47:13 [3] 6.35 mi (7:26 / mi)
shoes: Brooks Glycerin 4

67F, cloudy - 7am run from HP Square with the gang. Moderate pace. Due to the holiday, we didn't have to stop once the whole way. First back-to-back days of running in a while. We'll see how the legs hold up tomorrow.

Stretching warm up/down 10:00 [1]

Before and after.

Swimming (Indoor Pool) 42:40 [2] 2.0 km (21:20 / km)

Afternoon swim at the Y while Mom and Dad work out at the gym.
2x500m free, w/ rest inbetween
2x500m w/ pull-buoy
A pretty relaxed effort, again focusing on my strokes. With the pull-buoy I tried to work on alternating breathing sides. It'll take a lot more practices to get comfortable with this.

Tuesday Jul 3, 2007 #

Running tempo (Road) 44:22 [4] 6.35 mi (6:59 / mi)
shoes: Pearl iZumi Float

86F, sunny - run with JoeB from the Spot. He set a pretty brisk pace, so it was a long tempo run w/ a water break at ~25min. After the break though, I started tiring and couldn't keep up. Wasn't feeling great by the end. But it was nice to have a hard effort, fast run once. It's been a while since I've pushed myself like this on a training run.

Stretching warm up/down 10:00 [1]

Before and after. Plus a bunch more (not logged) at home while watching Brokeback Mountain.

Monday Jul 2, 2007 #

Note
(rest day)

Scheduled rest day.

Sunday Jul 1, 2007 #

Note
(rest day)

Gorgeous day that I should've spent in the woods or riding. Quads are a bit tired still from yesterday's downhill effort. Thought about going to East Fork for some fieldchecking, but instead spent the day at home thinking about the 10th anniversary of the Changeover. Time sure flies...

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