Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: hkleaf

In the 31 days ending Mar 31, 2009:

activity

time

miles

Orienteering

14:15:05

57.47

(14:53)

92.49

(9:15)

2734

184 /

251c

73%

Strength

10:38:00

Spinning

9:54:45

Stretching

2:40:00

Running

2:38:23

14.58

(10:52)

23.47

(6:45)

348

Yoga

2:00:00

Cycling

1:07:00

20.39

(18.3/h)

32.81

(29.4/h)

Rowing

21:30

3.11

(6:55)

5.0

(4:18)

Total

43:34:43

95.55

153.77

3082

184 /

251c

73%

[1-5]

40:54:43

averages - weight:56.8kg

2:41

0:00

» now

Tuesday Mar 31, 2009 #

Note
(rest day)

Another day of physical rest. There'll be plenty of running around come this weekend.

Monday Mar 30, 2009 #

Note
(rest day)

Scheduled rest day. Legs overall are a bit sore. Running 5 races in 3 days would do that. Knee seems fine.

Back to Pig country now... A bit ironic that the sun finally came out to bid us farewell to BWI, then rain started falling again as I stood on the apron waiting to board the plane. Still it was in the mid 60s. Landing at CVG, it was the same grey, misty condition greeting me, only now the temps are in the mid 30s! Time now for some recovery. Hopefully I'll have time to fill in details from the weekend races soon.

Running warm up/down (Trail) 10:00 [1] 1.0 mi (10:00 / mi)
shoes: Inov-8 Mudclaw O'330

Warm up before the Long race.

Stretching warm up/down 10:00 [0]

Before my start, and a little bit here and there throughout the afternoon while waiting at the airport.

Orienteering race (A-Meet Classic) 1:39:43 [4] *** 14.28 km (6:59 / km) +425m 6:05 / km
ahr:159 max:182 spiked:20/23c shoes: Inov-8 Mudclaw O'330

QOC Ran-it Granite A-Meet - Patapsco Valley State Park, Granite, Maryland.
Blue Course: 11.8km, 23c, 425m (1:10 000, 5m)
Course Setter: Ted Good
~50F, overcast, drizzly

Blue Day 2 - Splits

Saturday Mar 28, 2009 #

Running warm up/down (Grass) 20:00 [1] 1.33 mi (15:00 / mi)
shoes: VJ Integrator

Warm ups for Middle in the morning, and Sprint Relay in the afternoon.

Stretching warm up/down 15:00 [0]

Various times of the day. Once again fell asleep stretching before bed!

Orienteering race (A-Meet Middle) 39:30 [4] *** 5.7 km (6:56 / km) +220m 5:49 / km
ahr:173 max:189 spiked:13/15c shoes: VJ Integrator

QOC Ran-it Granite A-Meet - Patapsco Valley State Park & Bon Secours Spiritual Center, Marriottsville, Maryland.
Blue Course: 5.2km, 15c, 215m (1:10 000, 5m)
Course Setter: Ted Good
49F, drizzly

Orienteering race (Sprint Relay) 17:40 [5] *** 3.46 km (5:06 / km) +95m 4:29 / km
ahr:181 max:191 spiked:13/15c shoes: VJ Integrator

QOC Ran-it Granite A-Meet - Patapsco Valley State Park & Bon Secours Spiritual Center, Marriottsville, Maryland.
Sprint Relay Blue: 3.0km, 15c, 90m (1:5 000, 5m)
Course Setter: Ted Good
49F, drizzly

Blue Day 1 - Splits

Sprint Relay Blue - Splits

Friday Mar 27, 2009 #

Event: Ran-it Granite

Running warm up/down 20:00 [1] 1.33 mi (15:00 / mi)
shoes: VJ Integrator

Brief warm ups for each of the sprints. I was trying to minimize the impact on the knee, yet still get the body warm, legs loose, and HR up. So this involved some light jogging, same in place, hopping, and some general swinging of the limps.

Stretching warm up/down 15:00 [0]

For both sprints, and also just before bedtime. I actually managed to fall asleep while stretching!

Orienteering race (Sprint) 17:48 [4] *** 2.8 km (6:21 / km) +100m 5:24 / km
ahr:174 max:186 spiked:14/16c shoes: VJ Integrator

QOC Ran-it Granite A-Meet - Patapsco Valley State Park, McKeldin Area, Granite, Maryland.
Sprint 1: 2.5km, 16c, 95m (1:5000, 5m)
~60F, mostly sunny

Orienteering race (Sprint) 14:02 [4] *** 2.52 km (5:34 / km) +85m 4:46 / km
ahr:177 max:193 spiked:11/11c shoes: VJ Integrator

QOC Ran-it Granite A-Meet - Patapsco Valley State Park, McKeldin Area, Granite, Maryland.
Sprint 2: 2.4km, 11c, 75m (1:5000, 5m)
~60F, mostly sunny

Orienteering 47:16 [1] *** 2.3 km (20:33 / km) +130m 16:01 / km
ahr:109 max:134 spiked:8/8c shoes: VJ Integrator

Walking around on the model map with Ian. We checked out various mapped features and discussed which of them may be useful for navigation during the Middle and Long races. Knee was a little sore at times, but we kept things at walking pace, so it was fine.

Sprint 1 - Splits

Sprint 2 - Splits

Thursday Mar 26, 2009 #

Rowing (Ergometer) 21:30 [2] 5.0 km (4:18 / km)
ahr:154 max:165

Avg. 2:09, @6, 308c.

Strength (Calisthenics) 14:00 [2]

Core

Spinning 45:00 [2]
ahr:139 max:159 shoes: Forte CR310

Reaching into my memory bank and thinking about some of the good races I've had in the past. Trying to capture that feeling again, and visualizing what worked. It seems there's a pattern of having one bad leg somewhere along the course that'd ruin an otherwise solid performance. I'll have to come up with a better strategy of dealing with this issue in the next few days.

Stretching warm up/down 5:00 [0]

Wednesday Mar 25, 2009 #

Orienteering (Vetting) 1:00:00 [1] *** 3.86 km (15:33 / km) +75m 14:10 / km
ahr:101 max:142 21c shoes: Icebug MR BUGrip

56F, cloudy, occasional mist - Checking control locations at Burnet Woods. With the heavy rain earlier, things were a bit soggy, muddy, and slippery. The main task was just verifying the locations, and identifying potential problems. Didn't have time to do any test running. Ike definitely left its impression is parts of the park, but there are still some fast running to be had given the right route choice.
Was out for ~76min. Time here is discounted for lots of standing around checking map/features.

Spinning intervals 45:00 [3]
ahr:148 max:174 shoes: Asics Gel-Trail Attack 3

Did 4x4min intervals @ near threshold, with a brief warm up and cool down. It took 5min+ for the HR to reach target zone, thus the lower avg. shown for the workout.

Strength (PT Exercises) 28:00 [2]

L-side plus push-ups and sit-ups.

Stretching warm up/down 10:00 [0]

Tuesday Mar 24, 2009 #

Orienteering (Vetting) 1:26:49 [2] *** 5.75 km (15:06 / km) +100m 13:53 / km
ahr:121 max:169 shoes: Icebug MR BUGrip

72F, cloudy - Vetting courses at McFarlan. Checking out various legs on the advanced course. Also spent a bit of time field checking and noting minor map corrections. Did this mostly in walking pace, with some brief jogging here and there. L-knee seem to be responding fine so far.

Finally had time to wander over the newly bulldozed area. I don't know what they plan to put in there, but it could be a new park entrance with playground and parking? On my way out (at dusk), saw 8-10 deers grazing by Maple Ridge.

Strength (PT Exercises) 1:05:00 [3]

Leg press @120# (3x15)
Hamstring curls @70# (3x15)
Squats w/ 12.5# dumbbells on upside down Bosu (3x15)
Side steps w/ blue band (6 lengths)
'Monster' walk w/ blue band (6 lengths)
Single leg jumps landing on Bosu (3x15)
Two-legged hops on the spot (3x30)
Two-legged hops forward and back (3x30)
Two-legged hops side to side (3x30)
Single-leg (left) hops on the spot (3x30)
Single-leg (left) hops forward and back (3x30)
Single-leg (left) hops side to side (3x30)
Side jumps w/ black tubing (3x15)
Standing knee extension w/ black tubing (3x15)
Lunges w/ 12.5# dumbbells (4x30 ~ equivalent to 4 lengths)

Stretching warm up/down 10:00 [0]

Monday Mar 23, 2009 #

Orienteering (Vetting) 50:00 [3] *** 5.5 km (9:05 / km) +280m 7:15 / km
ahr:158 max:185 spiked:16/18c shoes: Icebug MR BUGrip

65F, sunny - Test running the Red course at McFarlan. No major issues, as I wasn't running very fast. I also wasn't reading/planning ahead very well, resulting in some hesitations. Forgot my knee brace at home, but it was fine.

Spinning 1:00:00 [2] **
ahr:143 max:157 shoes: Asics Gel-Trail Attack 3

Wanted a little more cardio work, but without impact on the knee. Studying the McFarlan courses, looking at route choice options and trying to spot any potential problems.

Strength (PT Exercises) 26:00 [2]

L-side, plus push-ups.

Stretching warm up/down 10:00 [0]

Sunday Mar 22, 2009 #

Spinning 1:30:00 [3] *
ahr:142 max:162 shoes: Forte CR310

Gorgeous spring day outside, but I needed to rest my knee, so I'm stuck inside on a bike. At least I was able to multi-task and got some reading done.

Strength (PT Exercises) 28:00 [2]

L-side, plus push-ups and arm swings.

Stretching warm up/down 10:00 [0]

Saturday Mar 21, 2009 #

Event: OLOU German Ridge Ramble

Event: MVOC Shamrock Hunt

Orienteering race (Club Meet) 57:04 [3] *** 7.84 km (7:17 / km) +195m 6:28 / km
ahr:171 max:191 spiked:13/14c shoes: Inov-8 Mudclaw O'330

MVOC Event - Germantown MetroPark (East), Germantown, Ohio.
Red Course: 6.0km, 13c, 185m (1:10 000, 5m).
Course Setter: Matt Bond
~50F, mostly sunny.

I wasn't planning on running much more than 50min today, but a 6km Red course proved tempting enough that I went for it. I would simply just walk back when I hit 60min. Luckily, things went rather smoothly except for one control. I'm still not entirely sure what happened enroute to #9. The plan was to come out just S of the corner of the rough open field, but something weird was going on with my compass and I proceeded to lose my concentration and direction as I neared the top of the spur. I thought I had figured out my position once I reached the field, but as I took a bearing the traverse across, I really lost it and drifted far south to the buildings. My map was folded just so it was hiding the buildings and power line, so I wasn't able to correct until way too late. Then attacking the control from the road/driveway junction, I missed it north a bit. Dersu was searching for it as well. It seemed the map is a little off there.

That leg took almost 16min! Unfortunately the SI-unit's clock at #8 was not in sync so we have no way of comparing splits. I'd guess that I lost 4-5min there. Despite the big mistake, I managed to beat out the others on Red. More importantly, the L-knee held up for the duration! It's another positive step towards full recovery! :)

Orienteering (Controls Pickup) 33:42 [2] ** 2.75 km (12:15 / km) +60m 11:03 / km
ahr:121 max:153 spiked:8/8c shoes: Inov-8 Mudclaw O'330

Collecting controls.

Cycling (Stationary) 45:00 [2] 13.81 mi (18.4 mph)
ahr:139 max:145

Level 9, Manual, 498c.
Stretching out the legs a bit before dinner.

Red - Splits

Friday Mar 20, 2009 #

Spinning 45:00 [2] *
ahr:143 max:157 shoes: Forte CR310

While reading.

C • T-7 Days 2

Strength (PT Exercises) 1:05:00 [3]

Leg press @120# (3x15)
Hamstring curls @60# (3x15)
Squats w/ 12.5# dumbbells on upside down Bosu (3x15)
Side steps w/ blue band (6 lengths)
'Monster' walk w/ blue band (6 lengths)
Walking lunges w/ 12.5# dumbbells (6 lengths)
Karaoke drills @50, 70, & 100% (6 lengths)
Backward extension drills @50, 70, & 100% (6 lengths)
Standing knee extension w/ black tubing (3x15)
Single leg jumps landing on Bosu (3x15)
Side jumps w/ black tubing (3x15)
Two-legged hops on the spot (3x30)

Thursday Mar 19, 2009 #

Orienteering (Vetting) 1:17:25 [3] *** 7.76 km (9:59 / km) +280m 8:27 / km
ahr:165 max:189 spiked:30/34c shoes: Inov-8 Mudclaw O'330

45F, mostly cloudy - Test running the Blue course at McFarlan, plus finish vetting the rest of the unvisited controls. Had a few minor hesitations and sub-optimal route choices, plus one very large mistake on a relatively easy short leg. All those depressions, once I lost track, became quite confusing. Finished just as darkness fell.

Wednesday Mar 18, 2009 #

Orienteering (Vetting) 1:15:00 [1] *** 5.47 km (13:43 / km) +117m 12:23 / km
ahr:124 max:171 27c shoes: Inov-8 Mudclaw O'330

~70F, cloudy, intermittent rain - Vetting controls and field checking at McFarlan in the early evening. The runnable parts are mostly nice and clear, but there are quite a lot of downed tree scattered throughout the forest. Leafs are beginning to sprout, so I imagine visibility will worsen slightly by April. Had to call it quits when it became too dark to see in the woods. Used my headlamp running trails back to the deserted parking lot. Total time spent was ~90min.

Strength (Calisthenics) 2:00 [2]

Some push-ups.

Tuesday Mar 17, 2009 #

Note

Physical training the last few days have been compromised by lots of time in front of the computer. Hope to get out to the woods tomorrow, and then some running on Thursday.

Saturday Mar 14, 2009 #

Event: OCIN TROL 12 - Mounds SRA

Event: The Lepregaine

Orienteering race (C-Meet) 49:51 [3] *** 6.19 mi (8:03 / mi) +220m 7:15 / mi
ahr:167 max:192 spiked:10/12c shoes: VJ Integrator

OCIN/TROL Event - Mounds SRA, Brookville, Indiana.
Green Course: 5.3km, 11c. (1:10 000, 5m)
Course Setter: Mike Minium
Low 40s, cloudy.

I thought Red was just too long and hilly for my ol' knee, so ran Green instead. It was an okay run. Main goals were picking an attack point, always planning one leg ahead, and execute the plan with confidence. This worked fine until my approach at #4 - I lost the indistinct trail and was slow getting through the thorny vegetation. I should've looked for the knoll S of the control but instead drifted high and overshot a bit to the NE. Figured it out when I spotted the dark green and then larger reentrant just ahead. #5-10 were pretty uneventful. I then executed poorly to #11. The plan was to aim off slightly to the right up the hill, then turn left once I hit the ridge top trail for the pond. I expected to quickly see the pond after the left turn, so when that didn't happen I hesitated. Thinking that maybe I drifted left by mistake, I slowed, ran S (right) down the trail for ~50m before figuring out. I was exactly where I intended to be, and simply didn't run far enough when I turned left. In retrospect, there were other identifying features (like the series of dot knolls surrounding the pond) I should be looking for once on the trail. This would've saved ~40s or so.

I jogged most of the way, except for the 4 climbs uphill, and opened it up a bit on the finish leg. Knee held up fine and didn't bother me afterwards either.

Orienteering (Controls Pickup) 1:06:39 [2] *** 5.1 km (13:04 / km) +115m 11:45 / km
ahr:135 max:168 spiked:10/10c shoes: VJ Integrator

Picking up the controls on the SW end of the peninsula. Went past the very old (forgot the year) Indian Mounds. Also caught some glimpses of the nice view of Brookville Lake.

Stretching warm up/down 10:00 [0]

Strength (Calisthenics) 2:00 [2]

Push-ups, plus a few pull-ups.

Green - Splits

Friday Mar 13, 2009 #

Cycling warm up/down (Stationary) 12:00 [2] 3.6 mi (18.0 mph)

Level 9, Manual,

Strength (PT Exercises) 1:05:00 [3]

Similar to last week's.
Leg press @100# (3x15)
Hamstring curls @60# (3x15)
Squats w/ 10# dumbbells on upside down Bosu (3x15)
Side steps w/ blue band (6 lengths)
'Monster' walk w/ blue band (6 lengths)
Walking lunges w/ 10# dumbbells (6 lengths)
Standing knee extension w/ black tubing (3x15)
Karaoke drills @50, 70, & 100% (6 lengths)
Backward extension drills @50, 70, & 100% (6 lengths)
Single leg jumps landing on Bosu (3x15)
Side jumps w/ black tubing (3x15)
Two-legged hops on the spot (3x30)

Also includes ~6 laps worth of jogging during recovery for some of the drills.

Stretching warm up/down 10:00 [0]

Thursday Mar 12, 2009 #

Spinning 45:00 [2]
ahr:141 max:151 shoes: Forte CR310

Easy, steady effort. Got some reading done as well.

Running (Treadmill) 35:02 [2] 6.3 km (5:34 / km) +126m 5:03 / km
ahr:144 max:155 shoes: Adidas Supernova Cushion 6

With the legs already warmed from spinning, I skipped the walking warm up this time and only ran for 30min.
15min @8:57/mi
15min @8:00/mi
5min cool down @4.5mph
All at 2% incline, 417c.

The first 15min felt nice - breathing easy, I actually felt lightfooted! Once the pace increased, not to much. But HR looks better.

Stretching warm up/down 10:00 [0]

Strength 1:00:00 [2]

PT Exercises, plus ankles, core, and arms.

Monday Mar 9, 2009 #

Spinning 47:00 [3]
ahr:155 max:180 weight:57.5kg shoes: Forte CR310

Early AM class (Alexis). It was hard. And just like last Monday legs didn't seem to have much power in them.

Yoga 1:00:00 [1]

Strength 38:00 [2]

PT exercises, plus ankles and core.

Sunday Mar 8, 2009 #

Note
(rest day)

Legs actually aren't feeling too bad. Knee only slightly sore.

Saturday Mar 7, 2009 #

Event: OCIN TROL 11 - French Park

Orienteering race (Club Meet) 42:36 [3] *** 5.99 km (7:07 / km) +189m 6:09 / km
ahr:171 max:188 spiked:11/12c shoes: Icebug MR BUGrip

OCIN/TROL Event - French Park, Cincinnati, Ohio.
Green Course: 5.2km, 11c, 170m (1:5000, 3m)
Course Setter: David Williams
71F, sunny, breezy.

Had a late start in the 'heat' of the day w/o food or drinks before, and felt quite dehydrated afterwards. But I can't complain as this was our first spring-like day for orienteering this year. Lots of people were out and about - walking dogs, picnic, etc - in the park.

I wasn't planning on running beyond 45min and thought 5.2km might be too long. Luckily, the course avoided the worst green and presented a number of running legs along trails. Navigation wise, I faired better than last week reading ahead and having a plan. I contoured along to #3, which may have been slower than running the trail. On my attack at #4, I drifted right a bit finding a clear path thru the honeysuckle maze, but spotted the control as I hit the northern part of the swamp. On #7-8, I failed to see the left hand route choice and went low instead using the trail. The long uphill finish was tough. Still, I think it was a fun course.

I did most of it at jogging pace, careful not to fall and hurt my hand again. Had to walk up a couple hills, and was slowed by honeysuckles or green slash vegetation at times. Effort level felt like a 3, but HR numbers look more like a 4. Probably a combination of warmer temps and being out of shape.

Route - it was fun looking at Route Gadget as more and more people are drawing in their routes. I was apparently the only person to go right from #7 to #8!

C • right on 7 to 8 5

Orienteering (Controls Pickup) 20:00 [1] *** 1.45 km (13:48 / km) +48m 11:50 / km
ahr:126 max:155 spiked:7/7c shoes: Icebug MR BUGrip

Control pickup afterwards.

Spinning 50:00 [2] *
ahr:138 max:145 shoes: Forte CR310

Studied the French Park course. Memorizing & simplifying legs. Also 'ran' the course backwards. Would've been interesting to have done it physically.

Stretching warm up/down 10:00 [0]

Strength (PT Exercises) 24:00 [2]

L-side only.

Green - Splits

Friday Mar 6, 2009 #

Cycling warm up/down (Stationary) 10:00 [2] 2.98 mi (17.9 mph)

Level 9, Manual, 108c., Avg. 97rpm.
Warm up for the PT exercises.

Stretching warm up/down 5:00 [0]

Strength (PT Exercises) 1:05:00 [3]

Leg press @100# (there was no option to do single leg @50#) (3x15)
Hamstring curls @60# (3x15)
Squats w/ 10# dumbbells on upside down Bosu (3x15)
Side steps w/ blue band (6 lengths)
'Monster' walk w/ blue band (6 lengths)
Walking lunges w/ 10# dumbbells (6 lengths)
Karaoke drills (6 lengths)
Backward extension drills (6 lengths)
Standing knee extension w/ black tubing (3x15)
Single leg jumps landing on Bosu (3x15)
Two-legged hops on the spot (30)
Two-legged hops forward & backward (30)
Two-legged hops side to side (30)
One-legged (left) hops on the spot (30)
One-legged (left) hops forward & backward (30)
One-legged (left) hops side to side (30)

Also includes ~6 laps worth of jogging during recovery for some of the drills.

Thursday Mar 5, 2009 #

Running (Treadmill) 1:13:21 [2] 7.0 mi (10:29 / mi) +222m 9:32 / mi
ahr:132 max:175 shoes: Adidas Supernova Cushion 6

1mi warm up @4.2mph (~14min)
5mi jog @6.7mph (~45min)
1mi cool down @4.2mph (~14min)
All with 2% incline, 686c.

There was a ~2min spike in the HR where it went above 150 and reached as high as 170s. But the rest of the jog was consistently in the 140s. I half expected the knee to feel sore near the end of the jog portion. Surprisingly, the whole workout went smoothly. So this was a nice step forward. I think I shall keep at this slower pace for now.

C • an hour on a treadmill! 2

Stretching warm up/down 10:00 [0]

Strength 47:00 [2]

PT exercises, plus some exercises for the core and arms.

Wednesday Mar 4, 2009 #

Spinning 1:14:00 [2]
ahr:152 max:176 weight:56.5kg shoes: Forte CR310

Got in an extra 25min or so before Alexis' class, trying to build up more endurance. Legs seemed to respond better with the longer warm up, so I was able to crank up the resistance and still have the power to pedal at a higher rpm.

Strength 25:00 [2]

Core and ankles.

Stretching warm up/down 10:00 [0]

Strength (PT Exercises) 24:00 [2]

L-side only. Increased ankle weights to 8lbs, and +2.5lbs for each dumbbell.

Tuesday Mar 3, 2009 #

Spinning 47:45 [2]
ahr:150 max:178 weight:56.5kg shoes: Forte CR310

Kept it mostly in the 140-150bpm range, except for the 2 sustained climbs toward the end.

Strength (PT Exercises) 1:00:00 [2]

Single leg press @40# (3x15)
Squats w/ 7.5# dumbbells on upside down Bosu (3x15)
Side steps w/ blue band (6 lengths)
'Monster' steps w/ blue band (6 lengths)
Walking lunges w/ 10# dumbbells (6 lengths)
Single leg jumps landing on Bosu (3x15)
Standing knee extension w/ black tubing (3x15)
Side jumps w/ black tubing (3x15)

Also mixed in what amounted to ~3 laps of running as recovery for the side & monster steps.

Stretching warm up/down 10:00 [0]

Monday Mar 2, 2009 #

Spinning 46:00 [2]
ahr:149 max:171 shoes: Forte CR310

Lots of high resistance, low rpms. Legs aren't really sore, but just don't seem to have much power in them.

Yoga 1:00:00 [1]

Sunday Mar 1, 2009 #

Note
(rest day)

Legs a bit sore. Taking a rest day.
R-hand is swollen enough that I can barely see the knuckles. Only slight discoloration though.

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