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Training Log Archive: hkleaf

In the 7 days ending Dec 30, 2006:

activity

time

miles

Running

2:57:12

19.19

(9:14)

30.88

(5:44)

390

Cycling

1:50:00

36.43

(19.9/h)

58.63

(32.0/h)

Strength

1:27:00

Orienteering

1:19:56

6.36

(12:34)

10.23

(7:49)

290

37c

X-Training

50:00

8.13

(6:09)

13.08

(3:49)

Stretching

34:49

Soccer

25:00

Speed/Track

18:36

2.98

(6:14)

4.8

(3:52)

Total

9:42:33

73.09

117.62

680

37c

averages - sleep:7 weight:56.8kg

3:00

0:00

» now

Saturday Dec 30, 2006 #

Event: OCIN New Year's Orienteering Festival

Orienteering race (Club Meet) 47:25 [4] *** 5.1 km (9:18 / km) +135m 8:13 / km
15c slept:7.0 shoes: Silva O' Spikes (Rubber)

OCIN "Freezer O" - Miami University Natural Areas, Oxford, Ohio.
6207m

Running warm up/down (Mixed Trail/Road) 6:00 [1] 0.6 mi (10:00 / mi)
shoes: Silva O' Spikes (Rubber)

Brief warm up in the parking lot area and then down to the start.

Stretching warm up/down 4:00 [1]

Before and after.

Note

Again thought about getting in an easy run in the late afternoon. That idea went out the window quickly as my legs were achy and tired after getting home.

Green - Splits

Friday Dec 29, 2006 #

Cycling (Stationary) 1:05:00 [2] 20.07 mi (18.5 mph)
weight:56.9kg

Level 10, Hills (Cascade), on the newer LifeFitness.

Soccer (Indoor) 25:00 [4]
shoes: Adidas Absolion TRX FG David B

Subbing again for friends' team. It just wasn't our night, with enough near misses that we could have played to a tie easily. Instead it was 0-4. At least I got my speed interval training taken care of.

Positive note of the day: I left both the wrap and ankle brace at home but recorded no ill effects (so far) from some hard sprints in the game :)

Stretching warm up/down 5:00 [1]

Strength 6:00 [1]

Ankles. Too tired to do the other stuff.

Note

The original plan for the day was to get in my long run of the week (~10mi.), since it won't happen during the New Year O'Fest. But I didn't get a good night sleep, plus the L shin was slightly aching, so decided to skip the long run and bike instead. The Billy Pig on Monday should offer enough mileage for a long run anyway.

The weather is unseasonably warm - 60F today! - for end of December. Looks like rain is a-coming, so this will be more like a regular Pig than a "Frozen Pig."

Thursday Dec 28, 2006 #

Running (Road) 48:21 [2] 6.1 mi (7:56 / mi)
shoes: Asics Gel Cumulus VII

Low 50s, clear - easy out and back run in Hyde Park. 23:55 out, 24:26 back. Wore t-shirt and shorts again.

Cycling (Stationary) 45:00 [2] 16.36 mi (21.8 mph)
weight:56.9kg

Level 7, Manual.

Stretching warm up/down 5:00 [1]

Strength 6:00 [1]

Ankles.

Wednesday Dec 27, 2006 #

Running warm up/down (Trail/Terrain) 17:31 [2] ** 2.06 km (8:30 / km) +95m 6:55 / km
shoes: Icebug MR BUGrip

Running from car to start, then from finish back to car. Boy was it MUDDY on the tracks! Saw a fire hose that went from the stream all the way to the ridge top along the trail, weird.

Orienteering 32:31 [3] *** 5.13 km (6:20 / km) +155m 5:30 / km
22c shoes: Icebug MR BUGrip

Went over to McFarlan for some training. Did the same 3 loops from back in September. Most of the ribbons are still up. Nice day to be in the woods.

Splits: 11:36, 14:01, 6:54

Stretching warm up/down 6:49 [1]

Before and after the orienteering.

Running warm up/down (Track) 33:20 [2] 4.0 mi (8:20 / mi)
shoes: Asics Gel Cumulus VII

Warm up, cool down, and in-between for the track workout.

Speed/Track 18:36 [4] 4.8 km (3:52 / km)
shoes: Asics Gel Cumulus VII

UC Track - 3x1600m at Threshold pace, with 400m jog in-between. Didn't check the temps but it was barely warm enough for shorts and t-shirt. Speed wasn't great, and times weren't as consistent as I'd like.

Splits: 6:12.43, 6:13.04, 6:10.84

Stretching warm up/down 9:00 [1]

Before and after track.

X-Training (Elliptical) 24:00 [3] 3.8 mi (6:19 / mi)
weight:56.7kg

Level 10, Manual, on a LifeFitness machine.

X-Training (Elliptical) 26:00 [2] 4.33 mi (6:00 / mi)

... then dropped down to Level 8 for 21' plus a 5' cool down.
Burned a total of 718cal.

Strength (Calisthenics) 12:45 [1]

Ankles, sitsups, and pushups.

Tuesday Dec 26, 2006 #

Note

Boxing Day - not a real holiday here in the US, but I treated myself to another off day anyhow.

Monday Dec 25, 2006 #

Note
(rest day)

Scheduled rest day for the legs. My tummy took up the slack by devouring all kinds of sugary goodness. Yum!

Strength 4:00 [1]

Ankles.

Sunday Dec 24, 2006 #

Event: APOC 2006

Running (Trail) 1:12:00 [2] ** 11.6 km (6:12 / km) +295m 5:30 / km
shoes: Icebug MR BUGrip

33F, partly cloudy - morning run with the trail group at Mt. Airy. Again not as cold as the termostat indicated. Perhaps I'm getting acclimated to the cooler temps? Easy pace intended as a recovery run, but went a bit longer than planned (60min). Had originally thought about running the Red course afterwards as training, but I had had enough of the muddy trails by the end, so scraped the o-training. It's probably a sensible thing to do anyway so I don't trash my legs too much.

Figured I could add some volume by hitting the gym on the way home for some spinning, but they were closing at noon today. Since I lack the proper gear to ride outside in the cold, I take it as a sign to not train anymore for the day and just went home.

Strength 58:15 [2]

At home, a little bit of everything. R ankle is feeling almost normal now but L groin is tires somewhat with the exercises.

Stretching warm up/down 5:00 [1]

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