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Training Log Archive: hkleaf

In the 7 days ending Mar 11, 2007:

activity

time

miles

Orienteering

6:30:00

Running

3:20:09

23.58

(8:29)

37.95

(5:16)

Cycling

1:00:00

20.4

(20.4/h)

32.83

(32.8/h)

Strength

45:00

Speed/Track

34:09

5.72

(5:58)

9.2

(3:43)

Stretching

25:00

Total

12:34:18

49.7

79.98

averages - weight:56.2kg

4:30

0:00

» now

Sunday Mar 11, 2007 #

Orienteering (Vetting) 4:30:00 [2] ***
shoes: Icebug MR BUGrip

50s, Sunny - Nice day to spend in the woods. Continued vetting controls for the FP-XI Sunday courses. Lots of wildlife today - a pileated woodpecker, some turkeys, lots of deers and squirrels, but still no signs of the great horned owls. Probably about 60% walking and 40% running. Despite the rain yesterday, the ground is still in decent shape. Keep your fingers cross!

A total of 5+hrs, getting out just after darkness fell.

Saturday Mar 10, 2007 #

Running (Road) 48:33 [2] 6.22 mi (7:48 / mi) +83m 7:30 / mi
shoes: Asics Gel Landreth II

Low 50s, rain - 1/2 Pig training group run. Not the greatest of conditions to be out running. It still would've been fine if I had taken my gloves with me. Instead I spent most of the run trying to warm up my frozen hands. Legs were fine during, but felt sore and achy after the run. Even skipped the extra 1.5mi with some of the group.

Need to watch the L-ITB, and make sure to stretch the hamstrings real well, plus strengthening the hips.

Running warm up/down (Road) 4:30 [1] 0.5 mi (9:00 / mi)
shoes: Asics Gel Landreth II

A bit of the cool down jog with Jeff around the block.

Stretching warm up/down 2:00 [1]

Note

The weather has turned nice in the afternoon, but my thoughts of heading out to MWW never materialized. I was too tired and decided to rest instead.

Friday Mar 9, 2007 #

Orienteering (Vetting) 2:00:00 [3]
shoes: Icebug MR BUGrip

Spents 2+hrs in the late afternoon out at MWW vetting the Sunday controls and test running some legs. Also had to do some trail maintenance - clearing off fallen trees and branches. There were some muddy spots along the trails and in the valleys, but overall footing is good. I just hope the prediced rain tomorrow won't dampen things too muh. Got out just as darkness fell.

Thursday Mar 8, 2007 #

Running warm up/down (Track) 22:52 [2] 2.5 mi (9:09 / mi)
shoes: Asics Gel Cumulus VII

1.5mi warm up - 13:15
1mi cool down - 9:37

Speed/Track intervals (800s) 28:16 [4] 8.0 km (3:32 / km)
shoes: Asics Gel Cumulus VII

30s - Track workout with JFT group. At least there's no snow on the track this time so that we can have an actual workout! Moved the training to Walnut Hills HS track, a nice facility, with bright lights.

Tonight's workout was straight forward - Yasso 800s. I managed 10 repeats.

Splits (w/ 75s recovery, ~150m):
2:49.89 (74.10)
2:51.56 (74.86)
2:49.17 (75.18)
2:49.88 (80.68)
2:50.96 (76.77)
2:50.31 (75.66)
2:49.60 (76.13)
2:48.59 (74.69)
2:48.14 (75.38)
2:48.50 (85.30)

I'm pretty happy with the consistency of the pace, though the last 4 were definitely tougher.

Speed/Track intervals (Strides) 5:53 [3] 1.2 km (4:54 / km)
shoes: Asics Gel Cumulus VII

10x100m strides (w/ 20m rest).

Running (Track) 12:49 [1] 1.5 km (8:33 / km)
shoes: Asics Gel Cumulus VII

The recovery portion inbetween 800s. Half walk, half jog.

Stretching warm up/down 5:00 [1]

Wednesday Mar 7, 2007 #

Strength 45:00 [3]

Session w/ Glen. Worked lots of arms and upper body. I'm going to be sore the next couple of days.

Running hills (Treadmill) 45:00 [3] 5.71 mi (7:53 / mi)
shoes: Asics Gel-Nimbus VIII

Level 10, Hills, @7.6mph, 645c.
Trying out the new Nimbus again. They just don't feel quite right - slightly too loose. I'll have to exchange them for something else.

Running warm up/down (Treadmill) 5:00 [1] 0.45 mi (11:07 / mi)
shoes: Asics Gel-Nimbus VIII

Cool down portion on the 'mill. 46c.

Stretching warm up/down 10:00 [1]

Put in a good long stretch afterwards.

Tuesday Mar 6, 2007 #

Running (Road) 1:01:25 [2] 7.27 mi (8:27 / mi)
shoes: Asics Gel Landreth II

1/2 Pig training group run. An out-and-back route from the Spot to Ault Park, so it was a reasonably hilly run. I started a bit late, so had to run fast to catch up. After that, I just ran at an easy pace.

Stretching warm up/down 8:00 [1]

Post-run stretch.

Monday Mar 5, 2007 #

Cycling (Stationary) 1:00:00 [2] 20.4 mi (20.4 mph)
weight:56.2kg

Level 11, Hills, 562c.
Just a recovery session after a weekend of races. Looked over the MWW Sunday courses for some multi-tasking. Found out I can't spin at 100rpm and write notes at the same time. Dripping sweat on paper is also a nuisance.

C • try a fan and a laptop? told m... 3

Note

Legs feel decent today. Just some general soreness from the running, lifting, and rolling of ankles. Left knee cap is slightly bruised and swollen from falling and banging it on rocky ground yesterday.

I hope to get around to logging my last week plus of training/racing soon.

C • are you running in 'o' shoes? ... 5

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