Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: hkleaf

In the 7 days ending Mar 25, 2007:

activity

time

miles

Running

6:42:46

49.75

(8:06)

80.06

(5:02)

469

Stretching

58:00

Speed/Track

39:02

6.46

(6:02)

10.4

(3:45)

Cycling

30:00

11.68

(23.4/h)

18.8

(37.6/h)

Orienteering

27:35

2.55

(10:48)

4.11

(6:43)

28 /

32c

87%

Strength

8:00

Total

9:25:23

70.44

113.36

469

28 /

32c

87%

averages - weight:56.7kg

2:43

0:00

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Sunday Mar 25, 2007 #

Note

Heart Mini Marathon 30

Running race (Road) 57:28 [5] 15.0 km (3:50 / km)
shoes: Asics Gel Landreth II

Heart Mini Marathon 30, Cincinnati, Ohio.
*more details to follow...

Running warm up/down (Road) 1:00:00 [1] 5.5 mi (10:55 / mi)
shoes: Asics Gel Landreth II

Brief warm up before race, then running back on the course after finishing to cheer on others. Time includes 2+ mile of walking at a brisk pace.
*distance is an estimate.

Stretching warm up/down 5:00 [1]

Saturday Mar 24, 2007 #

Event: OLOU Horine Sprints

Running warm up/down (Grass) 30:00 [2] 3.33 mi (9:01 / mi)
shoes: Icebug MR BUGrip

3x10min warm up for each sprint, plus some strides mixed in at the end. Even though it was warm out, it took a while to get my legs going.

*pace is an estimate.

Orienteering race (Club Meet) 8:54 [5] *** 1.67 km (5:20 / km)
spiked:9/11c shoes: Icebug MR BUGrip

Sprint #1

Orienteering race (Club Meet) 10:51 [5] *** 1.57 km (6:55 / km)
spiked:10/11c shoes: Icebug MR BUGrip

Sprint #2

Orienteering race (Club Meet) 7:50 [5] *** 0.87 km (9:00 / km)
spiked:9/10c shoes: Icebug MR BUGrip

Sprint #3

Stretching warm up/down 15:00 [1]

3x5min stretch before each sprint.

Sprint 1 - Splits

Sprint 3 - Splits

Sprint 2 - Splits

Friday Mar 23, 2007 #

Cycling (Stationary) 30:00 [3] 11.68 mi (23.4 mph)
weight:56.7kg

Level 8, Manual, 321c.
As a warm up for the run...

Running (Treadmill) 35:15 [2] 4.33 mi (8:08 / mi)
shoes: Brooks Glycerin 4

Manual, 2.5 incline, @7.6mph, 467c.
Includes 2:00 of cool down at a slower pace.
...to break-in / test out a new pair of running shoes.

Stretching warm up/down 10:00 [1]

afterwards.

Thursday Mar 22, 2007 #

Running warm up/down (Track) 17:25 [2] 2.0 mi (8:42 / mi)
shoes: Asics Gel Cumulus VII

12:09 - warm up 1.5mi
5:16 - cool down .5mi

Speed/Track intervals 34:12 [4] 9.2 km (3:43 / km)
shoes: Asics Gel Cumulus VII

Low 60s, cloudy, strong wind - Speedwork with JFT group at WH track. A smaller crowd as some people wanted fresher legs for the Heart Mini on Sunday. We alternated between 1200s and 800s for a total of 9 repeats tonight.

Splits (w/ recovery):
4:29.23 (88.40) / 2:56.69 (75.08)
4:29.83 (89.24) / 2:56.14 (75.11)
4:29.48 (89.21) / 2:56.48 (76.99)
4:29.20 (90.55) / 2:55.89 (75.87)
4:29.26

I ran them all with Craig tonight. Doing a much better job at running a consistent pace. Legs felt ok for most until the last 2, when they started feeling tight/heavy.

Speed/Track intervals (Strides) 4:50 [3] 1.2 km (4:02 / km)
shoes: Asics Gel Cumulus VII

10x100m strides w/ 20m recovery included.

Running (Track) 11:00 [1] 1.2 km (9:10 / km)
shoes: Asics Gel Cumulus VII

Recoveries inbetween (~150m x 8), part walking part jogging.

Stretching warm up/down 10:00 [1]

Post-run stretch.

Wednesday Mar 21, 2007 #

Note
(rest day)

Taking a day off. Legs are pretty stiff.

Tuesday Mar 20, 2007 #

Running (Road) 37:49 [2] 4.51 mi (8:23 / mi) +136m 7:40 / mi
shoes: Asics Gel Cumulus VII

Low 50s, clear, wind - 1/2 Pig training group run. Spring is here! A shorts and short-sleeve kind of day! The run was short, but the route was rather hilly. It served as a perfect recovery run for me. HH afterwards was good.

Stretching warm up/down 8:00 [1]

Post-run stretch. Left IT Band is a little sore.

Strength 8:00 [2]

Ankles.

Monday Mar 19, 2007 #

Running long (Road) 2:33:49 [2] 20.01 mi (7:41 / mi) +333m 7:19 / mi
shoes: Asics Gel Landreth II

50F, light drizzle, occasional wind - Another lonesome long run using almost the same route as last week's. Woke up in the morning feeling like I was hit by a bus, but gradually got better. The run itself was slow and steady though, legs no doubt still feeling the effects of the last few days. The Ohio is getting quite high - only 4 steps of the Serpentine Wall from flooding Sawyer Point.

Stretching warm up/down 10:00 [1]

Nice long stretch after the run.

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