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Training Log Archive: hkleaf

In the 7 days ending Mar 16, 2008:

activity # timemileskm+m
  Running4 4:37:34 36.75(7:33) 59.14(4:42) 673
  Orienteering1 2:44:22 7.99(20:34) 12.86(12:47) 500
  Cycling1 1:00:00 24.34(24.3/h) 39.17(39.2/h)
  Strength4 1:00:00
  Stretching5 45:00
  Swimming1 40:00 1.0(40:01) 1.61(24:52)
  Speed/Track1 29:23 4.75(6:12) 7.64(3:51)
  Soccer1 22:00
  Total6 11:38:19 74.82 120.42 1173
  [1-5]6 10:53:19
averages - sleep:4.8 weight:57.3kg

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Sunday Mar 16, 2008 #

Event: The lepregaine (rogaine)
 

Swimming (Indoor) 40:00 [3] 1.0 mi (40:01 / mi)
slept:9.5 weight:57.6kg

Went to a swim clinic with the JFT group at Wright State. Paul M., the assistant swim coach at WSU, did an underwater taping, and also showed us some drills and instructions. It was definitely informative, and a good way to loosen up some sore muscles from yesterday's run.

warm up - ~400yds
drills
finish up with 20x50yds @1:00. I started out in 46, then had a bunch of 48-49s, before tiring and slowing down to 50-51s in the last few reps.

Orienteering (Vetting) 2:44:22 [2] *** 7.99 mi (20:34 / mi) +500m 17:13 / mi
ahr:119 max:176 shoes: Icebug MR BUGrip

Low 40s, mostly cloudy - After dim sums with parents, I went over to EF for some vetting. Did the big loop, last few legs of White, plus checking several other areas. I faired much better with navigation compared to 2 years ago here, but the flats can still be confusing if I try to go fast.

All the snow from last week has melted, which means the ground is saturated. The shoreline, some of the high flats, as well as the horse trails are a bit soft and muddy, but the slopes aren't as bad as I had expected. Except for the really steep stuff, footing is good on most climbs (with studded shoes). But if it rains more in the next couple weeks, ...... There are some truly steep sections though, which are scary to go down and slow to get up, but the lake views on some of these ridge tops are spectacular! The green doesn't seem to be as bad either.

Saw lots of deers. Got back to the car just as darkness fell. Very tired by the end. Was out for a total of 4hr+. Time discounted for standing around (HR<110).

Saturday Mar 15, 2008 #

Event: Bernheim Forest O Meet
 

Running (Road) 35:30 [2] 4.6 mi (7:43 / mi) +57m 7:26 / mi
ahr:137 max:165 slept:0.0 weight:57.6kg shoes: Nike Air Pegasus+ 2007

37F, dense fog, cloudy - Extra miles with a few others before the group run. Took ~10min for the legs to wake up, but felt good afterwards.

Running long (Road) 1:41:55 [2] 13.57 mi (7:31 / mi) +274m 7:04 / mi
ahr:145 max:176 shoes: Nike Air Pegasus+ 2007

Pig training group run from the Levee. Still cool and foggy, so I got soaked just running through. Trying to keep pace with the guys but got tired around 10.5 miles, so took a longer break to refuel with gu, water, and gatorade. Ran in the rest of the way with Justin and Michael. Hamstrings were the first to tire. I guess I can't be unhappy with the effort, considering the late night soccer game mere hours before.

Stretching warm up/down 5:00 [0]

Friday Mar 14, 2008 #

Cycling (Stationary) 1:00:00 [2] 24.34 mi (24.3 mph)
weight:56.7kg

Level 10, Alpine Pass, 543c.
Easy spin while watching the WVU vs. G'Town game.

Soccer (Indoor) 22:00 [4]
shoes: Adidas Absolion TRX FG David B

Late late night game. We weren't very good. Seemed to be out of sync with our passes. The other team was quick, so there was lots of running 'round. We lost 0-2. On a positive note, I was running pretty well. R-ankle also is getting stronger.

Strength (Free Weights) 12:00 [2]

Ankles and core, plus some push-ups.

Stretching warm up/down 10:00 [0]

Thursday Mar 13, 2008 #

Running (Track) 34:17 [2] 4.29 mi (7:59 / mi)
weight:57.2kg shoes: Asics Gel-DS Trainer 13

62F, mostly cloudy - Track at Withrow with JFT group. Light turnout. The plan was for 1.5mi warm up, 10x strides, 6xmile repeat w/ 2:00 rest, then 1mi cool down. I only got in 4xmile because I was trying to run with a new person in the group, to get her acclimated.

This session includes warm up, cool down, inbetweens, plus running 3x400m with Danielle.

Speed/Track intervals (Strides) 5:25 [3] 1.2 km (4:31 / km)
ahr:160 max:171 shoes: Asics Gel-DS Trainer 13

10x100m strides w/ ~20m recovery.

Speed/Track intervals (1600s) 23:58 [4] 4.0 mi (6:00 / mi)
shoes: Asics Gel-DS Trainer 13

4x mile (w/ 400m recovery):
5:58.48 -- 164/174
5:59.89 -- 170/181
6:00.00 -- 177/186
6:00.00? -- 178/182
I messed up the time on the last repeat, but the last 1200m was run @6:00 pace. Legs were getting tired after the 4th, so I'm glad it was a shortened workout. It's probably a good thing since I haven't done much speedwork on the track all winter.

Stretching warm up/down 10:00 [0]

Strength (Calisthenics) 18:00 [2]

Mammoth core.

Wednesday Mar 12, 2008 #

Running (Road) 56:45 [3] 7.93 mi (7:09 / mi) +194m 6:39 / mi
ahr:150 max:177 weight:57.6kg shoes: Nike Air Pegasus+ 2007

51F, partly cloudy - Pig training group run from the Spot. Shorts and long sleeves! Plus I can see where I'm going! Similar to last week, it's a hilly route. I ran mostly with Thies and Brian at ~MP. Feeling pretty good again. :)

Stretching warm up/down 10:00 [0]

Strength (Free Weights) 12:00 [2]

Ankles and core, plus some push-ups.

Tuesday Mar 11, 2008 #

Running (Road) 49:07 [2] 6.36 mi (7:43 / mi) +148m 7:12 / mi
ahr:149 max:167 shoes: Brooks Glycerin 4

36F (31), partly cloudy, some wind - Another late night neighbourhood run (Kroger loop). Pace varied a bit more than usual, but overall I felt pretty good. Snow is mostly melted.

Strength (Calisthenics) 18:00 [2]

Mammoth core.

Stretching warm up/down 10:00 [0]

Monday Mar 10, 2008 #

Note
(rest day)

Didn't rest nor eat too well after the long run yesterday. But it was fun playing in the snow! As a result, my legs are still quite sore.

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