Training Log Archive: hkleaf

Event: OCIN TROL 10 - Sharon Woods
 

OCIN/TROL Event - Sharon Woods, Cincinnati, Ohio.
Green Course: 4.9km, 10c. (1:10 000, 5m)
Course Setter: Claire Dell
~30F, mostly cloudy, some wind.

Since the knee had been feeling ok all week, I decided to jog the whole course. There was a slight hint of soreness as I finished, but it quickly went away, so I'll take this as a good step in the right direction.

As for the course, Claire set a nice one, with a couple long running legs that had some route choice problems. I wasn't very sharp overall with my navigation and route choice decisions. Nearly overran #1 as I missed seeing the trail junction. Had a slow route to #2, and perhaps also not the best exit either. Stopped short on the E edge of circle at #3, losing ~1:30. Took a safer route to #7 that was slower due to the steep side hill. Then on my way to #8, I tried to stay high out of the deep reentrants, got tangled up in the green stuff, tripped and fell, landing awkwardly on my R-hand and jamming in badly. It took a moment for the pain to subside and get on my way again. But my concentration was clearly not 100% and I proceeded to miss the control ~100m to the west. Probably lost about 4min here. Still not fully recovered, I again picked a questionable route to #9 before finishing nicely on a downhill run in.

Clearly wasn't my day. This is probably what happens when I haven't run in terrain for a long while - I get clumpsy and mistake prone. Hand was hurting pretty bad afterwards too.

Routes: Hand drawn | GPS

L-side only.

Green - Splits

Level 9, Manual, 105c.
Warm up for the PT exercises.

Quad, calf, and ITB.

PT exercises for the L-knee.
Single leg press @40# (3x15)
Hamstring curls @30# (3x15)
Squats w/ 5# dumbbells on upside down Bosu (3x15)
Walking lunges w/ 10# dumbbells (6 lengths)
Side steps w/ blue band (6 lengths)
'Monster' walk w/ blue band (6 lengths)
Standing knee extension w/ black tubing (3x15)
Single leg jumps landing on Bosu (3x15)
Sideway jumps w/ black tubing (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)

Avg. 2:04.9, @6, 318c.

Trying to get back on the run program.
.25mi warm up @4.2mph
4mi jog @6.7mph
.25mi cool down @4.2mph
All at 2% incline, 466c.

HR was way up, but I'm happy that the knee seemed fine.

Left side only.

Had an extra 25min or so of warm up as it was a later class. Legs, esp. the upper hamstrings were a bit sore. Knee on the other hand, was fine.

Core and ankles.

93/59

C • Ran-it Granite 4

Single leg press @40# (3x15)
Walking lunges w/ (2) 10# dumbbells (6 lengths)
Side steps w/ blue band (6 lengths)
'Monster' steps w/ blue band (6 lengths)
Two-legged squats on upside down Bosu (3x15)
Single leg jumps landing on Bosu (3x15)
Two-legged vertical jumps (3x15)
Side jumps w/ black tubing (3x15)
Terminal knee extension (standing) w/ black tubing (3x15)

Now that the flu's behind me, trying to build back some training volume, and also to test out that knee. It was fine as long as I didn't push too hard on the pedal.

After the bike. It felt good to stretch out a little.