Training Log Archive: hkleaf

Event: OCIN TROL 11 - French Park
 

OCIN/TROL Event - French Park, Cincinnati, Ohio.
Green Course: 5.2km, 11c, 170m (1:5000, 3m)
Course Setter: David Williams
71F, sunny, breezy.

Had a late start in the 'heat' of the day w/o food or drinks before, and felt quite dehydrated afterwards. But I can't complain as this was our first spring-like day for orienteering this year. Lots of people were out and about - walking dogs, picnic, etc - in the park.

I wasn't planning on running beyond 45min and thought 5.2km might be too long. Luckily, the course avoided the worst green and presented a number of running legs along trails. Navigation wise, I faired better than last week reading ahead and having a plan. I contoured along to #3, which may have been slower than running the trail. On my attack at #4, I drifted right a bit finding a clear path thru the honeysuckle maze, but spotted the control as I hit the northern part of the swamp. On #7-8, I failed to see the left hand route choice and went low instead using the trail. The long uphill finish was tough. Still, I think it was a fun course.

I did most of it at jogging pace, careful not to fall and hurt my hand again. Had to walk up a couple hills, and was slowed by honeysuckles or green slash vegetation at times. Effort level felt like a 3, but HR numbers look more like a 4. Probably a combination of warmer temps and being out of shape.

Route - it was fun looking at Route Gadget as more and more people are drawing in their routes. I was apparently the only person to go right from #7 to #8!

C • right on 7 to 8 5

Control pickup afterwards.

Studied the French Park course. Memorizing & simplifying legs. Also 'ran' the course backwards. Would've been interesting to have done it physically.

L-side only.

Green - Splits

Level 9, Manual, 108c., Avg. 97rpm.
Warm up for the PT exercises.

Leg press @100# (there was no option to do single leg @50#) (3x15)
Hamstring curls @60# (3x15)
Squats w/ 10# dumbbells on upside down Bosu (3x15)
Side steps w/ blue band (6 lengths)
'Monster' walk w/ blue band (6 lengths)
Walking lunges w/ 10# dumbbells (6 lengths)
Karaoke drills (6 lengths)
Backward extension drills (6 lengths)
Standing knee extension w/ black tubing (3x15)
Single leg jumps landing on Bosu (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)

Also includes ~6 laps worth of jogging during recovery for some of the drills.

1mi warm up @4.2mph (~14min)
5mi jog @6.7mph (~45min)
1mi cool down @4.2mph (~14min)
All with 2% incline, 686c.

There was a ~2min spike in the HR where it went above 150 and reached as high as 170s. But the rest of the jog was consistently in the 140s. I half expected the knee to feel sore near the end of the jog portion. Surprisingly, the whole workout went smoothly. So this was a nice step forward. I think I shall keep at this slower pace for now.

C • an hour on a treadmill! 2

PT exercises, plus some exercises for the core and arms.

Got in an extra 25min or so before Alexis' class, trying to build up more endurance. Legs seemed to respond better with the longer warm up, so I was able to crank up the resistance and still have the power to pedal at a higher rpm.

Core and ankles.

L-side only. Increased ankle weights to 8lbs, and +2.5lbs for each dumbbell.

Kept it mostly in the 140-150bpm range, except for the 2 sustained climbs toward the end.

Single leg press @40# (3x15)
Squats w/ 7.5# dumbbells on upside down Bosu (3x15)
Side steps w/ blue band (6 lengths)
'Monster' steps w/ blue band (6 lengths)
Walking lunges w/ 10# dumbbells (6 lengths)
Single leg jumps landing on Bosu (3x15)
Standing knee extension w/ black tubing (3x15)
Side jumps w/ black tubing (3x15)

Also mixed in what amounted to ~3 laps of running as recovery for the side & monster steps.

Lots of high resistance, low rpms. Legs aren't really sore, but just don't seem to have much power in them.

Legs a bit sore. Taking a rest day.
R-hand is swollen enough that I can barely see the knuckles. Only slight discoloration though.