Register | Login
Attackpoint - performance and training tools for orienteering athletes

Discussion: Warm up?

in: schnitzer; schnitzer > 2011-06-08

Jun 8, 2011 3:04 PM # 
paul c:
Are you trying to say that you did a running warm up just for a bit of intensity 3 walking?
Please try and keep the justification under 10,000 words as I do have to sleep tonight!!!
Jun 8, 2011 4:05 PM # 
80m climb at about 20% gradient a rep sounds like a good hill to me, not quite the Blorenge rep I used to do but still a reasonable hill for strength training and walking it hard will be very similar speed wise to running it. and if it's a 30 minute run away then that's a good warm up warm down. I used to have to drive 50 minutes there and back to do my Blorenge reps.
Jun 9, 2011 8:23 AM # 
Paul - my intensity logging is consistent (well as it can be, I don't use a heart rate monitor so it's a bit of a guess based on how heavily I'm breathing) across all types. So it's not (for me) a measure of how much effort I put in generally rather a measure of cardio intensity. That way the intensity totals/bar charts make more sense when you're trying to progressively increase the amount of training you are doing at a particular heart rate for example. Plus I haven't made the donation so I can't log multiple intensities for one session. This session averaged zone 3 - 1 at the bottom after jogging down, very quickly increasing up to 4 for most of the rep so in fact they were similar to flat running intervals in terms of heart rate. How do I quickly get up to threshold simply walking? Read on (if you are still awake)...

Ifor - actually it is a 40% gradient. My fault - when I say 0.44km & 80m that is the whole (up & down) rep whereas I split the ups/downs into separate sessions to differentiate between walking/running and average intensities. I was surprised it took me 30mins each way to the ski slope from home, I thought it was a bit closer than that. Arguably a bit excessive but it certainly won't be once I've increased the reps to 6, 8, 10 etc.
Jun 9, 2011 8:40 AM # 
40% is more like the Blorenge. This is exactly the sort of interval I used for MM training also did wonders for my 10k pb which was set a month after I started this sort of session once or twice a week.
Jun 9, 2011 6:19 PM # 
Only 239 words John. Well done.
Jun 9, 2011 6:53 PM # 
paul c:
just what i needed to read john, thanks. But would have prefered it before i went to bed rather than just before a lesson.

This discussion thread is closed.