Attackpoint - performance and training tools for orienteering athletes

Training Log: BP

In the last 7 days:

activity	#	time	miles		km		+m
Walking	5	2:08:00	7.77	(16:29)	12.5	(10:14)
Jogging	4	1:59:04	13.82	(8:37)	22.24	(5:21)	205
Strength	2	1:40:00
Stretching	5	38:00
MTB	1	34:47	8.2	(4:14)	13.2	(2:38)	180
Running	1	21:16	3.08	(6:54)	4.96	(4:17)
Drills	2	20:00	0.43		0.7
Spin	1	16:15	3.73	(4:22)	6.0	(2:43)
Beach	1	1:03	0.25	(4:13)	0.4	(2:38)
Total	6	7:58:25	37.28		60.0		385
[1-5]	6	7:40:25

2:48

0:00

Friday May 17 #

Jogging (Road) 24:15 5.0 km (4:51 / km)

Out early before it got too humid, cruising on the Aventura exercise trail.

Stretching 5:00 [0]

Legs

Note

Long day in the saddle - successfully gave talk - then made it home by midnight via Detroit.

Thursday May 16 #

Walking 25:00 [1] 2.4 km (10:25 / km)

Cool non humid morn- shaking the legs out

Spin warm up/down 16:15 [2] 6.0 km (2:43 / km)

Easy effort

Stretching 6:00 [0]

Legs with roller

Drills 10:00 [1]

Hips and other dynamic loosener- uppers

Strength 20:00 [3]

Abs 10 mins then arms and shoulders 10 mins

Wednesday May 15 #

Walking 19:00 [1] 2.0 km (9:30 / km)

Apparently cooler in FL than yesterday in the TCs

Walking 10:00 [1] 1.0 km (10:00 / km)

Sunny LT break from meetings

Jogging warm up/down (Treadmill) 11:03 [2] 2.0 km (5:32 / km) +20m 5:16 / km

Decided on tempo day- so warm up inside.

Stretching warm up/down 10:00 [1]

Static and dynamic with hip drills.

Running tempo (Road) 21:16 4.96 km (4:17 / km)

Aventura exercise trail; 3.1 miles and clock stopped at just short of 5k. Warm at 80F with slight breeze. Good steady and comfortably hard effort- and pretty close to target threshold pace- felt a fade at 4 km and eased off the pace a tad. Haven't done one for a while, so felt good to have in the bag ahead of track season, although should do more.

Jogging warm up/down (Treadmill) 11:30 [2] 2.0 km (5:45 / km) +20m 5:29 / km

Back inside and dripping with sweat!

Tuesday May 14 #

Note

On the road again, so have to see what the day and rest of week brings re training opportunities. Feeling the need for speed!

Walking 16:00 [1] 1.6 km (10:00 / km)

Feeling jaded after flight (but only 3 hours duration)

Jogging warm up/down (Beach) 11:30 [2] 2.0 km (5:45 / km)

Barefoot in the soft sand with decent onshore breeze

Drills (Beach) 10:00 [2] 0.7 km (14:17 / km)

Pretty hard going so skipped the b skips but did everything else plus 4x50m strides

Beach (Sprints) 1:03 0.4 km (2:37 / km)

Short speed session in the soft sand. Marked off 50m and aimed for 10 reps @ 90-95% effort with 50m walk recovery between. Focused on arm drive and fast feet. With breeze slightly behind was hitting them fairly consistently at what I felt was sub 13sec 100m (on the track) effort - probably decent 400m training for say a 60.x target. Started to fatigue on last 2 so called it a day at 8. Went as follows (rounded to nearest tenth):
7.8, 8.0, 7.7, 8.1, 8.0, 7.9, 8.1, 7.7

Stretching 10:00 [1]

Static legs

Jogging warm up/down 6:00 [2] 1.0 km (6:00 / km)

Short cool down and back to hotel.

Monday May 13 #

Walking 31:00 [1] 3.0 km (10:20 / km)

Between rain showers - at least not cold.

MTB (Road) 34:47 13.2 km (2:38 / km) +180m 2:28 / km

Nice evening, so something different (as in if I am going to do any AR stuff, better get some bike legs going). Quick jaunt around Medicine Lake, initially into the wind. As I hefted my old 30# clunker up the rolling hills on the way home, my mind drifted to Mr Wentzl's 20# work of art, and a former (now disgraced) champ who is quoted as saying "its not about the bike". Right Lance- I get it!
Anyhow a satisfying outing, without mechanical or physiologic enhancement.

Sunday May 12 #

Jogging (Trail) 54:46 10.24 km (5:21 / km) +165m 4:57 / km
ahr:131 max:152

Mother's Day expectations dutifully exceeded, so out for a run in the park- loops of French XC trails with some nice hills on the way. Cool 40F necessitated full body cover. Generally mellow pace except for last 2k which were a bit faster (4:55 / k).

Walking 27:00 [1] 2.5 km (10:48 / km)

Strength 1:20:00 [2]

More raking and carrying - spring clean up finished :)

Stretching 7:00 [0]

With roller.

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