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Attackpoint - performance and training tools for orienteering athletes

Training Log: BP

In the last 7 days:

activity # timemileskm+m
  Orienteering2 1:17:24 4.6(16:50) 7.4(10:28) 33019 /22c86%
  Strength2 1:00:00 0.62(1:36:34) 1.0(1:00:00)
  Elliptical1 31:30 4.04(7:48) 6.5(4:51) 210
  Walking2 27:00 1.99(13:32) 3.21(8:25)
  Drills 1 16:00
  Jogging1 15:00 1.37(10:58) 2.2(6:49)
  Total5 3:46:54 12.62 20.31 54019 /22c86%
averages - weight:63.1kg
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Saturday Mar 23 #

Orienteering race (Brown A) 41:17 intensity: (10:00 @2) + (25:00 @3) + (6:17 @4) **** 3.9 km (10:35 / km) +180m 8:36 / km
ahr:141 spiked:9/10c

Day 2 FP. Beautiful day and fascinating terrain made for a fun outing. O was pretty steady and once l got beyond first control no mistakes of note. Very hesitant (30 sec) to control 1, a 2m clifff, adapting to 1:7500 and calibrating on scale of cliffs. While I would have done OK on a min/km basis on Brown B with the “real” M65’s and Green B for the M60s (got caught in the age transition issue, so was not permitted to run the former and had no desire for the latter), pleased to have run this enjoyable course. Had some good route choice options and I loved the “middlish” first part with small depresssions that required concentration and accuracy. Re-entry going OK.
SL = 3.3km.

Friday Mar 22 #

Orienteering race (Brown B FP) 36:07 intensity: (10:00 @2) + (20:00 @3) + (6:07 @4) *** 3.5 km (10:19 / km) +150m 8:30 / km
spiked:10/12c

Back to the pig. Day1 on Brown in M65. Steady run aka slow but careful approach. Had a couple of bobbles of controls 2 and 6 and slow uphill to 8 with about 2 mins dropped (AP has me at 1:54). Otherwise a satisfactory effort and some micro route racing on the last 4 controls with Tom N which made things interesting.SL=3.1km.

Thursday Mar 21 #

Note
(rest day)

Busy at work and resting up for next 3 days of mud/hill exertion. Given my lack of running over the last 18 mo and rusty O skills- it's gonna be interesting!
Anyhow, as always, looking forward to the FP and a part of the world, KY, that I have no real experience of (cue banjos and moonshine?).

Wednesday Mar 20 #

Drills warm up/down 16:00 intensity: (10:00 @1) + (6:00 @2)
ahr:113 weight:63kg

ABCs, dynamic stretching and 5x40m build ups (strength and leg speed are coming back)

Strength 30:00 [1] 0.5 km (1:00:00 / km)

WWO2 = Easy ROM day

Sumo deadlift 55# 3x8
Bird dog Rox 15# 3x2x8

SLRDL 18# 3x2x12
Lat pulldown cable 17.5# 3x12

Walking 15:00 [1] 1.0 mi (15:00 / mi)

LT outing

Tuesday Mar 19 #

Jogging warm up/down (Skillmill) 15:00 intensity: (10:00 @1) + (5:00 @2) 2.2 km (6:49 / km)
ahr:126

Walk to jog then 6x30sec strides with 1:30 recovery.

Strength 30:00 [1] 0.5 km (1:00:00 / km)
ahr:103

WWO1 - reduced intensity.

Deadstop KB swing 16kg 3x6

Goblet squat dynamic with eccentric phase 25# 3x8
One arm push (dynamic/eccentric) 10# 3x2x8

Hand realest push up 3x6
Offset rev. lunge ot balance 3x2x6
Wall sit lat. raise 2x5# 3x6

Walking 12:00 [1] 1.6 km (7:30 / km)

Quick LT destress.

Monday Mar 18 #

Elliptical warm up/down 31:30 intensity: (10:00 @1) + (21:30 @2) 6.5 km (4:51 / km) +210m 4:10 / km
ahr:103 weight:63.3kg

Recovery effort

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