Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 28 days ending Feb 28, 2015:

	activity	#	time	miles		km		+m
	Walking	19	11:17:00	42.94	(15:46)	69.1	(9:48)	60
	Strength	8	5:10:00
	Jogging	15	4:37:30	30.95	(8:58)	49.81	(5:34)	607
	Stretching	11	1:42:00
	Snowshoe	3	1:33:15	6.34	(14:43)	10.2	(9:09)	230
	Massage	1	1:00:00
	Planning	1	45:00
	Nordic walking	1	23:52	2.17	(10:58)	3.5	(6:49)	60
	Total	27	26:28:37	82.4		132.61		957
	[1-5]	27	24:43:37
averages - sleep:9.5 weight:65.9kg

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Saturday Feb 28, 2015 #

Note
(rest day)

Had a protracted trip back from FL. Original aircraft got hit by lightening, and had to have its avionics checked by a special crew coming in from somewhere else = 6 hour+ delay. Rebooked through ATL and made it home around 1:30am. Needless to say slept in with post vacation inertia. So rest day!

Friday Feb 27, 2015 #

Walking 58:00 [1] 6.4 km (9:04 / km)

Once more unto the beach! More walk than run this week.

Jogging 13:00 2.5 km (5:12 / km)

Warm up along the boardwalk, some beach sprints and run back (4:40 k)

Stretching 5:00 [1]

Quads a bit tight

Thursday Feb 26, 2015 #

Walking 55:00 [1] 6.0 km (9:10 / km)
(rest day)

B, B and R. No sun today :)

Stretching 10:00 [1]

Spa day (but skipped the pedicure:)

Wednesday Feb 25, 2015 #

Walking 1:00:00 [1] 6.4 km (9:22 / km)

Mostly sand today.

C • Watching old Eamonn Coughla... 12

Jogging warm up/down (Beach) 17:37 3.5 km (5:02 / km)

Jogging, drills, beach sprints and 1 km home at faster pace (6:40/mile)

Stretching 12:00 [1]

Legs and hips

Tuesday Feb 24, 2015 #

Walking 1:06:00 7.2 km (9:10 / km)

Mix of beach, road and Boardwalk.

Strength 15:00 [2]

Core and abs

Monday Feb 23, 2015 #

Walking 55:00 [1] 5.0 km (11:00 / km)

Beach stroll. All told covered some 14km and 19000 paces for the day.

Jogging 12:15 2.4 km (5:06 / km)

A mix of warm up, dynamic drills then some faster fartlek running along beach and boardwalk

Stretching 10:00 [1]

Legs and hip drills.

Sunday Feb 22, 2015 #

Walking 40:00 [1] 3.5 km (11:26 / km)
slept:9.0 (rest day)

Beach stuff

Saturday Feb 21, 2015 #

Note

Amidst my deepening disillusionment with the US O scene - and as much as I love the OCIN Flying Pigs, just can't be Bothered at present with signing up for the champs- so in lieu of that have decided to try ......
Race walking :)

Note

Mobot- nice one!
http://www.bbc.com/sport/0/athletics/31569286

C • Superhuman! 13

Nordic walking (Road) 23:52 3.5 km (6:49 / km) +60m 6:17 / km

Slushy/slippery but mild temps at 20F so no excuse but to get outside for this weeks cross training effort. Tried out my race walking form (yep seriously) and did a 1km burst in the middle around 6mins getting up to 5:42m/k pace.

Friday Feb 20, 2015 #

Walking 25:00 [1] 2.5 km (10:00 / km)

A tad warmer :)

Jogging (Treadmill) 24:40 4.5 km (5:29 / km) +45m 5:13 / km

Mid length with warm up and cool down

Stretching 10:00 [1]

Legs and hips with and without roller.

Thursday Feb 19, 2015 #

Walking 33:00 [1] 3.2 km (10:19 / km)
slept:9.0 (rest day)

Still frigid temps. Escape is nigh!

Wednesday Feb 18, 2015 #

Walking 26:00 [1] 2.5 km (10:24 / km)

Cold at -2F LT, so somewhat invigorating

Note

W9 po and W3 m1 and starting to feel like things are coming back together. Countdown to vacation with some sunshine next week.

Jogging warm up/down (Treadmill) 11:28 [2] 2.0 km (5:44 / km) +30m 5:20 / km

Kept it short and sweet

Stretching 10:00 [1]

Legs and hips with roller

Strength 1:00:00 [3]

Session focused on legs and core with some upper body as follows:

Dynamic Running:
A Skips
C Skips
High Knee Butt Kicks
Squat Jumps

SL Squats to Box 3 x 10
Mountain Man Mikes 3 x 15

Renegade Rows 3 x 12
Toe Touchers 3 x15
Bicycle Crunches 3 x 15

Curl to Press 3 x 12
Oblique Crunches 3 x 15
OH Triceps Ext 3 x 15

Leg Extensions 3 x 15
Leg Curls 3 x 15
Glute Kick Backs 3 x 15

Cool Down
Hurdler Stretch
Fire Hydrants
Straight Leg Raises

Tuesday Feb 17, 2015 #

Jogging 21:18 4.0 km (5:20 / km) +40m 5:04 / km

Mod length run. 6 min warm up then faster fartlek type segs. with jog between (8x100 and 6x200). Felt fluid and could have done more, but staying disciplined with gradual build up.

Stretching 10:00 [1]

Legs and hips with roller.

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

LT mind break.

Monday Feb 16, 2015 #

Jogging warm up/down (Treadmill) 13:30 2.5 km (5:24 / km) +36m 5:02 / km

With 6x100m strides incorporated.

Strength 30:00 [2]
slept:9.0

Hips, core, hams/gluts, abs (4x3x24), arms and shoulders (3x15)

Sunday Feb 15, 2015 #

Event: MNOC River Bend Nature Center

Jogging (bike trail) 33:40 5.96 km (5:39 / km) +55m 5:24 / km

Long run for the week -aiming for 30 mins. Mixed surface of cleared bike path, snowy paths and icy sidewalks (Spike crosses were necessary). Cold 5F out and used warm skin face cream which worked well.

Note
slept:11.0 weight:65.4kg

Came across a guide for ideal racing weight based on height and distance. Of course lighter is better, however there are power to weight trade-offs eg 5000m distance runners the lightest (for me 60kg) middle distance a bit more muscular bulk with 1500m (63kg) and 800m the heaviest (66kg). Notably at college I was 59-60kg.

C • so how do you fare now? 14

Saturday Feb 14, 2015 #

Snowshoe 30:15 [2] 3.2 km (9:27 / km) +50m 8:46 / km

SS not really needed, however added security of crampon teeth on some icy patches was nice to have.

Strength 25:00 [2]

Hips, abs, core, arms and shoulders.

Stretching 5:00 [1]

Legs with roller

Note

Caught a fair bit of the Millrose games and all of the Wanamaker mile. Lagat crushed the old masters mile record by almost 4 sec with a 3:54.91 in what seemed to be a very smart even split race for him. Centrowitz held off Kiwi Willis to win in a tight 3:51.xx finishing duel. Good stuff!

Friday Feb 13, 2015 #

Event: 10th Annual Sprint Camp

Jogging (Treadmill) 20:45 3.6 km (5:46 / km) +54m 5:22 / km
max:138

Mid distance run keeping HR below 140

Stretching 10:00 [1]

Legs with roller and hip drills

Note

Since I haven't got many running miles in my legs since Nov, have decided on a conservative build up targeting around 20k total for the coming week. W2 base. W8 po.

Walking 15:00 [1] 1.5 km (10:00 / km)

Airport hiking - those A gates!
Anyhow it was colder with more snow in NJ than MN at present

Thursday Feb 12, 2015 #

Note
weight:65.7kg

Travel day

Planning 45:00 [0]
(rest day)

Sitting on a plane and resting, plus rereading Peter Coe's excellent book on training for the middle distance events, as well as gleaning some advice on base building (1L, 2M and 2S runs per week) from RW mag.

Walking 28:00 [1] 2.5 km (11:12 / km)

Mostly airport hiking

Wednesday Feb 11, 2015 #

Jogging warm up/down (Treadmill) 11:45 [2] 2.0 km (5:53 / km) +30m 5:28 / km

Strength 1:05:00 [3]

Dynamic drills, ROM, TRX squats, hams, chest, shoulders and cool down with stretching. Details as follows:

2x dynamic drills
A Skips
A-B Skips
Walking RDLs
Karoke with knee drive
High knee with butt kicks

SL Hip bridges on Foam Roller 3x 15
SL TRX Squats 3 x 15

SA Chest Press 3 x 15
SA Row 3 x 15

Hip Adduction 3 x 15
Hip Abduction 3 x 15

Deltoid Complex 3 x 10
Goal Posts 3 x 10
Deltoid Fly 3 x 10

Cool down x2
Hip circles, clams (4pos), Childs pose, cats and cows

Tuesday Feb 10, 2015 #

Jogging (treadmill) 19:40 [2] 3.2 km (6:09 / km) +78m 5:29 / km

No time for anything else. Played with incline.
Otherwise 8km and 11000 steps covered for the day.

Monday Feb 9, 2015 #

Walking 25:00 [1] 2.75 km (9:05 / km)

Warm and sunny ;)

Jogging warm up/down 11:40 [2] 2.0 km (5:50 / km) +30m 5:26 / km

Easy effort (new shoes, Ravenna 6)

Strength 25:00 [2]

Core, abs, hips and hams.

Note

End week 8 - going so-so.

Sunday Feb 8, 2015 #

Jogging (Treadmill) 27:52 5.0 km (5:34 / km) +50m 5:18 / km
max:158

Base W2. Decided on a mid length 5km cut down run keeping HR within 140-160 range. Can't say it was easy effort wise. Felt a twinge in the left knee so took a quick stretch break at 4km. Otherwise as follows:
5:51
5:43
5:34
5:29
5:15

C • did you watch the NB meet? ... 4

Saturday Feb 7, 2015 #

Walking 48:00 5.0 km (9:36 / km) +60m 9:03 / km

An easy day

Friday Feb 6, 2015 #

Walking 26:00 [1] 2.75 km (9:27 / km)
(rest day)

A little DOMSY today in the legs from the reactivation last evening.

C • domsy? 3

Thursday Feb 5, 2015 #

Walking 15:00 [1] 1.6 km (9:22 / km)

Jogging warm up/down 13:08 [2] 2.4 km (5:28 / km) +24m 5:13 / km

5 min warm up then 6x100 strides (6:40 pace) and a bit more.

Stretching 8:00 [1]

Legs with roller

Strength 1:00:00 [3]

Mixed session

Dynamic warmup with quad pulls, knee to chest, figure 4s, punter walks, high knees, butt kicks, karoke 3x25m each

Lunge square 3x12 (forward, side to side, reverse) with 2x15#

SLRDLs 3x12
Plank with trunk rot. 3x10
Lunges with trunk rot 3x10

In,in,out, out push up 3x10
Mountain mans 3x10

Childs pose and donkey kicks 3x12