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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 30 days ending Jun 30, 2009:

activity # timemileskm+m
  Strength13 11:11:00 85.83 138.14
  Running14 6:36:35 47.22(8:24) 75.99(5:13) 582
  Walking18 5:55:30 27.75(12:49) 44.66(7:58)
  Orienteering3 2:38:22 10.1(15:40) 16.26(9:44) 4709 /15c60%
  Track2 6:48 1.49(4:34) 2.4(2:50)
  Total30 26:28:15 172.4 277.45 10529 /15c60%
averages - weight:63.5kg

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Tuesday Jun 30, 2009 #

Walking 20:00 [2] 1.5 mi (13:20 / mi)

ease out the legs

Running (trail run) 18:45 [3] 3.5 km (5:21 / km)

tryout with new mudroc 290s - felt like a good shoe

Monday Jun 29, 2009 #

Walking warm up/down 20:00 [2] 1.5 mi (13:20 / mi)
weight:63.5kg

Strength (Core) 30:00 [3]

Upper body (chest press flys etc) and core

Strength (Bike) 20:00 [3] 6.0 mi (3:20 / mi)

Easy spin

Sunday Jun 28, 2009 #

Running (trail run) 50:20 [3] 10.0 km (5:02 / km) +100m 4:48 / km

GB Tophet swamp loop + ski trails. First half in 26:00 (3) then home in 24:20 (4). Sill humid, felt Ok although legs heavy from yesterday

Saturday Jun 27, 2009 #

Walking warm up/down 15:00 [2] 1.0 mi (15:00 / mi)

Running warm up/down 10:00 [3] 1.25 mi (8:00 / mi)

1mile with 4x100 strides

Running race 5:56 intensity: (3:00 @4) + (2:56 @5) 1.0 mi (5:56 / mi) +12m 5:43 / mi

Carlisle OHD road mile- temp 75 with humidity. Tough course down to flat first half then second half about 12m climb. Steady run - maybe too slow in first half but not burnt out for last part and passed 4-5 in last quarter. Same time as last year and placed 6/140 - first in masters so OK . Need to try on track

Running warm up/down 17:00 [2] 1.7 mi (10:00 / mi)

Friday Jun 26, 2009 #

Walking warm up/down 15 [2] 1.0 mi (15 / mi)

Rest day for tomorrows mile

Thursday Jun 25, 2009 #

Walking warm up/down 15 [2] 1.0 mi (15 / mi)

Running warm up/down 8:20 [3] 1.0 mi (8:20 / mi)

Track 2:11 [4] 0.8 km (2:44 / km)

Speed session with aim to keep it light and short. Plan 4x200m in <35sec with 200m walk between. Did 32, 33,33,33. Cool down and stretch before and after. Sunny but humid and temp of 76.

Wednesday Jun 24, 2009 #

Strength (strength) 30:00 [3]

Lighter effort today so as not to burn out quads for weekend

Walking warm up/down 20:00 [2] 1.5 mi (13:20 / mi)

Strength (bike) 25:00 [3] 8.3 mi (3:01 / mi)

Spin

Tuesday Jun 23, 2009 #

Walking warm up/down 20:00 [2] 1.5 mi (13:20 / mi)

Running (trail run) 24:39 [3] 5.1 km (4:50 / km) +85m 4:28 / km

Rainy trail run- easy first half -2.6 in 12:45-then ramped up to 3.5 level

Monday Jun 22, 2009 #

Walking warm up/down 20:00 [2] 1.5 mi (13:20 / mi)

Strength (Bike) 20:00 [3] 6.2 mi (3:14 / mi)

Easy spin

Strength (strength/core) 30:00 [3]

Upper, core and legs with kettlebell, trx, and planks

Sunday Jun 21, 2009 #

Orienteering race (Woodmount Hollis NH) 26:38 [4] *** 3.4 km (7:50 / km) +70m 7:06 / km

Nice course on interesting map- drizzly but not humid. Confident run and energy good- solid run with minor misses on 4/13c = 90sec. Drifting left with thumb compass. Felt good afterwards.

Saturday Jun 20, 2009 #

Event: NEOC: Forest Park Sprints and Picnic
 

Orienteering race (Sprint 1) 27:19 [4] ** 3.17 km (8:37 / km) +125m 7:12 / km

Humid, legs heavy and without warm up slow to get out of the box. Execution mostly OK with major error on 4-5 way off trail and bushwhack thru the green (!), miss on 7 and poor route choice on 8-9.

Orienteering race (Sprint 2) 28:25 [4] *** 3.19 km (8:54 / km) +125m 7:27 / km

Warmed up after Sprint 1- better effort, slight miss on 3, overshoot on 9 and long trail option to north to 11. Otherwise reasonably confident run with minimal hesitation on execution

Walking warm up/down 40:00 [2] 2.5 mi (16:00 / mi)

Walk with Maddi- plus mozzies.

Sprint 1 - Splits

Sprint 2 - Splits

Friday Jun 19, 2009 #

Walking warm up/down 20:00 [2] 1.5 mi (13:20 / mi)

Running 18:00 [3] 2.0 mi (9:00 / mi)

mod easy to get legs turning over

Strength (exercise bike) 20:00 [3] 6.0 mi (3:20 / mi)

random program before run

Thursday Jun 18, 2009 #

Walking 15:00 [3] 1.25 mi (12:00 / mi)

Wednesday Jun 17, 2009 #

Walking warm up/down 20:00 [2] 1.5 mi (13:20 / mi)

Strength (strength) 30:00 [3]

kettlebell, trx and free weights for legs, core and arms

Running warm up/down 25:00 [3] 2.5 mi (10:00 / mi)

Plus a couple of 100m strides prior to 400s

Track (Speed reps) 4:37 [5] 1.6 km (2:53 / km)

Aim was to do the PG 4x400s, wasn't sure how this would go after squats and sumo lifts earlier in day. Warm up with 100m strides was OK so went ahead- basically a tune up for Carlisle OHD road mile next week. Target 70 secs, ran 68, 71, 72, 66 at 95% effort, with 400 walk between; felt like a good solid workout.

Tuesday Jun 16, 2009 #

Walking 20:00 [2] 1.5 mi (13:20 / mi)

Walk to work stretches the legs out. Generally feeling better than last week - allergies?

Strength (bike) 40:00 [3] 14.6 mi (2:44 / mi)

A nice mentally relaxing work out

Monday Jun 15, 2009 #

Walking warm up/down 20:00 [2] 1.5 mi (13:20 / mi)

Running (easy) 20:00 [2] 2.0 mi (10:00 / mi)

Strength (weights) 30:00 [3]

kettle bell for upper body and core

Sunday Jun 14, 2009 #

Running (trail run) 56:00 [4] 7.0 mi (8:00 / mi)

Rainy longish run- stomach upset but felt a bit more energetic than last few days

Saturday Jun 13, 2009 #

Walking warm up/down (walk with dog) 45:00 [2] 3.0 mi (15:00 / mi)

Not too humid

Friday Jun 12, 2009 #

Walking warm up/down (Walk) 20:00 [2] 1.5 mi (13:20 / mi)

Rest day today

Thursday Jun 11, 2009 #

Running (Easy trail) 24:10 [3] 5.0 km (4:50 / km) +65m 4:32 / km

Cool and moist- felt a bit stiff but eased into- kept cadence high

Wednesday Jun 10, 2009 #

Walking warm up/down (walk) 20:00 [2] 1.5 mi (13:20 / mi)

Strength (weights) 30:00 [3]

kettlebell, upper body and core session

Strength (bike) 25:00 [3] 7.3 mi (3:25 / mi)

Easy spin on stationary bike

Tuesday Jun 9, 2009 #

Walking warm up/down (walk) 20:00 [2] 1.5 mi (13:20 / mi)

Weather looks bad today - so track may go to Thursday and hills today - plan this week is 4x400 at 70-80 sec with 100m walk and 4x200m at 32-36sec

Running (warm up cool down) 27:00 [3] 3.0 mi (9:00 / mi)

Running (Speed (treadmill)) 7:30 [5] 1.5 mi (5:00 / mi)

Speed won out over hills today. Adapted RW HS workout for track to treadmill. 1% grade then 4x75sec at 5min/ m pace with 75 sec rest, then 5x30sec with 30 sec rest. The "200's" feel nice after the hard 4's. good workout

Monday Jun 8, 2009 #

Strength (walk) 20:00 [2] 1.5 mi (13:20 / mi)

Stretch out the legs

Strength (weights) 30:00 [4] 0.0 mi

Usual legs, arms and core but work out felt tough today

Strength (Exercise bike) 30:00 [3] 10.1 mi (2:58 / mi)

Hill program, kept cadence up

Sunday Jun 7, 2009 #

Strength (Kayak) 56:00 [3] 4.75 mi (11:47 / mi)

Concord river up and back, nice out but lots of traffic and got dumped by a broadside from a 3' motorboat wake- always good to practice self rescue!

Strength (walk with dog) 50:00 [2] 4.0 km (12:30 / km)

Great Brook with Maddi first thing

Saturday Jun 6, 2009 #

Orienteering (score format) 1:01:00 [4] *** 5.0 km (12:12 / km) +150m 10:37 / km
spiked:9/15c

Blue hills West score 60 mins. Tired legs so struggled uphill, focus wasn't there but useful training run, had trouble reading the rock detail (time for a new prescription?). Woods are getting thicker. Anyhow, still plenty of time to get sorted for Oct, although trip down under is more nostalgia and family duty than anything else right now. However good news is that I'm approaching this with some form of training plan in mind- a first for many years.

Orienteering warm up/down (control set out) 15:00 [2] 1.5 km (10:00 / km)

Set out the white course

Friday Jun 5, 2009 #

Running (Track) 5:31 [5] 1.8 km (3:04 / km)

Warm up then reps 5x300 nice and fluid at 57,58,59,58,55 and 3x100 in 15,15, and 14; all at 90-95% effort with 100m walk in 1:15- 1:30 between

Running (warm up and cool down) 20:00 [2] 2.0 mi (10:00 / mi)

Thursday Jun 4, 2009 #

Running (trail run) 18:24 [4] 4.0 km (4:36 / km)
weight:63.5kg

Felt tired and a little stiff but went out for an easy trail run- felt ok after first 1 1/2 miles so opened up a bit for last mile (6:45)- 5 min cool down and stretching after. Track day tomorrow

Strength (walk/jog) 20:00 [2] 1.5 mi (13:20 / mi)

Wednesday Jun 3, 2009 #

Strength (walk) 20:00 [2] 1.5 mi (13:20 / mi)

Strength (weights and bike) 25:00 [4] 8.6 mi (2:54 / mi)

Tuesday Jun 2, 2009 #

Running (Running) 40:00 [4] 4.0 mi (10:00 / mi) +320m 8:01 / mi

20 min uphill run on treadmill at 5% grade (tempo effort at 85%) - warm up and cool down

Monday Jun 1, 2009 #

Strength (Strength, Bike, walk) 1:30:00 [2] 7.0 mi (12:51 / mi)

Kettle bell strength 30 min, walk 40min, Bike 20 min

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