Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 30 days ending Apr 30, 2010:

	activity	#	time	miles		km		+m
	Walking	25	11:28:00	43.34	(15:53)	69.74	(9:52)
	Strength	10	7:45:00	74.65		120.14
	Orienteering	6	4:34:41	15.28		24.59		721	57 /	70c	81%
	Running	10	4:09:46	26.45	(9:27)	42.56	(5:52)	80
	Stretching	13	2:20:00
	Massage	1	1:00:00
	Track	1	9:48	1.49	(6:34)	2.4	(4:05)
	Total	31	31:27:15	161.2		259.43		801	57 /	70c	81%
	[1-5]	31	28:00:03
averages - sleep:8 weight:64.3kg

2:07

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Thursday Apr 29, 2010 #

Walking 20:00 [1] 1.5 mi (13:20 / mi)
(rest day)

No running or O today - rest and stretching

Stretching 30:00 [0]

Dynamic and static lower body stretches (gluts, hams, quads, IP, ITB, gastroc and soleus) including foam roller. Heel lifts 6x15 both sides. Small (1cm2) localized area soreness in right calf at medial gastroc/tendon insertion region probably due to tissue repair/remodelling, eased with stretching. Sports massage next week.

Wednesday Apr 28, 2010 #

Walking 17:00 [1] 1.0 mi (17:00 / mi)

Have to start building up slowly again - nagging calf injury that doesn't stop running- just not running fast. Better not make it chronic or worse.

Strength (spin) 45:00 14.5 mi (3:06 / mi)

Easy spin- HR low end- calf OK

Tuesday Apr 27, 2010 #

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

Running warm up/down 24:00 [2] 4.0 km (6:00 / km)

Before, during, after

Track (intervals) 9:48 2.4 km (4:05 / km)
ahr:125 max:158

Plan was 4x800m around 5k pace. Did 2x800m (3:19, 3:16) with 400m jog between, but left calf felt tight so did 2x400m (1:37: 1:36) before calling it quits. Back to ice and slower running for a while. Effort was not taxing CV wise.

Monday Apr 26, 2010 #

Walking 21:00 [1] 1.5 mi (14:00 / mi)

Back with leg cuff for moral(e) support

Strength (spin hill interval) 25:00 [3] 8.0 mi (3:07 / mi)
max:120

Mod effort with peak output around 280-300W

Strength (strength) 30:00 [2]

Arms and core 3x12-15

Stretching 10:00 [0]

Focus on calf muscles.

Sunday Apr 25, 2010 #

Note

Daughters home for day (laundry run!) which was very nice. Reflected on "nomadic lifestyle" to this point and places lived and worked (Australia, England, Ireland, Switzerland (Swiss mother), US ( IN, NJ, MA), languages spoken (F/G/E, or misspoken :-) - grandfather who worked for Swiss Federal Railways all his life spoke 5 fluently), citizenships held (3) etc etc. But call New England home and likely to stay that way- especially as both girls have Boston as an epicenter

10 AM

Running (trail) 39:56 7.0 km (5:42 / km)
ahr:136 max:152

Easy run at GB, Tophet swamp loop, calf bothering me a bit- iced on return. Family gathering. Today is Anzac Day

Saturday Apr 24, 2010 #

Walking 42:00 [1] 2.6 mi (16:09 / mi)
(rest day)

Out with dog
Back to yard work- digging holes for plantings-nice out but energy low

Friday Apr 23, 2010 #

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

Overslept this am- so not much time- then had to have lunch at 11am!

Strength (strength) 30:00 [3]

legs and core 3x12-15

Strength (spin) 25:00 [2] 6.9 mi (3:37 / mi)
max:110

Easy

Stretching 10:00 [0]

legs and heel lifts 3x15

Thursday Apr 22, 2010 #

Walking 21:00 [1] 1.5 mi (14:00 / mi)

Can't get to park o tonite but will try fro a trial run before dark as it is a nice day.

Running 25:54 5.0 km (5:11 / km) +80m 4:48 / km
ahr:137 max:150

Relaxing run at twilight just before it rained.

Wednesday Apr 21, 2010 #

Walking 20:00 [1] 1.5 mi (13:20 / mi)

Another beaut day in the making

Strength (strength) 30:00 [3]

Arms and core 3x12

Strength (spin) 25:00 [2] 7.5 mi (3:20 / mi)

random to mod effort ( peak 190 W)

Stretching 10:00 [0]

Legs. Heels lifts 3x15 each

Tuesday Apr 20, 2010 #

Walking 21:00 [1] 1.5 mi (14:00 / mi)

Great day to be out. Procrastinating about whether to enter west point A meet (haven't been) and now deadline extended its decision time.

C • WP A meet 4

Running (fartlek) 25:11 5.0 km (5:02 / km)
ahr:128 max:160 slept:9.0 weight:64.2kg

Fartlek rather than track as calf stress test without protective cuff. . Pace from 6:40 - 6:10 /mile for 1- 2 mins (85-90% effort) and equal or shorter rest at jogging pace (about 14 mins of work). Passed OK

Running warm up/down 16:00 [1] 1.5 mi (10:40 / mi)

Before and after speed play

Stretching 5:00 [0]

Legs and calves

Monday Apr 19, 2010 #

Walking (GB) 48:00 [1] 4.0 km (12:00 / km)

Nice day - let Maddi off leash for a bit- did well.

Strength 50:00 [1]

Finally, spring garden and yard clean up. Honest effort.

Sunday Apr 18, 2010 #

Event: Prospect Hill Park

Running warm up/down 10:00 [2] 1.0 mi (10:00 / mi)

Cold day so jogged a bit before start

11 AM

Orienteering race 45:17 *** 5.85 km (7:44 / km) +131m 6:57 / km
ahr:157 max:167 spiked:14/16c

Nice course by Pelle W, avoiding the nasty bits Of PHP. Straight line was 4.9 ish and 150m. Decent run, a couple of bobbles / poor execution on route choice but OK in circle- maybe threw away a couple of minutes (but cleaner than last weekend at FP red middle). Ran around the big hill rather than over. HR record seems to be reliable this time.

green - Splits

Saturday Apr 17, 2010 #

Event: CSU Spring Training Camp #2

Orienteering (coaching) 50:00 [1] ***

Coaching at the Scout O meet Hale reservation- raw day out but pretty switched on group so was rewarding.

Walking 29:00 [1] 2.5 km (11:36 / km)

Dog walk trumped running today- Maddi was very business like>

Friday Apr 16, 2010 #

Note
(rest day)

Complete rest day - nada, zip :-)
Basically all day meeting and lousy out.

Thursday Apr 15, 2010 #

Event: CSU Park-O: Fresh Pond

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

Short and sweet

Walking warm up/down 32:00 [1] 2.0 mi (16:00 / mi)

To and from Fresh Pond from Alewife

Note

Leg held up well, despite cold conditions (had stretch compression sock on), however not quite ready to go full out and sprint. However may do track next week and intervals at 5 k pace (say 4m/k)

6 PM

Orienteering 21:10 *** 3.5 km (6:03 / km)
spiked:15/18c

CSU Park O. A few bobbles at start (1,2 and 5/6) and significant overshoot on 12. Suspect 2 mins lost. Raw windy conditions meant I didn't warm up till ab out #10.

C • HR 3

Advanced - Splits

Wednesday Apr 14, 2010 #

Walking (steady clip) 19:00 [1] 1.5 mi (12:40 / mi)

Another great day.

Strength (spin) 20:00 [3] 6.25 mi (3:12 / mi)

random - mod effrot

Strength (strength) 30:00 [3]

legs and core

Stretching 5:00 [0]

3x15 heel lifts L/R and leg stretches

Tuesday Apr 13, 2010 #

Walking 21:00 [1] 1.5 mi (14:00 / mi)
slept:7.0 weight:64.2kg

Leg seems ok again

Strength warm up/down (spin hill interval) 20:00 [2] 5.8 mi (3:27 / mi)

Running (treadmill) 23:03 4.0 km (5:46 / km)

no incline

Walking 20:00 [1] 1.0 mi (20:00 / mi)

Evening stroll

Monday Apr 12, 2010 #

Walking 20:00 [1] 1.0 mi (20:00 / mi)
(rest day)

Fair clear morning. Lite day today

Strength (spin) 20:00 [2] 5.4 mi (3:42 / mi)

lite spin on random

Strength 30:00 [2]

Arms and core 3x12

Sunday Apr 11, 2010 #

Walking warm up/down 24:00 [1] 2.5 km (9:36 / km)

Already warm by start time- beautiful day

Orienteering race 48:08 *** 4.7 km (10:14 / km) +170m 8:40 / km
spiked:10/15c

FP day 3 and ran Red middle. OK run, no major problem although 4 mins squandered- with 2 mins on flat featureless leg 3-4 running off line to left this time. 4th best on day. Concentration lapses were a feature today- tired and calf a bit sore.

Sunday Middle - Red - Splits

Saturday Apr 10, 2010 #

Walking warm up/down 22:00 [1] 2.0 km (11:00 / km)

Nice morning- starting to wam up. Took a look at north side model area and horse trails

Orienteering race 1:18:05 *** 7.0 km (11:09 / km) +275m 9:19 / km
spiked:9/11c

FP day 2 long- later start and getting quite warm. Not a good run largely due to 6 mins blown on a very short leg (missed #4 to right and then compounded error trying to relocate). Precise bearing and pace count would have minimized loss. Slowed down at end and walking hills as calf felt a bit "twitchy" . Otherwise 30sec on #3 and 2 mins on suboptimal route choice (20-22 min long leg, about 2.1 km, but must measure it, with lots of knarly reenetrants to avoid) to #8 = 8:30 lost. Winner 1:14:50.

Note

Pig long. Splits tell the story- ahead at 3, then dropped 6 mins on 4 (a 1:30 leg) and held steady/clawed my way back a couple of mins in last half. A couple of decent legs enroute. Concentration lapse- failed to read map and see root stock - misread black vegetation line as ditch which I couldnt find, then confused by reenetrants. Comedy of errors :-)

Saturday Long - Green - Splits

Friday Apr 9, 2010 #

Event: Flying Pig XIV - U S Interscholastic Championship

Walking warm up/down (model area and to start) 45:00 [1] *** 4.5 km (10:00 / km)

Beautiful day in Cincy - sun burnish in fact. Day 1 at turkey Ridge

Orienteering race 32:01 *** 3.54 km (9:03 / km) +145m 7:30 / km
spiked:9/10c

Middle course- decent run with maybe 1:30 in errors (route choice drift east on way to 2 and confusion around 6, saddle, bobble to last) and another 1 ish for running speed. Stayed conservative and calf held up fine- got into map pretty well and anticipated. 1:01 ahead when I left and I think fastest on green. Will add comments later. Nice day to be out though.

Friday Middle 8-Green - Splits

Thursday Apr 8, 2010 #

Walking (fast clip) 20:00 [2] 1.5 mi (13:20 / mi)
(rest day)

Very nice out again. Need to pack gear later and look forward to early flight to CVG in am

Stretching 10:00 [0]

Heel lifts 2x30 ( L&R) - stretching

Wednesday Apr 7, 2010 #

Walking (morning constitutional) 19:00 [2] 1.5 mi (12:40 / mi)

Very nice out - taking injury sign off the door. Fingers crossed. HN releases me to Cinncy this we :-)

Strength (strength) 25:00 [2]

Lightish session arms/quads/core 3x12 and stretching

Strength (spin) 30:00 [3] 9.5 mi (3:09 / mi)

Random- power output between 80-200W

Walking 20:00 [1] 1.0 mi (20:00 / mi)
weight:64.6kg

Evening outing with Maddi

Tuesday Apr 6, 2010 #

Walking 21:00 [2] 1.5 mi (14:00 / mi)

No compression sock, able to bound up stairs so I'd say 95%+ rehab. Will test with 5k today- nothing fast though. FP in my future, so PFW is run today, spin Wed, rest Thursday, middle Friday.

Walking warm up/down (jog) 7:00 [2] 0.5 mi (14:00 / mi)

Running (treadmill) 29:23 [3] 5.0 km (5:53 / km)

Flat grade, focus on form and no problems

Stretching 10:00 [0]

Purple RB 3x30 S, foam roller and regular calf stretches.

Massage (monthly tune up) 1:00:00 [0]

came at the right time- special attention to calves - deep palpation in around R soleus/achilles insertion felt somewhat strange but no pain.

Monday Apr 5, 2010 #

Walking 20:00 [1] 1.5 mi (13:20 / mi)
(injured) (rest day)

Good clip- no symptoms

Walking 18:00 [1] 1.0 mi (18:00 / mi)

After work- pleasant out

Stretching 10:00 [0]

3x10 heel lifts ( R and L)

Sunday Apr 4, 2010 #

Walking warm up/down 10:00 [1] 1.0 km (10:00 / km)
(injured)

90% + healed I'd say - and will leave injury on as a reminder to me not to take it too fast.

Stretching 10:00 [0]

BRB 3x50 SLR calf contractions

10 AM

Running (trail) 20:01 3.54 km (5:39 / km)
ahr:144 max:163

GB outing to extend range. Rehab going OK, however head nurse banned any form of orienteering this weekend ( and I complied although I owe CSU an apology for no show). A little stiff in the right calf starting out but soon warmed up. In fact I was too hot and while PE was a 3 pulse said a 4. 20 min was target and seemed about right.

Saturday Apr 3, 2010 #

Event: CSU Spring Training Camp #1

Walking 39:00 [1] 2.0 mi (19:30 / mi)
(injured)

GB with Maddi- more recall work. Felt flat today energy wise.

Stretching 10:00 [0]

BRB 3x30 SLR

Walking warm up/down 11:00 [1] 1.0 km (11:00 / km)

Running (trail) 15:36 2.5 km (6:14 / km)

Steady and focusing on form with high cadence, short stride. Some off trail. All felt well but not ready for speed.

Friday Apr 2, 2010 #

Running (Shuffle) 20:42 2.5 km (8:17 / km)
(injured)

Walk, shuffle, jog - went OK, calf felt comfortable- iced after to be sure.

Stretching 10:00 [0]

resistance band blue- 3x30 S/L/R calf contractions
std stretches

Thursday Apr 1, 2010 #

Walking 16:00 [1] 1.0 mi (16:00 / mi)
(injured)

Gait pretty much normal- jog tomorrow and if good then FP still on the cards. may have got away lightly this time; last time (10 years ago playing soccer!) was more significant, almost requiring surgical decompression, 6 weeks on crutches and 12 weeks rehab (and where's the prozac? mentality).

C • compartment syndrome 2

Strength (spin) 30:00 10.8 mi (2:47 / mi)

Increased workload to 130-150W without problems.

Stretching 10:00 [0]

Red resistance 3x30 Right calf S/L/R pulls
Foam roller

Walking 10:00 [2] 1.0 km (10:00 / km)

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