Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 30 days ending Apr 30, 2012:

activity	#	time	miles		km		+m
Walking	23	14:39:00	50.64	(17:21)	81.5	(10:47)	150
Jogging	20	7:51:36	55.35	(8:31)	89.07	(5:18)	240
Orienteering	8	4:55:30	24.35	(12:08)	39.19	(7:32)	705	47 /	56c	83%
Strength	5	2:45:00
Massage	1	1:00:00
Swimming	3	49:00	1.21	(40:26)	1.95	(25:08)
Track	3	15:25	3.11	(4:58)	5.0	(3:05)
Stretching	1	10:00
Total	30	32:25:31	134.66		216.71		1095	47 /	56c	83%
[1-5]	30	31:15:31

3:10

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Monday Apr 30, 2012 #

Walking 2:30:00 [1] 8.5 km (17:39 / km) +150m 16:13 / km

Cliveden NT gardens and house, down and up the 172 steps to the fast flowing Thames. Sunshine today and rain tomorrow.

Swimming 18:00 [3] 0.8 km (22:30 / km)

A few laps

Jogging (Trail) 22:02 [2] 4.0 km (5:31 / km)

Easy putz around.

Sunday Apr 29, 2012 #

Jogging (Beach) 27:51 5.0 km (5:34 / km)

Bracing, along the sea shore and back into gale force wind and driving rain:-)

C • Weather 2

Saturday Apr 28, 2012 #

Event: Billygoat XXXIV and 2nd Annual Speedy Goat fund raiser

Event: Southampton City Parks

Jogging warm up/down 9:00 [2] 1.5 km (6:00 / km)

Plus stretching and some drills

Orienteering race (Park/ campus O) 18:51 [4] 3.67 km (5:08 / km)

Soton O club in downtown parks college campus. Cold and rain but nice map and course. 27 controls and 3.1k SL. Steady run without errors. EMIT punching took a little getting used in terms of how to hold the card.

Walking 1:15:00 [1] 7.0 km (10:43 / km)

Touristing from Tudor house to Spitfire to Mayflower dock.

Friday Apr 27, 2012 #

Walking 10:00 [1] 6.0 km (1:40 / km)

New forest tour.

Thursday Apr 26, 2012 #

Event: CSU Park-O 2: Mystic River

Walking 45:00 [1] 4.0 km (11:15 / km)

Weather improved, sun out!

Swimming 16:00 [2] 0.65 km (24:37 / km)

A few more laps

Wednesday Apr 25, 2012 #

Walking 40:00 [1] 3.5 km (11:26 / km)

Blustery rainy day just the thing for jet lag. Along the cliff viewing the Solent and IOW- nary a vessel in sight.

C • IOW 2

Swimming 15:00 [2] 0.5 km (30:00 / km)

Other old favorite JL remedy.

Tuesday Apr 24, 2012 #

Jogging warm up/down 21:00 [2] 4.0 km (5:15 / km)

Before and after track with 4x100m strides plus drills and stretching.

Track intervals (Concord) 6:33 2.0 km (3:17 / km)

Not great conditions but had to blow out the cobwebs before sitting on a plane for 6+ hours. Cold (51F) and windy (18mph SW gusting to 29!) and could have used hat and gloves - even ski gear :-). Did have compression tights on though and warmed up well, stretching etc.
Plan was 5x400m at 85% (mile pace aka 40sec per 200) with 200m recovery. Moving reasonably well with consistent splits (40, 39) and had to work harder along the back straight into wind. Went as follows:
79.9
79.7
79.7
79.3
74.5 (37,37)
Avg (78.6, 39.x)

C • Thats 85% ??? 4

Monday Apr 23, 2012 #

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

Rainy wet one :-(

Strength (arms and core) 35:00 [3]

A/C 15/20 3x15 routine

Note

Now some packing for tomorrow.

Sunday Apr 22, 2012 #

Jogging (trail) 49:07 10.0 km (4:55 / km) +70m 4:45 / km

GBF mellow run in cruise control - last k at 5k pace however. Otherwise feeling better thanks to some poly-pharmacy with cetirizine, fluticasone, ibuprofen etc.

Saturday Apr 21, 2012 #

Event: UNO, Nottingcook Forest

Note
(sick)

Off color today; combination of Tdap vaccination yesterday and allergies. Sensibly (for once at least) canned plan for O at Bow. See whether I feel like a run later.

Walking 28:00 [1] 2.4 km (11:40 / km)

No run today, just walk the dogs. Felling a little less "fluy" though.

C • O at Bow 2

Friday Apr 20, 2012 #

Walking 30:00 [1] 2.5 km (12:00 / km)
(rest day)

Good to have a rest day. More O tomorrow.

Thursday Apr 19, 2012 #

Event: CSU Park-O 1: Danehy Park

Walking 21:00 [1] 2.0 km (10:30 / km)

legs OK

Strength (arms and core) 35:00 [2]

A/C 15/20 3x15 with kettle bells and ball.

Jogging warm up/down 16:00 [2] 2.6 km (6:09 / km)

Before and after park O plus drills

Orienteering race (Danehy park O) 18:43 [4] 3.6 km (5:12 / km) +25m 5:01 / km

Steady run although legs a bit sluggish. Pleasant evening and lots of the regulars in attendance. Only boo-boo was going to 7 on way from 4-5. worth 30-40 sec. Misread course lines with sweat in my eyes. Otherwise clean although t route choice 2-3 was not optimal nor was 8-9. Enjoyable run though. SL=3.1k

Advanced - Splits

Wednesday Apr 18, 2012 #

Walking 20:00 [1] 2.2 km (9:05 / km)

Nice and fresh

Jogging warm up/down 22:30 [2] 4.0 km (5:38 / km)

Before and after track with 4x100m strides, drills and stretching.

Track intervals 2:51 1.0 km (2:51 / km)

Have signed up for the Soupbone virtual HS diva (middle distance) track workouts, but had to find an alternative to the 200m relay for today. With past weekend exertions and park O tomorrow decided on intensity without volume. Settled on a 1000m breakdown @90% effort as follows:
400 (2 min rest), 300 (1:30 R), 200 (1:00 R), 100 starting at 800m pace and ending at 400m pace.
Beautiful conditions, 60F, v. slight breeze and went as follows:
70.6 (35.x)
52.2 (34.x)
33.1
15.1

C • Nice start 2

400, 300, 200, 100 - Splits

Tuesday Apr 17, 2012 #

Walking 23:00 [1] 2.4 km (9:35 / km)

Humid and allergies playing up. Maybe track today?

Jogging (trail) 24:28 [3] 5.0 km (4:54 / km) +40m 4:42 / km

Day got away from you but managed to get in a short run at GBF. Nice out warm, sun fading and not too humid.

Stretching 10:00 [0]

With foam roller.

Note

Forgot to add that Roz was thrilled with the quiit I won in the junior team fundraiser silent auction in GA- a very nice piece "folkart" workmanship by Laurie Searle.

C • Quilt 2

Walking 28:00 [1] 2.4 km (11:40 / km)

Pleasant evening stroll.

Monday Apr 16, 2012 #

Note
(rest day)

Home last night at midnight after uneventful flight to MHT, watched BM on TV.

Walking 25:00 [1] 2.0 km (12:30 / km)

Halfhearted plod round the hood - dogs were hot.

Sunday Apr 15, 2012 #

Jogging warm up/down 10:00 [2] 1.8 km (5:33 / km)

Plus stretching, legs felt ok

Orienteering race 40:21 3.6 km (11:13 / km) +140m 9:23 / km

Solid but not spectacular run until 16- holding onto 2nd or 3rd on green. Than bam- brain fatigue, glasses too fogged and couldn't make sense of mapped rock- 3 mins lost right there but could have worse :-) and let Tim in for the win. Good technical course and no chance for boredom, was quite humid though.
http://www.gaorienteering.org/gadget/cgi-bin/reitt...

C • Middle 3

Middle - Green X - Splits

Saturday Apr 14, 2012 #

Orienteering race 1:12:33 [3] *** 7.8 km (9:18 / km) +70m 8:54 / km
spiked:10/13c

Doozey (sp?) of a first control- poor route choice then lost glasses ripped off by a vine, found after a couple of minutes then rattled and missed control having to attack twice- 10 mins in the hole already! Too low on 4 for another couple of minutes, at which point Glen caught me. Second half beyond the spectator chute was OK so could have seen 61-62: but not to be. Surprised to hold on to 2nd place.
http://www.gaorienteering.org/gadget/cgi-bin/reitt...

Long - Green X - Splits

Friday Apr 13, 2012 #

Event: US Individual Championships (Sprint/Middle/Long/Trail)

Note

Up early to airport, subjected to full pat down AND baggage search, swabbing O shies for chem residue, then lost cell phone - found again and had pleasant chat with TSA official- caught flight. Plane goes nowhere- issue with flaps uhoh. No probs and after slight delay on route to ATL. Subsequent journey uneventful:-). Then misplaced stretching stick at UWG campus - thanks Alex for repatriation :-)

Jogging warm up/down 15:00 [2] 2.5 km (6:00 / km)

Enough to get sweaty with drills and strides.

Orienteering race 20:21 **** 3.55 km (5:44 / km) +105m 5:00 / km
spiked:17/18c

Executed game plan which was to go out steady, due to length, temp and hills at end. Got stood look at the #5 trap on route to 2, so went round building, 5-7 maybe not optimal however went past 8 to get a look, 8-9 could have been better, on route to 10 planned right hand route from 11-12, bobbled on 13-14 getting off line to check out a course 5 control tucked back by the fence. Otherwise steady and pretty clean and 6th on green. Had something left at end so maybe could have seen 19 ish. SL= 3k. Nice map, area and good course but could have been shorter by 600m.
http://gaorienteering.org/gadget/cgi-bin/reitti.cg...

Note

Very pleasant dinner with Peter and Gail, Dennis, Gavin, Charlie and Bob.

Note

Interestingly predicted a winning time the other day for green sprint of 17:30ish and actual today was 17:43; somewhat fluky based on guesstimate of actual to SL distance ratio

Sprint - Green - Splits

Thursday Apr 12, 2012 #

Walking 21:00 [1] 2.4 km (8:45 / km)
(rest day)

Fast clip. Some core at LT however a rest day in anticipation of tomorrows sprint and a 5k like time and effort requirement. early to airport tomorrow.

Note

Tax wrapped up and donation ready to send to Uncle Sam. Now to packing for GA.

Strength (core) 15:00 [2]

Lite session of the usual

Walking 25:00 [1] 2.2 km (11:22 / km)

Wid da wee beasties.

Wednesday Apr 11, 2012 #

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

remnants of brief shower

Jogging warm up/down 5:00 [2] 0.9 km (5:33 / km)

Up and back on way to start

Orienteering 24:54 [3] *** 3.05 km (8:10 / km) +85m 7:10 / km
spiked:10/11c

Escape to PH for some "long sprint / short middle" training. Well.... a run of Ian's no trail exercise from last Sat, with objective to focus on control flow and big feature ID. Went pretty well at steady pace: stymied by an uncrossable fence on way to 2 (control circle overprinted), got slightly offline on way to 5, a tad on 7 and most on way to 10 trying to smooth out the hill, and stopped too soon on way to 7, but no more than about 1-1:30 min total lost. SL distance =2.85.

No trails - Splits

Tuesday Apr 10, 2012 #

Walking 18:00 [1] 2.0 km (9:00 / km)

Short and quick

Jogging warm up/down 23:00 [2] 4.0 km (5:45 / km)

Before and after track plus drills and strides followed by stretching.

Track intervals 6:01 2.0 km (3:01 / km)

Borderline conditions 58F and blustery but needed to do some track as season starts early May- compression tights on and plenty of stretching. Plan was 8x200 @80-85% (36 sec per 200) with diagonal walk recovery. Maintained steady effort, did 2 more than planned and quit while I was ahead and uninjured:
36.2
36.1
36.4
36.3
36.5
36.2
36.0
36.3
35.8
35.5
Avg =36.1

Walking 26:00 [1] 2.4 km (10:50 / km)

For the doggies.

Massage 1:00:00 [0]

RPM as in Routine Preventive Maintenance; ready to rock and roll :-)

Monday Apr 9, 2012 #

Walking 22:00 [1] 2.4 km (9:10 / km)

Not bad out

Jogging warm up/down 22:14 [2] 4.0 km (5:34 / km)

Before core

Strength (arms and core) 35:00 [3]

3x15 plus hams and calf raises

Sunday Apr 8, 2012 #

Walking 23:00 [1] 2.0 km (11:30 / km)

Cold wind this morn

Jogging long (trail) 1:07:36 13.2 km (5:07 / km) +85m 4:58 / km

Yes a long run :-) Grand Tour of GBF. Got into a good groove, blustery cold though.

Note

Another movie matinee / date :-) today- Salmon fishing in the Yemen - very enjoyable / good British movie.

Saturday Apr 7, 2012 #

Event: NEOC: Prospect Hill

Jogging warm up/down 11:00 [2] 1.8 km (6:07 / km)

Followed by stretching

Orienteering race (Green) 50:53 *** 6.07 km (8:23 / km) +230m 7:03 / km
spiked:10/14c

Cold wind blowing today and felt decrepit. 3 times over the large hill , meant walking the hills. OK run technical wise except for nearly forgetting 5 on route to 6 (30sec retrace) and #11 (tried to make sense of cliffs and reentrant) and 12 (hesitant); dropped 2-3 mins here- so could have seen 47 mins for SL 5.2k.

Green - Splits

Friday Apr 6, 2012 #

Walking 34:00 [1] 3.0 km (11:20 / km)
(rest day)

Thursday Apr 5, 2012 #

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

Jogging (track play time) 26:05 5.0 km (5:13 / km)

3 km w/u, drills and stretching, 10x100m strides (19-20sec per 100, 3:16) and 1km cool down

Wednesday Apr 4, 2012 #

Walking 20:00 [1] 2.0 km (10:00 / km)

Staying loose

Jogging (trail) 24:15 [3] 5.0 km (4:51 / km) +45m 4:38 / km

Beautiful out- mellow run at LT. Moving easily with new trail shoes (Saucony peregrine)

Strength (arms, legs, core) 45:00 [3]

15/15/15 A/L/C and 3x15 routine (with 20-25lb kettle bells)

Walking 30:00 [1] 2.5 km (12:00 / km)

Twilight amble

Tuesday Apr 3, 2012 #

Walking 18:00 [1] 2.0 km (9:00 / km)

Good to clear the brain

Jogging intervals (Trail fartlek) 41:57 8.17 km (5:08 / km)

Usually track day however rule I imposed on self 2 seasons ago was no track if T<60F for reasons of injury prevention. So with 50F put compression tights on and went trail. Mile warmup and cool down then 8x2mins work with 1min recovery. Covered between 500 and 560m depending on trail/ climb per interval and 4.27k in16 mins (avg 3:45 min/k pace). Last couple felt tough.

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

Keeping team Berner happy.

Note

Aagh, just had my pc infected with Smart Fortress 2012 virus- annoying pop ups then freezes all programs - masquerades as a spyware anti-dote. Didn't fall for it but too late anyway- off to the pc doctor.

C • PC doctor 2

Monday Apr 2, 2012 #

Jogging (trail) 24:31 [3] 5.0 km (4:54 / km)

Briskish (and breezy) run with last mile around 6;30 pace.

Walking 32:00 [1] 2.7 km (11:51 / km)

Reasonably pleasant out

Sunday Apr 1, 2012 #

Jogging warm up/down 9:00 [2] 1.6 km (5:37 / km)

Before O

Orienteering race (Mine Falls Red) 48:54 *** 7.85 km (6:14 / km) +50m 6:02 / km

More a trail run in a technically easy area - Sl=6.2k - the map being flaky in parts- nonetheless sloppy on several controls; misread 3, and way off on # 7 (small pit) costing me 2 mins, cut in too soon for 9, overshot 10, rounded pond to south for #12- looked like straight would have worked. Got caught out on route choice to 10 thinking trail went under freeway - it didn't. So about 3 mins squandered- should have seen 45 ish.

C • 10 & 12 9

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

Round the hood.

Red - Splits

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