Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 30 days ending Nov 30, 2012:

activity	#	time	miles		km		+m
Walking	17	7:11:00	25.07	(17:11)	40.35	(10:41)
Strength	7	5:02:00
Jogging	15	4:18:38	30.63	(8:27)	49.3	(5:15)	190
Orienteering	4	3:29:59	14.32	(14:40)	23.04	(9:07)	650	56 /	66c	84%
Running	8	2:24:56	20.78	(6:58)	33.45	(4:20)	175
Stretching	8	1:11:00
Track	1	7:11	1.4	(5:08)	2.25	(3:12)
Total	28	23:44:44	92.21		148.39		1015	56 /	66c	84%
[1-5]	28	22:33:44

1:51

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Friday Nov 30, 2012 #

Event: OCIN A-meet (Night, Relay, Ultra-long)

Note

Traveling south to warmer climes :-)

Orienteering race 1:08:26 **** 6.5 km (10:32 / km) +290m 8:36 / km
spiked:12/15c

Night O champs at Mt Airy and a pleasant night temp wise. Lots of climb on course and plenty of green bramble stuff. Course with nice variety. Took it steady and left a couple of mins out there, particularly on the long leg 4-5: changed mind on route choice part way through and got confused by road network. Hesitations in the circle on several controls and off by 20m but no major misses. Think i took the M55 win, however several runners on green around 68-70 with Rick B about 45sec behind for second.

US_Night_2012_Green - Splits

Thursday Nov 29, 2012 #

Note
(rest day)

Hopefully get out for a walk at LT, but keep forgetting my gloves and at 20F it gets a little chilly on the pinkies these days.

Wednesday Nov 28, 2012 #

Note

Pretty much a taper week for OCIN, will do modified strength tonite ie no heroic plyos:)
Thought for the day....

Innocence personified (@12 weeks and 1/10 of current size and weight!)

Jogging warm up/down 12:10 [2] 2.0 km (6:05 / km)

Very easy before core

Strength 55:00 [2]

10 mins abs then 4 sets of 15,15,15 squats (40#), push ups and pull-ups, no breaks. Time= 5:50 for routine and certainly got the HR up; then arms and shoulder work.

Stretching 15:00 [0]

Trainer assisted and foam roller.

Tuesday Nov 27, 2012 #

Jogging (Treadmill) 31:52 6.45 km (4:56 / km) +75m 4:40 / km

Rolling hills

Stretching 8:00 [0]

Legs with foam roller

Monday Nov 26, 2012 #

Jogging warm up/down 10:40 [1] 2.0 km (5:20 / km)

Before core

Stretching 5:00 [0]

Legs with roller

Strength 27:00 [2]

Abs, core and arms.

Sunday Nov 25, 2012 #

Walking 30:00 [1] 2.4 km (12:30 / km)

Out and about, chauffeuring the girls- Stillwater mostly.

Saturday Nov 24, 2012 #

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

Walking off some post T bloat.

Orienteering (Night O) 48:29 [3] *** 6.84 km (7:05 / km) +140m 6:26 / km
spiked:18/20c

Night O training at Tamarack Nature center - long (B) course set by Christian. SL= 5.63k. Technically easy area with a lot of trails. Focused on basics, exit and direction. No reflecting controls to guide however but most features fairly easily identified. Had trouble with #8 an illdefined pass and slogged through snow covered prairie grass from 10-11. Messed up route from 11-12 not hitting trail soon enough- another slog. 17-18 was similar. Otherwise a good test of gear for next Friday in OCIN land.

C • Saturday nite 2

Friday Nov 23, 2012 #

Note
(rest day)

Nada zip :-)

Thursday Nov 22, 2012 #

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

Mid 50s at TG in MN!

Jogging (Trail) 24:29 [2] 4.6 km (5:19 / km) +35m 5:08 / km

Easy run thru the woods

Note

So shorts and T earlier, now 24F and snowing- it's the holidays- officially !

Wednesday Nov 21, 2012 #

Jogging warm up/down 10:12 [2] 2.0 km (5:06 / km)

Before strength

Strength 1:00:00 [2]

Abs, core arms and legs; somewhat less intense session than usual.

Note

From the weekend- 160+ years of youth and speediness (note hair loss, glasses and facial hair!)

Illustrious company- top ten ranked long sprint / middle distance US masters track: Jim S (M55 57sec 1/4), yours truly and Brian W (M45 1500m).
Sprint form in motion

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

Two trips to MSP to pick up the girls, home for TG, and dogs overjoyed to see them- major mauling!

Tuesday Nov 20, 2012 #

Jogging warm up/down 8:30 [1] 1.6 km (5:19 / km)

Before track with strides and stretching and drills

Track intervals (Indoor) 7:11 2.25 km (3:12 / km)

Track has 9 1/2 laps to mile so did 2x3 laps (525m), 2x 2(350m), 2x1 (170m) and 4 x 45m sprints with 1:30-1:40 1 lap jog recovery between longer ints. Tight turns so stayed careful with speed (aiming for 800m ish pace aka 35 sec per 200) and went as follows:
1:43
1:42
66
65
30
29
6.1
6.1
6.0
6.1

Jogging warm up/down 7:46 [2] 1.6 km (4:51 / km)

And a mile to cool down.

Monday Nov 19, 2012 #

Walking 12:00 [1] 1.0 km (12:00 / km)
(rest day)

Down town skyway orientation. Involuntary rest day for biz reasons.

Walking 35:00 [1] 3.2 km (10:56 / km)

More skywalking the skyway après le dejeuner.

Sunday Nov 18, 2012 #

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

Mild morning

Jogging (indoor track) 9:00 [2] 1.6 km (5:37 / km)

Indoor track session, with 6x50m wind sprints and stretching.

Running intervals (indoor track) 7:13 2.1 km (3:26 / km)

Track meet at Bethel University and plan was 1500, 200, 800, 400. Well run low-key event that ran a fast schedule with about 5 mins between races and usually only 2-3 heats per event.
Anyhow missed the call up for the 800 which was right after the 2. Went into the first event, the 1500 aiming conservatively for 6 min/mile pace and was on pace with 800 in 3:03. Certainly plenty left in the tank at that pace however. The 2 and 4 were pretty much where I thought they'd be early in the season. Went as follows:
5:40 (splits: 22,45, 47,47,47,46,45,41)
29.2
63.9 (splits 33,31)

Jogging (trail) 29:58 6.0 km (5:00 / km) +45m 4:49 / km

Got home and being such a nice day with sunshine and mid 50s went for a easyish run in the park.

Saturday Nov 17, 2012 #

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

Frosty and refreshing

Note

Much needed yard work day, gotta clear those leaves before the snow really comes.

Friday Nov 16, 2012 #

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

Cold but sunny :-)
Training review:

Thursday Nov 15, 2012 #

Note

Entered track meet (iindoor) for this Sunday, 1500,800,400,200. Have not done any sprint/middle dist speed lately so will treat this as a training session.
First up are hills tonite with my trainers running group. Should be interesting.

Jogging warm up/down 15:38 [2] 3.2 km (4:53 / km)

1/2 mile w/u and 1 1/2 w/d before and after hill work resp. Cool 35F but pleasant evening.

Running intervals 6:45 2.0 km (3:23 / km) +150m 2:27 / km

Group session for hill intervals. Bike trail with 200m uphill (approx 15m ie 7.5%) and plan was to do 8-10 reps@ 80-90% effort, with jog recovery back down (70sec). Idea was to progressively speed up. Felt good and went as follows:
45
45
44
43
42
41
40
39
35
31 (pushed by trainer Ewan on this one :-)

Wednesday Nov 14, 2012 #

Note

Busy days and missing my walks. Highlight yesterday was handing out (frozen) turkeys for Thanksgiving.

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

Vit D time - convinced a similiarly fast walking colleague to have our meeting outside, walking the nature loop. Very productive :-)

Jogging warm up/down 10:09 [2] 2.0 km (5:05 / km)

Before core

Strength 1:00:00 [3]

Core then legs, box jumps (24"), hamms (80/40# dl,sl), gluts leg presses (150#),shoulders and arms. Solid session of 4x10 reps

Stretching 12:00 [0]

Trainer assisted; legs.

Tuesday Nov 13, 2012 #

Jogging warm up/down (Indoor) 12:40 [2] 2.5 km (5:04 / km)

W/u with 8x50m strides

Running intervals 12:25 3.2 km (3:53 / km)

Not a lot of time today so skipped drills and did 4x800m around T pace with 400m jog recovery
3:11
3:06
3:05
3:03

Jogging warm up/down 5:45 [1] 1.0 km (5:45 / km)

Cool down the back to work.

Monday Nov 12, 2012 #

Note

Snow and 20F this am

Running warm up/down (Indoor track) 9:30 [2] 2.0 km (4:45 / km)

Before core, legs still a bit stiff

Strength 20:00 [2]

Hips, abs and arms

Stretching 5:00 [0]

Legs with roller

Sunday Nov 11, 2012 #

Event: MNOC - Tamarack Nature Center

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

Snow / rain mix

Note
(rest day)

Temp dropped markedly, day spent indoors fixing lights (installed 9 ceiling units), motivation to run fading fast and truth be told, legs pretty stiff and tired from yesterday's plyos.

Saturday Nov 10, 2012 #

Running warm up/down (Indoor) 14:21 [3] 3.2 km (4:29 / km)

Before core with a faster mile (6:30) in the middle as 20x50m surges.

Strength 1:00:00 [3]

Drills and hip work, with jumps (vert and long), power steps, squats, lat lunges, pull ups, push ups as3x12 reps

Stretching 15:00 [0]

Foam roller and trainer assisted to legs

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

Sun finally out.

Friday Nov 9, 2012 #

Jogging (Trail) 23:34 [2] 4.45 km (5:18 / km) +35m 5:06 / km

Warm feeling 51F easy cruise thru the woods

Thursday Nov 8, 2012 #

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

LT sunny and reasonable 45F

Running (Road) 38:29 8.25 km (4:40 / km) +25m 4:36 / km

Dusk run around Maple Grove lakes. Warm up then 3 miles tempo around 6:10 pace. Pleasant 43F.

Wednesday Nov 7, 2012 #

Walking 16:00 [1] 1.6 km (10:00 / km)

Bracing 30mph wind off ocean along waterfront. Hope to be able to fly out ahead of impending storm.

Note
(rest day)

Made it back to MSP and dodged another storm bullet. Snowing in Carlisle now. Sadly only a travel day.

Tuesday Nov 6, 2012 #

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

Fresh air on water front

Note

Darn it,missed 2 ticks, now attached from weekend = 48 hours. Going for doxy prophylaxis.

C • bah, ticks 12

Jogging warm up/down (Treadmill) 9:20 [1] 1.6 km (5:50 / km)

Before intervals

Running intervals (Treadmill) 31:00 6.9 km (4:30 / km)

New training cycle. No track nearby so cranked up the treadmill to 6 min/ mile pace and ran 12x400 (as 3sets of 4 x400m) at 85% effort with last 2 a bit faster (5:30pace), 1 min jog within each set of 4 and 2 mins between sets. Work was 17:45 for 4.8km (3:40/k). First intervals for a while and felt fine, so need to find an indoor track to crank up the speed for 200/300 reps.

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

Easing down after

Stretching 6:00 [0]

With foam roller

Monday Nov 5, 2012 #

Walking 39:00 [1] 3.75 km (10:24 / km)

Brisk LT walk around Seaport district- brisk out.

Jogging warm up/down 10:45 [2] 2.0 km (5:23 / km)

Short wu before core

Strength (Core and arms) 20:00 [2]

Abs, hips, arms and done.

Stretching 5:00 [0]

Legs with roller

Sunday Nov 4, 2012 #

Event: CSU Lynn Woods

Jogging warm up/down 8:00 [2] 1.5 km (5:20 / km)

To start area

Orienteering race (Green Y) 48:28 **** 3.6 km (13:28 / km) +125m 11:28 / km
spiked:10/13c

Beautiful day, still very tricky terrain, green still very green. Generally a B run. Major problem was on #2 which was misplaced on cliff to north, so several minutes there. Hesitated at 6 and was too low by 20m, punched just ahead of bl. 8 was my downfall on green x last year and took this very slowly. Saw tp and bl punched before me. Rest were no problem and could have seen around 40 mins, however this is not a fast running area.
Thanks to the CSU crew for putting this on, worth stopping over from London :-)

Note

Saturday Nov 3, 2012 #

Event: NEOC: Estabrook

Jogging warm up/down 6:30 [1] 1.2 km (5:25 / km)

Up and back x2 to start from reg tent.

Orienteering race (Sprint 1) 22:37 [3] *** 2.9 km (7:48 / km) +45m 7:14 / km
spiked:9/11c

Estabrook- map is still ---- however Magnus made it interesting with forest sprint type courses.
Goofed #3 ( got confused by small trails) and #6 (aimed off but ended to right - map?) anyhow about 1:30 ish dropped.

Orienteering race (Sprint 3) 21:59 [4] *** 3.2 km (6:52 / km) +50m 6:22 / km
spiked:7/7c

Long sprint, no goofs.

Sprint 1/Orange - Splits

Sprint 3 - Splits

Friday Nov 2, 2012 #

Note
(rest day)

Back in Boston and will take a walk in the pines of Carlisle. Dinner with daughter #1 tonite.
Productive and uneventful trip/ flight which is always nice

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

Carlisle Pines. Fortunately less damage from Sandy than ice storm last year. Still lost power for 4 days though.

Thursday Nov 1, 2012 #

Running 25:13 5.8 km (4:21 / km)

Around the colleges. Rain overnight but quite pleasant early morn. Nice pace and last mile in 6:15.

Punts but no punters

Note

Halloween transformation. By land or by water transport options

Ghosts and Ghouls

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

Central London

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