Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 30 days ending Sep 30, 2013:

	activity	#	time	miles		km		+m
	Walking	29	14:33:50	55.35	(15:47)	89.08	(9:49)	52
	Strength	23	11:05:05
	Running	9	3:01:24	23.49	(7:43)	37.8	(4:48)	437
	Spin	8	2:21:13	51.33	(2:45)	82.6	(1:43)
	Orienteering	2	1:33:53	5.49	(17:07)	8.83	(10:38)	200	8 /	10c	80%
	Jogging	5	1:31:38	10.48	(8:45)	16.86	(5:26)	200
	Stretching	12	1:30:00
	MTB	2	1:24:40	20.38	(4:09)	32.8	(2:35)	430
	Elliptical	2	33:47	3.54	(9:32)	5.7	(5:56)
	Total	30	37:35:30	170.05		273.67		1319	8 /	10c	80%
	[1-5]	30	36:38:30
averages - weight:64.3kg

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Monday Sep 30, 2013 #

Walking 31:00 [1] 3.5 km (8:51 / km)

Course setting for tomorrow's Corp team challenge.

Jogging warm up/down (Treadmill) 10:42 [2] 2.0 km (5:21 / km) +20m 5:06 / km

Started slow and worked up to 7 pace

Strength 26:00 [2]

Core session with hip drills, abs (inc. RTs with 20#) gluts, hams and toe /foot exes.

Stretching 5:00 [0]

Legs with foam roller

Sunday Sep 29, 2013 #

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

Nice day. Logable outing :)

Strength 20:00 [2]

Pushing and pulling logable.

Jogging warm up/down (Trail) 19:35 [2] 3.6 km (5:26 / km) +40m 5:09 / km

Questionably logable, easy shake out jog on French xc trails. Some "grooming" evident. Stiff knees so hot tub tonite.

Saturday Sep 28, 2013 #

Event: MNOC Terrace Oaks

Orienteering (Brown) 50:22 *** 4.98 km (10:07 / km) +120m 9:02 / km
spiked:8/10c

An O outing, in my least favorite conditions; rain, foggy glasses and wet thick low visibility woods.Took trail options where feasible. Missed on 2 controls- 6 (1 min map a bit flaky) and 8 (location suspect attacking off ball field and unmapped MTB trail confused me- 2 mins or so). Otherwise trotted around trying to get back into things. SL=3.6

Walking 18:00 [1] 1.6 km (11:15 / km)

Ran out of time for more.

Note

Making progress with my first ISSOM Campus map

C • Which campus? 3

Brown - Splits

Friday Sep 27, 2013 #

Walking 22:00 [1] 2.2 km (10:00 / km)

Cut short by rain - where did that come from as not in forecast till later.

Spin warm up/down (Lemond) 10:05 [2] 6.0 km (1:41 / km)

Waken up the legz

Strength 50:00 [3]

Core, arms and legs session. Planks, bridges, ham curls, pull-ups and chin ups to fatigue.

Thursday Sep 26, 2013 #

Walking 35:30 [1] 3.75 km (9:28 / km)

Very nice day out.

Walking warm up/down (Walk / jog ) 14:00 [2] 2.0 km (7:00 / km) +20m 6:40 / km

5 min before and after and 4x1 between running

Running intervals (Treadmill) 23:15 5.0 km (4:39 / km) +50m 4:26 / km

Plan was 4x5 mins at a tempo pace. Set treadmill at7:30 pace, felt good and decided to round out at 5k with an extra shorter interval at end. 4x1 min recovery jog between.

Stretching 5:00 [0]

With roller.

Note
weight:64.3kg

Weight (at least post run) getting back into racing weight range- masters age = 138-142 # cf at age 26; 60kg (132#). So progress on the no beer/no bread diet.

Wednesday Sep 25, 2013 #

Walking 25:00 [1] 2.6 km (9:37 / km)
(rest day)

Day got away from me, so quick LT break between dawn to dusk meetings was it for the day.

Tuesday Sep 24, 2013 #

Walking 12:00 [1] 1.6 km (7:30 / km)

Super quick outing between meetings

Spin warm up/down 20:00 [2] 10.8 km (1:51 / km)

Getting going

Stretching 5:00 [0]

With roller

Strength 22:00 [2]

Solid core session including gluts and hams.

Monday Sep 23, 2013 #

Walking 30:00 [1] 3.33 km (9:01 / km)

Beautiful - I guess it's Fall- kinda day

Running (Road) 23:56 5.0 km (4:47 / km) +90m 4:23 / km

Lovely evening and too good for the gym, so out round the neighborhood Firemans 5k course. Felt good.

Strength 8:00 [1]

Toe/foot exes adn stretch.

Sunday Sep 22, 2013 #

Note

Used Salomon speed cross 3 with superfeet inserts yesterday for the first time. Very favorable impression. Foot feels like 95% normal at present.

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

Team Berner outing. Cool high 40F, and lots of smells.

Strength 20:00 [1]

Pushing and pulling

MTB 45:00 17.5 km (2:34 / km) +220m 2:25 / km

Warmed up nicely later in the day. Had to get out after chores and a few hours on OCAD.

Saturday Sep 21, 2013 #

Event: WA State Middle/Long Distance Championship Ngangaguringguring

Event: MNOC Straight Lake

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

Morning constitutional

Orienteering (Brown) 43:31 [2] 3.85 km (11:18 / km) +80m 10:14 / km

Debated driving 1 h40 each way to WI to do a brown course. Glad I did though as it turned out to be a beautiful day and great woods. As a post-injury re entry to O, decided to keep it light. O was going to be rusty and indeed it was, however had some enjoyable moments in the runnable woods with complex comtour features (on a par with NH terrain). Focused on steady pace with secure foot plant as well as accurate compass bearings. Succeeded for the most part except on way to 6 when I paralleled error off the marsh attachk point and then amplified it by drifting left (as I tend to do with RH baseplate compass) and lost about 8 mins. Anyhow good to get back out there and fun drive through rural Cheese-head country across the St Croix. (Sl=3.0)

C • splits are up 1

Friday Sep 20, 2013 #

Note

Doggie Tails (sp) update

With the promise of snow before Thanksgiving in the upper Midwest the team is happy. As good Sennenhunde they would prefer to herd goats and pull carts laden with Swiss cheese to market than go Orienteering. So all is well with their world.

C • Looks like two happy dogs and a happy owner! 1

Walking 22:00 [1] 2.6 km (8:28 / km)
(rest day)

Solo outing around the meadows

Strength (PT) 8:00 [1]

Toe and foot exes

Thursday Sep 19, 2013 #

Note

Canine Counselling

Had to commission a canine intervention with a Clinical Psychologist (OK , my daughter who is good with people and animals) to console Mr D who was distraught upon learning that OUSA planned to exclude his ilk from O-meets. This guy is a serious party animal who loves to meet peeps in pyjamas and partake of the party-like atmosphere at post A meet parking lots (he's a dab hand at alliterative prose as well). He had urged me to write to OUSA and implore them to open a new chapter for K9-0 (alt. Four-0) that would expressly allow for control hunting in packs. I said to him, hence his dismay, that OUSA had better things to consider; such as how to support and invigorate post-collegiate competitive Navigation Racing in this country (including but not limited to Coaching, training support etc) so as to render this a legitimate athletic event in the eyes of .... well I guess the general populace (? ) or at least to find a way to overcome the unfavorable to O collegiate environment.
Anyhow, lest I be accused of engaging in Op-Ed satire through canine eyes, better get off to my day job :)

C • I will give him the advice ... 5

Spin warm up/down (Lemond) 15:30 [2] 10.0 km (1:33 / km)

High cadence loosener-upper

Stretching 18:00 [1]

Active drills, toe exes and foam roller.

Strength 55:00 [2]

Getting to know new trainer session. General upper and lower routine with balance and core. Comment at the end "looks like I could have pushed you harder" answer: yep but good start :)

Wednesday Sep 18, 2013 #

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

Planning walk. Have sponosred a navigationally based Corp team building event but find myself providing technical guidance and the foot-O Campus-O map.

Jogging (Trail) 23:03 4.26 km (5:25 / km) +60m 5:03 / km

Ran for time tonite, as in increase time running by 10% per week: last trail run was 21 mins, so aimed for 23. Quite humid out, however foot seems to be holding up. Came across a flock of 12 turkeys.

Strength (PT) 16:00 [2]

Toe, foot and hip exes with balance and tbands

Tuesday Sep 17, 2013 #

Walking 41:00 [1] 4.0 km (10:15 / km)

Mastering the buisness walk and talk meeting

Spin warm up/down 23:00 [2] 13.0 km (1:46 / km)

Aimed to keep cadence >100

Strength 30:00 [3]

Core, abs, arms and balance work

Stretching 5:00 [0]

Legs with roller.

Monday Sep 16, 2013 #

Jogging warm up/down (alter g treadmill) 16:48 [2] 3.0 km (5:36 / km) +30m 5:20 / km

More alter-g rehab @ 90%g. Before, during and after run intevals.

Running intervals (alter g treadmill) 13:12 [3] 3.2 km (4:07 / km) +32m 3:56 / km

Decided on some faster paced intervals today at 85%g so 4 x800m at 6:40-6:20 pace. 1:30 jog recovery between. Nice to feel some fluidity and turnover.
Apparently a number of distance running elites including Alberto Salazars camp are using the alter g to get running time without the jarring beat upof distance (mentioned in this months RW as well). Love this machine and would own one myself ($$$). One more go for PT.

C • nice quick pace.... 4

C • 1

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

Nice day for a biz-oriented walk.

Note

PT pleased as am I; strength is good and running rehab progression well. Next appt in3 weeks to use alter g again :) In the meantime focusing on proprioceptive balance exercises for feet/lower limbs.

Strength (PT) 5:00 [1]

Toe with balance exes

Sunday Sep 15, 2013 #

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

fresh post rain

MTB 39:40 15.3 km (2:36 / km) +210m 2:26 / km

Short ride, cool out and could have gone leggings.

Strength (PT) 10:00 [2]

Toe and foot, hams and gluts.

Stretching 5:00 [0]

Legs with roller

Saturday Sep 14, 2013 #

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

Up and out early, still on EC time? Cool out and had to re acclima the from NY mugginess. Layers required!

Jogging (Trail) 21:30 [2] 4.0 km (5:23 / km) +50m 5:04 / km

Bit stiff from flying and tired from packed schedule, so easy run. Still on alt daily 20min rehab routine; checking Monday to assess next steps.

Strength (PT) 30:00 [2]

Toe and foot exes, then hip drills, gluts and hams with calfs to finish.

Friday Sep 13, 2013 #

Walking 15:30 [1] 1.75 km (8:51 / km)
(rest day)

Travel, post t storm so hopefully no delays etc.

Walking 21:00 [1] 2.1 km (10:00 / km)

Leg shakeout in the park post flight.

Thursday Sep 12, 2013 #

Note

Almost forgotten routine but back to NYC for a night

Walking 17:30 [1] 1.6 km (10:56 / km)

Post storm muggy.

Walking warm up/down (Treadmill) 9:30 [1] 1.0 km (9:30 / km) +10m 9:03 / km

Before and after run

Running (Treadmill) 20:00 [3] 4.0 km (5:00 / km) +40m 4:46 / km

Holding steady at 5m/k

Strength (PT) 8:00 [1]

Foot work

Walking 15:00 [1] 1.4 km (10:43 / km)

Out to dinner

Wednesday Sep 11, 2013 #

Walking 27:00 [1] 2.8 km (9:39 / km)

A little wander

Spin warm up/down 16:05 [2] 10.0 km (1:37 / km)

high cadence w/u

Strength 1:00:05 [3]

Solid session of warmup drills then core then legs/shoulder s/arms. 4x10 for each.
Last session with trainer who is heading back to CO to train his wife (she going back to old coach) for shot at US team and 2016 Olympics middle distance.

Stretching 10:00 [0]

Legs with and without roller

Tuesday Sep 10, 2013 #

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

Another mobile TC. Nicer out than yesterday's mugfest.

Walking warm up/down 9:30 [1] 1.0 km (9:30 / km)

2 mins w/u, 2 mins recovery between run segments and a few mins drip down time.

Running (Trail) 20:01 4.0 km (5:00 / km) +60m 4:39 / km

Rehab 2x10mins on trails (with rolling hills). Out and back and aimed for pos distance splits. Just done, but that was hard work. Muggy and feeling old.

Strength (PT) 9:00 [1]

Toe and foot exes.

C • ...feeling old... 2

Monday Sep 9, 2013 #

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

Very muggy out, trying to keep below the sweat threshold.

Spin warm up/down (Lemond) 14:48 [1] 8.0 km (1:51 / km)

Easy spin planned until I remembered upcoming PSA.

Elliptical warm up/down 15:55 [2] 2.5 km (6:22 / km)

Finishing off 30 min w/u

Strength 10:00 [2]

Core and abs.

Stretching 5:00 [0]

Legs with roller.

Sunday Sep 8, 2013 #

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

Cool change

Walking 10:00 [3] 1.05 km (9:31 / km)

W/u and w/d with recovery between run. A bit muggy.

Running (Road) 20:00 [3] 4.15 km (4:49 / km) +40m 4:36 / km

Run rehab, up to 8mins now. So, 2x8mins run with 2 min walk between and 4 mins tacked on to make 20 total.

Strength (PT) 30:00 [2]

Toe, foot, gluts, hams and calfs 4x15 each side.

Note

Minnehaha Madamoiselle

Stretching 5:00 [0]

Legs with roller

Saturday Sep 7, 2013 #

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

Hot and muggy. Slo to go today.

Note
(rest day)

Daughter in from BOS, so an excuse to tourist. Highlights: Am. Swedish Inst. museum house and art glass exhibition, lake steamer on Minnetonka, and Diner in Edina. Hot out but pleasant day.

Friday Sep 6, 2013 #

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

Unencumbered other than checking email on the go.

Walking warm up/down (Treadmill) 11:20 [1] 1.25 km (9:04 / km) +12m 8:39 / km

90F and muggy outside so inside for running rehab. Walk before and after and 2x1min between run efforts.

Running (Treadmill) 21:00 4.25 km (4:56 / km) +43m 4:42 / km

Gradually increasing run time without upping speed: so 3x7min at 5 m/k pace. Cruise intervals but not enough effort for threshold. it will come as rehab is progressing well.

Stretching 5:00 [0]

Legs with roller

Thursday Sep 5, 2013 #

Walking 52:00 [1] 5.75 km (9:03 / km)

Another biz walk

Strength (PT) 25:00 [1]

Toe, foot and glut exes plus one-leg bridges.

Note

Two things I miss from Boston are regular sports massage and hydrotherapy which form part of my prior holistic approach to body maintenance. (Well 3 things if I include the superb indoor and outdoor track facilities). Haven't been able to find a deep tissue therapist, track has been a bust this year injury wise, but have acquired a hot tub. So, 104 F here I come :)

Wednesday Sep 4, 2013 #

Walking 27:00 [1] 3.0 km (9:00 / km)

Biz walk.

Walking warm up/down (Treadmill) 10:00 [1] 1.1 km (9:05 / km) +10m 8:42 / km

4 mins before, 3x1 between running and 3 mins cool down.

Running (Treadmill) 20:00 4.1 km (4:53 / km) +41m 4:39 / km

Week 3 of rehab program. 3x6 min with 1 min walk rest and 2 mins at end. All around 5m/k to a bit faster.

Strength 55:00 [3]

All arms tonite with battle roperoutine, shoulder press, bench press, tris, bis, chin ups, rows and inclined pull ups. Solid session.

Stretching 15:00 [1]

With and without roller.

Tuesday Sep 3, 2013 #

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

Beautiful out.

Spin warm up/down 20:00 [2] 11.8 km (1:42 / km)

High cadence.

Elliptical 17:52 [3] 3.2 km (5:35 / km)

High resistance effort.

Strength (PT) 20:00 [1]

Toe (2x3x30) and foot with tband (inv to eversion 3x15) then gluts with tband 2x4x1min (clams) 2x3x1min (hydrants). Felt the burn.

Monday Sep 2, 2013 #

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

Brr 55 out!

Spin warm up/down 21:45 [2] 13.0 km (1:40 / km)

Something different, as in a brick (trying to emulate Steve B who had a super successful tri season!).

Running intervals (Treadmill) 20:00 4.1 km (4:53 / km) +41m 4:39 / km

Part of the running rehab program. Supposed to be adding time, however with a week off, decided to go back to end of prior week wo ie 4x5min with 1 min walk between. Cruising along around 5min/k.

Walking warm up/down 11:00 [1] 1.2 km (9:10 / km)

3x1min bits between running and some warm down at end.

Strength 8:00 [1]

Butt work: 4x15 single leg bridges on bosu and hams on ball. Big toe stretches to finish.

Stretching 7:00 [0]

Legs with and without roller.

Sunday Sep 1, 2013 #

Walking 29:00 [1] 2.6 km (11:09 / km)

Cool morning

Strength 2:00:00 [2]

Finishing the landscaping job with decorative stones and pee gravel - about 10 bagsx20# and 1 cu yd mulch to finish. All day effort it seemed. Foot seemed to have enough for the day, so decided on no run.

C • Gravel 3

Note

Deer prevention measures

Strength (PT) 20:00 [1]

Back to it. Toe exes (4mins) followed by gluts with band (4x1min, clams and hydrants each side)

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