Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 30 days ending Apr 30, 2017:

activity # timemileskm+m
  Walking11 5:03:50 19.57(15:31) 31.5(9:39) 60
  Strength4 4:32:00
  Orienteering6 3:45:07 18.3(12:18) 29.45(7:39) 500112 /121c92%
  Jogging8 2:32:27 17.9(8:31) 28.8(5:18) 205
  Massage2 2:00:00
  Trail running2 1:07:16 6.99(9:37) 11.25(5:59) 140
  Stretching6 54:00
  MTB1 40:00 9.26(4:19) 14.9(2:41) 95
  Spin1 22:00 8.0(2:45) 12.88(1:43)
  Running1 21:30 2.49(8:39) 4.0(5:23) 40
  Drills 3 20:00 0.25 0.4
  Total26 21:38:10 82.75 133.18 1040112 /121c92%
  [1-5]26 19:38:10

«»
2:26
0:00
» now
SaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSu

Sunday Apr 30, 2017 #

Trail running (XC trails) 24:16 intensity: (12:00 @2) + (12:16 @3) 4.0 km (6:04 / km) +30m 5:51 / km

Shake out effort. Cold and drizzly.

Saturday Apr 29, 2017 #

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

Pleasant day out.
Many errands and chores, too tired to make drive to WI

Friday Apr 28, 2017 #

Event: USA & Canada - WOC/JWOC Team Trials OUSA National 3 day meet
 
Event: MNOC Como with OUSA Team Trials Sprint
 

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

With some strides

Drills warm up/down 6:00 [2] 0.4 km (15:00 / km)

ABCs

Orienteering race (Park sprint) 22:11 intensity: (11:11 @3) + (11:00 @4) *** 3.75 km (5:55 / km) +60m 5:29 / km
spiked:25/25c

Steady plod, no major errors but some hesitancies. Nice course and map.
C • steady plod? 2

Short - Splits

Thursday Apr 27, 2017 #

Note
(rest day)

Travel day back home

Wednesday Apr 26, 2017 #

Event: CSU Park Series: Danehy Park
 

Walking warm up/down 20:00 intensity: (15:00 @1) + (5:00 @2) 2.4 km (8:20 / km)

Took the green to red line out to Alewife and walked/jogged to park.

Orienteering race (Park O sprint) 18:55 [4] *** 3.1 km (6:06 / km) +30m 5:49 / km
spiked:17/17c

Fun event, good course with fences as traps. A little wet underfoot but rain held off. Steady clean run, so maybe getting back into the sprint groove. SL = 2.7k
C • Park O 2

Sprint - Splits

Tuesday Apr 25, 2017 #

Note

Early flight to BOS
ANZAC day

Jogging (Treadmill) 28:10 intensity: (6:00 @2) + (18:00 @3) + (4:10 @4) 5.0 km (5:38 / km) +50m 5:22 / km

Warm up then 20 min Fartlek session with intervals ranging between 150 and 300m at 6m/m with short recovery. Cool down.

Stretching 5:00 [1]

Mostly static

Monday Apr 24, 2017 #

Strength 1:07:00 [3]

Drills, ABCs to warm up then 5x5 with increasing weight for arms, legs and core. Cool down and stretching.

Sunday Apr 23, 2017 #

Jogging warm up/down (XC trails) 20:00 [2] 3.2 km (6:15 / km) +30m 5:58 / km

Trails to French Park, 2 km to lodge and 1.2 home after O training.

Orienteering (Sprint) 15:14 intensity: (10:00 @3) + (5:14 @4) *** 2.4 km (6:21 / km) +60m 5:39 / km
spiked:13/14c

For a bit of fun ran the Spring skills course. Found the extra unmapped boulders (not sure how I missed those) at edge of circle 3, and didn't have to worry about scaling the fence as the E-W portion has been removed :-)
Steady effort, albeit walked a couple of hills.

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

Gorgeous spring day.
Got the classic out from winter hibernation and she fired up first time.

Orange - Splits

Saturday Apr 22, 2017 #

Event: World Masters Orienteering Championships 2017
 

Strength 1:15:00 [3]

Spring clean up and schlepping outdoor furniture up from basement.

Friday Apr 21, 2017 #

Stretching 20:00 [1]
(rest day)

Static and dynamic

Thursday Apr 20, 2017 #

Walking 24:00 [1] 2.4 km (10:00 / km)

Blustery LT
An exciting day with announcing the sale of part of our business.

Wednesday Apr 19, 2017 #

Strength 1:05:00 [3]

ABC drills, then 3x15 arms, legs, core and cooldown with stretching:

Hamstring stretch – Skipping A’s - Running A’s – Skipping B’s – Build up sprints

Program: 3 sets of 15 reps

Step ups, Box Jumps

Ball Squats, Lunges

FM Flys, Push ups

Tricep Pushdowns, Dips

Cool down:
Ankle circles
Hip circles
Cats and Cows
Yates Thoracic Rotations
Foam roller

Tuesday Apr 18, 2017 #

Drills warm up/down 6:00 [2]

ABC's

Stretching 6:00 [1]

Dynamic and static

Running (Treadmill) 21:30 intensity: (12:00 @2) + (6:30 @3) + (3:00 @4) 4.0 km (5:23 / km) +40m 5:07 / km

Re-entry workout; 1km warm up then 10x100m strides (6m/m) with 100m walk/jog recovery and 1 km cool down

Monday Apr 17, 2017 #

Massage 1:00:00 [0]

Post flight flush out

Jogging warm up/down (Indoor) 11:04 [2] 2.0 km (5:32 / km)

Dozen and a bit laps

Stretching 10:00 [1]

Dynamic and static with roller

Sunday Apr 16, 2017 #

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

Doggie time

Jogging warm up/down (XC trails) 20:00 [2] 3.0 km (6:40 / km) +25m 6:24 / km

Slow, stiff, painful shakeout . Fortunately soft underfoot in French Park.

Saturday Apr 15, 2017 #

Walking 1:00:50 [1] 6.4 km (9:30 / km)

Airport hiking PER, SYD, LAX, MSP
And home

Friday Apr 14, 2017 #

Jogging (Paved/sand) 50:58 intensity: (20:00 @2) + (25:00 @3) + (5:58 @4) 9.2 km (5:32 / km) +100m 5:15 / km

A pleasant 70F through Kings Park, stopping briefly at St George's College (memories!) and the Anzac memorial.
Bit of a slog up the hills, which I never remembered being so long! Back in the day (ie 40 years ago, I'd run this loop in around 30 mins and the trails were all sand then. Even racing XC shoeless on the sandy course around 3m/k.

Note

Visiting Mum, taking my sister out for Afternoon Tea and then jumping on a plane home.
C • worth the trip 2

Thursday Apr 13, 2017 #

Note

Vale WAP
A touching and meaningful ceremony
My sisters put together a beuatiful photo montage which played to the music I had recorded (piano, voice and flute: Shoals of Herring and Down by the Sally Gardens).
A fitting tribute and farewell to someone who left a fine legacy to his family and to the origin of Curtin University.

Walking 30:00 [1] 3.0 km (10:00 / km)

KP at dusk

Wednesday Apr 12, 2017 #

Note

Once more in the Great Southern Land. Wednesday am and Sydney, one more leg to go.

Walking warm up/down (Walk/jog) 33:00 [2] 4.8 km (6:52 / km)

Shake out around Kings Park
C • Really, they ought to insta... 2

Monday Apr 10, 2017 #

Note
(rest day)

On the road again - 55h flying for 56h on the ground = barely break even
Crammed a weeks worth of work into morning catch up

Sunday Apr 9, 2017 #

Orienteering (Urban) 22:22 [3] *** 3.4 km (6:35 / km) +10m 6:29 / km
ahr:117 spiked:19/21c

Plain old tired today and no zip. Two pretty dumb errors. Jogged round. Good map and course though.

Orienteering (Park) 20:47 [3] *** 3.3 km (6:18 / km) +15m 6:09 / km
ahr:130 spiked:12/13c

Slow but steady. Kicked for the final sprint in!

Note

Enjoyable weekend. Shifting gears from intensity of last week (work and personal) to woodland equanimity and now preparing mentally for flight and funeral.

OCIN_Flying_Pig_2017_Sunday_Urban1_5 Green - Splits

OCIN_Flying_Pig_Sunday_MillRace2_5 Green - Splits

Saturday Apr 8, 2017 #

Walking warm up/down 16:00 [1] 1.5 km (10:40 / km) +60m 8:53 / km

Mostly to start area

Orienteering (Yellowwood Brown) 46:23 intensity: (23:00 @2) + (23:23 @3) **** 4.8 km (9:40 / km) +215m 7:54 / km
spiked:8/10c

Beautiful area and forest, however having run here in the past I knew I wouldn't be up for a green course slog with tons of climb. "Ran" down on brown and that was more than enough to enjoy the outing!
Bobbled 2 controls- getting off line to 2 and then cutting down too soon to 6.
Beautiful sunny day with temps hitting the 60s.
C • Saving something for the sp... 2

OCIN_Flying_Pig_2017_Saturday_Long_4 Brown - Splits

Friday Apr 7, 2017 #

Event: OCIN Flying Pig XXI
 

Massage 1:00:00 [0]

Monthly maintenance-very timely

Jogging warm up/down 7:00 [2] 1.2 km (5:50 / km)

Bit of to and fro. Nothing strenuous. Some stretching thrown in.

Orienteering race (US night champs ) 1:19:15 intensity: (20:00 @2) + (50:00 @3) + (9:15 @4) **** 8.7 km (9:07 / km) +110m 8:34 / km
spiked:18/21c

Tricky but very enjoyable course with some nice route choices and point features. Steady and methodical, managed to limit errors to about 3 mins on 9, 11 and 16. Stamina was OK. Good for the win in M60 and second on green. SL= 6.6k.
Kudos to ICO and the course setters on this one.
C • congrats! 2

OCIN_Flying_Pig_2017_5 - Green Night - Splits

Thursday Apr 6, 2017 #

Note
(rest day)

DDay

Wednesday Apr 5, 2017 #

Strength 1:05:00 [3]

Dynamic warm up with drills, 3x12 arms, legs, core and cool down with stretching.

Hamstring stretch – Running A’s – Skipping B’s – Bounds – Build up sprints

Program:

TRX Rows

Ball squats

TRX Push Ups

Wide Leg Press

Single leg RDL

Pull throughs

Wipers ab exercise

Cool down:
Ankle circles
Hip circles
Cats and Cows
Yates Thoracic Rotations
Foam roller

Note

D2p

Tuesday Apr 4, 2017 #

Note

Gruellling day prepping for patent deposition

Drills warm up/down 8:00 [2]

ABCs and dynamic stretching

Jogging (Indoor) 15:00 intensity: (6:00 @2) + (6:00 @3) + (3:00 @4) 2.7 km (5:33 / km)

1km warm up then 5x160 with 160m recovery on indoor track at gym as a fun session to end the day. Work intervals at 32 seconds, recovery 1:30.

Monday Apr 3, 2017 #

Note

Memorial service 13th- so another trip downunder- sooner than I had hoped. Recorded a couple of songs for the occasion.

Walking 31:00 [1] 3.0 km (10:20 / km)

LT outing

Spin warm up/down 22:00 [2] 8.0 mi (2:45 / mi)

Spin bike

Stretching 8:00 [1]

With roller

Sunday Apr 2, 2017 #

Trail running (XC trails) 43:00 [3] 7.25 km (5:56 / km) +110m 5:31 / km

Trails pretty good for the most part, a couple of boggy slippery areas though.

Stretching 5:00 [1]

Static

Saturday Apr 1, 2017 #

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

A glorious spring day. All the neighborhood was out.

MTB 40:00 intensity: (30:00 @2) + (10:00 @3) 14.9 km (2:41 / km) +95m 2:36 / km

Contemplative autour du lac

« Earlier | Later »