Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 30 days ending Sep 30, 2017:

	activity	#	time	miles		km		+m
	Walking	19	11:28:00	38.96	(17:40)	62.7	(10:58)	1798
	Strength	5	5:06:00	3.73		6.0
	Jogging	6	2:39:20	15.5	(10:17)	24.95	(6:23)	254
	Nordic walking	4	2:25:29	10.38	(14:01)	16.7	(8:43)	155
	Trail running	1	28:10	2.8	(10:04)	4.5	(6:16)	55
	VO2 test	1	25:00	2.8	(8:56)	4.5	(5:33)	350
	Stretching	2	12:00
	Drills	2	11:00	0.31		0.5
	Track	1	3:25	0.62	(5:30)	1.0	(3:25)
	Total	27	22:58:24	75.09		120.85		2612
averages - weight:65.4kg

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Saturday Sep 30, 2017 #

Note
(rest day)

Finishing off the music studio with acoustic treatments. Recorded 2 songs I had written on some long flights and posted them to the Gov copyright site. I guess that makes me officially a singer/songwriter :-)

C • Song 2

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

Friday Sep 29, 2017 #

Strength 30:00 [2]

Mostly core

Thursday Sep 28, 2017 #

Walking (Trails) 20:00 [1] 2.0 km (10:00 / km) +45m 8:59 / km

Quiet day

Wednesday Sep 27, 2017 #

Strength 1:03:00 [3] 1.8 km (35:00 / km)
ahr:90

ABCs and dynamic stretches
Program of 4x6 sets of upper body and core (giving the legs a rest):

Pull downs
Rotations
Upright rows
Back extension
Triceps
Biceps

Hip exs

Tuesday Sep 26, 2017 #

Jogging (Treadmill) 38:00 5.25 km (7:14 / km) +105m 6:35 / km
ahr:124 max:150 weight:64.9kg

W1D5 zone 3 tempo; 8 min wu, 5 min stretch, 5x (z3 5, z1 1) at jog/walk.

Monday Sep 25, 2017 #

Walking (Treadmill) 48:00 5.45 km (8:48 / km) +230m 7:16 / km
ahr:100 weight:65.2kg

W1D4 recovery effort. 8 mins will then 5x(z1 5, z2, 2), 5 cd

Sunday Sep 24, 2017 #

Walking (Treadmill) 48:00 5.6 km (8:34 / km) +495m 5:57 / km
ahr:110

Prog D3: 8 wu, 5 Stretch, 5x (z1 5, z2 3) at 4mph. Z2 needed 12% incline and z1 2-4%.

Saturday Sep 23, 2017 #

Jogging intervals (Road) 30:20 5.0 km (6:04 / km)
ahr:120 max:159

Program day 2 = Tempo intervals. 10 min warm up then 6x1:30 Z4 and 1:30 Z1 and Cool down 2mins. Hot and humid at 80F so got very sweaty.

Walking 21:00 [1] 1.8 km (11:40 / km)

Shake out

Friday Sep 22, 2017 #

Note
weight:65.4kg (rest day)

Nada

Thursday Sep 21, 2017 #

Walking (Treadmill) 53:00 5.9 km (8:59 / km) +475m 6:24 / km
ahr:109 weight:66kg

Base building/recovery program day 1. 8 min warm up- break 5 mins (stretching), then [5 min Z1, 2 min Z2] x 5 and cool down 5 min. Grade 4-10% at 4mph. 370 cal.

Stretching 5:00 [1]

Dynamic

Wednesday Sep 20, 2017 #

Strength 1:03:00 [3] 1.8 km (35:00 / km)

War up: ABCs, fast feet and 2x40m build ups
Program: 3x12 reps mostly legs, somearms and core:
Leg press
Single leg press
Reverse Lunge
Back extension
American KB swings
Clean and jerks

Cool down:
Hydrants
Sideways leg ext.
Cats and cows
Childs
Ankles

Nordic walking warm up/down 25:24 [2] 3.0 km (8:28 / km)
ahr:113

LT , warm sunny and sweaty

Tuesday Sep 19, 2017 #

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

LT round the pond

Jogging (Treadmill) 30:00 4.5 km (6:40 / km) +65m 6:13 / km

8 mins warm up, 6x 1:30 alt run/walk recovery, 4 mins cool down.

Monday Sep 18, 2017 #

Walking warm up/down (treadmill) 22:00 2.6 km (8:28 / km) +155m 6:31 / km

Testing out a new base building program that comes with app and virtual coach- program was ramp up the grade to 10% and go at 4-5mph

Sunday Sep 17, 2017 #

Walking 15:00 [1] 1.25 km (12:00 / km)

Trail running (XC trails) 28:10 4.5 km (6:16 / km) +55m 5:54 / km

Easy run with some fartlek thrown in.

Saturday Sep 16, 2017 #

Event: MNOC Nerstrand Big Woods State Park

Nordic walking (Bike path) 32:05 [2] 4.0 km (8:01 / km) +35m 7:41 / km
ahr:118

Decent clip around the hood

Friday Sep 15, 2017 #

Note
(rest day)

Catching up with work thangs

Thursday Sep 14, 2017 #

Drills warm up/down 5:00 [1]

ABCs

VO2 test (Treadmill) 25:00 4.5 km (5:33 / km) +350m 4:00 / km

Time to check basic aerobic capacity and reset the HR zones. Given my running efficiency hasn't been great decided to do this at a fast walking pace (4.5mph) with increase grade by 2% every 2 mins. Made it to 15% grade at RQ 0.9 and called it a day at threshold. VO2 at LT = 52.9 which given I am carrying 3-4 extra pounds compares favorably with 54.7 in 2015. HR adjusted for Zone 1/2 at 120 and Zone 3/4 at 147. Both numbers slightly down from previous and largely due to the CCB. Anyway for reasons more than longitudinal comparison, allows me to recalibrate warm ups and training zones to continue to focus on aerobic base building before getting back to speed work.

Wednesday Sep 13, 2017 #

Strength 1:05:00 2.4 km (27:05 / km)
ahr:106

Tough session, somewhat aerobically oriented today, as follows:

ABCs with 2x40m build ups

4x [Row machine 30sec (150m), 15 TRX push ups]
4x [Spin 30sec (240W), 15 shoulder press]
4x15 seated rows
4x [15 hammer curls, 15 biceps curls]
4x [15 skull crushers, 15 overheads]

Cool down stretching:
Ankles, cats and cows, Childs, hams

Tuesday Sep 12, 2017 #

Walking 16:00 [1] 1.7 km (9:25 / km)

Fresh air time

Jogging intervals (Treadmill) 25:00 4.4 km (5:41 / km) +44m 5:25 / km
ahr:130

4min warm up then 6x2mins with 1 min recovery and 4 mins cool down

Monday Sep 11, 2017 #

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

Around town then off to airport

Sunday Sep 10, 2017 #

Walking 50:00 [1] 3.9 km (12:49 / km) +64m 11:51 / km

Around Oak Creek

Nordic walking (Hike) 1:02:00 6.7 km (9:15 / km) +85m 8:42 / km

West Fork into the canyon. No poles speed hike with 13 creek crossings

Saturday Sep 9, 2017 #

Event: 2017 SART (9/9/17 & 9/10/17)

Walking 1:18:00 [1] 4.7 km (16:36 / km) +144m 14:23 / km

Fay Canyon and some rock scrambling

Friday Sep 8, 2017 #

Walking (Hike) 1:30:00 [1] 6.8 km (13:14 / km) +145m 11:58 / km

Little Horse trail to Chicken Point in red rock country

Thursday Sep 7, 2017 #

Walking 45:00 [1] 3.2 km (14:04 / km)

Exploring Sedona AZ - beautiful spot - warm but not humid

Wednesday Sep 6, 2017 #

Strength 1:05:00 [3]

ABCs and dynamic stretching , 3x40m sprint build ups.

4 sets of 10 reps each (continuous, no rest)
TRX Reverse Flys
Hanging knee raises

4 sets of 10 reps on each leg (rest to HR<120)
Med ball (20#)step ups with shoulder press

4x10 Med ball single leg deadlifts

4 sets of 7 reps each
Single leg leg press (L)
Single leg leg press (R)
Regular leg press (increased weight)

Cool down, stretch, foam roller

Walking 31:00 [1] 3.2 km (9:41 / km)

Casual LT stroll to Lake and back

Strength 20:00 [2]

Yard clean up

Tuesday Sep 5, 2017 #

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

Walk and talk by Medicine Lake- very blustery.

Jogging (treadmill) 25:00 4.0 km (6:15 / km) +40m 5:57 / km
ahr:123

5 min warm up then 10x1 running and 1min walk recovery

Monday Sep 4, 2017 #

Nordic walking warm up/down (XC trails) 26:00 [2] 3.0 km (8:40 / km) +35m 8:11 / km

Quiet day

Sunday Sep 3, 2017 #

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

Short outing

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

A few laps and 4x100 strides

Drills warm up/down 6:00 [2] 0.5 km (12:00 / km)

ABCs

Stretching 7:00 [1]

Static and dynamic

Track intervals 3:25 1.0 km (3:25 / km)

Legs felt heavy, but I still wanted to continue the rebuild phase, so 5x200m at 80% with 2 min walk recovery. Focused on even pace and form and hit them in the 42-43sec range.

Walking warm up/down 8:00 [2] 1.0 km (8:00 / km)

Easy down

Saturday Sep 2, 2017 #

Walking 24:00 [1] 2.5 km (9:36 / km) +45m 8:48 / km

Still a bit tired from State fair outing.

Friday Sep 1, 2017 #

Note
(rest day)

Annual pilgrimage to the MN state fair; art, ag and animals. Three hours was enough but managed to cover 8.7 km.

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