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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 31 days ending Dec 31, 2009:

activity # timemileskm+m
  Walking20 9:09:31 33.67(16:19) 54.19(10:08) 184
  XC ski8 6:15:09 55.18(6:48) 88.8(4:13) 540
  Strength8 5:45:20 50.8 81.75
  Running10 4:54:50 33.55(8:47) 53.99(5:28) 820
  Snowshoe1 26:00 1.5(17:20) 2.41(10:46)
  Total28 26:30:50 174.7 281.15 1544
averages - weight:65.8kg

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Thursday Dec 31, 2009 #

XC ski (skate) 52:44 intensity: (46:44 @3) + (6:00 @4) 10.8 km (4:53 / km) +210m 4:27 / km

Wasn't really feeling up to much today but went to Weston ski track which was so so, although icey patches were being covered up by new snow- ungroomed. Just played around- threw in a couple of faster 1ks otherwise tried to focus on technique.

Wednesday Dec 30, 2009 #

Walking 26:00 [1] 1.5 mi (17:20 / mi)
(rest day)

Plan for skiing somewhere tomorrrow.
C • Tentative 4

Tuesday Dec 29, 2009 #

Walking 30:00 [2] 3.0 km (10:00 / km)

Running (tempo) 41:30 intensity: (10:00 @2) + (20:00 @3) + (11:30 @4) 7.0 km (5:56 / km) +40m 5:46 / km

Warm up and down 3k, 20 mins moderate tempo for 4k

Monday Dec 28, 2009 #

Running (trail/road) 28:29 [3] 5.0 km (5:42 / km) +110m 5:08 / km
weight:66kg

Not very nice out- but didn't get lost. Easy loosenerupper.

Sunday Dec 27, 2009 #

Running (trail/road) 46:31 intensity: (30:00 @3) + (16:31 @4) 8.0 km (5:49 / km) +90m 5:30 / km

Rainy day antidote. Round the bog on very slippery trails- after a couple of miles bailed out to nearest road. See real explanation below :-)

Walking 30:00 [2] 1.5 mi (20:00 / mi)

Note

Have to fess up to getting a little lost at the Bog - BL you'll love this. Came out of the woods off the trail onto a causeway, couldn't see a thing with glasses fogged up with rain- thought it was heading south to Curve street, but no it was a classic parallel error. Turned out I was on the main causeway running south but to west of one intended. Saw a vague building shape in the distance which I couldn't recognize (Bog house in fact).Then trail petered out and I thought OK keep running to your right you'll hit the road- surprise surprise I hit the pipeline easement (very marshy in there) and thought right turn at end will get you onto Martin St Chelmsford. Hit the road OK. Turns out I was running north on Elm st away form intended destination (Carlisle) which I only recognized when I passed a parking lot that looked suspiciously like the one I skided across (good approximation to an ice rink) on my way into the trail some 20 mins earlier. Moral of the story- not sure- maybe something to do with having a clear vision or not running in the rain.
C • Bog fog... 2

Saturday Dec 26, 2009 #

Walking 38:31 [2] 3.39 km (11:22 / km) +184m 8:56 / km

Carlisle Pines with dog and new toy (Yes Santa brought me a 305)

Running (trail) 17:31 intensity: (10:00 @3) + (7:31 @4) 3.23 km (5:25 / km) +80m 4:50 / km

Snowy trails with garmin- HR not enabled.

Friday Dec 25, 2009 #

Walking 26:00 [2] 1.5 mi (17:20 / mi)
(rest day)

Thursday Dec 24, 2009 #

XC ski (skate) 54:00 intensity: (36:00 @3) + (18:00 @4) 13.0 km (4:09 / km) +150m 3:56 / km

Hill repeats x10 (V1 trying to focus on non-dominant side) and V2 strides on the flats plus warm up /down with open field skate.

Wednesday Dec 23, 2009 #

Walking 15:00 [2] 1.0 mi (15:00 / mi)

Quick loosen up. Gave up on the commuter rail and red line today - what a mess yesterday. Drove into Tech Sq with a view to a quick getaway later and a spot of xc at GB. Rain forecast for weekend so will get in as much skiing as possible before then.

Strength (strength) 30:00 [3]

Circuit of legs, arms core 3x12-15 each station.

XC ski (skate) 42:00 intensity: (30:00 @3) + (12:00 @4) 10.0 km (4:12 / km) +90m 4:01 / km

Cover at GB wearing fast-solid effort, need to glide wax tho

Tuesday Dec 22, 2009 #

Walking warm up/down 25:00 [2] 1.7 mi (14:42 / mi)

Strength (spin hill interval) 45:20 [3] 15.0 mi (3:01 / mi)

Mod effort

Running (treadmill) 15:12 [3] 3.0 km (5:04 / km)
weight:65.5kg

Just so I don't forget how to run- started slow and ramped up speed every minute to 4m/k at end. Bad news is weight - too many mince pies baked by my beloved.

Monday Dec 21, 2009 #

Snowshoe 26:00 [2] 1.5 mi (17:20 / mi)
(rest day)

Beautiful fresh snow in Carlisle Pines- some deer tracks but not much else

Sunday Dec 20, 2009 #

Strength (snow shovelling) 35:00 [2]

XC ski (skate) 47:00 intensity: (30:00 @3) + (17:00 @4) 9.0 km (5:13 / km) +90m 4:58 / km

GB fresh new snow ungroomed- heavy going.

Saturday Dec 19, 2009 #

XC ski (skate) 56:00 intensity: (30:00 @3) + (26:00 @4) 14.0 km (4:00 / km)

Weston ski track- fresh man made snow largely ungroomed. Good workout although didn't focus on technique as much as I should.

Friday Dec 18, 2009 #

Walking 25:00 [2] 1.5 mi (16:40 / mi)
(rest day)

Biz breakfast, biz lunch (biz dinner last night) so no time for anything but a quick blast in the cold air- will code as rest day unless I get time later for treadmill. Skiing on the cards for tomorrow. I can only empathize with comments from bl and PG re food and the holiday season and the dreaded G's. May the force (of will power) be with us all.

Thursday Dec 17, 2009 #

Walking warm up/down 20:00 [2] 1.5 mi (13:20 / mi)

Running intervals (treadmill) 41:15 intensity: (26:00 @3) + (12:00 @4) + (3:15 @5) 4.5 mi (9:10 / mi)

Plan was 5x800m at 3:12-3:15, felt a bit off (earlier in day workout than accustomed to) so cut short at 4x800m : 3:15, 3:15, 3:12, 3:12 (12:54), 2 min jog recovery between.

Wednesday Dec 16, 2009 #

Walking warm up/down 20:00 [2] 1.5 mi (13:20 / mi)

Strength (strength) 30:00 [3]

legs and core- 3x12 with variations on planks

Strength (spin) 30:00 [3] 9.5 mi (3:09 / mi)

Random hills- mod output

Tuesday Dec 15, 2009 #

Walking warm up/down 20:00 [2] 1.5 mi (13:20 / mi)

Strength (core/strength) 30:00 [3]

Arms and core 3x15

Running (Uphill) 30:12 intensity: (25:00 @3) + (5:12 @4) 5.0 km (6:02 / km) +150m 5:15 / km
max:150

up down ramp 2-6% average 3%, not too strenuous

Monday Dec 14, 2009 #

Note
(rest day)

All day offsite meeting

Sunday Dec 13, 2009 #

XC ski (skate) 35:00 [3] 10.0 km (3:30 / km)

Walking 55:00 [2] 3.0 mi (18:20 / mi)

Saturday Dec 12, 2009 #

XC ski (skate) 38:25 intensity: (30:00 @3) + (8:25 @4) 10.0 km (3:51 / km)

Cover thin but otherwise good fast conditions (GB fields). Threw in some v2 intervals and some open field skate.

Walking 25:00 [2] 1.5 mi (16:40 / mi)

Friday Dec 11, 2009 #

XC ski (skate) 50:00 [3] 12.0 km (4:10 / km)

GB on the fields which were OK, worked on technique (v1, v2 and v2a)

Thursday Dec 10, 2009 #

Walking 24:00 [2] 1.5 mi (16:00 / mi)
(rest day)

Busy day with BOD- quick fresh air break

Wednesday Dec 9, 2009 #

Walking warm up/down 15:00 [2] 1.0 mi (15:00 / mi)

Strength (strength) 30:00 [3]

Upper/lower and core 3x12

Strength (spin) 30:00 [3] 9.8 mi (3:04 / mi)

moderate effort

Tuesday Dec 8, 2009 #

Running (treadmill uphill) 29:46 [3] 5.0 km (5:57 / km) +150m 5:11 / km

No time for much else today, uphill 2-6% with average 3%

Monday Dec 7, 2009 #

Walking warm up/down 20:00 [2] 1.5 mi (13:20 / mi)

Back to normal

Strength (spin hill interval) 25:00 [3] 8.0 mi (3:07 / mi)

Mod effort

Running warm up/down 10:00 [2] 1.0 mi (10:00 / mi)

Running 11:46 intensity: (8:00 @3) + (3:46 @4) 2.5 km (4:42 / km)

Quasi- tempo

Sunday Dec 6, 2009 #

Walking 1:15:00 [2] 4.0 mi (18:45 / mi)
(rest day)

Saturday Dec 5, 2009 #

Note
(sick) (rest day)

getting better- energy returning

Friday Dec 4, 2009 #

Note
(sick) (rest day)

General nonspecific malaise

Thursday Dec 3, 2009 #

Walking 25:00 [2] 1.5 mi (16:40 / mi)
(rest day)

Wednesday Dec 2, 2009 #

Walking warm up/down 20:00 [2] 1.5 mi (13:20 / mi)

Strength (strength) 30:00 [3]

legs and core

Strength (spin hill interval) 30:00 [3] 8.5 mi (3:32 / mi)

moderate effort

Tuesday Dec 1, 2009 #

Walking warm up/down 15:00 [2] 1.0 mi (15:00 / mi)

Running hills (treadmill uphill) 22:23 intensity: (5:00 @3) + (15:00 @4) + (2:23 @5) 4.0 km (5:36 / km) +200m 4:29 / km
max:153

4x1km at 5% grade (pace around 9min/M) with 1min recovery jog between.

Running warm up/down (recovery) 15 [2] 1.5 mi (10 / mi)

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