Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 31 days ending Jan 31, 2010:

	activity	#	time	miles		km		+m
	XC ski	13	10:44:30	78.6	(8:12)	126.5	(5:06)	1220
	Walking	20	8:56:05	33.37	(16:04)	53.7	(9:59)	200
	Strength	7	4:50:00	55.85		89.88
	Running	8	4:10:13	27.65	(9:03)	44.5	(5:37)	505
	Snowshoe	2	1:19:00	4.1	(19:16)	6.6	(11:58)
	Massage	1	1:00:00
	Swimming	1	16:08	0.5	(32:27)	0.8	(20:10)
	Total	33	31:15:56	200.07		321.98		1925
	[1-5]	33	30:15:39
averages - sleep:8 weight:64.8kg

2:03

0:00

» now

Sunday Jan 31, 2010 #

Walking 31:00 [1] 2.5 km (12:24 / km)

10 AM

XC ski (skate) 1:22:06 16.15 km (5:05 / km) +290m 4:40 / km
ahr:115 max:178

Quick outing to Windblown with Ros - did loops on my own and meet up periodically. Beautiful sunny day if still somewhat cold. Trails in good condition although I spun out on a patch of ice- no harm done.

Saturday Jan 30, 2010 #

Walking 32:00 [2] 3.0 km (10:40 / km)

Spousal appreciation walk with dog leading the way. Woods were beautiful and felt warmer than mercury suggested due to lack of wind.

2 PM

Running (road/trail) 20:55 4.0 km (5:13 / km) +75m 4:47 / km
ahr:141 max:163

Feeling a little jaded however a quick outing in order to test the new AP capability- thanks to Ken. May have to adjust the HR zones as it felt more like 3 than 3/4. Anyhow pace was clearly slower on trail for same effort.

Friday Jan 29, 2010 #

Walking 10:00 [1] 1.0 km (10:00 / km)
(rest day)

Frigid today

Thursday Jan 28, 2010 #

Walking 18:00 [2] 1.5 mi (12:00 / mi)

Running warm up/down (treadmill) 17:30 [2] 2.5 km (7:00 / km)

Running (treadmill uphill) 22:36 4.0 km (5:39 / km) +150m 4:45 / km

Uphill ramp, average 3.75%

Note
weight:64.1kg

Diet seems to have survived the insidious vicissitudes of travel- even enjoying a slice of apple pie with ice cream (1/2 fat) on occasion (well daily- cos some things you just cant give up)

Wednesday Jan 27, 2010 #

Strength (spin) 44:10 [3] 10.0 mi (4:25 / mi)

Hill program

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

Tuesday Jan 26, 2010 #

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

Running (fartlek) 35:19 6.5 km (5:26 / km)

Warm up then intervals on beach, 90% effort for 30-60sec with similar recovery.

Swimming (laps) 16:08 [2] 0.8 km (20:10 / km)

Just for kicks

Monday Jan 25, 2010 #

Walking 36:00 [2] 2.1 mi (17:08 / mi)

Running 23:33 [3] 5.0 km (4:43 / km)

Have to admit that I escaped the rain for Clearwater beach Florida. Quick outing on beach- sunny, breezy and relatively cool. Oh and barefoot, which I haven't done for years- remembering that it was the only way to race xc back in Perth WA on the inevitably sandy courses.

Sunday Jan 24, 2010 #

Event: Weston Ski-o

XC ski warm up/down 18:00 [2] 3.0 km (6:00 / km)

XC ski race (ski O) 30:35 5.8 km (5:16 / km) +50m 5:03 / km

Very nice Advanced type sprint course set by Alex with map exchange - despite simple terrain plenty of room for errors with directional changes. Felt tired (residual jet lag I suspect) and skis were not optimally waxed for conditions- the secret I am I told is STRUCTURE particularly for warm wet snow- so now have a Toko tool for this purpose. Had fun anyway with about 3:05 of errors.

XC ski race (ski O) 7:02 [4] 1.4 km (5:01 / km)

Beginners course - legs starting to feel fatigue.

Note
slept:8.0 weight:64.4kg

Slept reasonably well- briefly awake at 2am- helped not being entirely in other time zone. End of DW3- making progress albeit a little plateau this week.

2 PM

XC ski 38:37 0.0 km
ahr:163 max:172

Advanced - Splits

Saturday Jan 23, 2010 #

Walking 25:00 [1] 1.5 mi (16:40 / mi)

Jet lag recovery

XC ski (skate) 42:25 10.0 km (4:15 / km) +110m 4:01 / km

Early afternoon, beautiful day and conditions at GB

12 PM

XC ski (test upoload) 42:27 6.21 mi (6:50 / mi)
ahr:145 max:166

Friday Jan 22, 2010 #

Note
(rest day)

Travel day. Fly in, make presentation/panel, fly home- all in a day trip to the old Realm.

C • Trans At 2

Thursday Jan 21, 2010 #

Walking 32:00 [2] 3.0 km (10:40 / km)
(rest day)

Wednesday Jan 20, 2010 #

Note
(rest day)

Travel day

Tuesday Jan 19, 2010 #

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

Strength (spin hill interval) 50 15.95 mi (3 / mi)
weight:64.2kg

1 min on 1 min recovery

XC ski (skate) 25:57 6.4 km (4:03 / km) +60m 3:52 / km

GB lantern loop - eerie yellow glow from kerosene lanterns but wonderful trail conditions with 3-4" new snow. Transition temps and red LF8 gave nice glide

Monday Jan 18, 2010 #

Strength (snow shovelling) 1:00:00 [2]
weight:64.6kg

7" snow. Ordinarily a rest day, however the heavy crud interspersed with freezing rain had to be cleared down to blacktop. Interesting week ahead- day trip to DC Wed (not too bad) and "day trip" to London on Friday (well 25 hour jaunt- agh can't wait)
DW3- progress

C • travel... 2

Snowshoe 48:23 4.5 km (10:45 / km)

Crunch crunch through the crust

Running (treadmill) 15:18 [3] 3.0 km (5:06 / km)

Started slow and ramped up for a short run

Sunday Jan 17, 2010 #

Walking 39:00 [2] 2.0 mi (19:30 / mi)
(rest day)

No time for anything else today- writing deadline to meet.

Saturday Jan 16, 2010 #

Walking 27:00 [2] 1.5 mi (18:00 / mi)

Spring is here!? 42F sunny and lots of melt.

XC ski (skate) 41:29 [2] 8.5 km (4:53 / km) +90m 4:38 / km

Too tired to drive to Windblown so GB with rock skis and CH10 yellow glide wax was the ordre du jour. Did a fair bit of dp and it was a nice day to be out. Trails really showing signs of wear (lots of bare spots to walk over) however two weeks worth of skiing on last snow fall isn't bad.

Friday Jan 15, 2010 #

Strength (strength) 30:00 [2]
weight:64.4kg (rest day)

Upper and lower circuit (2x15, squats, rows etc) finishing with planks

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

Note

Plan on some skiing tomorrow maybe Windblown.

Thursday Jan 14, 2010 #

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

Brisk walk in cold temp (15F)

Strength (spin hill intervals) 45:00 14.1 mi (3:11 / mi)
weight:64.6kg

Wednesday Jan 13, 2010 #

XC ski (skate) 39:11 8.0 km (4:54 / km) +90m 4:38 / km

Late afternoon outing. Felt like ----(jet lag), skied like ----(wrong wax or maybe its really the skier), tracks were ---- (hard pack ungroomed). So had to flip the mental switch and just enjoy the fresh air - which I did :-) Feeling tired though.

Tuesday Jan 12, 2010 #

Running (hill) 29:15 [3] 5.0 km (5:51 / km) +150m 5:05 / km

Hill program with average 3% didn't push pace

Note

DW2 and doing ok however will weigh in at end of week once fluid load from flight is gone!

Monday Jan 11, 2010 #

Walking 1:00:05 [2] 4.0 mi (15:01 / mi) +200m 13:00 / mi
(rest day)

Over Nob Hill to fishersman wharf and back to hotel on market st at brisk clip

Sunday Jan 10, 2010 #

Event: Winter Duathlon

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)

Frigid at 7.30 am - single digits. Tried out shoes- x-talons vs salomon with yaktraks. Run course very broken up by snow shoes so went with extra width/traction of salomons - warmer too.

Running (leg 1) 22:26 [4] 4.0 km (5:37 / km) +40m 5:20 / km

Even pace, short stride with higher cadence seemed to be trick - heavy going though

XC ski race (leg 2) 22:17 [4] 6.0 km (3:43 / km) +60m 3:32 / km

Got into rhythm pretty well- pulled back several places.

Running (leg 3) 24:13 4.0 km (6:03 / km) +40m 5:46 / km

legs tiring but pulled back 2 places- was pushed hard at end

Note
weight:64.9kg

DD7- making progress
Today was winter duathlon day - a novelty event and despite temps around 9-11 deg , the sun came out and I enjoyed myself. Overall pretty decent effort finishing 15th (met goal of top 20 out of field of about 60) and 5th in masters (over 45). Ran controlled on first leg- was like running in soft sand. Transition 1 to ski gear in 2:09- not too bad considering not something I practice. Skied pretty well (although must remember not to sit back too much as causes drag). Transition 2 in 1:06 (total transitions 3:15 leaves room for improvement). Leg 3 run slower than first- tiring around 2k however course much more chewed up by then- last 400m snow sprint in.
Total time 1:12:13

Off to SF tonite

C • Duathalon 2

Saturday Jan 9, 2010 #

Walking 27:00 [1] 1.5 mi (18:00 / mi)
(rest day)

Easy day- tapering for the NEOC holiday party tonite :-)
Actually have a race tomorrow; duathlon- run 8k on snow and ski 6k.
Decided to wear salomon trail shoes with yaktraks and wax skis with blue glide (LF6)

Note

dd6 no chocky bars all week

Friday Jan 8, 2010 #

XC ski (skate) 46:43 11.0 km (4:15 / km) +90m 4:05 / km

A rare lunchtime outing- moderately sunny and tracks very nice. Did a little cruising, technique drills and a couple of faster 1k intervals

Note

dd5 going strong

Thursday Jan 7, 2010 #

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

dd4- recalibrating

Strength (strength) 30:00 [2]

legs and core 3x10 - kept it light followed by some stretching

Strength (spin) 20:00 [2] 7.2 mi (2:47 / mi)
weight:65.1kg

Easy day

Wednesday Jan 6, 2010 #

XC ski (skate) 1:00:00 [3] 13.25 km (4:32 / km) +50m 4:27 / km

Late afternoon at Weston- basically cruising the flats. Conditions good and cover holding up well.

Note
weight:65.3kg

dd3- hanging in there

Tuesday Jan 5, 2010 #

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

d day 2 (feeling the hunger though)

C • feeling the hunger though... 1

Running (treadmill) 29:08 5.0 km (5:50 / km) +50m 5:33 / km

Easy treadmill day with stretching

Massage (sports) 1:00:00 [0]

A bit of routine preventive maintenance on running and skiing muscles.

Monday Jan 4, 2010 #

Walking (mental loosener) 20:00 [2] 1.5 mi (13:20 / mi)

day 1 diet

Strength (spin) 30:00 [2] 8.6 mi (3:29 / mi)
weight:65.3kg

Lite and easy

Strength (strength) 30:00 [3]

Arms and core 3x10-15 plus a couple of planks

Sunday Jan 3, 2010 #

Note

Time to work on weight so back on the diet program- signed on with spouse- porridge for breakfast, plenty of spinach/veg to bulk up, down on CHO and no ETOH (OK- a little tipple once in a while).

XC ski (skate) 1:14:28 15.0 km (4:58 / km) +220m 4:38 / km
weight:65.5kg

Skate or classic that was the big question of the day and skate won out; although it was hard slow work at times- then at others on groomed used trials very nice. Just a winter wonderland today. Big crowds at GB- ran into Jeff S, Cristina L and Bob D.

Saturday Jan 2, 2010 #

Snowshoe 30:37 [2] 2.1 km (14:35 / km)

Fresh deep snow- pausing to admire nature.

XC ski (classic) 1:13:13 [3] 12.0 km (6:06 / km) +110m 5:50 / km

GB fresh snow- some groomed and some ungroomed- felt like a classic day. Ran into Bob Dangel in car park

Note

Widget distance

Note

Filters changed and antihistamine seem to have done the trick

Friday Jan 1, 2010 #

Walking 35:00 [1] 3.0 km (11:40 / km)
(sick)

Sore throat and runny nose- which started yesterday evening- so just out for some fresh air.

« Earlier | Later »