Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 31 days ending Jul 31, 2010:

	activity	#	time	miles		km		+m
	Walking	24	9:32:00	34.9	(16:23)	56.17	(10:11)
	Running	18	9:00:02	61.43	(8:47)	98.86	(5:28)	177
	Strength	6	5:05:15	45.21		72.76
	Fieldchecking	2	3:34:00	6.37	(33:36)	10.25	(20:53)
	Beach	1	1:30:00
	Stretching	7	1:27:00
	Massage	1	1:00:00
	Orienteering	1	28:56	2.49	(11:38)	4.0	(7:14)	60	12 /	13c	92%
	Track	6	18:00	3.91	(4:36)	6.3	(2:51)
	Total	56	31:55:13	154.31		248.34		237	12 /	13c	92%
	[1-5]	53	29:28:13
averages - sleep:7.6 weight:63kg

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Saturday Jul 31, 2010 #

9 AM

Walking 32:00 [1] 3.0 km (10:40 / km)
(rest day)

Resting the legs today

Friday Jul 30, 2010 #

Note

Entered upcoming MIT meet August 7th, 1500, 800, 400m

7 AM

Walking 20:00 [1] 2.0 km (10:00 / km)
weight:62.9kg

Very nice out today.
POA - if schedule permits track today (if not, tomorrow and run today in evening)
6-8x200m intervals at 35-36 sec pace (80-85%) with 200 jog. Focusing on pace management for 2:24 800 (although based on 400 time, a 2:18 should be doable)

12 PM

Running warm up/down 22:30 [2] 4.0 km (5:38 / km)

Before and after track

Track intervals 4:43 1.6 km (2:57 / km)

8x200m with 200 jog (1:30) between aiming for 35-36s. mantra was "cruise the bend hold the straight' so as not to exceed 85% effort- mission accomplished. Good workout but not overtaxing.
36.9
36.1
35.7
35.2
36.4
34.4
34.6
34.3

Stretching 10:00 [0]

legs, static and dynamic

Thursday Jul 29, 2010 #

Note

Reflection for day - variety is the spice of life. As sprint O was for me and O reengaging in 2005 so is master's track to running - a motivation for getting out and turning the legs over.
Plugged in a few of my recent times to get AG results:
400 82% (52sec = not bad)
800 83% (2:03 = Ok but)
mile 76% (can definitely improve this)
and 50m 88% !! (=11.4 for 100m as a non sprinter this result seems too good to be true although I did run 11.6 once)
Always liked track and also reflecting back to peak open age performances 400 through 3000m had Vdot gradient of zero indicating optimized middle distance training - some ways to go for now (3k TT in my future perhaps).

7 AM

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

All body parts functioning well today- meaning no residual effects from track.

1 PM

Strength (spin hill interval) 45:00 [3] 13.5 mi (3:20 / mi)

moderate effort (peak 220W)

Wednesday Jul 28, 2010 #

Note

Images from the archive :-)

BSG 800m. Levitatum
Final sprint

Peaceful cohabitation

Sibling Rivalry

C • Re #1, where's the crowd? 3

7 AM

Walking 20:00 [1] 2.0 km (10:00 / km)
slept:8.0

Legs feel good today- hopefully can get to track meet tonite.
And just on a month to go for vacation- looking forward to some mountain air, good chocolate and trains that run on time.

1 PM

Strength (strength) 30:00 [3]

Arms and core 3x12

Stretching 10:00 [0]

legs with foam roller

6 PM

Running warm up/down 12:00 [1] 2.0 km (6:00 / km)

Before and after 400. Threw in some strides and then joined the 50m sprint 7.39 (no blocks)

7 PM

Track race 1:03 [5] 0.4 km (2:37 / km)

GFTC all comers meet- had planned to do an 800m as well but with hundreds of kids stuck with essentially a 400m solo time trial- 63.42 with 32 first 200 and 31.x second. Ran it pretty well as planned- pace around first bend push around second and kept form reasonably well on home straight.

Tuesday Jul 27, 2010 #

Walking 20:00 [1] 2.0 km (10:00 / km)

Back to routine. Tempo run today and will aim for 3x1mile with 1 min break (around 6:30 pace), although need to save the legs for track race tomorrow night.

12 PM

Running warm up/down 21:00 [2] 3.2 km (6:34 / km)

Before and after tempo

Running tempo (threshold) 19:57 4.83 km (4:08 / km)
max:159

3x1mile with walk recovery (HR<130) 6:41, 1:30, 6:39, 2:00, 6:37

Monday Jul 26, 2010 #

Note
(rest day)

Day trip to DC and Walter Reed. No time for anything else.

Sunday Jul 25, 2010 #

7 AM

Running (trail) 59:03 10.16 km (5:49 / km) +50m 5:40 / km

Checked weather forecast and knew I had to get out early - am not an early morning runner though which is why I prefer brisk walk instead. Anyhow temp around 78 and humid so kept pace easy and aimed for 1 hour of running in GB. Drenched at end.
Tried new prerun sustenance - double espresso and 3 pieces Baslerleckerli washed down with icy water. Seemed to work OK.

11 AM

Note

Not a bad running week for me with 3 core workouts of tempo , speed and long- had to be flexible though. Playing with QR at present - helping check MTB trails in GB.

Saturday Jul 24, 2010 #

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

Borderline oppressive conditions today

Friday Jul 23, 2010 #

Note

First attempt at photo upload to AP. AOK

Mister Darcy (aka Ursa Minor's Brindabella Boy)

Ros says he's beautiful- cute maybe - rugrat definitely

C • First attempt 4

7 AM

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

Feels like its gunna be warm today.
POA- track midday; speed reps up/down 100,200,300,200,100 ladder at 14ish, 30, 49 sec with walk rest between
Sat: rest and weather permitting, course setting
Sunday long run.

12 PM

Running warm up/down 24:00 [2] 4.0 km (6:00 / km)

Before and after (includes to MIT track and back)

Track intervals (Speed reps) 2:17 0.9 km (2:32 / km)

Hit these at 90-95% effort; also managed to hit pace projections
100 14.16
200 30.48
300 48.61
200 30.07
100 13.91
Generous rest recovery of 2-5 min between.
(and a half-hearted long jump @4.5m)
And that was me done- needed a coke after

1 PM

Note

Based on recent w/o some sprint targets (end of summer?);
100 12.9x
200 27.x
400 61.x
800 2:20
And 1500 5:10, mile 5:30

Stretching 12:00 [0]

Legs

Thursday Jul 22, 2010 #

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

A little slow this am. Run later.

6 PM

Running (trail/road) 26:42 3.0 mi (8:54 / mi)

Pleasant evening (80F), easy run.

Wednesday Jul 21, 2010 #

7 AM

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

Daily rountine
Company "team building" this afternoon aka volleyball. Should have the EMTs on call and take bets on number of injuries in the spirit of " this is just for fun right?!"

7 PM

Beach (volleyball) 1:30:00 [3]

Roundrobin competition - good fun but now have bruised forearms. And oh yeah we won- so bragging rights for a day (maybe).

Tuesday Jul 20, 2010 #

7 AM

Walking 25:00 [1] 2.5 km (10:00 / km)
slept:7.0 weight:62.5kg

Tad humid, mozzies out.

11 AM

Running warm up/down 25:00 [2] 4.0 km (6:15 / km)

Before and after tempo

Running tempo 25:12 6.0 km (4:12 / km)

Broke this into 3x2km with 90 sec walk break between (8:28, 8:25 and 8:19). Went well aiming for 6:45 pace.

Monday Jul 19, 2010 #

Note

Impressive turn around of results from NEOC event (courtesy of Jim P) -suspect posted last night.
http://www.obasen.nu/winsplits/online/en/default.a...

7 AM

Walking 16:00 [1] 1.6 km (10:00 / km)

Cooler today

12 PM

Strength (spin hill interval) 30:00 [3] 8.9 mi (3:22 / mi)

Mod effort- 250W peak

Strength (strength) 30:00 [3]

legs and core 3x12

Sunday Jul 18, 2010 #

Event: Thompson Island

8 AM

Walking 32:00 [1] 3.0 km (10:40 / km)

In the woods with bug spray.

12 PM

Running warm up/down 14:30 [2] 2.5 km (5:48 / km)

90 deg on Thompson island- warm up before sprint- what was I thinking!!

Orienteering race (Sprint) 28:56 *** 4.0 km (7:14 / km) +60m 6:44 / km
spiked:12/13c

Thompson Island (OB center Boston Harbor) - not to be missed destination with great views back to the city. Nice course set by Jessica R, with route choices around the lagoons. Long for a sprint as advertised but fine course- actual distance ~4.8k (6min/k). Started a little fast (not a mile race I said to myself) and felt the heat around control 6. Dropped maybe 1:30 (small error on #10) and slowed to a walk on last hill- conditions accounting for rest. Ross in 23.x and John F in 26.x.
A little drama on the return trip - Kelly a fellow Carlisle resident fainted while attempting to get off boat- so I rendered first aid; supine legs elevated - nausea, clammy and thready pulse = heat stroke. Captain called the EMTs who arrived promptly (compus but low bp), however she was able to walk off the boat- cooled with ice. Well enough to be driven by myself to Emerson Hospital to be met by her family.

C • Kelly fainted... 2

Sprint - Splits

Saturday Jul 17, 2010 #

Note
(rest day)

No running today- field checking GB later and maybe bike ride with Ros along the Bruce Freeman rail trail.

8 AM

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

Round the hood.

12 PM

Fieldchecking 1:35:00 [1] 3.85 km (24:41 / km)

MTB trails- loop da loop-aagh!!

Friday Jul 16, 2010 #

12 PM

Running 27:46 5.26 km (5:17 / km) +49m 5:03 / km

A rare lunchtime outing at GB- legs a bit heavy today and heat/humidity got to me a bit in last mile.

Thursday Jul 15, 2010 #

Note
slept:9.0 weight:63kg

Postscript to last evening. Training partner (Dale- a miler in his youth - who reminded me we raced a 400 same time last year and chased me down the home straight) had some useful insights and got to talking about track stars of yesteryear . Impressive knowledge of US and non US distance runners- rattling off 'household" names like milers Jim Ryun, Marty Liquori, Herb Elliot, John Landy, Seb Coe, Steve Cramm and distance guys like, Lasse Viren, Rob De Castella, Derek Clayton, Gordon Pirie and a Brit whose name I forget but was known for running off the front setting WRs but never medalled in a major championship. Reminded me of my Gordon Pirie story (5 and 3k WR and olympic medallist as a Brit who became a Kiwi); I once beat Gordon ..... in an O race :-) ( APOC 1980 Canberra Australia and my first big outing- recall 19th and something like 100 mins for 16k). Oh well enough of such reminiscence.

C • All but one... 2

Stretching 10:00 [0]

legs (brain earlier with NYT xword)

7 AM

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

Morning limber up - still muggy

12 PM

Strength (spin) 30:00 [3] 9.21 mi (3:15 / mi)

Mod hill effort

Strength (strength) 30:00 [3]

Arms, legs and core 3x12

Wednesday Jul 14, 2010 #

Note

GSSG entry done- signed up for 800, 400 and 200 ( the later for fun!)

7 AM

Walking 10:00 [1] 1.0 km (10:00 / km)
slept:8.0 weight:63.2kg

Saving the legs for later- hopefully rain/TS won't cancel meet tonite. Have spikes will run is the motto :-)
Watched a youtube video last night of a young 800m star ( Kenyan David Rudisha) run 1.41.51 with a 49.1 first lap- incredible! Projected to break the 13 year old WR (1.41.11?) this year.

6 PM

Running warm up/down 20:00 [1] 3.2 km (6:15 / km)

Before and after track, plus 4x60m strides

Stretching 15:00 [0]

Dynamic and static for legs

Track intervals 3:06 [4] 1.0 km (3:06 / km)

Meet canceled even though rain and TS held off in Reading. So did an 80% effort workout with another masters sprinter (400 guy); 300, 400, 300 focusing on form @38-39 s per 200.
53 (a bit faster than plan but plenty in the tank)
76 (even pace)
57 (right on the money)
200m walk between.
Happy with hitting pace target on last 2 reps. Felt like a useful workout even though could have done more.

Tuesday Jul 13, 2010 #

Walking 19:00 [2] 2.4 km (7:55 / km)

Hied this am.
Plan for threshold run today- track meet tomorrow.

Note

Trawling the web for masters track advice on speed drills etc and noted that 800 time was apparently good enough for top 10 outdoor ranking in M55. Maybe an incentive to focus on short middle distance this summer- anyhow food for thought.

12 PM

Running warm up/down 15:00 [2] 2.3 km (6:31 / km)

Before and after threshold effort.

Running tempo (treadmill) 20:00 4.58 km (4:22 / km)
max:164

Decent effort- stopped for 30sec to tie shoe lace at 15min mark.

Monday Jul 12, 2010 #

Walking 20:00 [1] 1.5 km (13:20 / km)

Sweaty out.

Note

Reminding myself of concept of speed endurance vs. endurance speed from a physiologic perspective; not mutually exclusive but are dependent on different phases of muscle metabolism and efficiency thereof. Main point of understanding that is to focus on <=100 sprints and 300m repeats at speed for "long sprints" (400, 800) and 400s+ for middle and longer distance. Need to devise plan for this week but hope to do 400m race on Wednesday. Variety keeps things interesting at least.

Stretching 10:00 [0]

legs

12 PM

Strength (spin) 24:00 [3] 5.6 mi (4:17 / mi)

Mode effrot

Strength (strength) 30:00 [3]

Arms, legs and core 3x15.

Sunday Jul 11, 2010 #

Note
slept:6.0 weight:63.5kg

WC- didn't get the final 4 right but good win for Germany for 3rd. Expect Netherlands today even though the psychic octopus (Paul is his name) predicts Spain. And in the TDF- big mountain stage today- does Lance still have it?
So the octopus get's it right again- Spain wins 1:0. In the tour, Lance blows up.

Note

Masters results from BSG posted
http://www.baystategames.org/html/bsgwww/pdf/Summe...

9 AM

Running (trail) 34:05 [3] 6.4 km (5:20 / km)

GB recovery run. Legs heavy, so kept stride short and cadence high. Very humid out.

Saturday Jul 10, 2010 #

Running warm up/down 15:00 [1] 2.5 km (6:00 / km)

Between rain squalls and torrential downpour at UMass Lowell track. 6x50m strides on infield. Right calf was tight but fortunately eased up with kneading.

Stretching 20:00 [0]

Static and dynamic - roller on calves

Note

Age Graded result for 2:28 is 83% and open = 2:01 - so definitely head room to improve based on open age PR (many moons ago and nicely under 2 mins).

2 PM

Track race 2:28 0.8 km (3:05 / km)

Bay State Games - as Lance would say a good day at the office - despite the weather conditions- hot and damp. Ran pretty even splits (first 200 in 37.xx) 1:14.5, 1:13.9 for 2:28.45 - goal of sub 2:30 achieved. Started in outside lane- about 11 in final, got a good position and held pace with up tempo on last bend. Good enough for bronze in the 40-60 age group (they're generous with age categories :-) anyhow unofficially 1st in over 50). Happy with that outing and new goal is a sub 2:25 this summer.
http://www.baystategames.org/html/bsgwww/pdf/Summe...

C • Seems pretty fast! 3

Friday Jul 9, 2010 #

Walking 50:00 [1] 5.0 km (10:00 / km)

Wedding anniversary day- so half day off work and trip to Rockport.

Thursday Jul 8, 2010 #

7 AM

Walking 16:00 [1] 1.0 mi (16:00 / mi)
(rest day)

No time today and all day meetings so will call this a rest day.

Wednesday Jul 7, 2010 #

Walking 20:00 [1] 1.5 mi (13:20 / mi)

A tad cooler today.

Note

PFW: upper body strength /core and spin today, light run /strides Thursday, Friday rest day. Saturday, Bay State games.

C • Bay State games 800 2

Strength (strength) 30:00 [3]

Arms and core, followed by stretching

Strength (spin) 26:15 [2] 8.0 mi (3:17 / mi)

Easy effort watching TDF highlights

Tuesday Jul 6, 2010 #

Note

Thinking about pacing for 800 on weekend- haven't run one competively since 2000; so will shoot for 36-37s for first lap around 1:13, second 37, ?.

Note

Beauty of AP is that you can look back and compare notes on training- so this time last year (7/10/09) the 8x200 was:
[34, 34,35, 36 (wind), 35, 34, 38 (lost focus), 34 for 4:40 total]
Last week range was 34-31 for 4:25. So looks like progress.
Last year ran a 63 400m with bad pacing- familiar theme when you don't do enough of these - so should aim for 60-61 in next few weeks.
Calf injury now a relic of the last few months (should have been more conservative in beginning) and using discretion.
NB was doing more technical training this time last year for WMOC - note to do more before fall O season.

7 AM

Walking 24:00 [1] 1.5 mi (16:00 / mi)

Definitely a scorcher on the way today

12 PM

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

Before tempo.

Running tempo 17:44 4.0 km (4:26 / km)

Wanted some "intensity" but not regular 5k so as to save legs for end of week. 4k at around threshold seemed to be just right and could have done more- a good feeling!

8 PM

Massage (monthly tune up) 1:00:00 [0]

No kinks or knots - despite sitting on a disabled train at Waltham for an hour last night- don't we love the MBTA- old track, aging locos and cars- what more to say.

Monday Jul 5, 2010 #

8 AM

Running (trail / road) 57:41 [3] 10.0 km (5:46 / km) +57m 5:36 / km

Linking trails, past BL's old place, into Chelmsford part of bog, out to Otter Slide trail and then the old cart road to Carlisle center and kinda back- some road. Already warm to hot and glad I took some water.

Sunday Jul 4, 2010 #

Note

Realized that time was slipping away from me with only 2-3 weekends free mostly before end July to get map updated and courses planned for NOD, as August a wash business wise, jury duty and vacation plans. So got out there and made corrections. Will use 1:5000 and given "urban feel" of central areas would like to do this to ISSOM 2007 stds. Anyhow that's the plan for now.

8 AM

Walking 26:00 [1] 2.4 km (10:50 / km)

Quick out with doggie #1 before it got too warm.

10 AM

Fieldchecking 1:59:00 [1] *** 6.4 km (18:36 / km)

Mapping updates at GBSF and looking for sprint course options. Getting warm out.

Saturday Jul 3, 2010 #

Walking 45:00 [1] 4.0 km (11:15 / km)

Nice morning out at GB with Maddi.

Note

World cup quarter finals- watched large chunks of Germany demolish Argentina and Spain hold off Paraguy. Semis set up with 3 Euro teams- predict Germany to win all.

5 PM

Running (trail) 19:27 [2] 3.2 km (6:05 / km)

Easy run in the woods when it got cooler. Having trouble with garmin download stalling.

Friday Jul 2, 2010 #

Running warm up/down 14:00 [2] 2.5 km (5:36 / km)

Before and after track- conditions warm , some breeze- very pleasant. Stretching and strides 2x 60m

Note

Track intervals, planned 2 sets of 4x 200m at 35 per 200 or faster; did low 34's speeding up to low 31. Jog 200 to start next and 400m between sets. Last couple were hard and had to focus on good form around bend. Decent effort and maybe had 1 or 2 left in me.

3 PM

Track intervals 34 [3] 0.2 km (2:50 / km)

Track intervals 34 [4] 0.2 km (2:50 / km)

Track intervals 33 [4] 0.2 km (2:45 / km)

Track intervals 32 [5] 0.2 km (2:40 / km)

Track intervals 31 [5] 0.2 km (2:35 / km)

Thursday Jul 1, 2010 #

Walking 19:00 [1] 1.5 mi (12:40 / mi)

Bootiful out- 1st day of July (big improvement on last year as I recall).
have to plan some flexibility today with work intruding on exercise- so trail run ( late) today and track tomorrow. Weather forecast for weekend looking good.

6 PM

Running (trail) 31:25 [3] 3.98 mi (7:54 / mi) +21m 7:46 / mi

Pleasant evening- for something different went to Minuteman trail in Concord- easy/mod run. Nice.

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