Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 31 days ending Dec 31, 2010:

	activity	#	time	miles		km		+m
	Walking	20	8:57:25	32.12	(16:44)	51.7	(10:24)
	Jogging	12	5:36:34	35.75	(9:25)	57.53	(5:51)	359
	Strength	8	4:15:00
	XC ski	4	3:00:15	22.37	(8:03)	36.0	(5:00)	260
	Spin	6	2:37:00	43.4	(3:37)	69.85	(2:15)
	Running	6	1:27:58	11.92	(7:23)	19.19	(4:35)	225
	Snowshoe	1	27:00	1.55	(17:23)	2.5	(10:48)
	Stretching	1	15:00
	Swimming	1	15:00
	Track	2	7:35	1.49	(5:05)	2.4	(3:10)
	Total	31	26:58:47	148.61		239.16		844
	[1-5]	31	26:43:47
averages - weight:64.5kg

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Friday Dec 31, 2010 #

XC ski (skate) 1:00:00 [2] 12.5 km (4:48 / km) +110m 4:36 / km

Out early- not too energetic, however trails pretty nice and fast. Putzed around and did some technique work, dp, V1 both sides, V2 and V2a both sides.
Right hip a bit stiff but loosened up OK.

Note

Matinee cinema date today- "The Kings Speech" in Waltham.
EXCELLENT movie [had a bit of everything- Brits (royal family), Yanks (Wallis Simpson) and Aussies (speech therapist) oh and some expletives!]. Pennies deposited in the O bank for future redemption :-)

Thursday Dec 30, 2010 #

Jogging warm up/down 20:30 [1] 3.2 km (6:24 / km)

Before and after intervals

Running intervals (treadmill) 5:00 [4] 1.6 km (3:07 / km)

MIT track closed till new year, so back to tread with 4x 1:15 aka 400m at 5m/m pace- 1:30-1:45 recovery jog

Snowshoe (woods) 27:00 [2] 2.5 km (10:48 / km)

Quiet outing at dusk

Wednesday Dec 29, 2010 #

XC ski 28:55 [3] 6.0 km (4:49 / km)

Conditions pretty good.

Strength warm up/down 30:00 [1]

Taught Ros the basics of skate skiing and she managed pretty well. Some free skate drills, poling and v1 (both sides). Will get her a professional lesson or two.

Tuesday Dec 28, 2010 #

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

Dogs love the snow- found every usable drift.

XC ski (skate) 58:05 11.0 km (5:17 / km) +110m 5:02 / km

GBF- trails ungroomed so heavy going in places

Note

Fun time in the snow
Blizzard- what b lizzard?

It's a dog's life- and there's something very wrong about this picture

C • Something wrong... 2

Monday Dec 27, 2010 #

XC ski (skate) 33:15 [3] 6.5 km (5:07 / km) +40m 4:58 / km

GBF trail issue solved for now and Stuart back in business. Cold and blowy, tracks so-so, but great to be out for first ski of the season.

C • Trail issue 4

Strength (snow sholving) 45:00 [3]

Bit of upper body workout

Sunday Dec 26, 2010 #

Jogging (trail) 27:58 [2] 5.0 km (5:36 / km) +30m 5:26 / km

Snowing out and pleasant in the woods- steady pace with gratuitous sprint at end. Storm forecast scared me off going into BU today for track meet. Hopefully snow shoe later and skiing tomorrow.

Saturday Dec 25, 2010 #

Walking 39:00 [1] 3.2 km (12:11 / km)
(rest day)

A walk in the wintry woods - lots of tracks mostly deer and maybe one fox off trail - with humans (2) and dogs (3) on the trails. Practice for Mantracker :-)?
Another track meet tomorrow.

Friday Dec 24, 2010 #

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

GBF- winter wonderland for dogs

Thursday Dec 23, 2010 #

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

A little sloppy out.
So have time to get to MIT indoor track today and it's time to work on some speed- 2's, 3's and 4's (say 30-32, 52-54, 72-75) reps with aim to get to low 2:20s for 800 and sub 63 for 400 by end of indoor season (March). Hopefully will get to xc ski as well :-)

Jogging warm up/down 29:00 [2] 4.8 km (6:02 / km)

Before and after track- ran to MIT only to find facilities were closed?! So back to work gym for the treadmill.

Running intervals (treadmill) 6:00 [4] 1.98 km (3:02 / km)

Speed reps 6x1 min with 1:30 rest between at 5min/ml (max speed of tread)

Wednesday Dec 22, 2010 #

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

Kinda balmy out today

Spin warm up/down 24:00 [2] 7.1 mi (3:23 / mi)

Rolling hills

Strength (strength) 30:00 [3]

legs and core 3x12

Tuesday Dec 21, 2010 #

Walking 22:00 [1] 2.0 km (11:00 / km)
weight:64.5kg

White stuff-yah!
oh and been raiding the work candy jars lately - something to do with 12+ hour work days

Jogging warm up/down 15:00 [2] 2.5 km (6:00 / km)

Before tempo

Running tempo (treadmill uphill) 20:00 3.4 km (5:53 / km) +185m 4:37 / km

Uphill 1-10% up then down ramp changing grade by 15 every minute

Monday Dec 20, 2010 #

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

Always feels good to stretch the legs first thing.

Spin warm up/down 24:30 [2] 7.0 mi (3:30 / mi)

easy spin

Strength (strength) 30:00 [3]

Arms 3x12 routine

Sunday Dec 19, 2010 #

Jogging (trail) 51:16 [2] 9.0 km (5:42 / km) +60m 5:31 / km

Easy recovery run.

Saturday Dec 18, 2010 #

Jogging warm up/down 25:00 [1] 4.0 km (6:15 / km)

before track with some strides

Track race (indoor) 2:36 [4] 0.8 km (3:15 / km)

BU mini meet- solid but not stellar effort and pretty much a learning curve run at conservative pace with some fear of injury -fairly even laps on a banked track at 38/39ish (was aiming for 35s per 200m but lack of real speed training since August didn't help) and slight loss of focus on critical 3rd lap- manged a sprint in last 100 picking up 10m and a place (3rd in heat). Main thing was no injuries> next meet is Dec 26th - maybe a 400m and something else.

C • 2:36...and some to spare... 1

Walking 29:00 [1] 2.7 km (10:44 / km)

Just before it got dark

Stretching 15:00 [0]

Static, dynamic and roller stick to calves

Friday Dec 17, 2010 #

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

back to the daily routine- cold out

Note
(rest day)

BU mini meet tomorrow- first time on an indoor track ever. Signed up for 800m.

Thursday Dec 16, 2010 #

Spin (hills) 35:00 [3] 8.3 mi (4:13 / mi)

Mod effort

Swimming 15:00 [3]

Laps in hotel pool

Note

NYC hotel overlooked WTC site-eerie in its own right- ear plugs provided in room- Why? Around clock construction! At 3am awoken by constant drone of heavy machinery and other sounds of men at work (not the band from downunder)

C • WTC site 3

Wednesday Dec 15, 2010 #

Note

Fall fashion from an up and coming RISD senior - not yet starving thanks to parental bank

6 AM

Jogging (treadmill) 30:35 [3] 5.0 km (6:07 / km) +159m 5:17 / km

Too early for me- body felt like c____. Did an old favorite uphill routine, 2, 4, 6% up and down ramp.

Tuesday Dec 14, 2010 #

Walking 25 [1] 2.2 km (11 / km)
(rest day)

Another all day meeting- no break till late

Monday Dec 13, 2010 #

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

brushing off the cobwebs

Jogging warm up/down 19:30 [1] 3.2 km (6:06 / km)

Playing catch up for lost weekend and upcoming mid week in NYC.

Track intervals 4:59 [4] 1.6 km (3:07 / km)

Track at around 800m pace: 200,200, 200, 400, 200, 200, 200 with 200 walk
38,38,37,1:14, 38, 38, 36. Focusing on form rather than speed

Strength (strength) 30:00 [3]

Double work out today- arms and legs 3x12

Sunday Dec 12, 2010 #

Note
(rest day)

Complete wash out of a day

Saturday Dec 11, 2010 #

Walking 55:00 [1] 5.2 km (10:35 / km)

Bit warmer out

Friday Dec 10, 2010 #

Running (trail) 31:58 6.4 km (5:00 / km) +40m 4:51 / km

Home early, so rugged up in layers and did GBF 4 mile xc loop. Not bad out and put out mod effort

Thursday Dec 9, 2010 #

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

Slightly less brrrr

Note
(rest day)

13hour day- no breaks

Wednesday Dec 8, 2010 #

Walking 25:00 [1] 2.4 km (10:25 / km)

Cold again

Strength (strength) 30:00 [3]

Legs 3x10

Spin ( hill interval) 24:30 [3] 7.5 mi (3:16 / mi)

1min intervals x10 with 1 min rest plus warm up

Note

Took advantage of MIT gym offer of 5 for the price of 4 day passes to use indoor track as the treadmill just doesn't cut it for speed work

Tuesday Dec 7, 2010 #

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

less wind chill factor today

Jogging warm up/down 15:00 [2] 2.6 km (5:46 / km)

Not feeling overly energetic today

Running tempo 20:00 4.2 km (4:46 / km)

Started slow and eased up to 7m/m pace. Enough for today!

Monday Dec 6, 2010 #

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

Quite cold out - rugged up

Spin warm up/down 25:00 [2] 6.9 mi (3:37 / mi)

Strength (strength) 30:00 [3]

Arms and core 3x10 with 3x2min planks.

Sunday Dec 5, 2010 #

Note

A few birthday surprises this am and a beer tasting party later.

C • Your b-day... 3

10 AM

Jogging (trail) 54:36 10.0 km (5:28 / km) +50m 5:20 / km

Cold out, but pretty much a cruise control run- picked it up a tad at the end- nice to switch brain off, although noted that my running has improved over last 12 months or so despite injuries.

Saturday Dec 4, 2010 #

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

Thru the woods

Note

Midweek sore throat and rhinitis turned out to be allergy- resolved with cetirizine

2 PM

Jogging (road/trail) 26:39 5.01 km (5:19 / km) +60m 5:01 / km

Afternoon outing easy/mod effort

Friday Dec 3, 2010 #

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

Lunchtime walk

Thursday Dec 2, 2010 #

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

Tired today

Jogging warm up/down 21:30 [1] 2.0 mi (10:45 / mi)

before and after intervals

Running intervals (treadmill) 5:00 1.0 mi (5:00 / mi)

Mass Velocity club workout for 1/2 milers 5x300m modified to treadmill as it was a tad chilly out (injury aha). So 5x1min at 5min/ml pace - (approx 322m) -treadmill only goes to 12mph :-)
1-1:15 rest intervals and stretching between first set of 3 and last 2. Felt Ok at around 85-90% effort and calf held up.
Ps. Calf sleeves worn followed by recovery socks :-)

Wednesday Dec 1, 2010 #

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

Rain coming later

Spin 24:00 [3] 6.6 mi (3:38 / mi)

Intervals 1 min on 1 off

Strength (strength) 30:00 [3]

legs and core 3x12

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