Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 31 days ending Mar 31, 2011:

	activity	#	time	miles		km		+m
	Walking	27	10:20:00	37.61	(16:29)	60.53	(10:15)
	Jogging	16	7:11:51	47.71	(9:03)	76.77	(5:37)	158
	Strength	10	4:20:00
	Running	7	3:28:58	27.26	(7:40)	43.87	(4:46)	132
	XC ski	4	3:07:47	30.08	(6:15)	48.4	(3:53)	410
	Spin	4	1:24:17	25.68	(3:17)	41.33	(2:02)
	Massage	1	1:00:00
	Stretching	6	50:00
	Orienteering	1	38:13	3.96	(9:38)	6.38	(5:59)	110	26 /	28c	92%
	Track	4	31:51	6.09	(5:14)	9.8	(3:15)
	Globe	3	3	0.0	(26:49)	0.0	(16:40)	68
	Total	37	32:53:00	178.39		287.09		878	26 /	28c	92%
	[1-5]	34	31:02:57
averages - weight:62.8kg

1:53

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Thursday Mar 31, 2011 #

Walking 27:00 [1] 2.6 km (10:23 / km)
(rest day)

Chilly

Wednesday Mar 30, 2011 #

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

Continues to be nicer out- or is that just my eternally optimistic mood?
Anyhow "under duress" have booked short FL break right after Pig. All I need now is Delta to cooperate and get me back to Logan as scheduled- otherwise deep doodoo at home.

Jogging warm up/down 21:16 4.0 km (5:19 / km)

Before core- ramping up and a little faster at end

Strength (core) 20:00 [2]

Core only today

Stretching 5:00 [0]

legs

Tuesday Mar 29, 2011 #

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

A tad nicer and brighter out today - wont be warm enough for outdoor track though.

Jogging warm up/down 28:30 [2] 5.0 km (5:42 / km)

Before and after intervals

Running intervals (treadmill) 9:00 1.5 mi (6:00 / mi)

Something less intense than usual Tuesday. Planned to do 4or5 x 400m at 90sec pace with 1 min jog recovery. Ended up doing 6 x1:30 at 6m/mile pace with 1 min jog between - definitely could have done more but left it at that given need for some degree of taper for Saturday.

Monday Mar 28, 2011 #

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

breezy but getting light
POAFW:
today spin and strength/core
tues, track "easy"- a few 400s at 90sec pace
wed easy run, core
thurs easy/rest
fri/sat/sun 2 piglets and 1 large sow

Strength 30:00 [3]

Arms and core 3x12-15

Spin warm up/down 24:00 [2] 7.6 mi (3:09 / mi)

Easy spin out before core

Stretching 5:00 [0]

legs

Sunday Mar 27, 2011 #

Walking 27:00 [1] 2.4 km (11:15 / km)

Sunny but cold- com'on spring

Jogging (easy road/trail) 27:57 [2] 5.2 km (5:23 / km)

Legs felt good. 50 deg but still feels cold- may have to head to FL for a few days to warm up.

Saturday Mar 26, 2011 #

9 AM

Jogging long (road/trail) 1:26:06 16.01 km (5:23 / km) +107m 5:12 / km

Longest run in... goodness knows how long - quite a difference to short/intense. Cold 30ish and breezy, so layers and compression covered everything that could get hurt. Mellow pace for the most part and about 3/8road, 5/8 trail with neg splits for back half. XC trails generally OK with packed ice in places which made it dicey - focused on low knee lift high cadence shuffle. Enjoyable run and another week with speed/tempo/long accomplished.

C • Before 2k to before 4k 2

11 AM

Stretching 10:00 [0]

After run with foam roller, calfs, quads and hams.
Refueled with a protein bar and coke zero - achieved target 5kg loss by April 2 so got to keep it stable now :-)

Friday Mar 25, 2011 #

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

Fresh but sunny out
A Friday and a rare day back in MA and at home office

Strength (core) 10:00 [2]

Lite session of planks, leg raises and bird dogs.
Long run on the books for tomorrow

Thursday Mar 24, 2011 #

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

Light dusting of the white stuff. Busy day today- but hope to get in a threshold run.

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

before and after threshold plus stretching

Running tempo (treadmill) 20:00 4.67 km (4:17 / km)

Plan was 2x10mins with 1:30 recovery between to help sanity. Comfortably hard effort around 6:50 pace as follows:
2.32
2.35

C • PIG!? 2

Note

Pig post delivery today- maps of Hueston Woods for A meet only 1 week away

Wednesday Mar 23, 2011 #

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

Not too bad out

Stretching 10:00 [0]

Legs OK

Strength 30:00 [3]

Legs, arms and core 3x12-15

Jogging (trail) 23:51 [2] 4.0 km (5:58 / km)

Easy does it

Tuesday Mar 22, 2011 #

Walking 21:00 [1] 2.0 km (10:30 / km)
weight:62.3kg

Winter seems to be back- did the Groundhog lie? Probably just NE in March.

Jogging warm up/down 28:30 [2] 5.0 km (5:42 / km)

Before and after track plus 4x50m strides at RP before and 4x50m cruise strides at end.

Stretching 10:00 [0]

Static and dynamic drills

Track intervals (Speed Reps indoor MIT) 5:42 2.0 km (2:51 / km)

Sticking to the plan this was a pure speed workout. Two sets 400,300,200,100 hard @ 90-95 % max speed and each shorter and faster than preceding one, with full rest between ( 4,3,2mins and 5 between sets). 400s at 800RP =36/35 per 200s, 300 at 35/34. 200 at 34/33 and 100 at 16/15s. Solid workout pretty much spot on and the 300s felt hard, went as follows:
1:11, 52.2 , 33.3, 14.7 (2:51)
1:12, 52.6. 32.4, 14.7 (2:51)
A flat out sub 60 400m could be a poss?

Monday Mar 21, 2011 #

Walking 15:00 [1] 1.0 mi (15:00 / mi)

Back in town and at work - knees survived flight and DVT prevention seems to be warding off other horrors.

Stretching 10:00 [0]

tad stiff today

Strength 30:00 [3]

Arms and core 3-12-15. Woke me up

Jogging warm up/down (treadmill) 23:29 [2] 4.0 km (5:52 / km)

keeping things loose

Note

Results from yesterday
http://www.obasen.nu/winsplits/online/en/default.a...
http://www.baoc.org/wiki/Results/2011/Pt_Pinole

Globe 1 [0] 0.0 km (16:40 / km)

Saturday's jaunt around SF
Strange trace along Market st- city canyon effect or dodging trams??

C • Strange trace 2

Sunday Mar 20, 2011 #

Jogging warm up/down 22:00 [1] 3.6 km (6:07 / km)

Before prologue and chase sprints - rain squalls- yuck!

Orienteering race (Prologue) 18:32 **** 3.16 km (5:52 / km) +50m 5:26 / km
spiked:13/14c

Point Pinole forest sprint set by Steve Gregg. Very nice area - although waterlogged and heavy going through grassy meadows. Pretty much an A run with close to straight line distance of 3.0, one drift for control 9. 5th on prologue about 3 mins behind speedster Francois Leonard and just ahead of Rex.

C • Life in the fast lane 2

Orienteering race (Chase) 19:41 **** 3.22 km (6:07 / km) +60m 5:36 / km
spiked:13/14c

Chase start in realtime- about 30 sec behind Victoria ? and same ahead of Rex W. An A- run and legs were certainly getting tired with a lot more forest areas and some deadfall to traverse. Straight line was 3.0 again. Error at 4, 30sec, misreading cleared area, which let Rex past me and off he went. So 6th overall behind the youngsters and a nice day out with the rain holding off for the second run. My thanks to BAOC for a nice event.

Walking 17:00 [1] 1.0 mi (17:00 / mi)

Back to the seminars.
Dinner meeting then red eye. SF weather improved through day.

12 PM

Globe 1 [0] 0.0 km (16:40 / km) +16m 12 / km

Test

4 PM

Globe 1 [0] 0.0 km (16:40 / km) +52m 4 / km

Saturday Mar 19, 2011 #

Running 31:37 6.4 km (4:56 / km)

Caught a lull in the rain but not the wind. From Union Sq down to Market, along Embacadero to Fisherman's wharf and back by Powell- up and over Nob Hill. Classic SF and methinks I might make a road runner yet, given recent history.

Walking 55:00 [1] 6.0 km (9:10 / km)

To and from Moscone Center at least 4 times during day- got soaked!

Friday Mar 18, 2011 #

Note
(rest day)

At airport and sadly away for weekend- back monday am via red eye- oh joy!

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

Quick walk around China town, weather lousy, off to meeting

Thursday Mar 17, 2011 #

Walking 22:00 [1] 2.0 km (11:00 / km)
weight:62.2kg

Pretty nice out.
Off to SFO tomorrow for Allergy/Immunology congress. Plan for runs and O training between sessions. Rest day on plane tomorrow.
Weather forecast is for rain and noted warning of toxic cloud approaching CA- hopefully no tectonic plate action.

Jogging warm up/down 23:50 [2] 4.6 km (5:11 / km)

before and after threshold plus 4x50 strides and stretching

Running intervals 16:20 4.0 km (4:05 / km)

First threshold run for year so planned 3x1mile cruise intervals at T pace (6:35-6:40/mile) with 1:30 recovery. Ran outside with bare legs - 50 degrees and breezy. Ran "comfortably hard" but only did 2 1/2 as hams tightened up on last one - coupled with pace management was off, so discretion won out. Jogged to loosen up and all was well. Went as follows:
6:40
6:34
3:06

Wednesday Mar 16, 2011 #

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

Rain stayed away- quite mild

Spin warm up/down 20:00 [1] 11.5 km (1:44 / km)

Very easy

Strength (legs and core) 30:00 [3]

3x12-15 usual routine then some stretching

Tuesday Mar 15, 2011 #

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

Warmer and brighter out- 5 days to official start of spring on Sunday- yay!
Aiming for indoor track today - 200s

Jogging warm up/down 28:00 [1] 5.0 km (5:36 / km)

Before and after track- legs a little heavy today, but loosened up well.
Plus dynamic stretching, plyos and 2 sets of 4x50m strides, first set before at race pace and second more a coast at end of track session.

Track intervals (indoor MIT) 5:55 2.0 km (2:58 / km)

2 sets 5x200m at 800 race pace with 30-40sec walk recovery between each and 4 mins between sets. Coasted the first 2, solid in middle and felt pretty tough at end of second set but managed good pace and form but needed to maintain focus. Legs tired but not the fatigued/piano on your back experience at the end of an all out 400m. Went as follows;
35
36
36
36
36

36
36
35
35
34
So good early season form- just need to stay uninjured.

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

Monthly tune up- all systems AOK.

Monday Mar 14, 2011 #

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

Reasonably pleasant out - darkish yet starting to lighten already

Strength (arms and core) 30:00 [3]

3x12-15, arms and core, plus bridges, hamstrings and calf raises with weight.

Jogging warm up/down (treadmill) 22:51 [2] 4.0 km (5:43 / km)

gradually speeding up plus 4x30sec strides at mile pace to finish.

Sunday Mar 13, 2011 #

Note

Interesting to note that white xc ski bars have been replaced by red running bars- changing of the seasons and DST is here.
As a springtime resolution have written down outdoor track goals for this summer.
Weekly plan includes long run, 2 easy, 1 tempo, 1 intervals/reps (alternating longer with speed intensity) - building to 2 speed sessions per week, 1 spin, 2 strength and 1 rest day plus the usual walking to keep me supple (if that's indeed possible)

9 AM

Running (long) 1:00:33 12.14 km (4:59 / km) +65m 4:52 / km
weight:63.5kg

GBF xc ski trials glazed over so decided to opt for a rare road run- needed a "long run" on the program- so put on my new Saucony progrid ride 3 lite wt trainers and headed out for a Chelmsford loop. Overcast and somewhat chilly but otherwise good conditions. Aimed for 1 hour at E pace (5 m/k ish), felt very good at 10k mark and upped to M pace (4:30 ish) for last 10 mins.

1 PM

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

Dogz very business like today

Saturday Mar 12, 2011 #

Note

Weather related delays on return- eventually caught delayed earlier flight into BOS from EWR - hours to wait watching Japan quake coverage. Flying in to Newark, flight path goes over central New Jersey - had great views of Liberty Corner, English Farm and former chez Pullman - no snow down there! Rain on arrival home and diminished snow pack. Body willing = run today :-)

C • English Farm 2

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

Sunny but breezy out

12 PM

Running (road/trail) 30:43 6.0 km (5:07 / km) +16m 5:03 / km

to the bog, around and back. Quite cold into the wind and had to work harder than wanted on the snow / ice covered trails.

Friday Mar 11, 2011 #

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

The hills and gardens of the Bairros Alto - light rain here. Pack, catch plane then home for we.

Thursday Mar 10, 2011 #

Running (JL recovery) 40:45 8.25 km (4:56 / km) +51m 4:47 / km

Get off plane, go to hotel, have coffee and run ala turistico. Not accoustomed to running at 5 am ish body time, anyhow beautiful sunny day, mid 50s in Lisboa. Not an inspired exploration, however down through part of the main old town to the river (Tagus, Tejo) and along to the docks and back at a steady trot. Finished off with some strides (4x60m) as had these recommended to do after interval workouts especially. Will post globe link to route on return. Noted castle area worth exploring later if time and suspect that this is a great sprint O area.

Note

Just made connection last night in Newark after delays leaving BOS. Otherwise uneventful trip so far, albeit with quick turnaround. Run first walk later to reverse normal order of events.

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

Exploring old town of Lisboa

5 AM

Jogging 1 [1] 0.01 km (1:40 / km) +51m 4 / km

Explorante Lisboa

C • Old world 2

Wednesday Mar 9, 2011 #

Walking (loosen up) 18:00 [1] 2.0 km (9:00 / km)

Quick blitz around Kendall Sq this am. Feeling good!
Packed the important stuff - running gear and Garmin :-) and this globetrotter hereby promises to leave globe clicker for Lisbon adventure planned for tomorrow am (arrive at breakfast- meeting mid afternoon leaves about 3 hours)

Spin warm up/down 20:17 [2] 8.0 km (2:32 / km)

Before core

Strength 30:00 [3]

Arms, legs and core 3x12-15

Tuesday Mar 8, 2011 #

Walking 21:00 [1] 2.0 km (10:30 / km)
weight:62.5kg

Sun is shining- vit D enrichment commences.
FP entry done.
Track today - a diet of 800s at I pace as will be in Lisbon from Wed night.
SFO in 2 weeks and will take in a BAOC sprint event.
Enough forward planning for today.

C • London, Lisbon, SFO... 2

Jogging warm up/down 27:30 [2] 4.8 km (5:44 / km)

Before and after track

Track intervals (MIT indoor) 12:27 3.4 km (3:40 / km)

Plan was for 4x800m at I pace (est Vdot 52 so around 3 mins) at 80-85% effort. Started each one on the 5min mark with 200m walk/jog recovery between. Went well and stayed in zone 4, so not redlining. Pretty much at 43-45s per 200m. Could have done at least one more, but opted for a quick 200 to round off.
Went as follows:
3:00
2:59
2:58
2:57
33.10

Monday Mar 7, 2011 #

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

Vanishing snopak and wellie weather

Note

This time last year started interval work on outdoor track and injured right calf - hobbled through FP and WCOC events and injury recurred later in year. Gonna be smarter this year- right!

Jogging warm up/down (treadmill) 15:00 [2] 2.55 km (5:53 / km)

Before core

Strength 20:00 [2]

Core session

Sunday Mar 6, 2011 #

XC ski (skate) 57:10 [3] 13.0 km (4:24 / km) +120m 4:12 / km

Vale niva! Ice, slush, brown snow and puddles today with temps in low 50's- so last ski of the season - at times felt a blast of warm air in my face. Hanging skis up and trail shoes coming out.

Note
weight:62.9kg

Post exercise weigh in 138.5 so down 11# from start of year and thus made -5kg before 1 April (goal was 4). Anyhow happy to be 140+/-2 depending on state of hydration. Now to maintain discipline wrt chocolate.

Note

Skis now protective waxed and hung up for next season :-( and :-)
Just watched "Spirit of the Marathon" a 2007 documentary featuring many notables including Sara Mae Berman.

C • Waxed differently 4

Saturday Mar 5, 2011 #

9 AM

XC ski 1:00:00 16.2 km (3:42 / km) +170m 3:31 / km

Unbelievably good conditions at GBF- starting to warm up 36 ish when I was out (yellow CH10 wax with structure added) but nice granular top to groomed trails. Had an hour allocated. Now in my 6th xc skate season have to say this has been the best season yet - condition wise and also because I feel I'm finally mastering the various techniques. Tomorrow looking good before the rain comes.

Friday Mar 4, 2011 #

XC ski (skate) 43:16 11.2 km (3:52 / km) +120m 3:40 / km

Was going to be a rest day - however a beautiful day and each one a bonus day in March for skiing- so mellow ski for the most part at GBF. Trails in very good shape for skating.

Note

Some inspiring messages in this short film produced for Masters USATF - Esprit de corps much in evidence.
http://www.youtube.com/watch?v=ZpY6NRH__9M

C • Reggie Lewis Center 5

Thursday Mar 3, 2011 #

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

definitely brr...

Jogging warm up/down 28:00 [2] 5.0 km (5:36 / km)
weight:63.1kg

before and after track

Track intervals (indoor MIT) 7:47 2.4 km (3:15 / km)

Somewhere mid-atlantic t'other day (probably in a fugue state over tip of Greenland) I mapped out an outdoor track 1/2 and 1 mile program- today was supposed to be 4x600m at 800 RP plus 6 sec - truth be told my heart wasn't in it to day, so reverted to 6x400m (nice switch of digits there) at RP + 6=1:18 (39s per 200) with 200m walk/jog between - felt pretty tough at end but got through it as follows:
1:19
1:19
1:18
1:18
1:18
1:15

Wednesday Mar 2, 2011 #

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

Out and about

Note

Grand return tonight- must do's- clean up house, roll out the red carpet cos the boss lady is back. Sounds like an excuse to get home early today.

Spin warm up/down 20:00 [2] 9.6 km (2:05 / km)

Spin spin spin away

Strength (strength) 30:00 [3]

legs and core plus some stretches

Note

House ready - check (even flowers purchased), but jet lagged traveller stuck in SFO due to late departure from SYD, now on redeye later tonite. Oh well - every journey begins with a single step.

Tuesday Mar 1, 2011 #

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

Icy tracts

XC ski (skate) 27:21 [3] 8.0 km (3:25 / km)

All day meeting meant no daytime exercise so saved up a special trip to GBF around 8pm for lantern lit skiing. Lantern loop (5 x), was wicked fast tonite- had to exercise some caution - however snow cover is still excellent.

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