Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 31 days ending May 31, 2011:

activity

time

miles

Walking

12:59:00

44.49

(17:31)

71.6

(10:53)

Orienteering

6:18:34

33.87

(11:11)

54.51

(6:57)

1044

116 /

135c

85%

Jogging

6:10:28

39.6

(9:21)

63.73

(5:49)

Strength

3:50:00

Stretching

1:43:00

Spin

1:33:00

29.83

(3:07)

48.0

(1:56)

Spadework

1:00:00

Massage

1:00:00

Running

30:58

5.1

(6:05)

8.2

(3:47)

Track

28:45

5.53

(5:12)

8.9

(3:14)

Total

35:33:45

158.41

254.94

1076

116 /

135c

85%

[1-5]

33:25:45

averages - sleep:7.3 weight:61.8kg

2:15

0:00

» now

Tuesday May 31, 2011 #

Walking 35:00 [1] 3.2 km (10:56 / km)
(rest day)

Not bad out. Dilemma day- regular gym closed - rest day and maybe core later?

Monday May 30, 2011 #

Walking 28:00 [1] 2.5 km (11:12 / km)

Dark cloud, humid- storm brewing.
Off to NEOC fun event today with Roz in tow.

Jogging warm up/down 6:00 [2] 1.0 km (6:00 / km)

matter of habit now with dynamic drills to loosen up.

Orienteering (M rocks) 31:10 *** 5.9 km (5:17 / km)
spiked:28/30c

Felt too old for capture the flag, so trotted out on orange and then yellow to look for Roz. Not quite as hot as yesterday but seemed muggier.
Orange was in fact a nice sprint with 18 controls SL=2.4 (16:21) - blip at 5 (right), 8 stopping at control on knoll before boulder, then RC to 9 avoiding nasty undergrowth but went too far around- otherwise clean - 30sec dropped on this course.
Yellow- mp'd 9 for 6; easy to see how when map is upside down 9 reads as 6! and controls were 40m apart. BUT didn't check code!!! Got to 8 before realizing and did 6-9 loop again- considered DNFing at that point but training after all so kept going. SL=2.2k 14:59 and 3 mins dropped!

C • BUT didn't check code!!! 2

Sunday May 29, 2011 #

Jogging warm up/down 20:00 [2] 3.0 km (6:40 / km)

2 k before and 1 after 5k. Hot and legs tired from standing around socializing yesterday.

11 AM

Running race 20:58 5.0 km (4:12 / km)

Hot in the 80s and somewhat hilly course. Solid effort with mile splits at 6:49, 6:59 and last 1.12 = 7:10. Placed 13/78 and 1st M50-59- overall winner in 16:45.

Saturday May 28, 2011 #

Walking 29:00 [1] 2.5 km (11:36 / km)

Out with the puppies before it got too warm for them.

Note

Grad Garden party went off well. One rain squall then sunny.
RISD 2011 - go girl!

Bouncer duty

8 AM

Jogging 25:56 5.0 km (5:11 / km) +28m 5:03 / km

Nice run at GBF first in a long time. Cooler and mizzly out. Easy effort as have a 5k in mind for tomorrow- time to race some longer stuff!
Did a cadence check (repeat measures x3) for easy trail = 176 per min. Using m/k and known pace count for O and track, consequently estimate cadence for O on average as 160, track 180-190 with sprint at 200.

Friday May 27, 2011 #

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

Warming up quickly this am- already sweaty.

Note
(rest day)

Abandoned plans for run as still 80+ deg out at 7 and feeling light headed from yard work- final push for grad party tomorrow.

Thursday May 26, 2011 #

Event: Peter's Hill Park-O

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

Beautiful morning- body responding well- might even be able to handle some park O hill intervals tonite (Thx Alex!)
Still waiting for official time however last night roughly equates to a 1:58 open age 800m and 86% age graded (90% being an international standard threshold). Don't want to get ahead of myself, however based on 400m time a 2:teens target could be doable by end of season. Question is how do I focus the training without breaking myself?

Strength (arms and core) 20:00 [2]

Another lite session to maintain the program

Stretching 10:00 [1]

more stretching, no kinks

Note

I have decided, following a very respectful and non coercive (!) approach from Pete Frykman, to throw my hat in the ring for the upcoming NEOC director at large positions. Time to serve an O club (again)? Maybe, the vote will decide :-)

C • That's great 3

6 PM

Jogging warm up/down 15:00 [1] 2.7 km (5:33 / km)

Before park o - up the hill twice and once around. Warm conditions and had to battle Boston traffic to get there. However well worth while as this is a green belt I'd never been to before and came much recommended.

7 PM

Orienteering race (Peter's Hill Park O) 23:34 [4] *** 3.33 km (7:05 / km) +116m 6:02 / km
spiked:14/16c

Lived up to its pre-race billing by Alex as a course with hill intervals - an enjoyable course with some challenging twists. Legs OK and solid effort but felt it mid course and had to walk the hill on legs 9-10 and on 12-14 - so definitely dropped time there- had incentive of staying ahead of another runner in a head to head from 10 to the finish. Pretty much forget to get splits today with all the competitor traffic around the controls. Only real difficulty was confusion at round legs 4-6 and especially 6 with some unmapped rock detail- hashed line near 5 was not a trail but row of cliffs. So about 2:30 dropped on run and shoot- I mp'd on control 1.

Wednesday May 25, 2011 #

Walking 28:00 [1] 2.5 km (11:12 / km)

Morning stroll to contemplate.

Strength (core) 30:00 [2]

Easy session just to engage core and not wear out for tonite- followed by stretching

Note

Track meet @ MIT. A series of 3 and plan to cover one distance at each one. Tonite 800m. Note to self- maintain drive/focus in the 3rd 200.
http://www.usatfne.org/track/entry/2011-mini-info....

C • Twilight 11

Jogging 20:00 [2] 3.4 km (5:53 / km)

Warm up before race with strides 6x50.

Stretching 15:00 [0]

With dynamic drills and roller stick

7 PM

Track race 2:24 0.8 km (3:00 / km)

Conditions quite nice high 60s and breeze against in back straight. Good turnout of juniors and seniors. In mixed heat of 13 for the 800- drew 4th lane on time and finished 4th. Planned for 35/36s per 200 and pretty much hit it. Stayed in contact with a slightly faster M40 around critical 3rd 200 but didn't have quite enough zip to catch. Anyhow pleased with effort and another PR and sub all American age STD. Stopped watch at 2:23.9 but will wait for official confirmation. Official = 2:24.3h
Feedback from trackside was form looked good; relaxed and smooth.
http://www.coolrunning.com/results/11/ma/May25_USA...

C • 2:59/km - Is that 2

Tuesday May 24, 2011 #

Walking 21:00 [1] 2.0 km (10:30 / km)
slept:7.0

Feeling fresher today, so will aim for a little track workout (a little cetirizine may have helped too).

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

Before and after track with 2 sets of 50m strides.

Track (MIT) 2:43 [4] 1.0 km (2:43 / km)

Warm @75 deg with slight breeze and went shirtless. Lite session planning 4x200 @85% effort with 200m walk recovery. Did 5 however as follows:
33.9
32.7
32.5
32.5
31.4
Avg = 32.6

Stretching 15:00 [0]

leg work static and dynamic plus drills

Monday May 23, 2011 #

Walking 22:00 [1] 2.0 km (11:00 / km)
slept:9.0 (rest day)

Caught up with sleep plus protein so feeling a lot fresher today- will still keep as rest day so as not to over-train and being careful of over-racing.

Stretching 25:00 [1]

Good going over legs and arms with roller, stick and dynamic. No sore spots which is good.

Sunday May 22, 2011 #

Event: NEOC: Hale Reservation

Jogging warm up/down 6:00 [1] 1.0 km (6:00 / km)
slept:6.0

Legs and brain tired after yesterday and late night after RISD end of year Apparel Design show- Rache's collections showing well - and so countdown to graduation commences. Probably should have stayed in bed. Rest day for sure tomorrow. PFW, track race Wed and Park O Thursday.

Note

NYT report on West Point Graduation yesterday and poignant commentary by Adr. Mullen made me recall the A meet of a few weeks ago- the only photo I had the presence of mind to snap.
Storm King Outlook - Vista of the mighty Hudson river

10 AM

Orienteering race 49:18 *** 6.32 km (7:48 / km) +96m 7:15 / km
spiked:7/11c

Green course at Hale on a 1:15,000 scale map- made a hash of it- pity because Sam set a pretty interesting course. Tried to simplify but couldn't read detail (tired eyes). Really got off line on 7, confused by stone walls, which followed a d-a route choice to 6 and numerous other fatigue induced errors- and a couple of slightly misplaced controls (8,11), probably dropped 9 mins out there today - so a C run whereas yesterday was an A. Straight line = 4.5km !

2 PM

Spadework 1:00:00 [2]

Schlepping soil, manure and plants to beautify the yard for the Grand Garden Graduation Partay next weekend. I am beat!

Saturday May 21, 2011 #

Event: Beaver Brook

Walking 28:00 [1] 2.4 km (11:40 / km)

Doggy outing, then off to Beaver Brook for UNO event.

Jogging warm up/down 7:00 [2] 1.1 km (6:22 / km)

Quick warm up and stretch. Legs tired today.

10 AM

Orienteering race (Beaver Brook Green) 47:32 **** 6.03 km (7:53 / km) +202m 6:45 / km
spiked:8/10c

Starting from Brown Lane barn- nice course a with some good technical challenges and route choices. Legs were tired and so took it steady. Plan for today was to focus on simplification and contour reading. Worked well and consequently had my cleanest run at BB- maybe 30sec dropped due to hesitancies, all within control circle. Control 3 was slightly misplaced due to all the ground water swelling the size of the pond and blurring into nearby swamp. Straight line 5.1k and with fresh legs would have seen sub 45.

C • Beaver Brook 2

Green - Splits

Friday May 20, 2011 #

Note

Just a note on the 2011 CSU park o series and appreciation to the organizers and course setters. Some neat courses and updated maps-thank you CSU!

Walking 21:00 [1] 2.0 km (10:30 / km)
weight:61.5kg (rest day)

And the weather report is still......blah
Oh well :-(

Spin warm up/down 12:00 [1] 5.0 km (2:24 / km)

Before stretching just to warm muscles

Stretching 20:00 [0]

legs with roller stick, static and dynamic stretching

Thursday May 19, 2011 #

Event: CSU Park-O: Esplanade

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

And the weather report for today is....

Jogging warm up/down 10:00 [2] 1.6 km (6:15 / km)

Quick warm up with drills and stretching before park O

6 PM

Orienteering race (Esplanade park O) 20:50 4.37 km (4:46 / km) +3m 4:45 / km

Neat urban sprint course by Giovanni at the Esplanade- the weather gods were kind to us as it stopped raining around 6.30. A runner's course with straight line 3.9km with 22 controls. Steady effort and 2 small errors at end overshoot and hesitation worth 15 seconds- although punching technique sucks and probably accounts for 5 secs per control x 22 = 1 min 50, so with epunch probably around 19. Ross in 19:26 tonite so only 1;24 off :-)
Enjoyed this one.
http://csu.attackpoint.com/csu/results.aspx?course...

C • Urban sprint 4

Sprint - Splits

Wednesday May 18, 2011 #

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

More blah

Jogging warm up/down (treadmill) 20:00 [2] 3.6 km (5:33 / km)

plus some strides thrown in to loosen up

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

3x15 plus plank variations

Note

A new toy an ipad has just fallen into my hands-just the thing for doing AP on the move :-)

Tuesday May 17, 2011 #

Walking 22:00 [1] 2.1 km (10:29 / km)
weight:62kg

Blah blah blah - weather

Jogging warm up/down (treadmill) 30:00 [2] 5.0 km (6:00 / km)

Stayed indoors and no time to get to track. With strides 2x4 x100m before intervals.

Running intervals (treadmill) 10:00 3.2 km (3:07 / km)

10x1min at around 5 min/ml with 1min jog recovery. Felt good and could have done more

Monday May 16, 2011 #

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

Legs still feel OK- more stretching today however. Damp out

Spin warm up/down 20:00 [2] 10.0 km (2:00 / km)

Warming up the legs then som stretching

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

Std routine, 3x15 plus hams and planks

Sunday May 15, 2011 #

Event: Billygoat Run

Walking 36:00 [1] 3.2 km (11:15 / km)

Mozzies galore today- legs good- may do 5k later as Roz thinks she should try one.

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

Bailed on the 5k, went instead to explore Fruitlands- a touch of transcendental meandering - and got caught in significant downpour. Nice woods, interesting history.

Jogging (treadmill) 36:50 6.4 km (5:45 / km)

No let up in rain so resorted to TM inside accompanied by Masterpiece classic. Easy effort with a little ramp up at end.

Stretching 18:00 [0]

Working the legs

Note

Signed up for the Concord Adrian Martinez Classic masters mile June 17
Sadly will miss Mass Senior Games- May 22

Saturday May 14, 2011 #

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

trot around with the dogs then off to track meet

Note

Greater Boston Senior Games track meet- low key event but had a blast- very enthusiastic Chinese spectator and participant contingent who cheered energetically, took photos and took part- more spectators than athletes for once.
Three races within 70 mins on a TARMAC track at U-MASS Boston, running in road racing flats (no spikes due to face plant potential and I declined 100m opportunity!). Also no F.A.T. so hand timing only.
Cool mid 50's with strong breeze/wind off harbor diagonally across first curve/home straight.
Came away with 3 M50+ golds and 3 PR's, 2 equaling the All American Age group standard for M55-59 so :-)
:-) 800 and 400 were best results from an AG % basis. Early season effort augers well

C • 3 M50 golds 3

Jogging warm up/down 30:00 [2] 5.0 km (6:00 / km)

Round U-Mass campus plus strides, dynamic drills and stretching- regular routine now!

Track race 5:19 [4] 1.5 km (3:33 / km)

First up was 1500m. Used it to loosen up for 800m and gauge pace. Led from the gun with main comp for the day being Stephen Peckiconis M52 and Steve Viegas M62 in both middle dist. events.. Ran conservatively and felt comfortably hard as follows:
First 300 in 60
2nd lap 1:27
3rd 1:29 (felt the wind on this one)
last lap 1:22 - got back to rhythm without needing to kick as comp was 150m+ back.
5:19.22 (AG = 80% and =4.16 open) and close enough to AA standard of 5:10 without pushing it (made top 3 on outdoor rankings so far). Mile equivalent = 5:36 and had plenty left in the tank.

Track race 2:25 0.8 km (3:01 / km)

30 mins rest then the 800.
Again led from gun, first lap in 1:10.9 and second in 1:14.1 - no incentive to kick (2nd was 20sec back) so pleased with 2:25.01 (AG= 85% = 1:59 open) equaling AA std (2:25) and #2 on current outdoor rankings M55-59.
Pleased with that one on a suboptimal track without spikes. Vdot equiv=57.

Track race 1:02 [5] 0.4 km (2:35 / km)

30 mins rest watching the100m heats then up again- last race of day so gave it what I had. Splits around 31/31 evens. Time 62.20 (AG=84%= 51.6 open), equaling AA std (62)- so pleased with that as well (7th on outdoor rankings).

Friday May 13, 2011 #

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

bootiful day

Thursday May 12, 2011 #

Event: CSU Park-O: Pine Banks

Note
weight:62kg

Long work day today- BOD stuff- hopefully enough mental energy for O later- we will see

Jogging warm up/down 7:00 [2] 1.2 km (5:50 / km)

Strides and drills included before O

Walking 15:00 [1] 1.5 km (10:00 / km)

6 PM

Orienteering race 22:34 [4] *** 3.04 km (7:26 / km) +105m 6:20 / km
spiked:10/12c

Sprint at Pine Banks- a little gem of area that I had not been to before. Nice course set by Brendan. Brain and body reasonably willing which was surprising. A few bobbles in the control circle and one suboptimal route choice- so about 1:30 dropped today.

Advanced - Splits

Wednesday May 11, 2011 #

Walking 30:00 [1] 2.9 km (10:21 / km)

Blah- March-like weather

Spin warm up/down 20:00 [2] 12.0 km (1:40 / km)

Before core

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

Squats, hams etc 3x15

Tuesday May 10, 2011 #

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

Cool, breezy and foreboding cloud- promise of rain- track?

Jogging warm up/down 29:00 [2] 5.0 km (5:48 / km)

Before and after track plus stretching, drills and 2 sets 4x50m strides

Track intervals (MIT indoor) 6:38 2.0 km (3:19 / km)

Wimped out of outdoors- cool blowy and drizzly- however addiction to track ensured workout! Plan was for less volume this week ahead of races on we- 800, 600, 400, 200 around 85-90%. 200 walk recovery between. Legs felt good and moving well - no wind so even splits throughout!. Went as follows:
2:54 (comfortable)
2:00 (harder)
1:13 (hard)
31.9 (fluid finish)
Good workout and optimistic about bettering last years race times (1/4,1/2, 1m, 63, 2:28 and 5:48)

7 PM

Massage 1:00:00 [0]

Monthly tune up- all cylinders firing

Monday May 9, 2011 #

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

Very nice out

Spin warm up/down 21:00 [2] 10.0 km (2:06 / km)

before core

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

Good workout- usual stuff. Rollouts to do at home later.

Sunday May 8, 2011 #

Event: NEOC: Hale Reservation/Powissett Peak

Note

Have entered for 800/1500 in the greater Boston Senior Games next Sat May 14th (over 50's event under auspices of Elderly Commission!).

Note

When you are that large.......

dancing lessons are de rigeur!

C • And a proposed caption: 2

10 AM

Jogging warm up/down 6:30 [2] 1.1 km (5:55 / km)

before O

Orienteering race (Powissett green) 52:15 **** 7.29 km (7:10 / km) +118m 6:38 / km
spiked:9/13c

Legs were tired and green seemed a good compromise today. Nice course set by Jeff. Aim was to work on rough compass, focus on contours and control flow. Unfortunately not a clean run- 2 minutes with trail confusion on way to #3 (unnecessary extra 300m and time loss incurred - aagh), stayed too high on ridges on way to 5 and 6 (should have angled down sooner) and 7 got into a large unmarked depression before the designated control site- rest OK execution and route choice but about 4 mins dropped and tp got me by 2. Straight line 5.4.

Green - Splits

Saturday May 7, 2011 #

Event: NEOC: Estabrook Woods

Walking 28:00 [1] 2.5 km (11:12 / km)

pleasant morning- no sign of rain to come

10 AM

Jogging warm up/down 6:12 [2] 1.03 km (6:00 / km) +4m 5:53 / km

Plus some drills and stretching

Orienteering race (Estabrook green) 34:49 *** 5.04 km (6:54 / km) +88m 6:21 / km
spiked:9/10c

Woods surprisingly open and fast today - should have done Red! Sprint like course with macro orienteering. Decent run- off line too high on 2 to 3, confused out of 3 by new trail so changed my mind on micro choice to main trail and inefficient execution 5 to 6 - so about 90secs dropped. Straight line 4.4k

Orienteering race (Estabrook yellow) 17:57 [4] *** 3.05 km (5:53 / km) +34m 5:34 / km
spiked:9/9c

Sprint training! Feeling 'guilty' that I didn't run red, then saw Ali who persuaded to run yellow. Legs OK. Maybe dropped 15-20 sec with bad exit direction on 1, hesitations/offline ( 2-3 ) and then 10 sec elsewhere- runners course. Straight line 2.9k

Yellow - Splits

Green - Splits

Friday May 6, 2011 #

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

Smelling the roses day

C • Roses day 2

Thursday May 5, 2011 #

Event: Cat Rock Park-o

Walking 33:00 [1] 3.0 km (11:00 / km)

Change in routine this am- drove to Kendall Green station in Weston (only 1 mile from Cat rock park) so tonite I miss the Cambridge /Alewife snarl.
Anyhow beautiful morning and enjoyed buccolic setting of Walden pond ( no swimmers) and Codman Estate.

C • Walden 2

Jogging warm up/down 11:00 [2] 2.0 km (5:30 / km)

before O - not really enough as legs stiff and sluggish tonite

6 PM

Orienteering race (Cat Rock Park O) 22:53 [4] *** 3.58 km (6:24 / km) +52m 5:58 / km
spiked:11/12c

Course and map updates courtesy of Ed. Weather was kind and nice little area for sprint- straight line 3.1k. Decent effort with a hesitation into control 3 (didn't realize map scale was 7500 not 5000) and not so good route choice from 7-8 going left around wall rather than to trail, so maybe 50 secs dropped.

Adv sprint - Splits

Wednesday May 4, 2011 #

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

Somewhat cool and breezy this am

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

before core

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

3x15 routine squats, hams gluts, back and core (rollouts, bird dogs, planks)

Tuesday May 3, 2011 #

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

Very nice out- hopefully track today

Jogging warm up/down 32:00 [2] 5.6 km (5:43 / km)

Before and after track plus 2 sets 4x50m strides and stretching/drills

Track intervals (MIT) 8:14 2.4 km (3:26 / km)

Decided if legs were OK after weekend to do some longer intervals- plan was 4x600m @mile pace (42s per 200) and 200 walk recovery (about 2 mins). Stiff breeze blowing down home straight made its presence felt. Out of the wind 40sec per 200 was the pace. Went as follows:
2:04, 2:03, 2:04, 2:03

Monday May 2, 2011 #

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

Pleasant morning

Note

WP PM - great maps and courses and super job by the cadets on the organization front - a pleasure and a privilege to be there.
On the personal O front some lessons learned and areas to focus on. Middle sucked but long achieved goal of 5% error rate.
1. Precision vs speed- doing fine with the running now need to ensure map contact in complex terrain.
2. Confidence vs compass - lost confidence in the middle early and relied way too much on compass which let me down. Didn't plan routes or anticipate well on the mid but did on the long. Was sketchy in the circle on several controls on mid.
Looking back-hmm-not dissimilar to WCOC A meet Saturday race last year followed by good run on the Sunday- need time to unwind from work maybe.

Spin warm up/down 20:00 [2] 11.0 km (1:49 / km)

Turing over the legs nicely

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

3x12-15 usual sequence with ham curls thrown in.

Sunday May 1, 2011 #

Walking warm up/down 20:00 [1] 1.6 km (12:30 / km)

To start with some strides and dynamic stretches

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

Home by 4- walk the dogs and put to work in the yard to earn extra credits for future A meets :-)

Note

WP results, RG etc
http://www.attackpoint.org/discussionthread.jsp/me...

9 AM

Orienteering race (long green X) 55:42 **** 6.57 km (8:29 / km) +230m 7:13 / km
spiked:11/12c

Ah a redeeming type race which I would give an A. baseplate compass and no metal any where near- good lines but better map reading today. Slow in 1, error on 2 going to 2 as I was looking for a knoll but could only see a boulder adn another boulder with another flag which I went to check out- about 1:15 dropped there. rest were pretty clean with only minor hesitations and speed/confidence picked up as race went along (maybe 2 mins dropped). Enjoyed this course and the runnability of the terrain. Could have seen sub 54 but for number 2. Route choice bobble on way10 =30sec.
So all told a good first time experience at WP- nice maps/area and organization.
Straigth line 5.9k

Long Green X - Splits

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