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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 31 days ending Mar 31, 2012:

activity # timemileskm+m
  Walking24 13:49:00 48.1(17:14) 77.41(10:43)
  Jogging19 10:36:37 71.04(8:58) 114.32(5:34) 418
  Orienteering4 5:38:37 20.57(16:27) 33.11(10:14) 53115 /17c88%
  Strength9 4:15:00
  Massage1 1:00:00
  Stretching5 50:00
  Running3 46:26 6.47(7:11) 10.41(4:28)
  Snowshoe1 25:00 1.24(20:07) 2.0(12:30)
  Swimming1 15:58 0.5(32:07) 0.8(19:58)
  Track1 5:15 1.12(4:42) 1.8(2:55)
  Total30 37:41:53 149.04 239.85 94915 /17c88%
  [1-5]30 35:51:53
averages - sleep:4

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Saturday Mar 31, 2012 #

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

Tired today from late flight so just walk with the dogs

Friday Mar 30, 2012 #

Event: OCIN Flying Pig XVI
 

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

Fresh air, long day; meetings and travel.

Thursday Mar 29, 2012 #

Jogging warm up/down (Treadmill) 19:10 [2] 2.0 mi (9:35 / mi)

Before and after hills

Jogging (Treadmill hills) 26:48 intensity: (14:00 @3) + (12:48 @4) 3.0 mi (8:56 / mi) +198m 7:25 / mi

Hotel gym (on the road again) and old favorite wo. 6 mins @, 2, 4, 6% then down ramp finishing at tempo effort.

Strength (Core) 15:00 [2]

Std core routine.

Swimming (BS) 15:58 [3] 0.8 km (19:57 / km)

No goggles but at least some arms, legs and core with breast stroke.

Wednesday Mar 28, 2012 #

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

Morning ritual

Jogging (trail) 42:31 intensity: (22:31 @2) + (20:00 @3) 8.25 km (5:09 / km)

LT outing - met a Kenyan runner (Benjamin ? second name) wearing a Boston marathon top and we ran together for a bit- he was rehabbing a knee injury and doing 2 hours trail at easy pace. Pleasant company and had heard of orienteering. Icy droplets fell from the sky wtf!

Tuesday Mar 27, 2012 #

Walking 23:00 [1] 2.4 km (9:35 / km)

Clear but chilly.

Jogging warm up/down 20:41 [2] 3.2 km (6:28 / km)

1m before and 1 after fartlek

Running intervals (fartlek) 24:30 intensity: (10:00 @2) + (7:00 @3) + (7:30 @4) 5.0 km (4:54 / km)

Too cold for track speed work so something a little less intense but good to do. 2x3 mins, (2 min jog recvoery), 2x2 mins (1:30 rest), 2x 1min (1min) 4x30sec (30 sec) at t pace or faster (range 6:30-6:00) - 14 mins of work and 3.5k (avg 4 min/k).

Walking 30:00 [1] 2.5 km (12:00 / km)

More pleasant evening.

Monday Mar 26, 2012 #

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

Raw day again.

Jogging warm up/down (road/trail) 19:20 [2] 3.2 km (6:02 / km)

easy loosen up

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

3x15 routine

Walking 23:00 [1] 2.0 km (11:30 / km)

Wind chill brr!

Sunday Mar 25, 2012 #

Event: NEOC: Hammond Pond
 

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

Damp chilly (aka Bwitish weather), so rugged up - dogs had a ball tho'.
11 AM

Orienteering race (Motala score) 49:56 intensity: (24:56 @3) + (25:00 @4) *** 7.26 km (6:53 / km) +195m 6:04 / km
spiked:15/17c

Hammond pond and a score type event- 10k optimal in 1 hour. 5 controls per map x5: First map 1 point controls, 2nd =2pts etc. Couldn't go back to lower point values once map exchanged. Could have got all the 4 pters but erred on side of not getting penalties (-15 pt per minute). Remembered 305 today.

Saturday Mar 24, 2012 #

Walking 30:00 [1] 2.7 km (11:07 / km)

Cool out.

Jogging (trail) 49:43 intensity: (10:00 @2) + (35:00 @3) + (4:43 @4) 10.0 km (4:58 / km) +75m 4:48 / km

Beautiful conditions for running 49F. GB XC, decent clip keeping cadence high and up tempo for last k.

Note

A movie afternoon- "Dangerous method"-pyschoanalytic dualism; Freud and Yung.
And Becky just got accepted into a Psy. D program - specializing in forensic juvenile psychology- so I will be all set!

Friday Mar 23, 2012 #

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

Seems cooler today.

Strength (core) 25:00 [3]

basic core routine

Stretching 5:00 [0]

legs with roller

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

Evenings very conducive to getting out.

Thursday Mar 22, 2012 #

Walking 21:00 [1] 2.2 km (9:33 / km)

Another warm day in the making.

Note

With US T and F indoor nationals last weekend (couldn't go), it's officially end of 2012 indoor season and looks like I finished with #3 ranking in both 400 and 800m in M55 - rankings could be missing a couple of data points to bump me down a few places- anyhow time to look to outdoor season.

Jogging (rail trail) 51:18 intensity: (47:18 @3) + (4:00 @4) 10.0 km (5:08 / km)

Out and back at steady pace since 80F with up tempo for last k. Very warm!
C • Rail trail 2

Wednesday Mar 21, 2012 #

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

Warm and humid so early now

Strength (Legs and core) 35:00 [3]

20/15 square, lunges, hams, gluts, calf raises, sumos then core.

Jogging (Easy trail) 26:03 [2] 5.0 km (5:13 / km)

Easy lope through the woods in very warm conditions.

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

Another evening outing to keep the yung'uns (sp?) happy.

Tuesday Mar 20, 2012 #

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

Buds appearing, frogs croaking.

Jogging warm up/down 23:00 [2] 4.0 km (5:45 / km)

2k before and after track plus 4x100m strides and drills.

Track intervals (Outdoor) 5:15 intensity: (2:15 @3) + (3:00 @4) 1.8 km (2:55 / km)

Gorgeous day 78F and time to get back out on the track. Plan was a conservative 8x200 @ mile pace with 150m diagonal recovery. Pace was off aka 800 pace! Felt good though and did one more than planned (last few a bit faster-audience :-) Focused on cruising the bend and form rather than pushing the pace. Went as follows:
35.6
36.3
36.6
36.7
34.4
34.9
33.9
33.3
33.1
Avg 200= 34.9

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

Evening constitutional.

Monday Mar 19, 2012 #

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

Very much like spring

Jogging 32:46 [3] 6.6 km (4:58 / km)

beautiful out- t and shorts weather.

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

15/15 with 3x12 routine

Stretching 10:00 [0]

Legs

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

Evening daylight stroll.

Sunday Mar 18, 2012 #

Walking 1:00:00 [1] 5.0 km (12:00 / km)

Flower and garden show @ Seaport then to Freedom trail and cappuccino gelati at Cafe Vittoria N End. Spousal appreciation day.
C • Flower show 5

Saturday Mar 17, 2012 #

Event: Pawtuckaway Training Camp
 

Walking 32:00 [1] 3.5 km (9:09 / km)

To and from O training.

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

To and from O exercise start.

Orienteering (Taping) 1:15:00 [2] 5.6 km (13:24 / km)

Setting out in the boulder zone. Lost streamers and had to return to previous controls to redistribute the wealth.
C • Streamers 2

Orienteering (Line O) 49:23 [2] 4.4 km (11:13 / km)

Cut off one loop. Good execution, +/- 5m. No loss of contact . TC used.

Orienteering (Control pick) 47:14 [2] 4.25 km (11:07 / km)

Precise and no issues except for overshooting start point by 25m. Focused on simplification and entry/exit direction

Note

Good day out and welcome training thanks to instigator / organizer Ian. Good to see bl, Phil, Becks et al and had the pleasure of Coach's company which made the drive fly by. Now enjoying a well earned beer in front of the fire :-)
Darn it forgot the 305 so distances estimated the old fashioned way!

Friday Mar 16, 2012 #

Walking 30:00 [1] 2.7 km (11:07 / km)
(rest day)

between rain squalls- getting colder again.

Thursday Mar 15, 2012 #

Jogging (trail) 42:28 intensity: (21:00 @2) + (21:28 @3) 8.25 km (5:09 / km)

Easy- steady pace. Calf Ok, cooler out 40F.

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

Evening jaunt

Wednesday Mar 14, 2012 #

Walking 20:00 [1] 2.0 km (10:00 / km)
slept:4.0

Post storm and fortunately no damage.
Little sleep last night as the furry babies were spooked by the electrical activity. Girl dog took refuge under the 4p bed and big boy (now 130 lbs) sat on my chest- hard to breath / sleep with a live and very furry blanket on top. Eventually they settled - kidz!
C • Electrical activity 1

Jogging warm up/down 19:40 [2] 3.2 km (6:09 / km)

Calf OK today.

Strength (legs and core) 40:00 [3]

L/C 20/20. 3x12-15 routine ending with planks

Stretching 10:00 [0]

Legs with roller

Tuesday Mar 13, 2012 #

Jogging warm up/down 28:00 [2] 4.5 km (6:13 / km)

Calf a little testy

Running intervals 12:22 intensity: (4:22 @3) + (8:00 @4) 3.0 km (4:07 / km)

6x2 mins at moderate pace and 1:30 jog recovery with a bit extra to make 3k. Calf seemed ok.

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

End of day woods

Massage 1:00:00 [0]

Work on the legs and especially calfs.

Monday Mar 12, 2012 #

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

Loosening up. Calf a little grumbly.

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

Arms 10 / core 20. 3x15 routine with weights and TRX

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

Taking advantage of evening light

Sunday Mar 11, 2012 #

Jogging warm up/down 24:00 [1] 3.6 km (6:40 / km)

Up to start and back, then again testing calf which was a bit creaky after day 1.

Orienteering race (Day 2 Green) 52:52 [3] **** 5.9 km (8:58 / km) +198m 7:40 / km

Better run, although not perfect (2-3 mins dropped) but benefited from the bl 'pedantic' approach, with accuracy trumping speed. Used bp compass today as tc yesterday was 'pulling' me too far to right- rusty! Generally straight line approach but got a little left on a couple of routes. Much better map contact today so didn't get penalized as with Sat. Nice day to be outside - got some tanning in.

Green Day 2 - Splits

Saturday Mar 10, 2012 #

Event: Birkhead Wilderness Classic (US Classic Champs)
 

Note

Latish arrival in RDU, same flight as tp and Meg, Ali, Brendan and Ian. Found car and made it to B and B without too much difficulty.

Walking warm up/down 25:00 [1] 2.0 km (12:30 / km)

To and from start / drop off.

Orienteering race (Green day 1 ) 1:04:12 [3] **** 5.7 km (11:16 / km) +138m 10:03 / km

Clunker of a run. Big blow up on 6 getting within 15m and not seeing it, then unsure of location had to loopback- big time chunk. Followed up with error on 7 getting distracted and pulled a lot to right, then 8 poor execution due to uncertainty. Probably 16 mins squandered, will be instructive to see sa . Anyhow nice running in the woods, spring day and good to get away from other life stuff.
C • Within 15m of control 2

Green Day 1 - Splits

Friday Mar 9, 2012 #

Walking 45:00 [1] 4.2 km (10:43 / km)
(rest day)

Good to stretch the legs- rest day and generally easy day.

Strength (core) 20:00 [2]

Old favorites

Stretching warm up/down 10:00 [0]

legs with roller

Thursday Mar 8, 2012 #

Walking 21:00 [1] 2.2 km (9:33 / km)

Very warm and lots of melt.

Jogging (trail) 41:07 [3] 8.0 km (5:08 / km)

60F and some ice underfoot- oh yes and very windy.

Wednesday Mar 7, 2012 #

Note
(rest day)

Travel day

Tuesday Mar 6, 2012 #

Walking 24:00 [1] 2.4 km (10:00 / km)

Crunchy woodland trails

Jogging warm up/down (treadmill) 27:00 [2] 2.5 mi (10:48 / mi)

gradually speeding up then stretching

Running intervals 9:34 intensity: (2:00 @2) + (3:34 @3) + (4:00 @4) 1.5 mi (6:23 / mi)

Lite session of 6 x 1/4 mile @ 5k pace (95s). with 1/8th (85s) jog between = start every 3 mins. Recovery HR =105-120, HR work = 130-150, HR max 156.

Walking 23:00 [1] 2.0 km (11:30 / km)

Quick outing at een.
Overnight in MN

Monday Mar 5, 2012 #

Jogging warm up/down 18:05 [2] 3.2 km (5:39 / km)

gradually speeding up.

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

10/10/10 @ 2x15 and 3x15 with kettle bells and trx.

Stretching 15:00 [0]

legs +/- roller

Sunday Mar 4, 2012 #

Jogging (map run) 52:54 intensity: (10:00 @2) + (27:54 @3) + (15:00 @4) 9.25 km (5:43 / km) +65m 5:31 / km

GB XC trails- enough snow for rock skis, some ice. For running, a slow plod through crust, hard work and cut off a paddock loop from the usual 10k. Took along a BH map.

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

Enough playing in the snow - time for soem serious walking.

Saturday Mar 3, 2012 #

Jogging (treadmill) 47:03 intensity: (40:00 @2) + (7:03 @3) 8.0 km (5:53 / km) +80m 5:36 / km

Crappy day - too wet to ski / run outside and feeling a tad under the weather. So treadmill with boredom relieved by Indy Jones and kept HR < 130.

Friday Mar 2, 2012 #

Snowshoe 25:00 [2] 2.0 km (12:30 / km)

In lieu of walking, a brief foray into the wintry woods.

Thursday Mar 1, 2012 #

Note
(rest day)

Steady slog of a drive back - more snow the further south we got. Anyway good to be home, even with some shoveling :-)

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