Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 31 days ending May 31, 2012:

activity	#	time	miles		km		+m
Walking	25	11:41:12	40.58	(17:17)	65.3	(10:44)	200
Jogging	20	7:28:55	51.43	(8:44)	82.77	(5:25)	425
Orienteering	4	3:13:37	14.17	(13:40)	22.81	(8:29)	445	44 /	51c	86%
Strength	5	2:36:00
Massage	1	1:00:00
Track	7	36:17	6.77	(5:21)	10.9	(3:20)
Stretching	5	25:00
Swimming	2	21:12	0.56	(37:55)	0.9	(23:33)
Total	32	27:22:13	113.52		182.68		1070	44 /	51c	86%
[1-5]	32	25:57:13

1:30

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Thursday May 31, 2012 #

Event: CSU Park-O 7: Franklin Park

Walking 30:00 [1] 2.4 km (12:30 / km)

Just a stroll

Jogging (Trail) 27:22 [2] 5.0 km (5:28 / km)

Gorgeous evening. Original plan was to get to park O, but 1:45 into drive I was only just in Allston and running out of time to get to Franklin park; now I know why I'm leaving Beantown- the traffic. Made a choice to head back to Concord and have an easy run around the Minuteman trail, which I did and was glad I did :-)

C • Hayden & I were making grea... 9

Wednesday May 30, 2012 #

Note

Day trip back to old haunts in central NJ
Back for track meet this pm at MIT- forecast sunny and warm 80 later.

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

From T to MIT and back- muggy and business shirt drenched.

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

Before track with drills, stretches and 4x50m wind sprints

Track race 1:02 [4] 0.4 km (2:35 / km)

A little cooler by race time and breeze off the Charles. First bend stagger then break for inside at 150m. OK race in third at 200 and finished second in the OF heat. Slowish time 62.9 but good 800m training on top of earlier speed work this week.

Tuesday May 29, 2012 #

Walking 23:00 [1] 2.2 km (10:27 / km)

Allergy inducing yellow dust everywhere- need some rain.

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

Before and after track with drills, 4x100m strides and stretching.

Track intervals 5:51 1.8 km (3:15 / km)

Hate these muggy conditions (75F), but had to fit the track wo in. Have 2 meets this week (400, 800m Wed and Sat) so only did 1 set of prescribed wo of 200,400, 600, 400, 200 with 1, 2, 2:30, 2 mins rest between. Tried to focus on fluidity at 40/41 sec/200m pace (target mile pace) and went as follows:
37.8
81.2
2:02.6
75.8
33.4

C • You're a speedy guy... I t... 4

Monday May 28, 2012 #

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

Out early for the dogs

Jogging (Trail) 24:20 [3] 5.0 km (4:52 / km) +40m 4:41 / km

Evening run in GBF (12:36, 11:44)

Stretching 5:00 [0]

Legs

Ladder 200/400/600/400/200 - Splits

Sunday May 27, 2012 #

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

Out to GBF for an icecream
Otherwise the old HD list beckoned

Saturday May 26, 2012 #

Event: Western Mass 5-Day

Jogging warm up/down 10:00 [2] 1.5 km (6:40 / km)

Pleasant drive to Amherst via Rt2. W/U and stretching; better than nothing and already hot and humid

Orienteering race (green X 1) 31:11 [4] **** 3.21 km (9:43 / km) +125m 8:08 / km
spiked:10/13c

No great expectations for me, given DNFs at WP. However enjoyed the course and map of Earls trails was very nice; accurate and legible. 3+ mins of errors however mostly on #1 and 8 and general hesitancy / loss of confidence - just out of practice I guess. SL= 2.6k

Orienteering race (green X 2) 36:59 [4] **** 3.62 km (10:13 / km) +180m 8:11 / km
spiked:11/13c

Equally hot and humid as am and not my preferred conditions. Orienteered better with only 1 1/2 mins dropped around 4 (offline) and 11. Walked a fair bit and was admonished by Ken Sr to kick it in for the last control. SL=3.2k

Orienteering race (U Mass sprint short) 12:48 [4] *** 2.42 km (5:17 / km) +50m 4:48 / km
spiked:10/10c

Looked forward to this one and was not disappointed - nice map and course. Steady run without errors although slowish and s a couple of areas where route choices could have been better. Sl= 1.7k

Note

A very nice day of O thanks to WM group- PG, Gail, Phil, Alex and Ali plus super results service, Valerie, Jim and Ed. Thanks guys it was worth coming from MN for this one :-)

Event 1 - Middle Green X - Splits

Event 2 - Middle Green X - Splits

Event 3 - UMass Short - Splits

Friday May 25, 2012 #

Walking 22:00 [2] 2.0 km (11:00 / km)
(rest day)

Vit D acquisition
Flying home with intent to be at WM5D day1

Thursday May 24, 2012 #

Jogging 23:36 [2] 2.5 mi (9:26 / mi)

Easy run with 16x50m strides on indoor track.

Stretching (Legs) 5:00 [0]

With roller

Wednesday May 23, 2012 #

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

T storms brewing in the twin cities

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

Trying out a new gym with an indoor track (170m)

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

L/C 15/20 squats, lunges etc 3x12with 30#

Stretching 5:00 [0]

With roller

Tuesday May 22, 2012 #

Walking 10:00 [1] 1.0 km (10:00 / km)

Fresh air and better than nothing.

Jogging warm up/down 16:00 [2] 3.0 km (5:20 / km)

Track night and a bit of an adventure. Googled local high schools in Maple Grove and found a junior high, headed there and yes they had a track- what a beauty; unimproved loose gravel, but paced out at 400m and as it was getting late decided this was it. Warmup with quick drills and not enough stretching.

Track intervals 11:49 [3] 3.2 km (3:42 / km)

Hot evening at 86F and needed traction control on the gravelly stuff- had to work hard. Plan was 4x 800m with 3 min rest. Did 3 then felt hamstring tighten on last and pulled off of at 1 lap to stretch for a couple of minutes: so 3x800 and 2x 400 which went as follows:
3:01 (91,90)
3:00 (91,89)
2:56 (90,86)
87
85

C • Great job 2

Monday May 21, 2012 #

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

15/15 a/with 3x12-15 routine
First day in new job.

C • First day 2

Sunday May 20, 2012 #

Note

On route to MSP this morning. See what the day brings.

Note

Cold and rainy in the Twin Cities - balmy 78 apparently back in Carlisle.

Jogging (Treadmill) 51:20 [2] 5.5 mi (9:20 / mi) +190m 8:26 / mi

Hotel gym was best I could do having no rain gear!!

Swimming 11:12 [2] 0.4 km (28:00 / km)

Quick cool down in the pool

Saturday May 19, 2012 #

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

Before track with strides 4x50m and drills plus stretching

Track race 1:01 [5] 0.4 km (2:32 / km)

New Balance Twilight meet - very nice out. Felt pretty sluggish however and not a great start as the guy just inside me caught me early, although he was coming back to me in the home straight. Time and splits pending. Videos apparently will be available so will be good to analyze race. Watched the 800s then headed off to dinner with Roz.

C • awesome! 2

Note

Official FAT for the 400 was 1:01.47 (30/31) - under AA STD and not too bad for early season. AG = 85% and OAE= 50.85
And the movie!
http://www.flotrack.org/coverage/249310-2012-New-B...
Btw the 2 OFs featured asked if we could run with the 2 women who had seed times of 60-61: would have made for a good race. The next men's heat ran around 50s and the 800s in 1:50- 1:55 (30 years too late for that I'm afraid)

Friday May 18, 2012 #

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

Feeling pretty good, however rest day in order after a few more intense workouts this last week. Maybe some core later.
D-3 and counting

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

Don't know where the day went!

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

Twilight ramble

Thursday May 17, 2012 #

Event: CSU Park-O 5: Fresh Pond

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

Luvly out
D-4

Jogging warm up/down 5:00 [2] 0.8 km (6:15 / km)

Perfunctory - should have done more but mass start was ready.

6 PM

Orienteering race (park O ) 26:18 4.51 km (5:50 / km) +25m 5:40 / km

Motala, 3-1-2 sequence. Forgot to take splits except for end of loop. SL = 4.1
and about 30 sec of mistakes.Otherwise decent run and pretty even loops m/k.
loop1 (3) 1.5k 9:33
loop2 (1) 1.4k 8:54 lost 10s at #6 in dark woods, 10sec from 9 to map ex route choice error
loop 3 (2) 1.2k 7.51 10 sec at last control (NOS)

Probably last Park o for a while- still you never know :-)

Motala - Splits

Wednesday May 16, 2012 #

Jogging (Trail) 41:40 8.0 km (5:13 / km) +65m 5:00 / km

GBF Tophet swamp loop

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

Easing out the legs- surprisingly warm.
D-5

Note

Entered NB twilight track meet Sat evening- just the 400m, so at least I can be in the same straight as the college guys :-)

C • Twilight track meet 2

Tuesday May 15, 2012 #

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

Before and after track with 4x100m strides, drills and stretching

Track intervals (CCHS) 2:02 0.8 km (2:32 / km)

Nice out- 71F wind 19mph SSW (diagonally along home straight). 5x100m speed workout. Base time for effort =13.8s
First set of 5 run around the curve at 85% effort and jog the straight (45s).
15.6
15.8
15.7
15.4
15.7
Avg= 15.6
Felt good so added a few more at target 400m race pace -90-95%- along the straights and jog the bends (50s)
14.2
14.9 (-wind)
14.3
Avg= 14.4
NB rests could have been shorter.

Note

Quick summery of history (season best) on masters track and targets for this season (MN relo permitting :-)
Best AG results at 800m , then 400, then 1500

Distance		Season (USA ranking)		M58
	2010 out	2011 in	2011 out	2012 in	2012 out (T)
200				28.5 (24)
400			1:00.7 (26)	1:00.7 (7)	59.x
800	2:28.5 (20)	2:31.5 (9)	2:21.0 (18)	2:26.2 (9)	2:18
1500			5:09.9 (33)		5:05
Mile	5:55.6 (19)		5:42.9 (21)	5:54.2 (20)
In = Indoor; Out= outdoor; T= Target

C • very interesting. 2:18 for... 4

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

Out before the rain and t-storms promised.

Monday May 14, 2012 #

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

Out in the drizzle but without mozzies.
Quads a bit tight- need to stretch.
D-7

Strength (Arms, back and core) 45:00 [3]

Extended session- arms 20, back, gluts and hams 10, core 15.

Stretching 5:00 [0]

With roller and mostly quads.

Sunday May 13, 2012 #

Walking 34:00 [1] 3.0 km (11:20 / km)

Keeping the dogs happy early before it gets too warm.

Jogging ( recovery) 32:06 6.4 km (5:01 / km) +45m 4:51 / km

Great brook XC trails for an easy 4m run - just right. Very pleasant out.

Saturday May 12, 2012 #

Walking 27:00 [3] 2.4 km (11:15 / km)

D-9. Out early, then to U Mass track.

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

Greater Boston Senior Games - low key, but fun, track event on UMass Boston asphalt track. Nice and warm but with strong breeze (15mph) down back straight. Anyhow turned up with a few Mass Velocity track buddies for a training session. Quick warm up plus 4x100m strides and drills. Got stuck in the 93S parking lot and just made it- one guy had to hoof it and got a $200 speeding ticket. Ouch.

Track intervals (U Mass) 9:36 2.8 km (3:26 / km)

1500, 800, 400, 100 with about 5-10 mins rest between- started at 1pm and all done by 2. Ran them at 85-90% effort, looking for even splits but had to work hard along back straight. Times were OK for early in season, especially given no one to chase, although I had some closer comp in the sprints. Broke out a new pair of Saucony Kinvara's for the occasion as spikes were not useful. Anyhow, 4 races and 4 golds in 50-59 division and a solid repetition wo. Went as follows:
1500: 5:39 (66, 91, 92, 89) steady aiming for 6 min/mile pace
800: 2:38 (79, 79) even and a bit faster but not pushing it
400: 65 (33, 32) lane 1 and caught the stagger at 200. Felt tired but no piano at the 300m mark!
100: 13.8x; well opened up a bit on this one :-)

Posed for a few photos (made it to the brochure this year :-) and answered the question; was I sprinter doing middle distance or a middle distance runner doing sprints. I answered (honestly) more the latter.
Then home to attend to the never ending honey do list.

C • Quite the workout 7

Friday May 11, 2012 #

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

More fresh air. More stuff.
D-11 oops D-10 (can't count)

Thursday May 10, 2012 #

Event: CSU Park-O 4: Peter's Hill

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

Fresh air break. Kinda rest day after 4 trips to the transfer station with stuff. D-11

C • "Stuff" 2

Wednesday May 9, 2012 #

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

Twixt rain showers.
Onto relo chores.
D-12

Jogging (trail) 31:05 6.25 km (4:58 / km) +45m 4:48 / km

GBF and got lucky with the rain- lots of puddles though.

Strength (core) 16:00 [3]

Canned leg strength today on account of remembering track meet this Sat (BSG)- free entry and signed up for 1500, 800, 400 and 100m aka interval training perhaps

Stretching (legs) 5:00 [0]

Pretty loose at present.

Tuesday May 8, 2012 #

Note

Too wet for the usual morning constitutional. As a man of leisure trying to keep some form of routine going. In lieu of smelling the woods this morn, impending new job has me penning my first 90 days plan- focus of another sort.
D-13

Jogging warm up/down 23:00 [2] 4.5 km (5:07 / km)

Before and after track with 4x100m strides, drills and stretching.

Track intervals (CCHS) 4:56 1.5 km (3:17 / km)

Needed an antidote to the mental /physical blahs- so track before it rained again. Cool 53 and SE wind 9mph - so compression tights and long top. Decided on 5x300m with 100m recovery to get a feel for 1500m pace / effort (target 40s per 200). Moving reasonably fluidly and went as follows:
60
61
60
59
56

C • Nice 2

Massage 1:00:00 [0]

Last tune up in MA- will nee dot find a new therapist.

Monday May 7, 2012 #

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

trying to clear a fuzzy head- discombobulated; this too shall come to pass.

Jogging warm up/down (trail) 21:08 [2] 4.0 km (5:17 / km)

Body seems willing- brain not so.

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

2 weeks off and it seems so much harder. Anyhow 15/15 A/C 3x12 and 15#

Note

Musings aka lessons learnt (?) based on input from the home oracle- put as "I could have told you that". General fatigue, jet lag and relo stress do not make for good orienteering :-)

Sunday May 6, 2012 #

Walking warm up/down 9:00 [1] 1.0 km (9:00 / km)

To start

Orienteering (Green long) 30:00 [2] 3.0 km (10:00 / km)

Started, but quickly realized head not in it and was going to be a long day, bailed at 1 and trailed it home. Too many distractions at present, so may have to give O up for a while.

C • Change 3

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

back early to attack the honey-do list (reality of impending move and relo disruption sinking in!) and walk the dogs.

Saturday May 5, 2012 #

Event: 33rd West Point A Meet

Walking warm up/down 12 [1] 1.6 km (7 / km) +200m 5 / km

Up to start

Orienteering (Green middle) 40:00 [3] 4.0 km (10:00 / km)

Gave up at #9. No energy, brain not engaged, residual JL and early drive down all conspired to create problems from the get go. Got bogged in swamp on way to #1, lost time relocating. Problems on 6, 7 and 8 and by 9 I wasn't feeling it for the course. Walked in and enjoyed afternoon/ social engagements :-)

Orienteering race (WP sprint) 16:21 [3] *** 2.05 km (7:59 / km) +65m 6:53 / km
spiked:13/15c

My favorite discipline and sadly not much better than am. Legs not responsive and tried to push. About 2:15 of errors most on #4- saw the flag and went to punch saw code 138 and said no I'm looking for 144!! Went to 5 before realizing error -almost 2 mins right there. Afraid of being caught by tp 2 mins behind, tried to up pace and made 20 sec error on 8 lured to another control. Oh well......tomorrow is another day.

Green Y Sprint - Splits

Friday May 4, 2012 #

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

Late afternoon outing

Thursday May 3, 2012 #

Event: CSU Park-O 3: Boston Common

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

Fresh but damp.

Jogging (trail) 24:19 [3] 5.0 km (4:52 / km) +40m 4:41 / km

Too much to do, brain dead and couldn't face drive into Boston for park O so went for a run in GBF instead. Kept stride short and cadence high, but will need to do some strides tomorrow.

Wednesday May 2, 2012 #

Note
(rest day)

Travel day.
Came across some interesting history (not hard to do in the UK) related to WWII and the art / science of photo reconnaisance - earliest days of stereoscopic aerial photos, rendered into target maps (BW with magenta so could be read by night-time bomber crews wearing orange tinted goggles.) Anyhow, stayed at a "stately home" hotel that was RAF Medmenham where the photos were interpreted before being sent to Hughenden house (summer home of Disreali) for mapping. Not dissimilar to Bletchley Park, another mansion requisitioned for the war effort. As an aside, an aura of siege and stoicism still pervades Britain today. Glad we didn't have to wait hours to gain entry at Border control.
On another note will be heading to the Mini apple later this month- new job and relocation- another journey!

C • Mini apple? 3

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

Home again! Greeted by an absence of rain. Quick outing for fresh air.

Tuesday May 1, 2012 #

Jogging warm up/down (Trail) 18:59 [2] 3.25 km (5:50 / km)

With 10x100m strides. Better than nothing.

C • you know whats funny, I loo... 3

Walking 40:00 [1] 3.6 km (11:07 / km)

Between rain and shine.

Swimming 10:00 [2] 0.5 km (20:00 / km)

In lieu of arms/core

Note

Packing and homeward bound in am. BOS by midday, park O then WP- jet lag permitting.

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