Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 31 days ending Oct 31, 2012:

	activity	#	time	miles		km		+m
	Walking	23	9:56:30	35.39	(16:51)	56.95	(10:28)
	Running	18	7:06:15	54.02	(7:53)	86.94	(4:54)	711
	Strength	11	6:10:00	0.37		0.6
	Orienteering	6	4:31:10	22.91	(11:50)	36.87	(7:21)	700	65 /	79c	82%
	Stretching	12	1:45:00
	Jogging	8	1:27:18	9.65	(9:03)	15.53	(5:37)
	Swimming	1	15:47	0.47	(33:52)	0.75	(21:03)
	Total	28	31:12:00	122.81		197.64		1411	65 /	79c	82%
	[1-5]	28	29:38:00
averages - sleep:7 weight:62.6kg

1:49

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Wednesday Oct 31, 2012 #

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

Brisk walk along the Cam, back through Kings coll.
Ruminating in a seat of learning.......

Of Kings and Cows

C • Beautiful! 4

Swimming 15:47 [3] 0.75 km (21:03 / km)

BS laps

C • BS laps 4

Strength 20:00 [2]

Core work.

Stretching 5:00 [0]

Static stretches

Tuesday Oct 30, 2012 #

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

Trinity and the backs- Uni in full swing.

Super fast tail wind got us in a whole hour early - jet stream meets Sandy?
Very few other US flights at LHR so breezed through control.

NYC sounds bad, daughters safe albeit Carlisle without power (again).

Jogging warm up/down (Treadmill) 10:03 [2] 1.76 km (5:43 / km)

Getting loose

Running (Treadmill) 31:14 [3] 6.0 km (5:12 / km) +185m 4:31 / km

25 mins uphill running up to 6% grade and sub threshold effort.

Stretching 6:00 [1]

Regular stretching and some hip drills, not too tight post flight.

Monday Oct 29, 2012 #

Note
(rest day)

Not unexpected change of plans. Fed offices closed for tomorrow (and I suspect beoynd) as DC braces for mega strom. So off to London instead tonite. Daughters are hunkering down in NYC and Boston respectively.

Sunday Oct 28, 2012 #

Event: MNOC - Riverbend Nature Center

Note

Storm watching as scheduled to fly into eye of storm as in MSP to DCA to LHR to BOS to MSP first leg as of tomorrow! Question is will the Fed offices be shut down? Anyhow looking forward to a Cambridge - Cambridge (UK, MA) double.
Now got work to do :-)

Running (Trail) 27:09 5.5 km (4:56 / km) +45m 4:45 / km

What with travel rebooking as nothing into DC area from today until midday Tues, and yard clean up - the day escaped. No orienteering (which is a good thing coz indeed a break for that) today and finally managed a quick jaunt in the local woods. Pleasant fall day. Test drove my new Brooks pure grit trail shoes- minimalist feel and seem to work well with my forefoot running mechanics.

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

Doggie outing

Note

Week 1 transition in the bag (recovery) and 1 more to go before ramping up again for indoor track

Saturday Oct 27, 2012 #

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

Cold 29F this am.

Jogging warm up/down 9:10 [1] 1.7 km (5:24 / km)

Before tempo

Running 21:15 5.0 km (4:15 / km)

Threshold effort on bike paths. Felt good and kept it comfortably hard. Should do more of same.

Friday Oct 26, 2012 #

Note
(rest day)

Taking it easy - albeit busy at work

Thursday Oct 25, 2012 #

Note

It's snowing here (but not sticking) and cold
Have to relate an encounter at the start line for NAOC- 2 fellow Aussies; Brendan Shields dad Ian (he kept that quiet:-) and Fred Veler (we're all long term residents here now). Fred originally of Eltham College Vic was instrumental in setting up an O breeding ground with notable alums the Key's. Enriching connections!

Jogging warm up/down (Treadmill) 9:10 [1] 1.0 mi (9:10 / mi)

Keeping it light this week- transition.

Running (Indoor track) 6:52 [2] 1.0 mi (6:52 / mi)

16x50m surges jogging the bends

Strength (Core) 20:00 [2]

Core and abs.

Stretching 7:00 [0]

With foam roller.

Wednesday Oct 24, 2012 #

Walking 25:00 [1] 2.75 km (9:05 / km)

Good to get some fresh air, even under cloudy skies.

Running warm up/down (Indoor track) 14:54 3.2 km (4:39 / km)

Rolling along

Strength 1:00:00 [3]

Plyos with 4 sets box jumps, double and single leg, drop downs side steps, squats with 90#, cleans with 50, dead lifts 70, shoulder press 50, hams with 70 double and 50 singles. Pull-ups and tris.

Stretching (Legs ) 10:00 [0]

Trainer assisted, hams, quads and hips.

Tuesday Oct 23, 2012 #

Note
(rest day)

Washed out day. Rainy and all day meeting, so involuntary rest day.

Monday Oct 22, 2012 #

Note

Back to the "real world" where human behaviors can be even more challenging than complex terrain and science itself somewhat "simple"; actually the Orienteering metaphor is sursprisingly apt for the drug discovery and development process. Anyhow fond memories of my first NAOC, and would like to think ahead to 2014. But, you never know what life has in store and sometimes this sport is in equal measure frustrating and enriching.

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

Cool grey / gray day.

Running warm up/down (Indoor ) 7:31 [2] 1.6 km (4:42 / km)

Quick warm up before core and then biz dinner

Strength 25:00 [2]

Core with abs, followed by arma and shoulders.

Stretching 5:00 [0]

Legs with roller. Everything in good shape.
NB Either conditioning paid off or I just didn't huff and puff enough on the weekend.

Sunday Oct 21, 2012 #

Jogging warm up/down 10:00 [2] 1.75 km (5:43 / km)

Joggeroo plus drills, stretching and a coup,e of strides. Legs felt good.

Orienteering race 17:08 [4] 2.85 km (6:01 / km) +45m 5:34 / km

Disappointing run, not bad but not great and about 2 + mins squandered on route choice (wasnt reading ahead well enough to see some of the more direct forest routes) and an overrun on control 8. Missed first by 11 sec but should have executed sub 15 min with SL = 2.2 km. That's the way the cookie crumbles.

Note

Got myself back to Newark in time for plane, although pity had to miss the relays. Had the pleasure of sgb's company to the airport enabled by 3 iPhones!
Fun weekend and enjoyed a beer last night with NEOC board members tp and Mikka and joined by bl and Beth. Good IPA! and 2 NAOC silvers.

C • great to meet you 3

GreenX - Sprint - Splits

Saturday Oct 20, 2012 #

Orienteering race 1:17:35 **** 8.35 km (9:17 / km) +290m 7:55 / km
ahr:129 max:181 spiked:13/15c

Better run today, not perfect with a couple of minutes dropped out there but good enough for 2nd, 1:30 behind and 13 sec ahead of Soupbone (finishing kick?). Generally good route choices and execution, have to see splits. Slight miss on 9 (too high) and overran 12. Slow going mostly through green woods. SL = 7.4k

C • All that speedwork payed of... 2

Note

Looking back, average heart rate was low and I knew I was being conservative out there. A couple of minutes of reported error but also some missed ops for higher output. So room for improvement.

GreenX Long - Splits

Friday Oct 19, 2012 #

Walking warm up/down 15:00 [3] 1.6 km (9:22 / km)

Up to start and back trying to stay dry

Orienteering race 56:09 [3] **** 5.35 km (10:30 / km) +110m 9:31 / km
ahr:146 max:169 spiked:8/17c

Aargh woeful. After #3 could t see so took glasses off which limits my ability to see distance- so grey shapes and phantom orange controls were my day. Took a bad tumble and caught shoulder on a stump- dazed but seemed ok. Had a couple of ok legs but compass generally off to right. Deserved to get punished today but just don't handle these foggy and rain squall conditions at all well. C- run and SL 3.9!

Middle - GreenX - Splits

Thursday Oct 18, 2012 #

Event: 2012 North American Orienteering Championships

Event: MNOC - Adventure Run #3

Note
slept:8.0 weight:62.6kg (rest day)

East coast bound. Have to note a highly unusual constellation of events in the generally unstable BP firmament - as in:
A) no injury and
B) no jet lag and
C) no unusual work stress (as in job move)
So really looking forward to a fun weekend at NAOC - highlight should be the beer tasting event. Looking forward to catching up with everyone.
BTW need to hear more trans-border trash talk from Ian S et al :-)
Yeah I know; gotta get your kicks somewhere (used to be Aussie Kiwi rivalry)

C • doping follow up..... 5

Walking (Map walk) 25:00 [1] 2.0 km (12:30 / km)

Around the model map.

Wednesday Oct 17, 2012 #

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

Planned RFD. Walk on the wild side- those biting Pairie winds - man o man!

Jogging warm up/down (Indoor) 9:00 [1] 1.6 km (5:37 / km)

Real easy but enough to stay loose for drills and stretching

Strength 30:00 [1] 0.6 km (50:00 / km)

Drills and more drills. Sequence of bounds, A and B skips, Carioca, hip drills and swings, butt kicks, knee lifts, power steps.

Stretching 20:00 [0]

With roller and trainer assisted, getting good range on hams and quads.

Tuesday Oct 16, 2012 #

Walking 22:00 [1] 2.4 km (9:10 / km)

Quick trot, nice day

Running (Fartlek) 23:52 4.8 km (4:58 / km) +20m 4:52 / km
ahr:135 max:151

60F so shorts and T again WTF! Anyhow steady effort with 20sec pick ups to 6min/mile pace. Kept it short but nice run on the ski trails.

Monday Oct 15, 2012 #

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

Sunny disposition.
PFW
M esay and core
T Fartlek strides
W easy with core and stretching
T rest travel
F race

Note

Comment on recent (cataclysmic?) revelations on the dirty sport of cycling - juicing was bad enough, but what's worse about L.A. is the deceit and cover up that went with the whole sorry affair - integrity??.
Now running; NYT today on Chris Hesch, distance runner who used EPO to gain an edge for the small purses offered at 5k races and above. Where is WADA when you need them, assuming they have a state of the art test for EPO? Would not be surprised to learn of doping in masters track, but fortunately have not seen it. Maybe because those with talent dont need it AND there is no financial incentive. At least I hope thats the case, however reality sometimes dashes dreams. Anyhow I hope to remain a niave idealist at heart.

C • i've often wondered...maste... 11

Running warm up/down (Indoor track) 9:31 [2] 2.0 km (4:46 / km)

Keeping it lite.

Strength (Core ) 20:00 [2]

Mostly abs and some arms.

Stretching 6:00 [0]

Legs with roller and hip rotations.

Sunday Oct 14, 2012 #

Running long (Road) 1:03:37 12.88 km (4:56 / km) +156m 4:39 / km
ahr:129 max:147

Medicine Lake 8 miler. Cool 44F and moist. 4 miles in 32:41 and 30:56, with last mile around 6:40 pace. Felt good and legs were feeling fresh.

Note

Coming to the end of the Fall 10 week base building macro-cycle and after NAOC will switch to a pre-indoor build cycle. 1Q2013 will be indoor comp cycle and then switch to prep for JK as I plan on hitting the UK end of March.
Speaking of NAOC, only just found time to focus on the details and bulletins etc and realized there is some complexity to staying at PEEC and shuttling, especially on last day and left a very tight connection out of EWR. Thanks to Valerie for sorting out my start time issue. Now I couldn't miss a sprint- could I?

C • Couldn't miss a sprint... 7

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

Sunny day returned

Stretching (legs ) 5:00 [3]

With roller.

Saturday Oct 13, 2012 #

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

Quite a reasonable morn, misty moisty but no cold prairie winds to deal with. Needed an anti-dote to a challenging week (trans A corp integration shall suffice) so track was it. Wo with drills and 4x80m wind sprints.

Running intervals (Track) 14:32 [3] 3.2 km (4:32 / km)

Easy session prescribed, as in mod intensity with low volume, so 16x100m as 8 laps of magic 400s. Striding the straights and jogging the bends; 20 sec per 100 (ie mile pace) and 35 sec on the bends; laps at 1:48- 1:51. Last 3 100s faster @ 18, 17 and 16 sec.

Walking 7:30 [1] 0.8 km (9:22 / km)

Easing down.

Jogging warm up/down 9:00 [2] 1.6 km (5:37 / km)

And a mile to finish. Felt refreshed.

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

Damp doggies!

Friday Oct 12, 2012 #

Walking 26:00 [1] 2.4 km (10:50 / km)
slept:8.0 (rest day)

Nice morning. Frosty but calm.

Note

Big box antix :-)

Is it a bird, is it a plane?

Thursday Oct 11, 2012 #

Event: MNOC - Adventure Run #2

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

Sunny but cold fesh air break. Feeling tired today.

Note

As a testament to longevity and rarity to a degree, my parents, now in their late 80's, are still inveterate world travelers. Anyhow, they just celebrated their Diamond, as in 60 years, wedding anniversary marked by well wishes from the Queen, the GG and Aussie PM, and with a trip to their respective birthplaces in UK and EU.

Orienteering (Night O) 41:22 [3] *** 5.82 km (7:06 / km)
ahr:140 max:152 spiked:9/10c

Night O at Hyland with 4.4km SL mass start. Screwed up on #7 getting pulled to right, then missing the trail and mistaking a hill for a pond on the map; and yeah I have a good headlamp, just not so good eyes anymore! So over ran that control by several hundred meters before hitting a trail to relocate off.
At this point a wily Ian H slipped past me :-)
No real difficulties after that other than losing my headlight which became disconnected and hence imposed darkness - luckily found and reconnected- then glasses ripped off in the scrubby stuff. Apart from that good fun and reminder to tie everything down with tape!!

Adv Run #2 - Splits

Wednesday Oct 10, 2012 #

Note

PFROY - Fall is coming to an end!
Held onto top 10 US Masters track ranking (2012 outdoor season) and now need to find an indoor track here soon and work on goal of sub 2:20 indoor 800. Target speed work = 300 in 45, 600 in 1:42, both followed by a 30s 200.
Decent base so far and may the body hold up!

C • Amen to that! Always fun t... 2

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

A little less windy today.

Running warm up/down (Indoor track) 11:59 [2] 2.5 km (4:48 / km)

Gradually speeding up

Strength 1:00:00 [3]

10min abs with 25 inclined sit ups with 25# then legs (old and new stuff), box jumps (single leg on 8" and both on 24") cleans, split lunges with wt, hams, arms with pull ups.
Felt pretty zippy tonite.

Stretching 10:00 [0]

Hips improved.

Tuesday Oct 9, 2012 #

Note
slept:5.0

Not a great night, dogs were restless. Grey day but rain at last.

Walking warm up/down 35:00 [1] 3.2 km (10:56 / km)

Blustery cold LT outing.

Running intervals (Trail fartlek) 44:31 9.0 km (4:57 / km) +65m 4:46 / km

A mile to warm up and 1 to cool down and sandwiched between some structured fartlek as in 30s, 1, 11/2, 2 ,3 mins and then back down with 30s recovery jog on the shorter ones and 1 min on the longer ones. Around threshold pace (4m/k) to start and speeding up on the way down (3:40pace). A cold 44F and blustery but glad I got out at twilight.

Monday Oct 8, 2012 #

Note

Incredibly intense sunrise this am - all the reds then oranges. Weather coming?

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

LT ramble. Cold and overcast.

Note

Another one from the archive - or is that the crypt?
OAWA quiz!
Where, when and who pictured? Bonus points, whose car and what make / model? Answers on a post card..... OK post here :-)
Actually looking for help as have a partial recall on this one.

WA State Champs

C • Officials 12

Running warm up/down (indoor track) 12:15 [2] 2.5 km (4:54 / km)

Around and around ...

Strength (Core) 25:00 [3]

10mins abs, followed by legs and arms and planks

Sunday Oct 7, 2012 #

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

Frosty morn.

Note

Originally intended a 10 miler for the long run but felt a tad tired from yesterday, so aimed modestly for 1 hour as road / trail. Cold out 40F but nice sunny spots and was mentally uplifting.

Running long (road / trail) 1:01:07 12.0 km (5:06 / km) +90m 4:55 / km
ahr:130 max:145

Two part continuous long run with road then trail at recovery effort. Felt pretty good all things considered. Part 1 5k road in 25:35 and part 2 all trail 7k in 35:32.

Stretching (legs with roller) 15:00 [0]

Can never do enough of this.

Note

Better plan a taper for NAOC, so here is next 14 days micro-cycle training plan
M easy + core
T fartlek
W Strength (plyos)
T Night O
F rest
S O training
S long (<1 hour)
M easy + core
T easy trail plus strides
W easy strength plus stretching
T travel, rest
F o race
S O race
S travel rest

Note

love my Brooks cadence, minimalist feel but only 250-300 mile longevity, so ordered another pair to complement the Saucony kinvaras and peregrines.

Saturday Oct 6, 2012 #

Event: MNOC - Chester Woods

Note

It is snowing here!
Feeling more energy after a couple of days mild flu symptoms post flu shot.

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

Cool but pleasant, with wind dying down. No accumulation.

Orienteering (Sprint 1) 28:47 [3] ** 5.75 km (5:00 / km) +85m 4:40 / km
ahr:135 max:152 spiked:11/11c

Had to stay within reasonable radius of home today, so headed back to Hyland park and reran Thursday nights course. Not surprisingly far easier distance perception in daylight and able to pick up the indistinct trails. Took Andrei's route from 4-5 parallel to RR track ( the other night I understood this to be prohibited but I guess that meant along the RR track). Anyhow several minutes faster, cutting corners here and there as well.

C • railroad 2

Orienteering (Sprint 2) 14:19 [3] *** 2.39 km (5:59 / km) +80m 5:08 / km
ahr:139 max:150 spiked:14/15c

15 min rest then Hyland sprint from 2011 in 1:5000 version of ISOM map. Course N of visitor center so no overlap with night course. Focused on control flow and exit direction. Pretty smooth run, except for around #12 a depression amidst rough open aka buckthorn ( starting to dislike this stuff!) where hesitated for 15-20 sec to confirm location. More direct line and rough open than the night o course. SL=2.14km

C • Ha! 2

Jogging warm up/down 5:24 [2] 1.0 km (5:24 / km)

Cool down back to car.

Hyland Short sprint - Splits

Hyland long - Splits

Friday Oct 5, 2012 #

Running warm up/down (Indoor track) 9:59 [2] 2.0 km (5:00 / km)

Before core.

Strength (Core) 20:00 [2]

Hips, abs

Stretching (Legs) 6:00 [0]

With foam roller and ball

Thursday Oct 4, 2012 #

Event: MNOC - Adventure Run #1

Jogging warm up/down 14:31 [2] 2.51 km (5:47 / km)

W/u with drills and stretching

Orienteering (Night O Adventure run) 35:50 ** 6.36 km (5:38 / km) +90m 5:16 / km
ahr:141 spiked:10/11c

7pm start and 42 F with wind- yesterday a balmy 72F at the same time. Anyhow mass start run with w/y difficulty controls with trail running. A steady effort, couldnt locate a small trail to 8, so went bush. Tactical error on way to 10 trying to go across rough open. Compounded by heading to the finish without # 11! Caught error before it wastoo late but dropped 1 1/2 min running an extra few hundred meters. Anyhow fun run and good to test map reading under headlight again. SL = 4.4k

Wednesday Oct 3, 2012 #

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

Another. Gorgeous 70F day.

Running warm up/down (Indoor track) 12:01 [2] 2.55 km (4:43 / km)

Before strength

Strength 1:00:00 [3]

Core, legs and arms. Box jumps and cleans, Hams and quads with machines, push ups and pull ups in sets of 12, rows and stuff. Solid wo.

Stretching (Legs) 10:00 [0]

Verdict, hips especially rotator muscles eg piriformis are very tight.

Tuesday Oct 2, 2012 #

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

Catching the last warmth of Fall, post flu shot

Running (Fartlek) 38:04 7.2 km (5:17 / km) +150m 4:47 / km

Alas no track - soccer game on at the local high school and paid entry required! So fall back was hill intervals. Warmed up a mile on the xc trails, did 10x320m loops with 120m uphill sprint (29-32 sec) and 200 jog recovery (65-75) down and around to start. Tough work at top of climb and legs were tired to start with, but got through it. Had entertained 12 reps but discretion won out. Mile and half trail run afterwards and home.

Monday Oct 1, 2012 #

Note

PFW
M easy and core
T track intervals TBD
W strength and easy
T Night O - yeah :-)
F rest, core
S O race
S long

Walking 24:00 [1] 2.5 km (9:36 / km)

LT break, cool change coming.

Running warm up/down (indoor track) 15:52 [2] 3.4 km (4:40 / km)

started slow and sped up

Strength (core) 30:00 [2]

Abs, gluts plus legs, finishing with arms and shoulders

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