Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 31 days ending Jan 31, 2013:

	activity	#	time	miles		km		+m
	XC ski	10	9:15:05	75.15	(7:23)	120.95	(4:35)	1665
	Strength	8	8:47:00	32.93		53.0
	Walking	17	7:29:30	26.94	(16:41)	43.35	(10:22)
	Jogging	13	4:03:33	27.46	(8:52)	44.2	(5:31)	426
	Massage	3	2:30:00
	Stretching	10	1:16:00
	Running	3	1:03:34	8.08	(7:52)	13.0	(4:53)	50
	Total	29	34:24:42	170.57		274.5		2141
	[1-5]	29	30:38:42
averages - sleep:10 weight:65.1kg

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Thursday Jan 31, 2013 #

Jogging warm up/down 18:00 [2] 3.2 km (5:37 / km)

Mile before and mile after w/o

Running tempo (treadmill) 19:12 4.0 km (4:48 / km)
ahr:130 max:157

Sort of tempo w/o with alternating 1 min around 10k pace (9mph) and 1 min float (7mph) for 4km. Felt solid.

Stretching 5:00 [0]

Legs and feet with roller

Wednesday Jan 30, 2013 #

Walking 36:00 [1] 3.5 km (10:17 / km)

LT walk to lunch and back- temp dropping and snowing! However, business and excercise accomplished in one.

Jogging warm up/down 8:45 [2] 1.6 km (5:28 / km)

Before strength

Strength 1:00:00 [3]

Core (hips and 10 mins abs). legs with squats (3x15 c 100#) interlaced with box jumps (18", 3x12) then 3 x15 hams (80#), quads (90#) cleans (75#) then arms with rows and decline push ups3x15.and so continues the Alberto Salazar (Mo Farrah /Galen Rupp) program:) as my trainer and I are big fans of the transformation that those athletes (from puny distance guys!) underwent with strength conditioning. OK we can all dream!

Stretching 10:00 [0]

Legs with roller

Tuesday Jan 29, 2013 #

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

Mile before and 1 k after intervals

Running intervals (treadmill) 19:36 4.0 km (4:54 / km)

Cruise intervals @ T pace- getting back into to it, so 4x800m around 6:30 pace on 5 min cycles with walk jog 200m recovery. Efforts were 3:20, 3:16, 3:16, 3:12.
Got some work to do!

Stretching 5:00 [0]
weight:65.3kg

Legs and feet with roller

Massage 1:00:00 [0]

Tune up

Monday Jan 28, 2013 #

Jogging warm up/down (Treadmill) 17:00 [2] 3.0 km (5:40 / km)

Hotel gym early

Strength (Core) 20:00 [2]

Core with hips, arms / shoulders.

Sunday Jan 27, 2013 #

XC ski (skate) 38:10 10.0 km (3:49 / km) +90m 3:39 / km

Quick jaunt to Elm Creek. Conditions were good

XC ski (classic) 15:02 [3] 3.2 km (4:42 / km) +35m 4:27 / km

Tracks looked good, so a quick try of the skin tecs - good grip.

Note

And another plane to catch - quick EC trip this time. 1Q not looking too bad; 2 to DC and 2 to UK.

Saturday Jan 26, 2013 #

Walking 51:00 [1] 4.5 km (11:20 / km)

Catching up day. Milder temps so dogs could enjoy a walk.
aka Australia Day!

Friday Jan 25, 2013 #

Note
(rest day)

Time for a break, all day meeting so rest day. May try for some core / TRX later.

Thursday Jan 24, 2013 #

Note

Still inspired by Dara's life story, philosophy and competitive urge - still keeping in great shape (OK I'll admit it - nice abs too and she's not afraid of pull ups).

Jogging (treadmill) 40:32 7.0 km (5:47 / km) +236m 4:57 / km
ahr:132 max:154 weight:64.8kg

Uphill running routine. Legs were tired however HR no issue - stayed largely within z3 @140. Went as follows:
10 mins wu increasing speed @2%
5min 7mph @2%
5 min 6.8 @4%
5min 6.4 @6%
5min 6.0 @8% (just about hanging on)
Then decreasing grade by 1% per minute while increasing speed to 7.5mph.
Cool down for a couple of minutes @6mph

Wednesday Jan 23, 2013 #

Note

Dear Diary, today I met Dara Torres (with photo to prove it) and am somewhat inspired to try swimming!

C • Dara Torres 1

Jogging warm up/down (tradmill) 10:36 [2] 2.0 km (5:18 / km)

Increasing speed every 30 sec to 7:30 pace

Strength 56:00

10 min abs to start to get abs like DT's :)
Then lactate super sets 3x (20 squat jumps +30#, 40 squat thrusts, 10 lunge hops) with 2 mins res between. 3x 12 box jumps and cleans, then arms and shoulders, pullups and rows, finishing with hyperextensions. Tough but got through it.

Stretching 15:00 [0]

Roller and trainer assisted.

Tuesday Jan 22, 2013 #

Jogging warm up/down (treadmill) 16:30 [2] 3.0 km (5:30 / km)

2k before and 1 after intervals. Inside mandatory today on account of -5F outside.

Running intervals (treadmill) 24:46 5.0 km (4:57 / km) +50m 4:43 / km
ahr:140 max:163 slept:10.0

1,2,3 up down time program - just the trick for jet lag :)
1min @10mph,1 min jog recovery (6mph)
2min@ 9.5mph, 2 min jog recovery
3min@ 9mph, 3 min jog recovery
3@10
2@ 9.5
1@ 9
Foot was fine and felt reasonably fluid at 6 min/mile pace. Avg = 6:25 (4 m/k) pace for work periods.

Note
weight:65.2kg

H.... C..! only 9w to JK and 10w to FP, so need to get a macro / micro cycle program designed so as to peak for S/L/L and then S/L/M. Base fitness seems Ok, but lacking top end speed at present - maybe that's a really good thing for O?!
Basic components will include tempo (HTFU), intervals (VO2 max) and a longer run/ski (base endurance).

Stretching 6:00 [0]

Legs with roller and some hip action.

Monday Jan 21, 2013 #

Note

Back in the US of A. Left behind more snow than found on arrival in MSP.
Mont Blanc off to left obscured by cloud

Vers Les grandes Montets

Cabin in the woods

Les Dents

White Burgundy?

Spent the night in a very rustic Chateau in Bourgogne - no hot water, no shower!

C • White burgundy 2

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

Schlepping bags through train stations, airport terminals etc. Should code as core training :)

Sunday Jan 20, 2013 #

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

Around the village

XC ski (Skate) 1:39:00 [3] 20.0 km (4:57 / km) +260m 4:39 / km

Tourist trails around Chamonix, through the pine trees. Fresh snow and pine debris from last nights winds made for slow going. Sun came out though, so beautiful views of the Alpes Grandes. Not terribly high around 1200m but felt some altitude effects.

Note

Snow in France, Paris air traffic disrupted, London worse. Flight cancelled- oh to be home.

C • First World Problems.... 3

Saturday Jan 19, 2013 #

Event: MNOC 90 Min Score-O

Strength (Downhill skiing) 2:12:00 [2] 26.5 km (4:59 / km)

Chamonix-Argentiere and logging as core / cross training. Several inches of fresh snow, temps mild at -3C but cloudy and flat light conditions. Did some warm up runs then headed for the higher terrain. Overall about 4500m vertical. Spent about 41/2 hours on the slopes, and time reflects descent time with breaks. Fun day but have to say I really prefer Nordic skiing. So tomorrow will do some skating.

Walking 15:00 [1] 1.3 km (11:32 / km)

Into the village and back.

Strength (Downhill skiing) 2:12:00 [2] 26.5 km (4:59 / km)

Friday Jan 18, 2013 #

Walking 16:00 [3] 1.6 km (10:00 / km)

Fresh air to start the day. 5" snow forecast for London wtf

Note
(rest day)

A planes, trains and automobiles day; destination Haute Savoie. Aussies and Brits everywhere and the occasional native French speaker!

Thursday Jan 17, 2013 #

Walking 33:00 [1] 3.2 km (10:19 / km)

Better than nothing, shaking out the "jet legs"
Seems like more snow around Paris than back home.

Wednesday Jan 16, 2013 #

Note
(rest day)

Travel day today - heading for la belle France, with some weekend skiing in Chamonix - downhilling! The last time I downhilled was in Whistler a decade ago, so am hoping skinny skis practice and sqaut jumps, lunges etc will help some.

C • Re skinny skis 2

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

Quick fresh air before flight

Tuesday Jan 15, 2013 #

Jogging (treadmill) 36:20 6.4 km (5:41 / km) +190m 4:57 / km
ahr:130 max:152

Hill running routine- old favorite. Warm up then 2,4,6% grade each for 6 mins then decline 1% for 2 mins each with speed in the range 8-10 min/mile. Adjusting speed on up and downs to stay around mid to high 140s HR.

Stretching 5:00 [0]

With roller on legs and feet.

Note
weight:64.6kg

AdP = 142.4, so some work to do; spinanch diet here I come.

C • Diet 2

Monday Jan 14, 2013 #

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

Blue sky cold (7F)

Jogging warm up/down (Treadmill) 21:00 [2] 4.0 km (5:15 / km)

Started slow, sped up and threw in 10x30sec strides at 6 min/ mile. Foot was ok.

Strength 22:00 [2]

Core with 10 min abs and then arms/shoulders.

Stretching 5:00 [0]

Legs with roller

Sunday Jan 13, 2013 #

XC ski 59:22 15.0 km (3:57 / km) +210m 3:42 / km

3F and fortunately no wind. Elm creek man made snow loop, which had been groomed pretty well- did 6+ laps. Glide pretty good (MF/LF4/CH3 for 3F/50%/mms). Multi-layers, so nice and warm and toasty

C • Code 9

Note

Talked to my folks in Oz today, where it has been 40C and up (here its -14C). Fortunately no bush fires in their area (been there, done that)

Saturday Jan 12, 2013 #

Note
(sick)

Sore throat and cough from yesterday, so decided not to aggravate in arctic temps. Spent extra time waxing skies with MF/LH4/CH3 (iron, scrape, brushx3 and polish)

Friday Jan 11, 2013 #

Walking 25:00 [1] 2.5 km (10:00 / km)
(rest day)

Melting away - and slick. Bah!

Thursday Jan 10, 2013 #

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

Unfortunately warm.

XC ski 42:05 10.0 km (4:13 / km) +130m 3:57 / km

Out at Elm, softening conditions.

Massage 1:00:00 [0]

Long overdue body maintenance.

Wednesday Jan 9, 2013 #

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

Nice out - not good for ski prospects however.

Jogging warm up/down (treadmill) 10:45 [2] 2.0 km (5:23 / km)

Ramping up to 7 min/ml pace and foot happy -gait noticeably better in fact.

Strength 55:00 [3]

Core 10 mins than super sets of 1 min each of squats, pushups, lunge jumps and pullups to fatigue (12) x2 (lactate workout this one). Felt pretty decrepit after that. Then box jumps, squats, lunges, presses, flys, rows, dips and done. Arms were fresher than legs tonite.

Stretching 15:00 [0]

With roller and trainer assisted.

Tuesday Jan 8, 2013 #

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

Windchill!

XC ski (classic) 44:05 9.0 km (4:54 / km) +135m 4:33 / km

French again under lights. Warmed up a bit, tracks in very good shape still and pretty fast conditions. Good glide and kick with skin-tec was sweet.32F/78%/0s with LF8.

Monday Jan 7, 2013 #

Walking 23:30 [1] 2.75 km (8:33 / km)

Blue sky, 28F- no hat, no glvoes no coat needed- acclimcating?

Jogging warm up/down (Treadmill) 15:45 [2] 3.0 km (5:15 / km)

Started slow and worked up to 7:30 pace without foot problem.

Stretching 5:00 [0]

Legs with roller

Strength 20:00 [2]

Core (abs 10 mins) and arms/shoulders

Sunday Jan 6, 2013 #

XC ski (skate) 1:26:00 17.9 km (4:48 / km) +290m 4:27 / km

Group ski (my first!) at Wirth with Pete W and MNOC friends (several stops to regroup). Beautiful day, tracks in great shape and super nice to have company. Did the front 9, lake, swamp Eloise-Butler and some nice hilly stuff (?area) down by I-394. ran out of time to complete the back 9 - so next time! 17F/70%/os LF7 with LF6. Time excluded stops and distance is from Pete's GPX.

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

Blue sky day

Saturday Jan 5, 2013 #

XC ski (skate) 41:47 10.0 km (4:11 / km) +155m 3:53 / km

Another nice day - short ski at French. 24F/65%/os LF7 glide good.

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

Cooling off fast.

Friday Jan 4, 2013 #

Note

Consult with podiatrist. Bottom line doing all the right things (ice, vit I prn, splint o.n., strapping as appropriate) - now up to time and nature (ummm, heard that one before :)
Good decision to can indoor season and come back fighting in spring. Could do specialized orthotics, however superfeet inserts working fine and now have some soft arch supports that will work with more minimalist running shoes (Pure flow Cadence). Staying off hard unforgiving surfaces for now.
Mantra / summation is "Eo Ire Itum Pedes"

C • Probably good decision 3

XC ski warm up/down (Classic) 58:42 10.0 km (5:52 / km) +120m 5:32 / km

Leisurely ski at Elm Creek under lights. Tracks good to OK and temps positively balmy at 23F. Glide was good :)

Thursday Jan 3, 2013 #

Walking 25:00 [1] 2.7 km (9:16 / km)

Quick trot - blue skies and 12F - very nice out!

Massage 30:00 [0]

Foot and calf to loosen things up

XC ski (Skate) 40:00 8.85 km (4:31 / km) +130m 4:13 / km

French park under lights. Cold 9F with firm conditions. LF8 glide wax!

Note

Clearly LF8 is not optimal for cold/dry/old snow conditions (really sucks when glide is not optimized :( My glide wax kit includes CH6 /LF6 but I was too lazy/no time to apply after work. So have CH4/LF4 and LF3 on my shopping list this weekend since it looks like these artic temps (-10C, 14F and below) are the norm in this part of the world :)
Thank goodness for AP and pros like Alex to educate luddites like myself.
At least I have learned to dress in several layers and have warm toasty pinkies thanks to lobster gloves (AliC recommendation!) and the blue skies / white covered landscape seems to appeal to my Euro-based genotype.

C • LF4 6

Wednesday Jan 2, 2013 #

Jogging warm up/down (Treadmill) 21:20 [2] 4.0 km (5:20 / km)

Foot OK in regular running shoe with orthotic but gets tweaky around 7 min/ml pace.

Stretching 5:00 [0]

Legs with and without roller

Strength 30:00 [3]

Core with 10 mins abs and 5 min plank plus arms and shoulders.

Note
weight:65.5kg

Time for a little post holiday L &F

Tuesday Jan 1, 2013 #

Jogging warm up/down (indoor track) 12:00 [2] 2.4 km (5:00 / km)

Usual warm up with a few laps then drills and stretches then wind sprints along straightaway. Foot was Ok till I ran a couple of bends at race pace; then got tweaky and felt pain under left calcaneum -anterolateral aspect. So shut it down and went home. Basically will have to write off this indoor season as foot not happy on tight turns / hard surface which is how I injured it initially.

C • Sorry to hear that. i have... 3

XC ski (skate) 30:52 7.0 km (4:25 / km) +110m 4:05 / km

Went home, refueled and went for a ski at French. Foot felt OK in non-flexing skate boot. Conditions were somewhat difficult -icy edging and flat light conditions (even with yellow lenses it was difficult to make out surface texture) plus I'd re-waxed for glide under warmer conditions (LF7) than 10F today. Did a couple of km no poles and 1km dp.

Note

Just struck me that with 2012 as a year of transitions - relo'd 1500 miles to be 1 mile closer to a park with XC skiing! Used to love GBFSP, but local trails are far better / more challenging and Three Rivers park police actually book errant walkers- never in Carlisle MA would that happen!

C • Nice! 5

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