Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 31 days ending Mar 31, 2013:

	activity	#	time	miles		km		+m
	Walking	22	12:34:00	43.22	(17:27)	69.55	(10:50)	165
	Orienteering	6	5:22:35	26.17	(12:20)	42.11	(7:40)	975	82 /	97c	84%
	XC ski	5	4:07:16	34.42	(7:11)	55.4	(4:28)	825
	Jogging	14	3:58:50	27.18	(8:47)	43.75	(5:28)	397
	Strength	7	3:20:00
	Stretching	13	2:38:00
	Running	5	2:32:33	18.42	(8:17)	29.65	(5:09)	297
	Erging	1	15:35	2.24	(6:58)	3.6	(4:20)
	Swimming	1	15:01	0.4	(37:46)	0.64	(23:28)
	Total	30	35:03:50	152.05		244.7		2659	82 /	97c	84%
	[1-5]	30	32:58:50
averages - weight:63.8kg

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Sunday Mar 31, 2013 #

Stretching 10:00 [0]

With stick. After bussing and short 150m walk to startbarely time for any warm up. Did someon the spot jumps etc.

Orienteering race (Cold Ash) 1:24:03 **** 10.76 km (7:49 / km) +200m 7:09 / km
spiked:19/21c

Cold ash, by name and by nature- just plain old chilly today again. A so-so run again, some parts better and a couple worse. More technical and slower running terrain than day 2. Overall classic British woodland orienteering which I enjoyed. No warm up so started conservatively which was good in the technical terrain- fen-like with ditches brashings etc. Botched #8 dropping 6:30 due to complacency and guessing at the map- first approach missed by 20m getting drawn to anothercontrol, then lost the plot untili finally relocated - my control was on edge of vegetation boundary and not on cleared area. Classic BP error here. Mid race was smooth, then blew control #17- a small knoll. Going to blame the map on this one as it was nestled within a large clump of rhododendrons- these are generally marked as green on the map; anyhow about 3:30 there. So 10 mins down for the day, without which would have given me a reasonable placing. Last few controls I was running better and getting splits in top 10, including acing finishing split- small consolation right there :) SL= 8.5/21C Finished in top half of field (59) on day and overall. Good experience and really did like the day 3 course, with its shorter techncial legs middle distance feel and longer legs to mix things up. Surprisingly did not get bored.

C • Cold Ash 2

Saturday Mar 30, 2013 #

Note

Walking 30:00 [1] 2.75 km (10:55 / km)

To and from parking to finish

Jogging warm up/down 7:30 [1] 1.25 km (6:00 / km)

Slightly warmer than yesterday

Orienteering race (JK day 2) 1:16:35 **** 10.66 km (7:11 / km) +380m 6:06 / km
spiked:11/17c

Hambleden on Thames. Nice area, runnable woods but steep; had to walk most of the hills. B effort again, just didn't feel sharp and certainly conservative output running wise. Need to HTFU. OK navigation for the most part, with decent route choices and small misses on 4 controls - mostly in negative features. Two larger misses in middle of race, with plenty of potential for mp's with similar features control locations. One error at end going along wrong path, but caught after 100 m. So about 6:30 dropped. With a bit more effort could hav seen sub 70 but not much more. Winner in 56+ starting to feel my age! One more day to go, so hopefully can sharpen up some. Enjoyed myself though and didn't feel beaten up at end. SL 8.7/17C, 79/139.

C • Distance 4

Note

Just noticed that Garmin distance was 10.66; uncanny given Magna Carta was signed just down river in 1066.

Friday Mar 29, 2013 #

Event: JK 2013

Jogging warm up/down (Warm up 1) 10:00 [2] 2.0 km (5:00 / km)

Before sprint

Stretching 15:00 [0]

Legs and hips with roller and stick.

Jogging warm up/down (Warm up 2) 12:00 [2] 2.0 km (6:00 / km)

Staying warm with drills.

Orienteering race (White knights sprint) 14:17 **** 2.85 km (5:01 / km) +15m 4:53 / km
spiked:14/15c

Took it steady, not really getting into top gear- never really got warm! Overall B run with a couple of problems. First was unfamiliarity with EMIT system- have the old type that doesn't visually register code. So punched the first control twice, going back 10 m to re punch and double punched the second, looking for LED flash but no audible beep. Needn't have worried as card also takes pin indent when pressed down- however certainly not speed punching- so 30 secs there. One error, turned too soon and got on wrong side of building for #11- extra 120m and 45sec. So 1:15 dropped, otherwise route choice around obstacles OK. Winner just under 11 mins, so a couple of minutes off the pace today- need to get back to speed work! A fun and legit sprint course with traps around the buildings and no go zones- BTW was well marshaled. Anyhow EMIT sorted for next 2 days. SL= 1.8/15c 58/138.

C • Emit 2

Thursday Mar 28, 2013 #

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

Along the Backs, through ClareCollege. Easy stroll.

Walking (Map walk) 36:00 [1] 3.0 km (12:00 / km) +90m 10:26 / km

Wendover woods, classic Chilterns terrain; Beech forests, steep but open/runnable. Lunch at Cafe in the Woods. Interesting Forestry Commission area.

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

Another quick stretch of the legs.

Wednesday Mar 27, 2013 #

Walking 1:30:00 [1] 7.2 km (12:30 / km)

Day trip to London, meet with Mandarins of Whitehall, then touristing. Distance from gmaps, but time a guess.

Stretching 10:00 [0]

Tired feet.

Tuesday Mar 26, 2013 #

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

Around town

Running intervals (Treadmill) 30:08 6.0 km (5:01 / km) +60m 4:47 / km
max:153

1k warm up and down and in between ~4k of alt. 1 min @ 4m/k min (250m) with 1 min jog @ 6m/k. Felt OK, if a bit JL'd and HR said OK.

Stretching 10:00 [0]

Legs and hip drills.

Monday Mar 25, 2013 #

Jogging (Treadmill) 26:47 [2] 5.0 km (5:21 / km) +50m 5:06 / km

Easy recovery type effort.

Stretching 10:00 [1]

Static stretching no roller :(

Note

Britain grinding to a halt (again) with snow. Zero deg C here today. Makes you wish for home :)

Erging (Concept 2) 15:35 3.6 km (4:20 / km)

In lieu of swim decided to try this erging biz. Played around a bit with a warm up, resistance seemed too light, so upped it then went for a 2000m spin in 8:05 Could have broken 8 mins with a bit better pacing and effort early on. May try this again.

Sunday Mar 24, 2013 #

Note

Arrived in one piece- always nice- after delays due to overloaded plane (fuel+people+cargo=edge of performance). Anyhow slow climb out of MSP and somewhat heavy landing at LHR.
Wintry landscape with 1-2" snow accumulation in midlands. Snowy flanks along the Cam. Daffs all in full bloom. Yeah spring is here!

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

Shaken the legs out.

Swimming (BS laps) 15:01 [2] 0.64 km (23:28 / km)

More hydro therapy.

Saturday Mar 23, 2013 #

Orienteering 52:28 [2] *** 5.2 km (10:05 / km) +80m 9:22 / km
spiked:12/14c

O training thanks to MNOC at Hyland park with permission to run on ski trails. Thanks to Ian, Pete, Tom, Biz and others for putting on. Did the:
Contour O (1.5k, 5C; 15:08, 1.6k)
Memory O (1.5k, 6C; 18:40, 1.6k) then forgot I'd done it :)
Window O (1.6k, 3C; 16:04, 1.6k)
Focused on a number of basics including simplification (which these exercises forced anyhow), attackpoint ID and stayed pretty accurate by just plodding along (through 8" of softening snow).
Good tune up. And it's snowing in the UK at present!

Note

Back to packing, ready for tonites departure.

Friday Mar 22, 2013 #

XC ski (Classic) 40:58 [2] 8.0 km (5:07 / km) +110m 4:47 / km

Warm and sunny. Tracks worn and glide was "sucky" (needed some softer wax and structure) - but very pleasant nonetheless. Skate deck looked good.

Thursday Mar 21, 2013 #

Note

Slow to go - daylight saving time seems to have my bioclock still out of sync - get to "enjoy" another spring forward in the UK.
Planning on speed today - 300 or 400m intervals depending on energy levels later.

Note

Just over a week away. JK details posted: (D/H/C)
Day 1 M55 course 7 1.8/15/15
Day 2 M55L course 15 8.7/380/17
Day 3 M55L course 15 8.4/200/21
Length of courses suggests open runnable woods.
EMIT training (video) done :)

C • Woods 2

Walking 34:00 [1] 3.5 km (9:43 / km)

Some warmth in the sun today.

Jogging warm up/down (treadmill) 17:30 [2] 3.0 km (5:50 / km) +30m 5:33 / km

Mid afternoon escape to gym.

Running intervals (treadmill) 21:07 4.4 km (4:48 / km) +44m 4:34 / km
max:158

1 min on 1 min float- pushing the boundaries ever so gently. Target 5k pace around 6:15 with 10 work periods covering 250-260m per int. Did not feel particularly taxing, HR falling below 140 at end of float; can start to push harder.

Stretching 15:00 [0]

Legs with roller and hip drills. Not to be neglected!
Then back to work.

Wednesday Mar 20, 2013 #

Note

PPP state (post plantar paranoia) sems to be fading. However will remain diligent with foot stretching and not overdoing speed ramp at present.

And....first day of Spring :)

C • Foot massager 2

Walking 25:00 [1] 2.5 km (10:00 / km)
weight:63.5kg

Beautiful but cold spring day.

Jogging warm up/down (Treadmill) 17:16 [2] 3.2 km (5:24 / km)

Before strength

Strength 55:00 [3]

All legs tonite, mostly plyos. 4 sets in sequence without breaks of box jumps (both feet), skip jumps, split jumps, single leg jumps, squat jumps with weight and slide lunges

Stretching 15:00 [0]

Legs with roller and trainer assisted.

Tuesday Mar 19, 2013 #

Walking 23:00 [1] 2.1 km (10:57 / km)

LT outing with wind chill brr....

Jogging warm up/down (Treadmill) 16:30 [2] 3.2 km (5:09 / km) +32m 4:55 / km

Before and after tempo ints. with 5x100 strides at 6m/m to loosen up.

Running intervals (Treadmill) 19:46 4.0 km (4:57 / km) +40m 4:42 / km

Tempo as 4x800m starting every 5 mins with jog between (1:30ish). Goal was to not get injured rather than push into zone 4. Wore my Brooks Cadence with yellow superfeet inserts. Felt comfortably hard and could have done more and/or faster. Leave that for another day. Aimed for around 5k pace with slight increments in pace on each one. Went as follows: 3:29, 3:27, 3:25, 3:23.

Stretching 10:00 [0]

Legs with roller and hip exes.

Monday Mar 18, 2013 #

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

Stopped snowing, but blowy - cutting fresh tracks.

Strength (Snow shoveling ) 15:00 [1]
(rest day)

Enough for a recovery day.

Sunday Mar 17, 2013 #

Running long (Treadmill ) 1:00:32 11.0 km (5:30 / km) +110m 5:14 / km
ahr:135 max:158

A long run (planned for an hour) and first since NAOC and foot problems. Good confidence builder and aimed for Daniels pace +/- 9 m / m. Started slow and made it progressive. Miles in: 9:18, 8:56, 8:57, 8:56, 8:52, 8:37, 6:45 for last 1.4k.

Stretching 15:00 [0]

Legs and feet with roller, them hip exs.
post run weight = 140.0# = target zone pre run.

Note

Hopefully foot will hold up, so time to plan for next 3 months;
1. base build
2. 5k shape
3. track shape for 800m (focusing on this again and goals are; attain AA std = sub 2:25 and stretch sub 2:20)

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

Sunny but chill.

Saturday Mar 16, 2013 #

Walking 30:00 [1] 2.75 km (10:55 / km)

Sunny day, snow melting fast.

XC ski (skate) 37:43 [2] 9.0 km (4:11 / km) +135m 3:54 / km

Trails at French - getting a bit icy in places. Started with some np and did some dp over the meadow sections that wrere slick.

XC ski (classic) 14:35 [2] 3.0 km (4:52 / km) +45m 4:31 / km

Tracks getting worm and slick.

Note

Micro-cycle plan for next 14 days:
Sun long run
Mon recovery run + core
Tues tempo
Wed easy plus strength
Th Intervals
Fri easy + core
Sat O training +fly
Sun arrive + walk/swim jetlag recovery
Mon easy run
Tue tempo
Wed swim + core
Thurs easy/rest
Fri JK Sprint O
Sa Long O
Sun JK long O

Friday Mar 15, 2013 #

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

10 mins before and 5 after intervals

Running intervals (treadmill) 21:00 4.25 km (4:56 / km) +43m 4:42 / km
max:158

10x1 min at nominal T pace (6:40 pace; but not T effort) with 1 min float between (jog) as a prelude to getting back to speed work now that foot appears fully healed and ski season is almost over.

Strength (core) 10:00 [2]

Hips with 15# ankle weights and abs including reaches and Russian twists with 14# ball.

Stretching 8:00 [1]

With foam roller.

Walking 17:00 [1] 1.6 km (10:37 / km)
weight:63.9kg

Taking advantage of daylight saving

Thursday Mar 14, 2013 #

Walking 37:00 [1] 3.5 km (10:34 / km)
weight:63.9kg (rest day)

Gorgeous spring-like day - warm and a sprinkling of fresh snow- melting fast though.

Note

Gotta say this guy is still my hero.
http://www.youtube.com/watch?v=FktMJWzpqHg

Wednesday Mar 13, 2013 #

Walking 28:00 [1] 3.0 km (9:20 / km)

LT break.

Jogging warm up/down (treadmill) 13:15 [2] 2.5 km (5:18 / km) +25m 5:03 / km

progression w/u

Strength 1:00:00 [3]

Hips then abs, followed by endurance sets of squat thrusts and squat jumps (60sec each 2 sets; 46, 37). Man are those tough! Followed by hams, arms and shoulders.

Stretching 15:00 [1]

Roller and trainer assisted.

Tuesday Mar 12, 2013 #

Walking 25:00 [2] 2.5 km (10:00 / km)

Wind chill noticeable.

Jogging (Treadmill) 32:20 5.6 km (5:46 / km) +160m 5:03 / km
max:150

Hill workout modified. Warm up then 5 mins at 2,4,6 % then back down for 5 km then cool down. All at sub threshold.
Could this be a treadmill simulation of a green level O race?

Monday Mar 11, 2013 #

Note

Late arrival back last night after delays and equipment failure, manged to squeeze onto last plane out of KC. Met Phil B's sister Andrea, waiting for same plane. Small world!

C • delays 2

Jogging warm up/down (treadmill) 11:20 [1] 2.0 km (5:40 / km) +20m 5:24 / km

Easy day for some core, but warm up the body first.

Strength (core) 15:00 [2]

Abs and hips, planks to finish.

Stretching 5:00 [0]

Legs with roller. No injuries or sore spots which is good.
General condition good, however need to get back into zone 5 with running.

Sunday Mar 10, 2013 #

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

Up to start and around with drills and stretching

Orienteering race (Green y day 2) 50:15 *** 6.44 km (7:48 / km) +150m 6:59 / km
spiked:14/16c

Steady with a couple of bobbles (1:30 maybe), on a technically easy course- just no running legs today- probably just lack of running conditioning lately. 2nd on day and overall- Rick B had good legs on this runners course. SL=5.7k.

Note

Now to focus on the JK in 2 weeks, with classic woodland orienteering and pits/depressions- seems like plenty of trail options for route choice based on old maps

C • JK 2

Day 2 - Green Y - Splits

Saturday Mar 9, 2013 #

Event: 2013 IS IC Championships

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

Jog to start plus some drills and stretching.

Orienteering race (Green Y) 44:57 *** 6.2 km (7:15 / km) +150m 6:28 / km
spiked:12/14c

Steady and uneventful run, perhaps too cautious but no big misses. Maybe 1-2 mins from hesitations, 2 small misses (#5 and #8) and route choice 8-9. Fun course and woods but not overly technical. SL 5.4 and best time on green 43:20ish by Rick B.

Day 1 - Green Y - Splits

Friday Mar 8, 2013 #

Walking warm up/down (Map walk) 33:00 [1] 2.7 km (12:13 / km) +75m 10:44 / km
(rest day)

Model event area, getting a feel for map and terrain- with wet feet!

Thursday Mar 7, 2013 #

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

Staying loose and trudging through new snow breaking trail.

XC ski (classic) 28:08 [2] 5.4 km (5:13 / km) +90m 4:49 / km

Easy ski over great groomed tracks at French - fresh air value!

Wednesday Mar 6, 2013 #

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

On roads for this one

Jogging warm up/down (treadmill) 17:23 [2] 3.5 km (4:58 / km) +30m 4:46 / km

Usual slow start and increasing speed from 6 up to 4:30 min/k pace

Strength 35:00 [2]

Shorter easier session tonite as part of taper. Plyos with box jumps 3x12, high box both feet, low box one foot with arm /shoulder work interspersed, then box skips front and side with rows and push ups. Plus sundry other leg and shoulder work.

Stretching 20:00 [0]

Extended session, trainer assisted and roller.

Note

PFW
Th ski
Friday easy warm up type run

Tuesday Mar 5, 2013 #

Note
(rest day)

Meeting day, travel day and heading back to another good 8" white stuff plus travel delays. No w/o today.

Monday Mar 4, 2013 #

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

Through snowy woods on a wintry day....
Contemplated snow shoes, however no need.

Jogging (Treadmill) 24:19 5.0 km (4:52 / km) +50m 4:38 / km

Started slow and gradually sped up, ending at 6:40 pace. Felt OK.

Walking 12:00 [1] 1.2 km (10:00 / km)

To and from restaurant for dinner. Lots of options these days in Silver Springs MD.

Strength warm up/down 10:00 [2]

Hips and abs.

Jogging warm up/down (Treadmill) 5:40 [2] 1.0 km (5:40 / km)

And a bit to ease down.

Sunday Mar 3, 2013 #

XC ski (Skate) 1:04:10 16.0 km (4:01 / km) +230m 3:44 / km

Another fantastic day, this time at Elm Creek and everything groomed beautifully. Threw a bit more np in for technique dev. Could have spent another hour out there, but sadly work to be done (as in script for public hearing in DC, tax time and hair cut). Oh well maybe later at French if I can get everything done.

Walking 29:00 [1] 2.7 km (10:44 / km)

Getting glazed and slippery. Need new snow- oh yeah tomorrow and I'm trying to get to DC!

C • DC 2

Saturday Mar 2, 2013 #

XC ski warm up/down (Skate) 13:22 [2] 2.5 km (5:21 / km) +40m 4:57 / km

NP warm up

XC ski (Skate) 33:38 [3] 8.5 km (3:57 / km) +130m 3:41 / km

Gorgreous day - 18F with clearblue sky, and around the trails at French. Skate deck pretty fast but could have used some new glide wax.

XC ski warm up/down (Classic) 14:42 [2] 3.0 km (4:54 / km) +45m 4:33 / km

And a change of gear to wind down and get an hour in.

Walking 32:00 [1] 2.75 km (11:38 / km)

Feels almost like spring.

Friday Mar 1, 2013 #

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

Bright and sunny (like me:)

Note

C • Impressive. 2

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