Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 31 days ending Oct 31, 2013:

	activity	#	time	miles		km		+m
	Walking	22	10:32:45	41.14	(15:23)	66.21	(9:33)	148
	Strength	12	9:49:00
	Orienteering	3	3:06:03	12.54	(14:50)	20.18	(9:13)	250	25 /	40c	62%
	Trail running	4	2:15:51	15.84	(8:34)	25.5	(5:20)	305
	Running	6	2:05:20	16.9	(7:25)	27.2	(4:36)	294
	Jogging	9	1:59:30	12.68	(9:26)	20.4	(5:51)	132
	Spin	5	1:24:40	31.07	(2:44)	50.0	(1:42)
	Stretching	10	1:17:00
	Swimming	2	25:25	0.73	(34:49)	1.17	(21:38)
	MTB	1	20:00	4.72	(4:14)	7.6	(2:38)	100
	Total	29	33:15:34	135.62		218.26		1229	25 /	40c	62%
	[1-5]	29	33:10:34
averages - sleep:6.8 weight:63.8kg

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Thursday Oct 31, 2013 #

Note

Am following doctors orders today by not increasing intra-abdominal pressure for another 24 hours, so no lifting tonite.
Otherwise abdo CT was good news- small hepatic hemangioma and otherwise just full of s_ _ _

Walking warm up/down (Treadmill) 16:00 [2] 2.16 km (7:24 / km) +108m 5:56 / km

Decided on Drs orders (mine) not to run. Instead cranked up the T to 5% and 5mph. Got the pulse up to 130.

Strength 1:00:00 [2]

Basically a core, abs, upper body routine with balance elements on bosu ball. Good variety.

Stretching 10:00 [1]

Legs with roller.

Wednesday Oct 30, 2013 #

Note

Proceedure day and a preemptive warning from Florence Nightingale (aka Nurse Ratchett) to be a model patient- some hope of that!

Note

Had a wonderful conversation with a former Navy Seal (GW2) on leadership and contingency planning, especially wrt planning and executing on a mission and key roles and responsibilities defined for success while minimizing attrition; definitely applicable to the biz world.
So, multi-track processing of set up, execution and fall back phase planning, also applies to Orienteering. Some folk parallel process faster and deeper (aka complexity) than others- a skill forged by experience with differential levels of potential/performance. Chess anyone?

Note
(rest day)

Survived and will spare the gory details (TMI), but did score a walk on CT with contrast. "Fun" to be on receiving end of medical care- not.

Tuesday Oct 29, 2013 #

Walking 23:30 [1] 2.7 km (8:42 / km)

LT think time- cold, wet, miserable day. Needed gloves, but forgot them.

Note

Suspect I have captured the gist of this before, anyhow with now 1 year on worth noting for the future- as in things to avoid.

Case history: BP (59 yo competitive runner) Left foot injury.
Post NAOC Oct 2012, first symptoms of PF brought on by too much running purely in minimalist shoes.
Foot ligament strain in spikes running 400 race indoors mid Nov
Full blown PF Nov-Mar. No indoor track at all.
Reinjured left arch (ligamentous tear) tripping off curb (on way to Pub in the UK I might add!) March.
Back to speed work April-June - foot mechanics changed placing more load on outside of foot
Stress fracture left 5th metatarsal - felt pop at 650m of an 800 time trial (at race speed with 600 in 1:41). End of outdoor track season.
July MRI highly suggestive of Stress # head of 5th metatarsal.
Post Aust trip, treated things seriously with 6 weeks walking boot, followed by physio; strengthening then anti-gravity running.
Oct 2013, symptom free, standard trainers and minimal mileage.
Feeling the need for speed, but am I ready yet?

C • Wonderful analysis 6

Jogging warm up/down (Treadmill) 20:00 [2] 3.2 km (6:15 / km) +32m 5:57 / km

Before, between and after cruise intervals at 10 m/m pace

Running intervals 20:33 4.8 km (4:17 / km) +50m 4:04 / km
max:161

More threshold training with u-shaped speed ramp for 1, 2, 3, 4, 4, 3, 2, 1 mins work and 1 min jog recovery between. HR guided, aiming for 155+/- 5 with pace at 4m/k at start, slowing to 4:30 for 4 min cruises, and ending at 4. Distance 4.65 km at 20 mins so added a sprint to finish at 3 miles.

Stretching 7:00 [1]

Legs with roller and building in "easy" planks.

Monday Oct 28, 2013 #

Note
slept:9.0

Sleep cycle almost back to normal. Another chilly MN morn.

Walking 17:00 [1] 1.8 km (9:27 / km)

Sunny but cold Nicollet mall break

Running (Road) 24:43 [3] 5.0 km (4:57 / km) +70m 4:37 / km

Quick outing on the Tarmac as getting dark by the time I got home. 40F out and snow coming!

Sunday Oct 27, 2013 #

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

Mid 30s this am.
Karma Chameleon?

Strength 2:00:00 [1]

Raking, scooping and pushing. Fall clean up- round 2.

Saturday Oct 26, 2013 #

Walking 27:00 [1] 2.5 km (10:48 / km)
slept:9.0

Rugged up with layers.

Trail running (XC) 30:01 5.6 km (5:22 / km) +60m 5:05 / km

French trails and cool out. Slo to go first mile, then loosened up a bit. Hot tub beckoning.

C • Hot tub 4

Friday Oct 25, 2013 #

Note
slept:8.0

Back in the US of A, and a cold Minneapolis morning with ice.

Spin warm up/down 15:27 [2] 10.0 km (1:33 / km)

High cadence to get going for core etc

Strength 45:00 [2]

Easy is routine with abs, then arms and legs (free wts and TRX). Skipped the planks :) but added SLRDL's on the bosu ball for balance.

Note

BTW is a MNOC blue top dropping any (Relay) hints guys?

Thursday Oct 24, 2013 #

Walking 24:30 [1] 2.75 km (8:55 / km)

Quick outing on a dry, going to be a nice day, English morn. College row one more time

Note

Travel day back home. Most business trips blur for me, however this one stood out for a few reasons.
1. Nice to get back to Boston and see my daughter
2. Very pleasant experience at UNOs A meet in NH
3. Some great science being done by my UK based team
4. Visit to Duxford
Posing in front of a MKI Spit, P51 behind, in company of a Bf109 and Zero fighter.

Recently caught posing in MN Blue :)

C • Great science? 3

Wednesday Oct 23, 2013 #

Trail running (XC) 27:42 5.25 km (5:17 / km)

Another grey English day. Slo to go and stiff this am, but rain mostly holding off so out for a classic countryside jaunt. Cows grazing (avoided all cow pats), mud and puddles (speed cross shoes came in handy) mostly through bridle ways and along the canal tow path. Somewhat warm 60F and muggy out. Autumn a few weeks behind here, so not much colour on the trees.
Note, auto-correct tries in vain to correct my English English.

C • Colour, etc. 7

Stretching 5:00 [1]

Legs, especially quads

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

Special trip to RAF Duxford air museum. Battle of Britain stuff (supermarine Spitfire, Hawker Hurricane and Avro Lancaster) plus a smorgasbord of classics at the American Air Museum (Mustang P51, the fortress family B-17, B-29 and B-52). Boys own stuff!

C • Duxford 4

Swimming 10:15 [2] 0.47 km (21:35 / km)

Knees stiff after putzing around, so a short swim to ease things out.

Tuesday Oct 22, 2013 #

Walking 15:00 [1] 1.8 km (8:20 / km)
slept:5.0

Drizzly out

Jogging warm up/down (Treadmill) 16:08 [2] 3.0 km (5:23 / km) +30m 5:07 / km

Dark and wet outside, so hotel gym

Swimming 15:10 [2] 0.7 km (21:40 / km)

Laps BS (boring)

Walking 10:00 [1] 1.2 km (8:20 / km)

Kings, Trinity, St Johns and back

Note

Managed to walk into a plate glass sliding door this evening; stupidity or jet lag stupor- not sure which. Anyhow have a nice bruiser over left eye - more damage than from weekend O. Love the urban jungle.

Stretching 5:00 [1]

Legs and back

Monday Oct 21, 2013 #

Note
slept:3.0 (rest day)

Arr LHR via early flight. Quick spruce up and off to work it is.

Walking 16:00 [1] 1.6 km (10:00 / km)

Quick wander / gander around the old Smithfield meat market EC1

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

Early evening after a gray damp day

Sunday Oct 20, 2013 #

Note

Very pleasant weekend spent with my eldest daughter. Dinner, lunches and Mr fixit man. Great to see her doing well and keeping the house in great shape!

Jogging warm up/down 10:00 [1] 1.6 km (6:15 / km)

Early start and chilly out. Remembered to do the hip drills.

Orienteering race (BD day 2) 1:11:49 ***** 6.13 km (11:43 / km) +80m 11:00 / km
spiked:5/13c

An abundance of caution today and a better effort navigation wise but still lots of bobbles. Squandered about 8 mins from hesitations and being off line, but the good news pretty much stayed in contact and the only overshoot on control 6 I caught reasonably early (continue to have a lot of bother with these short technical legs- underestimate). 30s on 2 looking on wrong boulder, 1 min on 3 getting into wrong bronchiole, 30s on 4 with right hand reentrant, very slow and steady to 5, 3 mins on 6 (ouch off to right and distracted), 2 mins to 11 and 30s aiming off too far (again to right).
Other good news is that foot help up pretty well. Overall 2 days good enough for 2nd in M55; tp who seems to excel in this terrain did it again, with Phil in 3rd. SL 5.2.

C • "Wrong bronchiole" 8

Note

At airport (again) and London bound. In return for having my O gear washed and mailed in, had to undertake the Rorschach test administered by Clinical psych in training. Apparently I am of sound mind and reasonably ! well adjusted personality. Whew, who'd have thunk.

Day 2 - Green X - Splits

Saturday Oct 19, 2013 #

Event: UNO Boulder Dash

Jogging warm up/down 6:00 [1] 1.0 km (6:00 / km)

Warm up,with some hip drills.

Orienteering race (BD day 1) 1:02:16 **** 6.25 km (9:58 / km) +110m 9:09 / km
spiked:9/13c

Beautiful sunny day, nice IPA at the finish, caught up with some old friends and nice woods- all made for a positive experience. Apart from that, so so O, but had fun anyhow. Out of practice with NE terrain, lack of confidence, hesitancies , sloppiness all made for a B run; dropped about 10 mins out there. 1 min off to left at 1, 2 mins on way to 2 by running down track the wrong way, 6 mins at 7 had to relocate back at 6, overshoot at 11 for 1 min. So room for improvement. SL 5.1

Day 1 - Green X - Splits

Friday Oct 18, 2013 #

Strength 1:30:00 [1]

Around 3 hours of yard work, tidying up, getting ready for a NE winter inCarlisle

Thursday Oct 17, 2013 #

Note
(rest day)

Travel day

Walking 24:00 [1] 2.4 km (10:00 / km) +40m 9:14 / km

EOD shake out. Back to old haunts (pre Halloween) and short ramble through Carlisle Pines.

Wednesday Oct 16, 2013 #

Walking 15:00 [1] 1.75 km (8:34 / km)

Rain cleared but Brrr chilly - almost needed hat and gloves.

Note

Getting organized for another Cambridge-Cambridge double, with a detour to Carlisle house and NH O meet on the way. Not sure what to expect experience wise this weekend as have (sadly) become disillusioned by the std A meet ambience- or maybe even O itself. We shall see......

Note

Happy note - those nice people at Delta (currently my favorite airline) have got me TSA precheck status- little things that should help passge through security. Now I really should apply for the Global Entry program.

Spin warm up/down 10:01 [2] 5.0 km (2:00 / km)

Easy spin high cadence

Strength 1:00:00 [2]

Legs, arms and core in supersets. Balance on bosu, battle rope, and the vipr.

Stretching 15:00 [1]

Hip drills and legs with roller

Tuesday Oct 15, 2013 #

Note

Miserable rainy day - so no walkies.

Jogging warm up/down (Treadmill) 12:00 [2] 2.0 km (6:00 / km) +20m 5:43 / km

Plain old miserable outside.

Running intervals (Treadmill) 20:00 4.2 km (4:46 / km) +42m 4:32 / km

Aimed for some threshold work, but nothing too arduous. Plan was 10 x 1 min on @ 6:40 pace with 1 min float between. Target HR 120-160. Cruising comfortably with HR around 150, so upped the pace for last few to 6:22. Will have to push harder to get more zone 4 time.

C • its coming around... 1

Stretching 5:00 [1]

Legs with roller

Monday Oct 14, 2013 #

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

Cold change - chilly

Spin warm up/down (Lemond) 16:08 [2] 10.0 km (1:37 / km)

Keeping loose

Strength 24:00 [2]

Hips, abs and core with leg balance work.

Sunday Oct 13, 2013 #

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

Cool but sunny

Strength 15:00 [2]

Leg exercises with green tb for balance, Pilates ball for gluts and hams.

Trail running (XC) 43:39 8.2 km (5:19 / km) +155m 4:52 / km

Progression run on French trails. Feeling a little tired so didn't push too hard. Miles in 8:55 (wu flatfish), 8:39 (hills), 8:24 (hills), 8:23 (gentle) and 8:15 (flat) and a bit back home.

Note

Since temps were in the mid 50s tried on a new pair of 3/4 length compression tights- kept the knees nice and toasty.

Saturday Oct 12, 2013 #

Event: MNOC Corn Maze

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

Nice Fall day

Strength 25:00 [2]

Raking and picking up

Note
(rest day)

Too much work and feeling heavy legged anyhow.

Friday Oct 11, 2013 #

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

A touch humid and windy

Jogging warm up/down (Treadmill) 10:10 [2] 1.6 km (6:21 / km)

Before and after tempo

Running tempo (Treadmill) 23:15 5.0 km (4:39 / km) +50m 4:26 / km

Ramping from 7:45 to 6 min per mile pace. Last 11/2 miles in 9:40 with last half mile in 3:01 and throttling back. Decent effort.

Thursday Oct 10, 2013 #

Note
weight:63.8kg

141

Walking 25:30 [1] 2.75 km (9:16 / km)

Warm and sunny.

Jogging warm up/down (Treadmill) 15:12 3.0 km (5:04 / km) +30m 4:50 / km

Ramp up warm up

Strength 1:00:00 [3]

Somewhat aerobic circuit with drills, then 2 sets of TRX and plyos. Split squats, squat jumps, pu's, rotations, TRX core with mountain climbers, pikes, bridges etc.Toughest was the skip rope (s)/burpee(b)ladder: 10 s/10b, 20s/10b, 30s etc up to 50s/10b then down again. Needed some H2O half way :)

Stretching 15:00 [1]

Legs with roller and hip drills.

Wednesday Oct 9, 2013 #

Spin warm up/down (Lemond) 25:01 [2] 15.0 km (1:40 / km)

High cadence

Strength 25:00 [2]

Core/legs with foot exes and balance.

Stretching 5:00 [1]

Legs with roller

Tuesday Oct 8, 2013 #

Walking 30:00 [1] 3.2 km (9:22 / km)

Last of the summer wine?

Jogging warm up/down 12:00 [2] 2.0 km (6:00 / km) +20m 5:43 / km

Before and between cruise intervals

Running tempo (Treadmill) 23:04 5.0 km (4:37 / km) +50m 4:24 / km

Plan was 4x5min cruise intervals with 1 min jog recovery plus a bit at end to make up to 5k. Started at a pace I thought would be sub threshold and gradually tweaked up from there. Feels like making progress mentally and physically.

Walking warm up/down 8:00 [1] 0.8 km (10:00 / km)

Easy down at end.

Monday Oct 7, 2013 #

Walking 23:30 [1] 2.4 km (9:47 / km)

Last of the summer days.

MTB 20:00 [2] 7.6 km (2:38 / km) +100m 2:28 / km

Pleasant fall evening with high 50F

Strength 20:00 [2]

Core and abs routine

Sunday Oct 6, 2013 #

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

Feels like Fall is in the air

Trail running (XC) 34:29 6.45 km (5:21 / km) +90m 5:00 / km

Shake out in French, with stop hallway for stretching.

Saturday Oct 5, 2013 #

Event: MNOC Tamarack White Bear Lake

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

Dodging rain showers

Orienteering 51:58 [3] *** 7.8 km (6:40 / km) +60m 6:25 / km
spiked:11/14c

Progressing up to green. Reasonable day between rain. Trick was to avoid a lot of heavy going prairie running by using trail network. Steady run again, dropping a couple of minutes on "easy" controls at end - overrunning on a 1:7500 map basically. SL around 5.5 adjusting for impassable pond / marsh in center of map.

Note

Some interesting route choice options yesterday (PFCs course seemed to make the most of this area). S-1 left vs. right around central lake. Left was shorter and faster- I went right! 3-4 left vs. right around small lake. Left was shorter and faster- I went right! 7-8 left vs. right around large lake. Left was shorter and faster. Finally got one right!

Green - Splits

Friday Oct 4, 2013 #

Spin warm up/down (lemond) 18:03 [2] 10.0 km (1:48 / km)

before strength

Strength 45:00 [2]

Mixed session of lower, upper and core.

Stretching 5:00 [1]

legs with roller

Thursday Oct 3, 2013 #

Walking 19:30 [1] 2.5 km (7:48 / km)

Brisk shake out walk- knee lube- dark out but no rain

Note

WOTW is apparently GAFFLE and derivatives thereof. In verb form seems to symbolize the AP behavioral spectrum of sublime to ridiculous with the pursuit of inane banter somewhere in the middle.

Jogging warm up/down 18:00 [2] 3.0 km (6:00 / km)

Before and between ints.

Running intervals (Treadmill) 13:45 3.2 km (4:18 / km) +32m 4:06 / km

Plan was 8x400m sub threshold with 200m jog recovery. Aimed around 7 pace and went as follows:
1:45 (1:30) 1:44 (1:33) 1:43 (1:27) 1:44 (1:27) 1:43 (1:28) 1:43 (1:29) 1:43 (1:25)1:40

Walking warm up/down 9:15 [1] 1.0 km (9:15 / km)

Winding down

Stretching 5:00 [0]

Legs with roller

Wednesday Oct 2, 2013 #

Note
(rest day)

All day meetings so an excuse for a rest day.

Tuesday Oct 1, 2013 #

Walking 1:34:00 11.0 km (8:33 / km)

Setting and retreiving flags for nav challegne (O map score O and Sat Nav map for classic O - all on Foot-O) oh- metaphor / experiential exercise for "collective accountability" in the foot steps of Lewis and Clarks "Voyage of Discovery". Tiring with interventions and facilitation hats.

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