Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 31 days ending Jan 31, 2014:

activity	#	time	miles		km		+m
Walking	21	9:47:30	38.37	(15:19)	61.75	(9:31)	52
Strength	13	8:35:00
XC ski	12	8:31:21	68.62	(7:27)	110.44	(4:38)	1850
Jogging	7	1:50:36	12.18	(9:05)	19.61	(5:38)	196
Stretching	13	1:44:00
Running	6	1:29:36	12.51	(7:10)	20.13	(4:27)	200
Spin	4	1:03:53	24.58	(2:36)	39.55	(1:37)
Massage	1	1:00:00
Erging	4	52:42	7.46	(7:04)	12.0	(4:24)
Trail running	1	18:05	1.99	(9:06)	3.2	(5:39)	40
Total	29	35:12:43	165.71		266.68		2338
[1-5]	29	34:12:43

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Friday Jan 31, 2014 #

Note
(rest day)

Gave in and bought a snow blower today. So that guarantees no more snow this winter and hopefully spring comes in March :)

C • Great Workout Schedule! 2

Thursday Jan 30, 2014 #

Strength (Shoveling) 30:00 [2]

6" and running out of places to stick it.

C • Places to stick it 2

Erging warm up/down 15:00 [2] 3.5 km (4:17 / km)

Getting loose

Strength 1:00:00 [3]

Kinda went into a zone tonite. 4 rots.x 3 sets x10 reps x triplets legs/arms /core. Have to remember exactly what I did but something like:
Back squats 75#
Squat jumps
Dead bugs
Inclined rows
Upright rows 50#)
Superman (2min)
Walking lunges (25#)
Split squat jumps (20)
Ab roller (20)
Push ups with 4 count
Flys (50)
SL bridges on bosu (1min)

Stretching 12:00 [1]

Legs with roller- a few kinks to iron out.

Wednesday Jan 29, 2014 #

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

Tropical heat wave? Maybe not- at least it was a balmy +20F.
Note to diary " I wil ski today :)"

XC ski (Skate) 33:10 8.0 km (4:09 / km) +155m 3:47 / km

Quick ski, quick change and out to a biz dinner. Mild conditions, tracks good shape so very enjoyable. 2k warm up drills then 6 km loop (23).

Tuesday Jan 28, 2014 #

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

Getting used to sub zero: only -8F today and my colleagues think I'm crazy.

Jogging warm up/down (Treadmill) 16:00 [2] 2.8 km (5:43 / km) +28m 5:27 / km

Before and after intervals with 5x20 sec strides.

Running intervals (Treadmill) 10:34 2.8 km (3:46 / km) +28m 3:36 / km

Plan was 10 mins of VO2/speed work as 3x2min, 3x1min, 3x30secs with equal interval walk/jog recovery between. Tread at 1% grade. Did some strides before, but should get back into doing drills. Anyhow went as follows:
2 min work 510m (6:22 pace)
1 min work 260m (6:15)
30s work 160m (5:00 = max V for tread)
Added a few secs on last one to round out distance.

Walking warm up/down 10:00 [2] 1.2 km (8:20 / km) +12m 7:56 / km

Recovery bits.

Stretching 10:00 [1]

Extended session with roller after.

Monday Jan 27, 2014 #

Walking 23:00 [1] 2.5 km (9:12 / km)

Cold at -5F, but actually nicer than yesterday. Stayed to roads/plowed paths.

Jogging warm up/down (Treadmill) 22:00 4.0 km (5:30 / km) +40m 5:14 / km

2k before and 2 after tempo effort.

Running tempo (Treadmill) 13:02 3.0 km (4:21 / km) +30m 4:08 / km

Tempo effort 3 k sandwiched between.

Stretching 6:00 [1]

Legs with roller

Sunday Jan 26, 2014 #

XC ski (Skate) 31:34 [3] 6.4 km (4:56 / km) +135m 4:28 / km

Sucky slow day. Warmer than yesterday (15F) but windy and overcast. New snow.Tracks wind blown and like sandpaper. Short ski then called it quits.

Strength (Shoveling) 30:00 [1]

And another 2 or so inches to clear. After street plow and wind , a second pass was necessary.

Saturday Jan 25, 2014 #

Strength (Shoveling ) 18:00 [1]

About 2" overnight.

XC ski (Classic) 50:38 9.8 km (5:10 / km) +165m 4:46 / km

Sunny but cold 5F day. Tracks in OK shape 50:50 with spindrift filled on the meadows and exposed parts- grip (skintecs) and glide (CH3) fine on cleared tracks and like sandpaper otherwise.

Friday Jan 24, 2014 #

Note
(rest day)

Amongst many questions to ponder today- do I ski or run ?
Well it was a moot point as work conspired, followed by snowy commute I lacked the desire to go out under lights.

C • In case of doubt ... 2

Walking 21:00 [1] 2.4 km (8:45 / km)

Quick outing - mild at 31F

Thursday Jan 23, 2014 #

Note
(rest day)

Only -18F today, so LT walk may not be on. Otherwise an adjusted schedule with rest today on account of attending the Twins Diaamond awards- to benefit U of M medical research. Anyhow my annual opportunity to have baseball explained to me and in return wax eloquent on Cricket and Aussie supremacy in that sport.

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

Frigid out (-8F, -20C) but blue skies, so felt OK- a little facial burn but no other ill effects.

Note

Feeling more peppy/springy in the legs and feet - eg plyos last night and getting nback to Oct 2012 feeling.

Wednesday Jan 22, 2014 #

Strength (Shovelling) 10:00 [1]

1" was all we got. Quick job to clear.

Walking 23:00 [1] 2.5 km (9:12 / km)

Not as cold as I thought it might be at 0F, some wind chill on way back - pondered treading in the footsteps of Ernest Shackleton.

Spin warm up/down 10:00 [2] 6.4 km (1:34 / km)

Short leg loosener-upper.

Erging warm up/down 13:39 [2] 3.0 km (4:33 / km)

Gradual speed up- finding I like erging to engage core and arms before strength.

Strength 1:00:00 [3]

Solid session, good tempo of 4 rots. x3x 10x triplets (arms, core, plyos). As I recall:
Squat jumps
Wall sits (3min)
Weighted SLRDL
Chin ups
Hanging rows
Push ups
Battle rope
Med ball slams
Split lunges
TRX ( knee tucks, min climbers, peaks)
Dead bug
Russian twist (25#)

Stretching 10:00 [1]

Legs with roller

Tuesday Jan 21, 2014 #

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

Old route, no plodding. -2F and seemd warm!

Jogging warm up/down (Treadmill) 16:45 [2] 3.0 km (5:35 / km) +30m 5:19 / km

Two km before with 5x30 sec accelerations thrown in and 1km after intervals

Running intervals (Treadmill) 17:50 3.6 km (4:57 / km) +36m 4:43 / km

Getting back to the speed curve. Plan was 8x200m with 200m jog recovery (1:20). Started at 5:22 pace (40-41) for first few and finished at 38-39 (5:06). Did one more than planned (38). Felt strong and fluid and not at full out sprint; around 85% max.
41, 41, 40, 40, 39, 39, 39, 38, 38

Stretching 10:00 [1]

Legs with roller

Monday Jan 20, 2014 #

Walking 33:00 4.0 km (8:15 / km) +40m 7:51 / km

New exploration towards Fish lake. Heavy going underfoot.

Spin warm up/down 20:00 [2] 12.15 km (1:39 / km)

Easy effort

Strength (Core) 10:00 [2]

Abs and planks.

Stretching 6:00 [1]

Legs with roller

Note

Almost done

C • Cool map 9

Sunday Jan 19, 2014 #

Walking 40:00 [1] 3.0 km (13:20 / km)

Gorgeous day. Snowdrifts held particular fascination, so some procrastination regarding forward movement.

XC ski (Skate) 59:31 13.5 km (4:25 / km) +190m 4:07 / km

Beautiful sunny day, skate deck fairly soft and 32F, so went with my ST Atomics with LF8 (shorter than the HT ones which overall seem to run better for me). Did some drill and no pole, then around the main loops: had to work at it to keep momentum going in the slowish conditions. May go out again later.

Saturday Jan 18, 2014 #

Strength (Shoveling ) 30:00 [2]

5" fluffy white stuff. 30 mins is a conservative estimate. Uff da!

XC ski (Classic) 50:44 9.6 km (5:17 / km) +165m 4:52 / km

Freshly groomed trails at French. LF6 gave reasonable glide for new snow and 20F.

Friday Jan 17, 2014 #

Walking 23:00 [1] 2.5 km (9:12 / km)
(rest day)

Stayed on the roads today- cold but sunny invigorating.

Thursday Jan 16, 2014 #

Strength (Shovelling) 12:00 [1]

It seems that winter has officially started in MN.

Walking 25:00 2.75 km (9:05 / km)

A cruel wind today with spindrift. Heavy going on the trails- could have used snow shoes

Spin warm up/down 13:40 [2] 8.0 km (1:43 / km)

Easy effort

Strength 1:00:00 [3]

Lower volume session tonite with 4 rotations x 3 setsx10reps of triplets (upper, lower, plyos) then 10 mins core at end.

Stretching 10:00 [1]

Legs with roller

Wednesday Jan 15, 2014 #

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

Not bad out- less windy, blue skies so cold and fresh.

Massage 1:00:00 [0]

Might finally have found a sports massage therapist in the TC. No major issues other than knotty elev. scapula (stress/ keyboard height) and tight Tib. Ants (skate skiing). Otherwise loosened up well.
Note to self; if I won the lottery I would have a weekly massage, buy an anti-gravity treadmill and have a running coach as well as conditioning trainer. Oh well we can all dream.

Jogging warm up/down (Treadmill) 17:00 [2] 3.0 km (5:40 / km) +30m 5:24 / km

Mile before and a bit after.

Running intervals (Treadmill) 5:53 1.6 km (3:41 / km) +16m 3:30 / km

Re-entry to some speed work. Plan was a modest 4x 400 around 6m/m pace and 1% grade with 200m walk jog recovery between.
88 (1:45)
89 (1:45)
88 (1:46)
88
And done- been a while and so felt good mentally. Kept a relaxed motion and while it started to feel like zone 4 on the last interval, HR was 156- so borderline threshold for me.

Stretching 5:00 [1]

Legs with roller.

Strength (Shovelling) 12:00 [1]

Quick scrape, 1" lite stuff.

Walking warm up/down (Treadmill) 6:30 [1] 0.8 km (8:07 / km)

Final cool down at end of int session.

Tuesday Jan 14, 2014 #

Strength (shovelling) 30:00 [2]

Another 4" from an overnight clipper- at least it will freshen things up. Log this stuff, so at least I have a record to interrogate why my body feels like _ _ _ _ at the end of the week :)

Walking 28:00 2.75 km (10:11 / km)

Fresh snow, drifting 20F with wind, made for an interesting walk. Stayed with the roads for the most part.

XC ski (Classic) 29:13 [2] 5.2 km (5:37 / km) +60m 5:19 / km

Fresh snow, groomed trails felt like classic. Easy lope under lights at French. Very satisfying.

Monday Jan 13, 2014 #

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

Blue sky 28F day, crime not to get out.

Jogging warm up/down (Treadmill) 10:00 [2] 1.0 mi (10:00 / mi) +16m 9:32 / mi

Half mile before and half after tempo.

Running tempo (Treadmill) 21:17 3.0 mi (7:06 / mi) +48m 6:46 / mi
ahr:141 max:157

First mile with 5x 30sec surges built in, then steady effort for middle mile in 6:58 and last mile with 30sec surges again. Kept it interesting and maintaining the tempo diet before reengaging speed work. Foot doing OK as well.

Stretching 5:00 [1]

Legs and butt with roller.

Sunday Jan 12, 2014 #

Event: Ski to Beer 5

Walking 30:00 [1] 3.5 km (8:34 / km)

Pretty warm early on +30F
Plans for day disrupted as work intervened.

XC ski (Skate) 31:20 8.0 km (3:55 / km) +155m 3:34 / km

Late, quick ski. Skate deck in remarkably good shape. Good glide on LF 10.

Saturday Jan 11, 2014 #

Walking 30:00 [1] 2.5 km (12:00 / km)

Mild temps again at 25F, meandering effort to offset canine cabin fever.

XC ski (Skate) 45:12 11.0 km (4:07 / km) +95m 3:56 / km

At Wirth for something different (OK I turned up for ski to beer a day early:)
Deck pretty cut up and in need of grooming. Apparently a race earlier in the day. Otherwise conditions pleasant at 30F and a bit of sun. 38F forecast tomorrow so that will suck.

C • yeah, its on sunday this ye... 2

Friday Jan 10, 2014 #

Note
(rest day)

Nada zip today. Wall to wall planning sessions.

Thursday Jan 9, 2014 #

Walking 24:00 [1] 2.75 km (8:44 / km)

Warmer but not as pleasant as yesterday- more wind less sun.

Erging warm up/down 11:02 [2] 2.5 km (4:25 / km)

Good shoulder warm up

Strength 1:00:00 [3]

Another superset routine. 4 rotations with 5 setsx5-10 reps x triplets (legs, arms/shoulders, plyos) then 10 mins core at end. Got through it somewhat easier than last week. The deadlifts (95#x5x10) got me a bit fatigued which made the supermans tough. Trying to remember as follows:
Deep (back) squats (95#)
Walking lunges with 50#
Push ups
Inverted rows
SLRDLs on balance board
Single leg squat jumps
Deadlifts (95#)
Cleans (to reset the bar)
Burpees with push up
Jumping mat (NSEW 30sec) fast feet together.
Deadbug
Superman (90sec)
Russian twist (25#)

Stretching 10:00 [1]

Legs with roller

Wednesday Jan 8, 2014 #

Walking 35:00 [1] 3.75 km (9:20 / km)

Can't beat a sunny day - feels warm even at 0F

Note

A concept that many APers are already onto. Anyhow a pretty good synopsis of the Digital Health age.
http://www.youtube.com/watch?feature=player_embedd...

XC ski (Skate) 37:13 8.25 km (4:31 / km) +180m 4:04 / km

Twilight ski. 2.25k warm up mostly no poles then 6k loop (26) taking in Skyline trail. Skate deck really hard, with major tram tracks - not much glide and had to herringbone up the first steep pitch- somewhat hairy downhilling. Temps around -2F. Developed an encrusticled hirsute mask.

Tuesday Jan 7, 2014 #

Note

Going to be balmy today with high of 1F. No excuse for LT walk- just cant get any other takers!
WOTD: hyperborean

Walking 27:30 [1] 3.0 km (9:10 / km)

Gorgeous blue sky northern day with temp around 0F. Good traction on walking trails and got a bit of a sweat up under the layers.

Spin warm up/down 20:13 [2] 13.0 km (1:33 / km)

Easy spin, avg 120W

Erging 13:01 3.0 km (4:20 / km)

And a bit of fun on the CP2, progression row:4:40, 4:20 and 4:00 per km.

Stretching 5:00 [1]

Legs with roller

Monday Jan 6, 2014 #

Note

Cold enough this am at -21F, although the dogs seem OK in it for short periods- have to watch for frostbitten paws though.
Will be indoors at the gym for me today!

Jogging warm up/down (Treadmill) 13:36 [2] 2.4 km (5:40 / km) +24m 5:24 / km

Gradual ramp up before tempo and a bit after.

Running tempo (Treadmill) 21:00 4.3 km (4:53 / km) +42m 4:39 / km

Plan was 10x1 min on and 1 min jog between (1% grade). Started at 6:40 pace, last couple a bit faster and then added #11 at 6 min/ml.

Strength (Core) 10:00 [2]

Ab crunches, dead ants and planks.

Stretching 5:00 [1]

Legs with roller

Sunday Jan 5, 2014 #

XC ski (Skate) 36:34 8.2 km (4:28 / km) +155m 4:04 / km

Frigid cold (-10F) but sunny. Put cold boots on and got cold toes (duh). Face froze but didn't lose feeling. Short 2.2 km drills with no poles then 6km loop (24). Deck very firm and not quite as fast as yesterday-teeth grinding noises on contact. And we do this .... Because?

Note

My sister emailed me from Perth- sitting by the pool in 30C (86F) balmy cloudless skies weather. Our max temp tomorrow in the TC will be -25C with windchill down to -45C. Schools closed! Now can I get a day off work? nope and why bother, you gotta be crazy to go skiing when it's that cold.

Saturday Jan 4, 2014 #

XC ski (Classic) 40:22 8.0 km (5:03 / km) +155m 4:36 / km

Sunny day and mild temps (well 13F), with decent grooming made for a pleasant outing. Planned on an hour and started with some classic.

XC ski (Skate) 20:50 5.25 km (3:58 / km) +90m 3:39 / km

Skate deck looked really good, firm with a light dusting on top. Enjoyable skate with minimal effort required.

Strength (Shoveling) 18:00 [1]

Overnight precip - icy stuff, had to clear and make a path to back door to get trash cans out to the street. Delts a bit sore after Thursdays chin-ups and thrusters.

Friday Jan 3, 2014 #

Note

Going to be balmy in the TCs today - a high of 22F forecast (with freezing drizzle apparently). So, bit the bullet, and booked a spring break in FL end of Feb :)

C • good plan 2

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

Snowy LT walk - glad I have overpants and parka.

Trail running 18:05 [3] 3.2 km (5:39 / km) +40m 5:19 / km

Snowy backtrails at French. Someone had kindly gone over with snow shoes. Had spike crosses on, so reasonable traction. Short outing around dusk.

Thursday Jan 2, 2014 #

Walking 31:00 [1] 3.2 km (9:41 / km)

Day 1 reentry, so a quick escape to the frozen wetlands, to adjust mental state :)

Jogging warm up/down 15:15 [2] 2.8 km (5:27 / km) +28m 5:11 / km

Remembering the running legs

Strength 1:05:00 [3]

A grind it out session of 4 rotations 5 sets of 5-10 reps of triplets (legs/arms/plyos). Squats, lunges, thrusters, chin ups, dead lifts, rows, quick feet ladders etc then 10 mins of core to finish.

C • this is quite the routine f... 4

Stretching 10:00 [1]

Legs with roller

Wednesday Jan 1, 2014 #

XC ski (Skate) 45:00 9.24 km (4:52 / km) +150m 4:30 / km

Slow conditions, trails reasonably well groomed and temp hovering around 0F. 3k no poles to get he legs warmed up. Beard and hat ice-crusted!

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