Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 31 days ending Oct 31, 2014:

	activity	#	time	miles		km		+m
	Walking	26	15:05:00	53.75	(16:50)	86.5	(10:28)
	Strength	11	7:44:00
	Jogging	18	5:21:07	35.47	(9:03)	57.09	(5:37)	528
	Orienteering	3	1:52:09	8.2	(13:40)	13.2	(8:30)	325	23 /	24c	95%
	Trail running	3	1:37:22	11.81	(8:15)	19.0	(5:07)	320
	Stretching	12	1:31:00
	Spin	4	1:03:40	22.99	(2:46)	37.0	(1:43)
	Massage	1	1:00:00
	Running	2	33:07	4.35	(7:37)	7.0	(4:44)	85
	Drills	3	28:00	1.24		2.0
	Track	2	17:02	2.8	(6:05)	4.5	(3:47)
	Total	30	36:32:27	140.61		226.29		1258	23 /	24c	95%
	[1-5]	30	35:32:27
averages - sleep:7

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Friday Oct 31, 2014 #

Walking 34:00 [1] 3.2 km (10:37 / km)
(rest day)

Cold hands - needing gloves

Thursday Oct 30, 2014 #

Walking 26:00 [1] 2.5 km (10:24 / km)

Brisk temps at LT

Jogging warm up/down (Treadmill) 15:00 [2] 2.5 km (6:00 / km) +25m 5:43 / km

Before and after intervals

Running intervals (Treadmill) 19:36 4.0 km (4:54 / km) +40m 4:40 / km

Back to the ole treadle and some cruise intervals. 8x400 at 6:58 pace (1:44) with 100m recovery (45-50sec). Felt good.

Stretching 9:00 [1]

Legs with roller

Wednesday Oct 29, 2014 #

Spin warm up/down 17:00 [2] 10.0 km (1:42 / km)

Keeping the cadence around 100

Stretching 8:00 [1]

Legs with roller

Strength 1:00:00 [3]

Std Wed. session as follows

Walking Lunges with 3x Static 3x
Mountain Man Mikes 3 x 15
Band Glute Kick Backs 3 x 15

Stir the Pot 3x8 ea
Renegade Rows 3 x 12
Trunk twist with MB Toss 3 x 12

3x Through
Side to Side Slams- 12
Push-Up Burpees- 5
TRX Rows -15
Push-Up Burpees-5
Forced Pull-Ups- 5

Paloff Press 3 x 10
Toe Touch- Side to Side- 3 x 10
Clams 3x

3x
Cat and Cow
Fire Hydrants
Lunge with Trunk Twists

Tuesday Oct 28, 2014 #

Trail running (Trail/road) 27:13 [3] 5.5 km (4:57 / km) +90m 4:34 / km

Fresh NJ morning- out along the Patriots path

Walking 35:00 [1] 3.3 km (10:36 / km)

Airport hiking

Monday Oct 27, 2014 #

Jogging warm up/down (Treadmill) 15:00 [2] 2.65 km (5:40 / km) +27m 5:23 / km

Early session before heading to airport

Stretching 5:00 [1]

Legs with roller

Strength 15:00 [2]

Core, abs and hips

Walking 42:00 [1] 4.0 km (10:30 / km)

Mild NJ evening

Sunday Oct 26, 2014 #

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

Sunny cool Fall day.

Jogging warm up/down 14:30 [2] 2.5 km (5:48 / km)

Mile before with 4x100m strides and 1/2 mile cool down after

Track intervals 5:03 1.5 km (3:22 / km)

Sunny but cool 50F and blustery wind that I couldn't seem to avoid: long leg and arm cover required. Decided to keep it short and sweet with 5x300m at 1500 pace with 100m walk recovery (1:10-1:15) on account of yard work to come. Was aiming for 65-66 and went as follows:
61
62
61
61
58
(Avg 40.4 per 200)

C • looks like we both did simi... 2

Drills warm up/down 10:00 [1] 1.0 km (10:00 / km)

Reg drills and hips before intervals

Strength 1:30:00 [1]

Leaf raking, back breaking work, at least 3 hours worth.

Saturday Oct 25, 2014 #

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

Cool blustery wind

Note

Feeling a bit jaded from JL and with cool wind blowing strong decided to skip track today and switch to tomorrow- fear of injury prevails!
Took the play car out for a spin before it goes away for the winter and that seemed to perk me up.

Trail running (XC trails) 26:13 5.0 km (5:15 / km) +75m 4:53 / km

Nice refreshing break- still pretty windy though.

Friday Oct 24, 2014 #

Spin warm up/down 17:00 [2] 10.0 km (1:42 / km)

Before strength wo

Strength 1:00:00 [3]

Comprehensive session.

SL Pistol Squats 3x10
SL elevated Glute raises 3x12
Push-ups with Trunk Twists 3x10

SL RDLS 3 x 15
Sumo’s 3 x 12 ea
Band SL Adduction 3 x 12 ea

Curl to Press 3 x 12
SA Upright Rows 3 x12 ea
Incline Chest Press 3 x 12

Bicycles 3 x 15
Toe Touches 3 x 15
Squat and MB Throw 3 x 15

TRX Ab circuit 3x

Walking 30:00 [1] 2.75 km (10:55 / km)
slept:7.0

Very nice Fall day. Energy flagged mid afternoon so a good tonic.

Stretching 8:00 [1]

Legs with roller

Thursday Oct 23, 2014 #

Jogging warm up/down (Grass) 10:36 [2] 2.0 km (5:18 / km) +1m 5:17 / km

A little bit of fresh air- no rain

Strength 15:00 [2]

Hips, abs and core.

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

Quick jaunt up trinity Parade and back along Bridge St

Note

And off to LHR for trip home
PFROW
F strength session
S track
Su longer run

Wednesday Oct 22, 2014 #

Jogging (Bike path/grass) 32:52 6.0 km (5:29 / km) +25m 5:22 / km

Out along the tow paths and back through Jesus/midsummer commons

Stretching 15:00 [1]

Legs with roller and hip drills

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

Around town

Tuesday Oct 21, 2014 #

Jogging (Treadmill) 30:00 5.2 km (5:46 / km) +50m 5:30 / km
slept:7.0

Up early and body reminded me it was still on CST ie 1am. Started slow and sped up at end but not much more than 8m/m pace. Good enough anyhow!

Stretching 6:00 [1]

Legs with roller and hip drills

Walking 1:15:00 [1] 7.0 km (10:43 / km)

Around Cambridge, Fitzwilliam museum and the Eagle pub.

Monday Oct 20, 2014 #

Walking 1:25:00 [1] 9.0 km (9:27 / km)

Extended walking tour as promised plus 2 pubs.

Stretching 6:00 [1]

Legs after some hydrotherapy JL recovery time in the steam room, sauna and jacuzzi.

Sunday Oct 19, 2014 #

Note

Off to the UK again tonite!
Looking forward to leading the next installment of my Cambridge Walking Tour aka work/pleasure combined.
Anyhow highlights, for those those vicarious voyeurs among you, include:
Cavendish Labs (home of the electron), Trinity (the Cambridge connection of Chariots of Fire, Kim Philby, Alan Turing and Stephen Hawking), the Backs and Kings College, the Eagle Pub (scene of Watson and Crick's, "we've discovered the secret of life" , 28 Feb 1953) followed by afternoon tea, English Style of course, at Annie's Tea[-house (no apparent notoriety but nice jam and scones). Maybe the pub should be the last stop?
ps did I get enough Oxford commas in there ;)
pps Two excellent movies on Stephen Hawking and Alan Turing coming soon - November release dates.

C • You could be a travel guide! 2

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

Very pleasant morn.

Trail running (XC trails) 43:56 8.5 km (5:10 / km) +155m 4:44 / km

Cruising the hills in French Park, felt pretty effortless to maintain a steady trot.

Note

Interesting article on Alan Webb in the NYT today
http://www.nytimes.com/2014/10/19/sports/alan-webb...

Saturday Oct 18, 2014 #

Walking 33:00 [1] 3.0 km (11:00 / km)

Cool to cold feeling morning

Jogging warm up/down 11:30 [2] 2.0 km (5:45 / km)

Out o the track with a mile warm up then 4x100m strides

Drills warm up/down 8:00 [2] 1.0 km (8:00 / km)

Thought about skipping these and then thought better of it!

Stretching 5:00 [1]

Legs and hips

Track intervals 11:59 3.0 km (4:00 / km)

Decided on some longer intervals aiming for 4-5 x 600m at 5k pace. Was a cool 44F and elected wisely to wear compression tights and full arm cover, expensive if they do restrict movement. Good. I've and didn't sweat appreciably. Focused on running relaxed and even tempo with a target of 48-50 sec per 200 with 2 mins recovery. Progressively eased into them and did 5 as follows:
2:27
2:26
2:25
2:23
2:18 (46,46,46)

Jogging warm up/down 5:45 [2] 1.0 km (5:45 / km)

And a bit afterwards

Note

Went to see the movie Pride- highly recommended!
Any students of Thatcher's Britain and the events of 84/85 out there?

Friday Oct 17, 2014 #

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

LT ramble

Thursday Oct 16, 2014 #

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

Last days of summer?

C • do you enjoy 5k's? 2

C • Meet of Miles Tuesday Jan 13th 3

Note
(sick)

Hay fever aka allergy to Fall, got the better of me, plus a busy day at work and had to pick up the BOSS from MSP, returning from visit down under.

Wednesday Oct 15, 2014 #

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

Sunny and sixty.

Spin warm up/down 13:30 [2] 8.0 km (1:41 / km)

Easy effort

Stretching 7:00 [3]

Legs with roller

Strength 1:00:00 [3]

Regular midweek routine as follows:

RNT Reverse Lunges 3 x 12
RNT RDL 3 x12
T-Push-ups 3x10

Arnold Presses 3 x 12
Upright Rows 3 x12
Band Pull Aparts 3 x 15

½ Kneeling Lat Pull 3 x 12
Paloff Press 3 x 10
Mountain Man Mikes 3x 15
Kneeling Lunges with Rotations 3x 12

Seated Row, across 3 x 12
Triceps Press Down 3 x 15
OH Band Pull Aparts 3 x12

Tuesday Oct 14, 2014 #

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

Sunny Fall day with lots of color.

Jogging (Road) 24:23 4.8 km (5:05 / km) +35m 4:54 / km

Warm up mile easy, then 8x100 pick ups, then 2+ k steady

Drills 10:00 [1]

Hips and std routine

Monday Oct 13, 2014 #

Walking 27:00 [1] 2.8 km (9:39 / km)

Feels like rain, but will it?

Jogging warm up/down (Treadmill) 13:50 [2] 2.5 km (5:32 / km) +25m 5:16 / km

Gradual ramp up

Stretching 5:00 [1]

Legs with roller

Strength 17:00 [2]

Core, abs and hips

Sunday Oct 12, 2014 #

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

hat and gloves needed today

Jogging (road) 34:19 [2] 6.5 km (5:17 / km) +70m 5:01 / km

Mellow 4 miler around French Park

Saturday Oct 11, 2014 #

Event: MNOC William O'Brien State Park

Walking 32:00 [1] 2.8 km (11:26 / km)

Cool; and frosty

Note

After chores and dog walking (sole parent for 2 weeks!), no time left to drive to O meet.

Jogging warm up/down (xc trail) 16:33 [2] 2.8 km (5:55 / km) +50m 5:26 / km

Before after tempo

Running (xc trail) 13:31 [4] 3.0 km (4:30 / km) +45m 4:11 / km

Tempo effort trail run in French park. One significant hill.

Strength 15:00 [1]

Moving and leaf pick up.

Friday Oct 10, 2014 #

Event: NAOC2014 (North American Champs/Ottawa O-Fest)

Jogging warm up/down (Treadmill) 17:05 [2] 3.0 km (5:42 / km) +30m 5:25 / km

Lossens up

Stretching 7:00 [1]

Legs and hips

Strength 1:00:00 [3]

Back to a routine.

Pistol Squats to Box 3 x 12
Lunge Jumps 3 x 8
Trunk Twist w/MB toss 3 x 10 ea

Battle Ropes 3 x 30 sec
Singles
Slams

Oblique Crunches 3 x 10
TRX Mountain Climbers 3 x 30 sec
Forced Pull ups 3x Fail+4

Kettle Swings 3 x 10
Kettle RDLs 3 x 10
SA Kettle Shoulder Press 3 x 10

Ab Crunch on Bench w/OH Bar (alt legs) 3 x 10
Bench Glute Bridges 3 x 10
Hip Circles 3 x 10 (all fours, front and back, then on back to open up adductors)

Thursday Oct 9, 2014 #

Walking 35:00 [1] 3.6 km (9:43 / km)
(rest day)

Cool but sunny day

Wednesday Oct 8, 2014 #

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

LT walk and tallk

Spin 16:10 [2] 9.0 km (1:48 / km)

Short and easy

Strength 17:00 [2]

Core, abs, hips easy session.

Tuesday Oct 7, 2014 #

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

Blustery Fallish day.

Jogging (XC trails) 20:24 [2] 3.8 km (5:22 / km) +50m 5:02 / km

A bit lethargic, probably from flu shot, so an easy run in the woods.

Monday Oct 6, 2014 #

Note

Got a flu shot this am.

Walking 28:00 [1] 2.75 km (10:11 / km)

Loosening out any kinks.

Jogging warm up/down (Treadmill) 11:00 [1] 1.74 km (6:19 / km)

Real easy

Stretching 10:00 [1]

Hip drills

Sunday Oct 5, 2014 #

Jogging warm up/down 12:00 [2] 2.0 km (6:00 / km) +70m 5:06 / km

Felt fresher but still an early wake up to get to an early start. Seemed to have more zip in the legs.

Orienteering race 40:13 4.35 km (9:15 / km) +135m 8:00 / km

Could have been a better day. Botched 1 by a minute not thinking that the depression was uphill from the marsh, botched 2 by a minute getting onto the wrong spur too early and really botched 3 (smallish reentrant that I was within 10 m of flag but spent 5 mins circling back). Very cautious to 4, then got a bit more confident. However damage done and 7 mins down. Last 1/3 of easier navigation went faster and did well time wise. Did remind myself at start to be patient/pedantic however it didn't work out that way as I rushed the first 3 controls. Just not doing enough of this highly technical stuff to be good enough. PS Did have trouble reading the detail on the map, so better pritning and/or 1:7500 would have been a boon.

Note

Longish drive back to Buffalo airport via country roads, eventually catching up with rain again. Sitting at airport with flight delays, so my plan to see Ros at MSP on her way to Australia (Mom nursing home trip) is likely scupper end.

Note

Made it home, despite a 25 min connection in DTW that had me running the length of A concourse from A67 to A7. Enough!

Middle Green Y - Splits

Saturday Oct 4, 2014 #

Jogging warm up/down 10:00 [2] 1.6 km (6:15 / km) +70m 5:08 / km

To the start with some drills to loosen up.

Orienteering 54:30 [3] **** 5.53 km (9:51 / km) +135m 8:47 / km
spiked:4/5c

Felt really sluggish due to poor nights sleep, but got off to a reasonable start. Things fell apart on the attack to control #4. Looks like I got off to the right on the compass, because for the life of me I couldn't distinguish the light green/dark green border and located a number of substantial but unmapped co ferrous trees (the control location being between a thicket and a tree). Poor mapping in the area didn't help but neither did I, feebly reattacking from 3 vague attacks points. Was about to bin it when voila! Damage done and 20 mins down, energy and spirits eroded. Nailed the next control, and then on the way to 6 looked at the rest of the course with on leg a 2km trail run and decided WTF, time to go home. Yep some O days just get under my skin.

C • Under the skin 2

Note

Mentally I was very tired (too much flying/ Early starts etc) and debated whether to have a snooze at the picnic or head back. Choose the latter and was really struggling to stay alert on the drive, nearly pulled off at one point then saw it was only 10 mins to go. Made it to the hotel safely and had a good snooze.

Long Green Y - Splits

Friday Oct 3, 2014 #

Event: 2014 US Nationals

Note

Up early to catch 6 am flight to Buffalo via Detroit and then car to Rochester. Accompanied by rain most of the way, but otherwise uneventful journey.

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

Feeling sluggish after travel, but got things moving with some wind sprints and drills.

Orienteering race 17:26 [4] *** 3.32 km (5:15 / km) +55m 4:51 / km
spiked:19/19c

Patient steady run on a Park O type map/course. Picked good routes and managed the course setters obstacles without bother. Could have pushed harder, but generally that doesn't mean good things! Anyhow clean run and good enough for the win in M60.
Great to see lots of familiar faces.

C • congrats on your sprint age... 3

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

Stayed for the awards ceremony and by the time that had finished no more buses showed up. So walked back to car with a group of about 20 others. Wind picking up but at least it didn't rain.

Sprint Green - Splits

Thursday Oct 2, 2014 #

Note
(rest day)

RD, nada, zip. Although 6000 steps and 4.5k walking around the joint.

Wednesday Oct 1, 2014 #

Note

Another month in the bag. Injury recovery AOK

Musing on Cerutty vs. Lydiard (both had extremely successful proteges), came across this piece of golden oldie. If the French commentary isnt too distracting, its worth watching for some classic Herb Elliott form http://www.ina.fr/video/CPF04006926/le-sorcier-de-...
And yep running fashions come and go!

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

Fall is here- rain and chill!

Jogging warm up/down 11:20 [2] 2.0 km (5:40 / km)

Easy warm up

Strength 55:00 [2]

Lighter session tonite as follows:

Single Leg RDL’s on foam 3 x 12
Caterpillar Walk Outs 3x8
Plate touch and punch 3 x12

Stir the Pot 3x12 ea
Step ups 3x12
Mummies 3 x 30sec

T-Push-Ups 3 x 10
Squat with Band Row 3 x 10
Sumo’s 3 x 10 ea

Static Lunge with Trunk Twists 3 x 10 ea
Cat and Cow 3 x 12
Clams 3

Massage 1:00:00 [0]

Monthly maintenance

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