Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 31 days ending May 31, 2015:

	activity	#	time	miles		km		+m
	Walking	31	33:30:00	94.57		152.2		1750
	Strength	8	5:00:00
	Massage	3	3:30:00
	Jogging	11	2:51:26	18.95	(9:03)	30.5	(5:37)	219
	Stretching	15	2:20:00
	Trail running	5	2:19:23	15.78	(8:50)	25.4	(5:29)	295
	Drills	7	53:00	2.8	(18:57)	4.5	(11:47)
	Track	4	13:47	2.86	(4:49)	4.6	(3:00)
	Total	31	50:37:36	134.96		217.2		2264
	[1-5]	31	47:07:36
averages - sleep:8.1 weight:63.1kg

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Sunday May 31, 2015 #

Walking 28:00 [1] 2.5 km (11:12 / km)
slept:9.0 weight:63kg

Not too worse for wear this am

Trail running (XC) 23:48 4.25 km (5:36 / km) +45m 5:19 / km

Short and easy on the grassy trails. Calfs a tad tight but otherwise moving OK

Stretching 10:00 [1]

Legs with roller

Saturday May 30, 2015 #

Walking warm up/down 10:00 [3]

Up to St Cloud and a cold 48F but sunny and very windy day (12mph). Felt a bit heavy legged so some walking first.

Jogging warm up/down 11:00 [2] 2.0 km (5:30 / km)

A few laps warm up then 8x50 wind sprints to try and get going. Under dressed and cold!

Drills warm up/down 5:00 [2] 0.4 km (12:30 / km)

Usual routine

Stretching 12:00 [1]

Static and dynamic

Track race 2:42 [4] 0.8 km (3:22 / km)

And the moment of truth-it sucked! Two heats of randomized entries and not arranged by age which might have helped. Jim S in another heat said he was looking for 2:22. A wee bit fast for me at present I felt. Anyhow my goal was 2:35. Gordy M (M50) took off and gapped me quickly, and I struggled into the wind down the back straight. First lap in 78 and I thought OK, it's still on, but the wind really sucked it out of me and I ran a poor 3rd 200. Came home strong around last 200, closing fast on Gordy, but too late so 2nd in heat. Jim went through in 74 and faded to a 2:36 in second heat to take the M60 win. So a silver for me. None of us could really fathom how bad the times were, especially on the second lap, but put it down to the bracing wind. Anyhow opened the 2015 season for me (third overall in the over 50s) and I'm still out there doing it- so I'll take that, but clearly a lot of work to be done!

Track race 1:05 [5] 0.4 km (2:42 / km)

A decent rest till the 400, so tried to stay out of the wind and keep warm. Drew lane 2 in first heat of 4 in the men's, this time with Jim ahead of me in lane 6. Ran a conservative first 200 (as is my non sprinter tendency) but didn't loose too much of the stagger to Jim. Hit the hammer in the last 200 and Coming off the final bend, had Jim in my sights, closing all the way to the finish line in 64.9x, no more than a couple of meters back in second. Another M60 silver, but a more satisfying race and right on target time. Depending on FAT adjustment may not make AA std of <65 but pretty darn close. Third overall for the over 50 crew.

C • Thanks for the race reports... 11

Note

1500 was right after the 400, so I scratched and did some cool down walking/ slow jog instead.
Overall a healthy effort, speed is there, but endurance and race execution for the 800 needs to improve. Get another shot next weekend!
A photo with fellow Plymouth resident Rick Kleyman- he a stand out middle distance runner, HS coach and advocate for the Cerutty (Herb Elliot) and Lydiard methods!

C • And a guy that ran master w... 3

Strength 20:00 [2]

Back to chores and yard work, but it was a slog.
Any earned enough brownie points to watch some of the Pre Classic on TV :)

C • 1

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

And so to the dogs.

Friday May 29, 2015 #

Walking (Treadmill) 18:00 [1] 2.0 km (9:00 / km)

Miserable outside- anyhow gentle trundle

Drills 10:00 [2] 1.0 km (10:00 / km)

3 sets of the usual

Stretching 10:00 [1]

Static and dynamic to get loose.

Thursday May 28, 2015 #

Walking 24:00 [1] 2.5 km (9:36 / km)
weight:63kg (rest day)

Rest day with track meet (MN SG) coming up Sat. Planning for some light drills tomorrow and then hopfully its"run fast, turn left"!

Wednesday May 27, 2015 #

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

Warm and sunny- sweat inducing

Jogging warm up/down (Treadmill) 16:24 [2] 3.0 km (5:28 / km) +30m 5:12 / km

Gradual ramp keeping HR below 140- hot in the gym!

Strength 1:00:00 [3]

Felt a bit jaded but got through the program.

Knee Pull into Lunge with Twist- Reverse Lunges- Karoke with Knee Drive- Low A’s- High A’s- Square

SL Step up- Bag- 3 x 12
Box run ups 3 x 30 sec
Lateral Step ups 3 x 12

SL RDL- 3 x 15 ea
Burpee Push Ups 3 x 10
Negative Step ups 3 x 12 ea

TRX Rows 3 x 12
Forced Pull-Ups 3 x max+5

Glute Swings
Clams
Cats and Cows

Stretching 10:00 [1]

Legs and hips

Tuesday May 26, 2015 #

Jogging (Treadmill) 24:00 4.25 km (5:39 / km) +65m 5:15 / km

A rare LT visit to the gym given miserable day outside
Video run through Bavaria

Stretching 10:00 [1]
slept:8.25 weight:63.7kg

Legs And hips

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

Between rain showers

Monday May 25, 2015 #

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

Wet kinda day

Jogging warm up/down (Treadmill) 11:42 [2] 2.0 km (5:51 / km) +20m 5:34 / km

Somewhat casual

Drills 10:00 [3] 1.0 km (10:00 / km)

3 sets of A, B, C skips, high knees, butt kicks, backwards running, Carioca both ways

Strength 10:00 [2]

Core and abs

Stretching 5:00 [1]

With and without roller

Sunday May 24, 2015 #

Trail running (XC) 32:25 6.0 km (5:24 / km) +55m 5:10 / km

Easy recovery effort- a tad humid with a little rain to freshen things up.

Walking 27:00 [1] 2.4 km (11:15 / km)

Getting rained on

Stretching 15:00 [1]

Legs and hips with and without roller

Saturday May 23, 2015 #

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

Cloudy day fells like rain coming

Jogging warm up/down 15:00 [2] 2.8 km (5:21 / km)

1 mile before with 4x100 strides and a bit after track

Track intervals 2:05 0.8 km (2:36 / km)

Felt tired going in and would have preferred to do this tomorrow- but weather reports call for rain and t storms. Good conditons with 65F and no wind- couple of rain drops!
Decided on a speed endurance wo with emphasis on speed ie >90<95% effort, mod but not complete recovery as 400m breakdowns. 2x200 with 200 walk recovery and 4x100 with 100 recovery (400 walk between the 2 sets). Was aiming for <33sec for the 2's and <16 for the 1's. Went better than expected, and while I felt the lactate building at the end of the last 100, by no means felt maxed out.
31.5 (2:00)
31.7 (4:00)
15.7 (1:30)
15.5
15.5
14.8
Anyhow should be good for a sub 65 400!

C • Do you have a venue to show... 12

Walking 9:00 [1] 1.0 km (9:00 / km)

And a bit more walking to loosen the legs

Stretching 5:00 [1]

Legs and hips

Drills 6:00 [2] 0.5 km (12:00 / km)

Usual routine before starting the speed reps.

Friday May 22, 2015 #

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

Can't beat this weather

Drills 10:00 [2] 0.5 km (20:00 / km)

Two sets A, B skips, high knees, butt kicks, Carioca, backwards running. Hip ex 4x2

Strength 10:00 [2]

Core and abs

Massage 1:00:00 [0]

Extra session (hot stone) to remove residual stiffness from flight.

Thursday May 21, 2015 #

Walking 29:00 [1] 3.0 km (9:40 / km)

Purdy nice out.
Had a couple of flat spots at work during the day but otherwise jet lag not too bad.

Jogging warm up/down (Treadmill) 15:00 [2] 2.7 km (5:33 / km) +27m 5:17 / km

Back to some running.

Stretching 5:00 [1]

Legs with roller

Strength 55:00 [3]

Re entry program

Lateral Lunges w/Hamstring Stretch- Hamstring Kicks Butt Kicks- High Knees- Backwards- Inch worm- Bunny hops

Kettle Dead Lifts 3 x 12
Kettle Swings 3 x 15

Step- Side to Side- 30 sec
BW Single Leg Squats – 30 sec each

Single Arm Chest Press on Step 3 x 12 ea
Single Arm Row 3 x 12 ea

Biceps Curls with BB and Band 3 x 15
OH Tricep Ext. 3 x 15

Deltoid Complex 3 x 8
Hand Shakes 3 x 12

Hurdlers
Child’s Pose
Cats and Cows
Butter Flies

Wednesday May 20, 2015 #

Walking 40:00 [1] 3.5 km (11:26 / km)
(rest day)

Airport hiking ZH and Schipol.

Tuesday May 19, 2015 #

Walking 1:50:00 [1] 9.2 km (11:57 / km)

A short days walk with light showers. Landesmuseum und Gesichte den Schweizerisches Eidgenossenschaft.

Monday May 18, 2015 #

Walking 4:30:00 [2] 14.5 km (18:37 / km) +550m 15:39 / km

Lucern-Pilatus-Krienseregg. Superb conditions, got sun burn though!
Schweizerische Maschinenbau 1889

Schweizerische Maschinenbau 2015

C • nice! 4

Sunday May 17, 2015 #

Walking 4:15:00 [2] 19.5 km (13:05 / km) +350m 12:00 / km

Up and around Uetliberg, Triemli. Almost 6 decades trip down memory lane to Langgruetstr. and back to Zuri HB.
Wanderweg- tochter nummer zwo!

Uf dem Zurisee

Saturday May 16, 2015 #

Walking 2:35:00 [1] 13.0 km (11:55 / km)

City walking- Bahnhofstrasse, Limmatquai, Zurisee

Friday May 15, 2015 #

Walking 2:30:00 [1] 11.5 km (13:03 / km) +200m 12:00 / km

Lake and terasses
Chillon

Mont Blanc Massif

C • I do have a family picture of the lake castle 2

Note

Rain squalls all day- quite a contrast to day prior.

Thursday May 14, 2015 #

Note
(rest day)

Beautiful spring day on the Continent

Walking 1:15:00 [1] 5.5 km (13:38 / km)

Promenade de Montreux a cote du Lac Leman.
Shorts and T weather :)

Wednesday May 13, 2015 #

Trail running 23:01 4.15 km (5:33 / km) +55m 5:12 / km

Nice conditions, grassy run before heading to airport.

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

Can't complain about this weather

Tuesday May 12, 2015 #

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

Cool breezy day

Jogging warm up/down (Treadmill) 12:30 [2] 2.15 km (5:49 / km) +21m 5:33 / km

Gradual ramp

Stretching 8:00 [1]

Legs and hips

Strength 1:00:00 [3]

More of a strength session this week starting with drills.
Reverse Lunges- B skips -High Knees- Butt Kicks- Back Pedal

Step up with OH throw- 3 x 10 ea
3 way hamstring touch w/blue pad 3 x 15

Seated Leg Extensions 3 x 15
Seated Leg Curls 3 x 15

Flat Bench 3 x 15
Single Arm Row 3 x 15

½ Kneeling Lat Pull Downs 3 x 12
SL Triceps Pull down 3 x 15
Cable Curls 3 x 15

Cats and cows
Childs pose
Hip rotations
Lunge pose

Monday May 11, 2015 #

Note

Continued triangulation between siblings and GP- coordinating ACAT assessment for my Mum. And decided to go ahead with planned vacation in Switzerland later this week- originally a reunion for Mutti.

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

Moist day

Jogging warm up/down 17:20 [2] 3.0 km (5:47 / km) +30m 5:30 / km

A little trot on the treadlie

Strength 25:00 [2]

Core, abs and hips

Sunday May 10, 2015 #

Trail running 33:31 6.0 km (5:35 / km) +75m 5:15 / km

XC trails early, temps cool at 50F and some moisture in the air. Mellow run on the largely grassy trails.

Note

Alzheimer's Association gala event last night with a tribute to Glen Campbell. Timely engagement from a number of perspectives.

Walking 34:00 [1] 3.0 km (11:20 / km)
weight:63.1kg

Before the rain showers

Stretching 20:00 [1]

Legs and hips while watching TV (Call the Midwife).

Saturday May 9, 2015 #

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

Nice spring day

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

Mile and a bit before with 4x100 strides and 1 km after track

Stretching 7:00 [1]

Legs and hips

Drills warm up/down 6:00 [2] 0.5 km (12:00 / km)

A, B, C skips, knees, butts, Carioca, backwards running drills

Track intervals 4:46 1.6 km (2:59 / km)

Waited till mid afternoon when it had warmed up to 65F, sunny and slight breeze- so very nice conditions. Plan was 2x4x200m at 800pace with diagonal walk recovery between (1:45) each and 400m between sets. Felt pretty good as follows:
36.1
36.2
36.5
36.2
36.1
35.5
35.7
33.6
Average per 200 = 35.6

C • looking good - times keep c... 3

Walking 8:00 [1] 1.0 km (8:00 / km)

And a bit more cool down loosen out.

200m intervals - Splits

Friday May 8, 2015 #

Massage 1:00:00 [0]

Regular monthly sports massage

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

Catching up time

Thursday May 7, 2015 #

Walking 23:00 [1] 2.1 km (10:57 / km)
slept:9.0 weight:63kg

Back to sea level again. Last few days were around 8500-9000 feet so barely raising the rest rate.

Jogging warm up/down 15:00 [2] 2.6 km (5:46 / km) +26m 5:30 / km

Gradual ramp up.

Stretching 7:00 [1]

Legs with roller.

Strength 1:00:00 [3]

Kept the intensity high during this session. Felt tired but got through it Ok

Figure 4s- Lunge with Twist- High Knee Butt Kicks- C Series- Karoke

OH Reverse Lunge with Knee Drive 3 x 12 ea
Five Dot F&B 3x10
Lateral Lunges 3 x 15 ea

SL Five Dot 3 x 6ea
Renegade Row 3 x 10 (20#)
DL Five Dot 3 x 8 ea

SA Chest Press on Cable 3 x 12
Skaters 3 x 15s
SA Row on Cable 3 x15

Cat and Cow
Laying Wall Shakes
Hurdlers
Clams

Note

Everyone safely on board and heading home. ETA 11:55pm Fri (9am CST)

Wednesday May 6, 2015 #

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

A easier day- recovery from mentally intense few days. Nice to be home.

Tuesday May 5, 2015 #

Note

Situation in London with my parents best described as under control or rather SNAFU. Repat on Thursday courtesy SQ to PER. Formal assessments on dementia and independent living in process. Sad.

Walking 2:40:00 7.5 km (21:20 / km) +350m 17:18 / km

Hiking up and along ski trails/single track for group session. Eighteen hour day but with some notable highlights. Introduced to a new metaphor for leadership- executive security dog training and practices! Got to "play" with some Belgian Malinois (energetic sheepdog breed) that are now integral parts of Seal teams. Man do they have powerful jaws-fortunately no bit bite marks thanks to padded equipment.

C • malinois 4

Monday May 4, 2015 #

Walking hills 2:30:00 [2] 6.4 km (23:26 / km) +300m 18:59 / km

A few hours biz agenda in am then out to a ranch in the Wasatch range. Navigation with challenges like archery and fire lighting thrown in- metaphorically rich for a bunch of type A execs working as a team!

Massage 1:30:00 [0]

Hot stone massage at the resort spa

Sunday May 3, 2015 #

Walking 28:00 [1] 2.5 km (11:12 / km)
slept:9.0 weight:62.6kg

Trail running 26:38 5.0 km (5:20 / km) +65m 5:00 / km

Warm and sunny, a tad humidity.
Quick outing before heading to SLC- 3 day leadership retreat with some former Navy Seals. Apparently some "navigation and night activity" is planned :)

Stretching 8:00 [1]

Legs with roller

Walking 24:00 [1] 2.1 km (11:26 / km)

Airport hiking. Escaped before the hail and t storms came through

Saturday May 2, 2015 #

Walking 26:00 [1] 2.5 km (10:24 / km)
slept:5.0

Glorious day and a stress reduction outing. Up since 3 am organizing repatriation of my parents, who both got the flu then bronchitis in one, pneumonia in the other on board the QE. Unfortunately an acute confusional state on top of early Alzheimer's complicated matters for my Mum. Anyhow managed to get car service to pick them up at Southhampton docks in the morning to take them to London, where they will be met by my sister who is boarding a plane in Perth as I type. Decided this was best plan as she can chaperone them home. As a further cancellation the planned family reunion in Switzerland (Mums birthplace) next month is cancelled and I'll need to plan a trip to WA later in year to help sort out the next phase of their life's journey.

C • what a shame. hopefully the... 9

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

Despite an overwhelming desire to be a coach potato mustered some motivation to go to the spot rack. Beautiful 65F, sunny day here in the TC.
Mile warm up, 4 x100 strides and cool down at end

Track 3:09 1.0 km (3:09 / km)

Basically went with the flow for this one. Plan was do something at 800m pace. Mentally and physically lethargic at start so anything was going to be better than nothing. Ended up with a 400, 300, 200, 100 ladder at 90% effort with 4, 3, 2 mins recovery between. A tad slower in the 400 than I would have liked, just not pushing, however the rest went OK.
79
58
35.7
15.9

Drills 6:00 [2] 0.6 km (10:00 / km)

Never forget the drills! Gets the fibres firing.

Stretching 8:00 [1]

Legs and hips

400, 300, 200, 100 - Splits

Friday May 1, 2015 #

Walking 27:00 [1] 3.0 km (9:00 / km)

Same as yeterday

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