Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 31 days ending Oct 31, 2015:

activity	#	time	miles		km		+m
Walking	30	15:55:00	58.41	(16:21)	94.0	(10:10)	47
Strength	10	6:17:00
Buckthorn bashing	2	5:00:00	6.52	(45:59)	10.5	(28:34)	205
Orienteering	5	3:08:07	16.06	(11:43)	25.85	(7:17)	155	62 /	66c	93%
Jogging	10	2:02:41	14.11	(8:42)	22.71	(5:24)	36
Stretching	10	1:25:00
Trail running	3	1:20:40	9.38	(8:36)	15.1	(5:21)	305
Massage	1	1:00:00
Running	2	50:36	6.15	(8:14)	9.9	(5:07)	110
Drills	3	27:33	2.17	(12:40)	3.5	(7:52)
Track	1	2:13	0.5	(4:28)	0.8	(2:46)
Total	31	37:28:50	113.31		182.36		858	62 /	66c	93%
[1-5]	31	36:28:50

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Saturday Oct 31, 2015 #

Jogging warm up/down 9:00 [2] 1.6 km (5:37 / km)

Too and from start

Orienteering 24:25 [3] *** 4.45 km (5:29 / km) +45m 5:13 / km
spiked:16/16c

re run of Thursday night short course- taking more direct lines where possible (taking advantage of daylight visibility). Fair bit of map memory on this one too!
Major differences: 1-2 more direct, 2-3 straight vs around by road, 3-4 cut through, 4-5 hugging wet land rather than trail run, 10-11 cutting through brush to road. NB 16-F made sure I visited the dead-man's candy control making it a 290m leg!
Net 4 mins faster (300m shorter) for equivalent effort.

C • Comparison 2

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

Post rain, post chores

Short - Splits

Friday Oct 30, 2015 #

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

Diddly squat.

Thursday Oct 29, 2015 #

Event: MNOC-Gear Junkie Adventure Run #3

Walking 24:00 [1] 2.4 km (10:00 / km)

More leisurely ramble

Orienteering 28:47 [3] *** 4.75 km (6:04 / km) +50m 5:45 / km
spiked:15/16c

French Park short course. Decent evening, no rain but cooling off 40F. Interesting course with ghostly control, set by Mike. SL 3.6k

Orienteering warm up/down 8:00 [2] *** 1.0 km (8:00 / km)
spiked:3/3c

Control collection

Short - Splits

Wednesday Oct 28, 2015 #

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

Bitter wind and cold to boot.

Jogging warm up/down (Treadmill) 9:12 [2] 1.61 km (5:43 / km) +16m 5:27 / km

Brief warm up

Stretching 5:00 [1]

Legs

Strength 1:00:00 [3]

More plyos in the routine tonite after drills and leg work. Followed by upper body and core. As follows:

Dynamic Warm-Up:
3 sets: Low A’s- High A’s- Straight Leg Kicks- Butts Kicks- High Knee Butt Kicks- Karoke

Program:
Kettle Front Squats 3 x 15
RDLs 3 x 15
SL TRX Squat 3 x 15 ea

Burpees 3 x :30
OH Tri Ext 3 x 15
Mountain Climbers 3 x :30

Skaters 3 : 30
Bi Curls 3 x 15
Sumo’s

Kneeling Lat Pulls 3 x 15
Paylov Press 3 x 15

Planks 3 x 1:00 sec

Cool Down:
Straight Leg Raises
Hurdlers
Fire Hydrants

Tuesday Oct 27, 2015 #

Walking 20:30 [2] 2.5 km (8:12 / km)

Brief respite middle of day

Massage 1:00:00 [0]

Monthly (much needed) tune up

Stretching 10:00 [1]

Dynamic drills

Monday Oct 26, 2015 #

Note

Time to get back into running after a few days off- accommodating "life" ! Not a bad thing from time to time to maintain freshness.
Reflecting on a fun trip last week- highlights were; flaunting a Wallaby rugby jersey in a British Pub, sprint training on Jesus Green, hoity-toity dining at Kings College, team building events with Orienteering and WW2 history tour. And fitted in some work as well!
Tired when I got home, finished myself off physically with Buckthorn clearance (stiff, sore DOMS) and now recovering at work.

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

Decent out

Drills warm up/down 7:30 [2] 1.0 km (7:30 / km)

Std routine on indoor track

Jogging intervals 12:40 [2] 2.5 km (5:04 / km)

1km warm up then 8x120m strides and cool down

Stretching 10:00 [1]

Static and dynamic

Sunday Oct 25, 2015 #

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

Very mild out

Buckthorn bashing 1:15:00 [1] 3.0 km (25:00 / km) +45m 23:15 / km

Finishing off

Strength 45:00 [2]

Yard clean up

Note

Aussies triumph over Argentina and now on the WC final against the Kiwis. Should be a great game next weekend.

Saturday Oct 24, 2015 #

Buckthorn bashing 3:45:00 [2] 7.5 km (30:00 / km) +160m 27:07 / km

Round 2 and mostly gone.

C • Victory!!! 2

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

Relaxing amble

Friday Oct 23, 2015 #

Walking warm up/down (Treadmill) 15:00 [2] 2.25 km (6:40 / km) +22m 6:21 / km

Didn't feel like running, so fast walk instead.

Stretching 6:00 [1]

Legs with roller. Quite tight.

Strength 1:05:00 [3]

Solid session of drills then legs, some arms, core and cool down to finish.
Tired but got through it.

Dynamic Warm-Up:
A Skips- B Skips- Butt Kicks- High Knees- High Knee Butts

Program:
Alt Lunges 3 x 15 ea
Glute Bridges (3 sec hold) 3 x 15 ea
Hip Circles 3 x 15

Straight Leg Raises 3 x 15
Lateral Bunny Hops 3 x :30 sec
Leg Curls on stab 3 x 15

Cable Flies 3 x 15
Rear Delt flies 3 x 15

Kneeling Lat Pulls 3 x 15
Paylov Press 3 x 15

Planks 3 x :30 sec

Cool Down:
Hurdlers
Clams
Cats and Cows
Childs

Thursday Oct 22, 2015 #

Event: MNOC-Gear Junkie Adventure Run #2

Walking 28:00 [1] 3.2 km (8:45 / km)

Travel day back home.

Wednesday Oct 21, 2015 #

Jogging warm up/down (Treadmill) 10:00 [2] 1.7 km (5:53 / km)

Up early again. Legs stiff.

Stretching 20:00 [2]

Mostly dynamic with core and hip exs.

Orienteering 33:45 [3] *** 3.8 km (8:53 / km)
spiked:19/21c

Park O as a team building opportunity on a Camb U 1:5000 map (Wandlebury). Each 4 person team had to nominate a runner (guess who!) and the other 3 were to walk. Target was to get 21 specified controls in any order in the fastest possible time. Challenge was to identify the specific controls from the 50 marked on the map and make an efficient route. Makers were perm O 2x2" plates with letter code stuck on gate posts etc; tricky to see at first. Made a few route choice blunders and forgot one control I had to go back for, adding a few hundred meters.

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

A bit more trundling around

Tuesday Oct 20, 2015 #

Jogging warm up/down (XC) 20:19 [2] 4.0 km (5:05 / km)

Up at first light. 2 km loop to warm up and one after drills/intervals

Drills 14:03 [3] 2.0 km (7:02 / km)

Std routine then 10x100 grass sprints with short recovery

Stretching 6:00 [1]

Static. A bit tight allround

Walking 1:15:00 [1] 6.4 km (11:43 / km)

Return visit to IWM Duxford

Monday Oct 19, 2015 #

Walking 1:30:00 [1] 8.4 km (10:43 / km)

A few miles around CBG

Sunday Oct 18, 2015 #

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

Feeling better. So maybe a gentle run later.

C • Struggling 3

Note

Australia triumph over Scotland in the World Cup Rugby quarter finals- 1 point game.
Onwards and upwards Wallabies :-)
Southern Hemisphere final 4!

Strength 20:00 [1]

Yard work before departure for UK

Saturday Oct 17, 2015 #

Walking 24:00 [1] 2.25 km (10:40 / km)
(sick)

Feeling pretty lousy, and dragging myself around with the dog was all I had in me for the day.

Friday Oct 16, 2015 #

Walking 21:00 [2] 2.0 km (10:30 / km)
(rest day)

Short walk as starting to feel achy and congested

Thursday Oct 15, 2015 #

Event: MNOC-Gear Junkie Adventure Run #1

Jogging warm up/down 10:00 [2] 1.8 km (5:33 / km)

Jog over to O event

Orienteering 26:19 [3] 3.75 km (7:01 / km)

Night O with mostly trail run in my "back yard". MP on account of heading to #12 reading it as #1 :-)
Had trouble with control at top of 5m tower- 2 attacks to find it on the cargo net cross walk!
Overshot the "make your own adventure" control
Fun course and nice evening for a run

Orienteering warm up/down 12:00 [2] *** 1.8 km (6:40 / km)
spiked:3/3c

Control pick up

Short - Splits

Wednesday Oct 14, 2015 #

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

A warm feeling 60F day

Jogging warm up/down (Treadmill) 11:20 [2] 2.0 km (5:40 / km) +20m 5:24 / km

Usual ramp up

Stretching 10:00 [1]

Legs with roller

Strength 1:00:00 [3]

Drills then legs then arms and shoulders. Cool down.

Tuesday Oct 13, 2015 #

Running (Trail / Road) 25:18 4.9 km (5:10 / km) +65m 4:51 / km

Out early around the 5k loop with Patriots path, lake Pocahontas and the MT hill. Last 3/4 mile at 6:40 pace.

C • just read an interesting ar... 4

Walking 24:00 [1] 2.0 km (12:00 / km)

Mostly airport hiking

Monday Oct 12, 2015 #

Walking (Treadmill) 21:00 [1] 2.5 km (8:24 / km) +25m 8:00 / km
(rest day)

Early trip to gym then onto NJ

Stretching 5:00 [1]

Legs with roller

Strength 12:00 [1]

Sundry floor exercises

Walking 36:00 [1] 3.5 km (10:17 / km)

Around Morristown- balmy evening

Sunday Oct 11, 2015 #

Event: MNOC Corn Maze

Trail running (xC) 34:07 [3] 6.5 km (5:15 / km) +95m 4:53 / km

Slow to go this am (Oktoberfest last night), so missed the corn O. Late morning woods run, keeping it reined in.

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

Enjoying a warm Fall day

Note

Feel like my endurance is at a better level than June before the NSG. So if I can keep a balance of strength, flexibility, speed and endurance going, could be looking at a decent indoor track season.

C • What makes you think its be... 5

Saturday Oct 10, 2015 #

Jogging warm up/down 16:00 [2] 3.0 km (5:20 / km)

Before and after track. 4x150 strides around the curve.

Stretching 7:00 [1]

Static and dynamic

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

Usual routine

Track 2:13 [3] 0.8 km (2:46 / km)

Beginning speed workout with 8x100 at 85% effort and shortish (1:15) recovery walk. Would have been happy with 18s, ended knocking them out in 16-17 without straining. Cool mid 50 temps so wore long legs, and ran into the wind. Went as follows:
17.0
16.7
16.2
16.9
16.8
16.9
16.5
16.2

Walking 7:30 [1] 0.8 km (9:22 / km)

Eased down at end

Friday Oct 9, 2015 #

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

Around the U of M for all day meeting

Jogging warm up/down 10:50 [2] 2.0 km (5:25 / km)

Bit of indoor track action

Strength 20:00 [2]

Hip drills and other sundry activity with some static stretching

Thursday Oct 8, 2015 #

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

Cloudy and threatening rain- but....

Wednesday Oct 7, 2015 #

Walking 25:00 [1] 2.75 km (9:05 / km)

Can't beat this weather

Strength 1:00:00 [3]

Drills then legs and arms. Cool down.

Dynamic Warm-Up:
Walking Lunges w/Twist—A skips—B Skips – C Skips – Butt Kicks
Program:
FM Squat Machine 3 x 15
Lateral Step Ups 3 x 15 ea

Seated Leg Extension 3 x 15
Seated Leg Curls 3 x 15

Decline Press 3 x 15
Push Press 3 x 15

Lat Pulls 3 x 15
Lateral Raise 3 x 15

Biceps Curls 3 x 15
Tricep Pulldown 3 x 15

Cool Down:
Clams
Lunges with core rotations
Cats and Cows
Childs

Stretching 6:00 [1]

Legs with roller

Tuesday Oct 6, 2015 #

Walking 31:00 [1] 3.0 km (10:20 / km)

Leisurely stroll around the wetlands

C • Kleyman 2

Trail running intervals (XC) 25:59 4.8 km (5:25 / km) +140m 4:43 / km

Legs were tired, however decided to do some hill repeats at the sledding hill. Warm up mile then 6x150m with 200 recovery, and then jog home. Focused on form with arm drive and knee lift rather than sprint speed. Average 38s per hill (1min recovery jog around). Great evening out.

C • I did the same workout on t... 2

Note

Early October and still able to enjoy the evening meal outside. Notably tonite a raccoon climbing an adjacent tree canopy and looking me in the eye no more 10feet away and the local brood of turkeys using our roof as a take off platform to roost in the trees.

Monday Oct 5, 2015 #

Walking 45:00 [1] 4.75 km (9:28 / km)

I-494 loop to CVS for flu shot, drop in at TC running, then back to office. Gorgeous out.

Jogging warm up/down 13:20 [2] 2.5 km (5:20 / km)

Indoor track (at Lifetime): gradual ramp up and a couple of faster laps.

C • You are back, Trackstar. ... 5

Strength 15:00 [1]

Dynamic and static hip and lite core

Sunday Oct 4, 2015 #

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

Another beautiful Fall day

Orienteering (Kathio SP) 54:51 **** 6.3 km (8:42 / km) +60m 8:19 / km
spiked:6/7c

Finally made it to a MNOC event for the year!
Finally made it up to Mille Lacs!!
Enjoyable run through mostly runnable woods. Interesting albeit straight forward course. Made a 2 min error getting off to the right on control 6, but fortunately minimized further loses. SL= 5.1

Note

Big unveiling today- test drove the new addition to EuroSpa indulgence; a steam shower with eucalypt inhalation and rain forest mister. I am now ready for whatever the MN winter has to throw at me :-)

Green - Splits

Saturday Oct 3, 2015 #

Event: MNOC Minnegoat Weekend

Walking 1:12:00 [1] 6.0 km (12:00 / km)

Extended walk home then Edina

Trail running (XC) 20:34 3.8 km (5:25 / km) +70m 4:57 / km

After a day of cleaning out the basement, disposing of hazardous materials (Hennepin Brooklyn Park facility) got out for a late arvo run. Shake out effort but threw in 3 X sledding hill (400m circuit with 20 m elevation at 10%) to test the hill legs. Went fine.

Friday Oct 2, 2015 #

Walking 36:00 [1] 3.5 km (10:17 / km)
(rest day)

Another fine Fall day

Note

Planning a return to intensity and sprint work. Hopefully starting with some hills or wind sprints tomorrow!

Strength warm up/down 20:00 [1]

Mix of dynamic stretching, hip action (clams and hydrants), light core (first plank in 8 weeks :-) and tris /bis (3x15 with 30#) and static stretching (hurdles, groin)

Thursday Oct 1, 2015 #

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

Magnificent Fall day

Running 25:18 [3] 5.0 km (5:04 / km) +45m 4:51 / km

Cycle path run. Beautiful conditions at 61F. Moving freely and easily.

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