Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 31 days ending Mar 31, 2016:

	activity	#	time	miles		km		+m
	Walking	20	12:39:30	44.24	(17:10)	71.2	(10:40)	50
	Strength	4	4:05:00
	Jogging	12	3:29:16	23.8	(8:48)	38.3	(5:28)	262
	Stretching	14	2:32:00
	Orienteering	2	2:07:15	10.35	(12:18)	16.65	(7:39)	205	31 /	34c	91%
	Drills	7	1:28:00	4.35	(20:14)	7.0	(12:34)
	Trail running	3	1:19:28	8.73	(9:06)	14.05	(5:39)	180
	Running	3	1:13:35	9.04	(8:08)	14.55	(5:03)	87
	Track	2	2:43	0.62	(4:22)	1.0	(2:43)
	Total	30	28:56:47	101.13		162.75		784	31 /	34c	91%
averages - sleep:6

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Thursday Mar 31, 2016 #

Stretching 15:00 [1]
(rest day)

Clearing the backlog before heading to OH, needed a bit of hip work.

Wednesday Mar 30, 2016 #

Walking 36:00 [1] 3.75 km (9:36 / km)

A wet one today.

Strength 1:00:00 [2]

Lighter session today with the usual drills, legs and shoulders
Dynamic Warm-Up:
Figure 4’s-- High A’s-- B’s—High Knees—Karaoke Knee Drive— Backwards

Program:
Walking Lunge with MB Twist 3 x 12
3 way hamstring touches 3 x 15

Seated Leg Press 3 x 10
BW Lateral Lunges 3 x 10 ea

Incline Press 3 x 12
High Row 3 x 12

Decline Biceps Curls 3 x 15
BW Dips 3 x 15

Front Shoulder Raise 3 x 15
Empty Can 3 x 15

Cool Down:
Straight Leg Raises
Hurdlers
Clams
Cats and Cows
Childs

Stretching 10:00 [1]

Legs with roller

Tuesday Mar 29, 2016 #

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

Balmy 60F out. No urge to hie!

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

Mile before and 1 km after drills and sprints.

Stretching 5:00 [1]

Dynamic

Drills warm up/down 9:00 [2] 0.8 km (11:15 / km)

Usual routine plus 4x50m strides

Track intervals (Outdoor) 1:05 [3] 0.4 km (2:42 / km)

March, sunny and 64F. Somewhat breezy.
Light re-entry type effort with 4x100m @85% , running alternating with and against the wind, starting each one on the minute (45 sec walk recovery). Felt OK, without straining, went as follows (rounded to nearest tenth):
16.7
17.0
15.9
16.3

Monday Mar 28, 2016 #

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

Warm and sunny!

Stretching 20:00 [1]
(rest day)

Dynamic stretching

Sunday Mar 27, 2016 #

Jogging (Road) 33:09 [2] 6.25 km (5:18 / km) +65m 5:03 / km

A bit jaded from recent travel, so a nice easy cruise pace around the bike paths. Felt energized after. Cold and damp though.

Walking 21:00 [1] 2.2 km (9:33 / km)

Trying to shake a headache

Saturday Mar 26, 2016 #

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

Didn't get much rain after all

Trail running (XC) 25:17 4.65 km (5:26 / km) +40m 5:13 / km

Short outing through French park

Friday Mar 25, 2016 #

Jogging warm up/down (Treadmill) 14:50 [2] 2.5 km (5:56 / km) +25m 5:39 / km

No ramp today!

Stretching 9:00 [1]

Legs with roller

Strength 1:00:00 [3]
slept:6.0

Called it early at work - feeling jaded- ground it out through the weekly routine as follows:

Dynamic Warm-Up:
SL RDL Walks—Low A’s-- High A’s-- B’s—High Knee Butts——Karaoke Knee Drive— Square

Program:
Viper Squat and Press 3 x 15
Viper Curls 3 x 15
Viper Reverse Lunges Over Shoulder 3 x 15 ea

Flat Bench Chest Press 3 x 15
BW Dips 3 x 15

Seated Leg Extension 3 x 15
Seated Leg Curl 3 x 15

Lateral Raises 3 x 15
Oblique Crunches 3 x 15

Cool Down:
Hip Circles
Hydrants
Hurdlers
Cats and Cows
Childs

Thursday Mar 24, 2016 #

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

LHR homeward bound.

Jogging (Road) 15:36 [2] 3.0 km (5:12 / km) +40m 4:52 / km
ahr:137

Post flight shake out. A little stiff and waterlogged.

Wednesday Mar 23, 2016 #

Walking 45:00 [1] 4.2 km (10:43 / km)

Overcast 50F, at least no rain

Orienteering (Brandon CP XC) 42:52 [3] *** 6.55 km (6:33 / km) +50m 6:18 / km
spiked:13/14c

Thetford forest Brandon CP with nice woodland / pines, trail network. Running through slash and bracken demanding energy wise. Straightforward navigation, more like a long forest sprint. A couple of bobbles on execution- say 2-3 mins- I estimated finishing in 40-45 mins and could have been faster but got a little tired (JL maybe) towards the end. SL = 5.5km (7:47 m/k).
Fun outing after a day at work!

Tuesday Mar 22, 2016 #

Running warm up/down (Grass) 19:33 4.0 km (4:53 / km)
ahr:127

One lap of Jesus common before and one lap after drills on the grass (nice 2km circuit)

Drills (Grass) 11:00 [2] 1.0 km (11:00 / km)

Usual routine followed by 6x60m sprints (10s) all in O cleats on grass.

Walking 33:00 [1] 3.2 km (10:19 / km)

Quicker to walk to dinner than a cab.

Monday Mar 21, 2016 #

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

CBG 50F pleasant no rain. Uneventful flight.

Walking 49:00 [1] 5.2 km (9:25 / km)

To train station and back, stopping for a spot of arvo tea.

Walking 12:00 [1] 1.5 km (8:00 / km)
(rest day)

And a bit more to dinner

Sunday Mar 20, 2016 #

Trail running (XC trails) 27:36 [2] 4.8 km (5:45 / km) +65m 5:23 / km
ahr:132

Shake out run- cool and soft going underfoot. Pleasant outing in the woods at French.

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

Nice in the sunshine

Note

Another trip to the UK, which I enjoy. See how team is going in Cambridge, meet with some Lawyers and factor in a trip to Thetford Forest for a bit of recreational O :-)

Saturday Mar 19, 2016 #

Event: MNOC Lake Maria State Park

Orienteering 1:24:23 [3] 10.1 km (8:21 / km) +155m 7:46 / km
spiked:18/20c

Had a reasonable nights sleep and body still on EDT, so no excuse to get out for a bit of O. First event since Sept and goal was go for about an hour. Score O format (NB not my favorite) but nice area and decent map, fairly runable. Had a couple of inefficient routes and one control bobble (3-4 mins) otherwise steady and managed to keep going. Got 20/24 controls deciding to leave some points on the table and not to incur a penalty as the southern-most controls were in greenish terrain. Enjoyable outing in slick woods from some over night snow.

Friday Mar 18, 2016 #

Note
(rest day)

DC meeting.

Thursday Mar 17, 2016 #

Running (Road) 23:50 [3] 4.8 km (4:58 / km) +30m 4:49 / km

DC, along Rock Creek to Lincoln memorial and back.

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

Wash Circ environs

Wednesday Mar 16, 2016 #

Running (Treadmill) 30:12 5.75 km (5:15 / km) +57m 5:00 / km
max:151

Warm up 1km, then 20 mins of fartlek (8.5,9,10 mph for up to 1 min with equal jog recovery = 4.15km) and 1/2 mile cool down at end.

Stretching 15:00 [1]

Legs with roller

Tuesday Mar 15, 2016 #

Walking 33:00 [1] 3.5 km (9:26 / km)

Extending the range

C • decided i need to work on m... 27

Jogging warm up/down (treadmill) 17:55 [2] 3.2 km (5:36 / km) +32m 5:20 / km

Watching HR and keeping below 140

Stretching 12:00 [1]

With roller

Strength 1:05:00 [3]

Dynamic drills then legs and shoulders, cool down and dynamic stretching.

Monday Mar 14, 2016 #

Note
(sick)

Still feeling marginal this am- headache mostly. Chest and shoulder pains gone.

Walking 28:00 [1] 2.8 km (10:00 / km)

A gentle outing

Sunday Mar 13, 2016 #

Jogging warm up/down (Indoor) 9:00 [1] 1.5 km (6:00 / km)
(sick)

Debated the wisdom of this- needed more sleep /rest. Anyhow last meet of the season and always good to catch up with track buds.

Drills warm up/down 12:00 [2] 1.0 km (12:00 / km)

Not a lot of zip, but not moribund.

Stretching 10:00 [1]

Static and dynamic- probably did a lot more but lost track of time.

Track race (Indoor) 1:08 [4] 0.4 km (2:50 / km)

Decided to try the 400, scratch the 800 and see if I felt like a 200m, under the spirit of this is training!
Cruised around in 34, 34 (took the win, not that's much to shout about when my main comp scratched anyhow)

Track (Indoor) 30 [3] 0.2 km (2:30 / km)

About 15 mins rest after the 400, so Why not? Strong start, cruised back straight and upped the cadence to win the heat by a few secs in 30.8 (age group win). Not a great time, but about what was expected.
Some days its enough to be out there.

C • kudos for getting out there... 3

Note

Definitely not feeling on top form, but didn't trash myself either. Noticeably twitchy from the salbutamol.
So endeth the indoor season, now gearing up for the 2-lapper outside :-)

Saturday Mar 12, 2016 #

Walking 15:00 [1] 1.2 km (12:30 / km)
(sick)

Feeling like ----, still struggling with reactive airways from last bout of UTI, now muscle aches, headaches.

Friday Mar 11, 2016 #

Jogging warm up/down (Indoor) 10:25 [2] 2.0 km (5:13 / km)

More running in "circles"

Stretching 7:00 [1]

Dynamic and static

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

Std routine with 4x80m strides.

Thursday Mar 10, 2016 #

Jogging warm up/down (Indoor) 15:00 2.7 km (5:33 / km)

10 min wu and 5 min cd around drills

Stretching warm up/down 12:00 [1]

Dynamic hips and hams, followed by roller for the rest

Drills (indoor) 16:00 [2] 1.2 km (13:20 / km)

With indoor track champs on Sun (signed up for 4,8 and 200m), this was a low intensity / low volume wo designed to keep legs turning over.
Std. drills, then 4x50 build ups from lunges (10) and 4x100 standing starts. The latter running the curve from stagger to 800m break line in 17-17.5 sec.

Note

Weather almost warm enough to start track work outside- profuse sweating indoors this am! Next week the outdoor season campaign and focus on 800m racing begins.

Wednesday Mar 9, 2016 #

Trail running (XC) 26:35 4.6 km (5:47 / km) +75m 5:21 / km
ahr:136 max:150

Ha- Pig training :-) Wet muddy /sloppy trails! 38F at dusk, so a bit cooler than yesterday.

Tuesday Mar 8, 2016 #

Walking 28:30 [1] 3.0 km (9:30 / km) +50m 8:46 / km

Back home and in the woods, ski trails clear. Warm 68F day.

Jogging warm up/down (Treadmill) 14:06 [2] 2.5 km (5:38 / km) +25m 5:22 / km

Gradual ramp

Strength 1:00:00 [3]

Dynamic warm up with drills then legs and arms.

Dynamic Warm-Up (3x):
Low A’s--High A’s-- B’s—High Knees--- High Knee Butts—Back Wards—Karaoke Knee Drive
Ladder (3x):
Singles—Doubles—Bunny Hops- Laterals—Singles with Drive

Program:
Walking Lunges with Core Rotations 3 x 12
3 Way RDLs 3 x 15
Fire Hydrants 3 x 15

Single Leg Squats 3 x 12
Box Jumps 3 x 6
Lateral Lunges 3 x 12

TRX Rows 3 x 12
TRX Push-Ups 3 x 12

Biceps Curls 3 x 12
OH Triceps Ext 3 x 12

Cool Down:
Glute Kicks
SLR
Hurdlers
Butterfly
Cats and Cows

Stretching 5:00 [1]

Legs with roller