Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 31 days ending May 31, 2016:

	activity	#	time	miles		km		+m
	Walking	25	12:18:14	42.44	(17:24)	68.3	(10:49)
	Strength	7	5:19:00
	Jogging	19	3:52:58	25.68	(9:04)	41.32	(5:38)	123
	Trail running	6	3:03:39	21.19	(8:40)	34.1	(5:23)	395
	Stretching	18	2:28:00
	Drills	11	1:43:30	5.53	(18:43)	8.9	(11:38)
	Running	5	1:02:15	8.59	(7:15)	13.82	(4:30)	95
	Massage	1	1:00:00
	Orienteering	1	57:44	4.1	(14:05)	6.6	(8:45)	110	11 /	13c	84%
	Track	8	28:39	5.56	(5:09)	8.95	(3:12)
	Smog day	1	1
	Total	31	32:14:00	113.08		181.99		723	11 /	13c	84%
	[1-5]	31	31:14:00
averages - weight:63.2kg

2:48

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Tuesday May 31, 2016 #

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

Modest temps and humidity

Jogging warm up/down 9:30 [2] 1.6 km (5:56 / km)

1km + warm up with 4x50m strides

Stretching 5:00 [1]

Dynamic

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

Usual routine

Track intervals 6:46 2.0 km (3:23 / km)

Warm 78F out on the rubber today, and some humidity post rain.
Plan was 10x200m at mile pace with 1 min (100m walk) R. Felt invigorated by work out and went as follows:
41.5
41.9
40.4
41.0
41.4
39.9
40.5
40.6
40.6
38.5
Avg = 40.6

Walking warm up/down 10:24 [1] 1.0 km (10:24 / km)

And the walk recovery bits

Monday May 30, 2016 #

Walking 22:00 [1] 2.0 km (11:00 / km)

Feels humid today

Strength 24:00 [2]

Yard work

Trail running (XC) 31:08 5.8 km (5:22 / km) +45m 5:10 / km

Summer conditioning in the woods- feels like 80F but not too bad. Shake out effort.

Sunday May 29, 2016 #

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

St Loius Park HS all comers track meet that I learned about yesterday. Warm and breezy (77F, somewhat humid). 5x 80-100 m strides

Stretching 20:00 [1]

Several rounds of dynamic and static, esp working the hams.

Drills warm up/down 18:00 [2] 2.0 km (9:00 / km)

Std routine, with several wind sprints and running the bend.

Track race 1:04 0.4 km (2:40 / km)

Had to wait about 31/2 hours before the 400 and then in the last of 13 heats. Lane 2 with 6 other runners, a speedy M23, W55, and the rest W12-15s. Got out well and had all but the M23 and a W14 taken care of at the 200- ramped it up and held it OK to finish despite a strong head wind. 1:04.78 and inside the American age group std.
800 was run straight after with fastest heat first, then the 200s, so skipped those and headed home. No other sprints today!

Walking 23:00 [1] 2.0 km (11:30 / km)

Saturday May 28, 2016 #

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

Mile warm up, strides and 1 km warm down

Stretching 10:00 [1]

Dynamic, hips and hams tight from air travel

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

Usual plus 2x100 at 16s

Track intervals 2:56 [4] 1.0 km (2:56 / km)

5x200m @ 800 race pace with 2 mins recovery.
Focused on form and kept strictly to the 2 R.
35.8
36.0
34.9
34.9
34.3
Avg = 35.2
Left it at 5, although could have done more. Tempted with short sprints but butt still feeling tight.

Walking 25:00 [1] 2.25 km (11:07 / km)

Short outing through the hood.

Note

Rolled the other 60 + year old body out today- first outing post winter and she fired up first time :-)

Friday May 27, 2016 #

Walking 24:00 [1] 2.2 km (10:55 / km)
(rest day)

Evening stroll post rain

Thursday May 26, 2016 #

Jogging warm up/down (Treadmill) 13:34 [2] 2.5 km (5:26 / km) +25m 5:10 / km

Ramp with 6x100m strides

Stretching 6:00 [1]

Legs with roller

Strength 1:00:00 [3]

Drills, legs, arms and stuff:

Dynamic Warm-Up:
Figure 4 Walks—High A’s--- B’s--- High Knees--- high knee butts--- Karaoke—Backwards

Program:
FM Squats 3 x 12
OH Kettle Reverse Lunge 3 x 12
Kettle Swings 3 x 12

SA Snatches 3 x 12 ea
Burpee Push-Ups 3 x 10
Step up with overhead press 3 x 12

Chest Press 3 x 10
Bent Over Row 3 x 12

Seated Arnold Press 3 x 10
Front Raise 3 x 12

Lat Pull Down 3 x 12
Straight Cable Pull Downs 3 x 12

Cool Down:
Hydrants
Hurdlers
Straight Leg Raises
Cow’s Childs

Wednesday May 25, 2016 #

Jogging warm up/down 20:00 [2] 3.4 km (5:53 / km)

Short outing on tow path. Raw, damp morning.
Off the LHR and home later.

Stretching 6:00 [1]

Static. Back stiff from flying.

Note

Handed over $$$ for the privilege of entering 2 events at the WMAC, a t shirt and results stick. Commitment made!

C • thats exciting! so you need... 2

Trail running (XC) 21:50 [2] 4.0 km (5:28 / km) +30m 5:16 / km

Back home, with 75F and humid. Had to get a shakeout run in. Mellow effort.

Tuesday May 24, 2016 #

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

Once round Jesus green to warm up and a km at end

Stretching 5:00 [1]

Dynamic

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

Usual with 4x50m build ups

Running intervals (Grass) 3:42 1.32 km (2:48 / km)

At the body clock equivalent of 1am home time, body was somewhat reluctant to go. Did a fun kinda speed session with 2x200 (37-38), 2x160 (24-25), 2x120(20-21), 2x100 (15-16), 2x80(12), with short rest starting at 1 min and moving down to 30s.

Walking 1:00:00 [1] 4.8 km (12:30 / km)

LT ramble to the pub

Monday May 23, 2016 #

Walking 1:15:00 [1] 6.0 km (12:30 / km)

Dropped off at Bletchley Park (BP) to see new Enigma and Cryptography exhibits, then on the Cambridge.

Sunday May 22, 2016 #

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

Out early

Trail running (XC trails) 35:04 6.4 km (5:29 / km) +80m 5:09 / km

Warm but quite pleasant in the woods. Pretty much a shake out effort except for a 1km ramp in the middle

Strength 25:00 [1]

Catching up on yard work.
Off to UK again tonite.

Note

Small world moment. Our new neighbors in Plymouth who moved a few months ago from Fridley, spend time in Cambridge UK- daughter graduating from a doctoral program at the Uni in July. So once in awhile we get to enjoy arvo tea and a warm ale or two t'other side of the pond!
To my surprise, yesterday a car transporter pulls up and unloads an old SWB Land Rover (series II)- he's planning to restore this venerable machine which last saw honest farm labour in the Lake District.
Looking at the rego plate I see it's got a D, meaning it was first registered in 1966 (yep the last time England won the Soccer World Cup!). More intriguing is that I learned to drive in an underpowered asphyxiated LWD diesel version and recall executing a 3 point turn under the watchful eye of a British Army tank in central Belfast (a relatively safe area at that time). I passed :-)

Saturday May 21, 2016 #

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

Mile then 4x100 strides

Stretching 10:00 [1]

Dynamic and some stick work

Drills warm up/down 12:00 [2] 0.8 km (15:00 / km)

Usual with 2x150 starts and 2x50 wind sprints

Track race 2:41 [4] 0.8 km (3:21 / km)

First outdoor race of a long season (aim to peak in late October!). MN SG was the venue and aim was just to get out there, overcome any jitters and run solid. Mission accomplished. Conservative but solid effort (kinda like a quali round effort) and just tad faster than same time last year. One heat, all age groups with staggered starts to break line- got out fine and out of trouble but left too much gap to the M51 ahead. Pretty even splits 80/81 and didn't push too hard at end with the 400 coming up. Sadly no real competition in my age group- took Gold and 2nd overall. Can and will faster though!

C • You sneaked this one by me.... 2

Track race 1:06 [5] 0.4 km (2:45 / km)

About 30 mns rest after the 800 so not feeling too bad.Drew lane 5 running in age cohort heat. Good start in lane 5, gobbled up the outer 2 lanes by the back straight. Ramped up at the 200 and maintained good turnover to the finish line. Took Gold and again 2nd on the day to another M51!

Note

Fun morning up at St Cloud, catching up with old and new friends alike- always a good vibe at the Senior Games. Fine day weather wise with 60F at race time which as a tad too early for me. Qualified for NSG 2017, not sure that Alabama in July has much appeal though!

Friday May 20, 2016 #

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

Contemplative

Thursday May 19, 2016 #

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

Way too nice out

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

Work got in the way- late evening stroll

Wednesday May 18, 2016 #

Walking 27:00 [1] 2.5 km (10:48 / km)
weight:62.9kg

Can't beat this weather

Jogging warm up/down (Treadmill) 10:00 [2] 1.75 km (5:43 / km) +17m 5:27 / km

Short and easy

Stretching 10:00 [1]

General routine

Strength 1:00:00 [3]

Warm up drills, legs, shoulders, core and cool down:

Dynamic Warm-Up:
Walking Lunge and Twist—Low A’s—High A’s--- B’s--- High Knee Butts--- Karaoke--

Program:
SL Squats 3 x 10
Box jump 3 x 4
3 way Hamstring 3 x 15

Kneeling Hip Adduction 3 x 12
Kneeling Hip Abduction 3 x 12

T-Push Ups 3 x 10
½ Squat Rows 3 x 12

Shoulder Press 3 x 12
½ Kneeling Lat Pulls 3 x 12

Biceps Curls 3 x 15
Tricep Kick Back 3 x 15

Cool Down (3x):

Ankle Circles
Hip Circles
Hurdlers
Clams
Cats and Cows
Figure 4
Childs

Tuesday May 17, 2016 #

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

Nice sunny day

Running tempo (Road) 25:15 5.1 km (4:57 / km) +55m 4:42 / km

Beautiful conditions this evening- warm with light breeze. 5 mins warm up then 20 mins of solid tempo effort. Felt good.

Monday May 16, 2016 #

Note

I decided to post a non-running (shock -horror) pic to remind me of the challenges of Alzheimers Disease to care givers and communities, but that there are also joyful moments and memories. As my Mum continues to slide into a bleak inner world, you can only do what you can especially from a distance. This pic is from a fund raiser this weekend for the benefit of community support (and my group and I continue to pursue new research angles for cognitive therapies). So here's to celebrate the aura of joy from amidst the sadness.

And yes the theme color is purple!

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

Pleasant out today

C • dapper ! 4

Jogging warm up/down (Indoor) 8:30 [2] 1.6 km (5:19 / km)

Needed to get some gym credits, so indoor workout. 1km before and 600m after drills and sprints

Stretching 10:00 [1]

Mostly dynamic

Drills 5:30 [2] 0.8 km (6:52 / km)

Usual routine

Running intervals 4:15 [3] 1.0 km (4:15 / km)

5x40m and 5x80m sprints (a lactic anaerobic aka 400/800 start effort i.e. 90%) with jog recovery

Sunday May 15, 2016 #

Trail running (XC trails) 32:01 6.0 km (5:20 / km) +40m 5:10 / km

Mellow outing, warmed up a little to 50F and softish underfoot- pleasant jaunt in the woods.

Stretching warm up/down 10:00 [1]

Static with roller

Walking 22:00 [1] 2.0 km (11:00 / km)

Sun came back out

Saturday May 14, 2016 #

Jogging (Treadmill) 13:20 [2] 2.4 km (5:33 / km) +24m 5:17 / km

Mile warmup, with 4x100 strides and 1/2mile cool down

Stretching 8:00 [1]

Dynamic

Running (Treadmill) 20:03 4.0 km (5:01 / km) +40m 4:46 / km

Cool 35F and windy outside, so no speed work today!
Tempo type workout with 10x 1 min at 6:40 pace, 10x1min jog recovery

Strength (Yard work) 25:00 [1]

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

Sunny but cool chill wind

Friday May 13, 2016 #

Walking 33:00 [1] 3.5 km (9:26 / km)
weight:63.4kg (rest day)

Cold and damp

Thursday May 12, 2016 #

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

Partly sunny and least no rain.

Jogging warm up/down 5:30 [2] 1.0 km (5:30 / km)

2laps warm up then 4x50 wind sprints

Drills warm up/down 7:00 [2] 0.5 km (14:00 / km)

Usual routine

Stretching 5:00 [1]

Dynamkc

Track 1:10 [4] 0.45 km (2:36 / km)

Speed endurance (lactic anaerobic) wo - plan was 4x150m at 95% with complete rest between. Cold 55F and blustery 12-15mph wind which wasn't pleasant. Ran these into the wind, and called it a day at 3 reps when hamstrings started to tighten. Anyhow ran the first 3 pretty well, nice and relaxed and hit the target time (aka 48sec for 300).
23.6 (5R)
23.2 (6R)
23.5

Wednesday May 11, 2016 #

Jogging warm up/down (Treadmill) 11:25 [2] 2.0 km (5:43 / km) +20m 5:26 / km

Gradual ramp

Stretching 5:00 [1]

legs with roller

Strength 1:00:00 [3]

Dynamic Warm-Up:
Figure 4’s--- High A’s-- B’s—High Knees Butts—Karaoke — Backwards

Program:
Front Squat 3 x 12
Step up with OH Press 3 x 12 ea

Messier Front Squats 3 x 12 ea
Skaters 3 x 15 sec
Pistol Squat to Box 3 x 10

Sit N Sprint 3 x 10 sec
Burpees 3 x 10
Cross mountain climbers 3 x 12

Band Pull Aparts 3 x 12
Goal Posts 3 x 12
Empty Can 3 x 12

OH Bicep curls 3 x 15
OH Tricep Ext 3 x 15

Cool Down:
Hydrants
Hurdlers
Wall Shoulder
Cats and Cow’s Children

C • cant come up with sit and s... 3

Tuesday May 10, 2016 #

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

Biz walk

Jogging warm up/down (Treadmill) 17:30 [2] 3.0 km (5:50 / km)

1.8 km before intervals with 4x100 strides and 1.2 after

Running intervals (Treadmill) 9:00 2.4 km (3:45 / km)

Cold and wet outside, so inside on the tread. Plan was 6x400m at 85% with 200 walk/jog recovery. As always focusing on running economy and sticking to the recovery time.
1:29-1:31 for the 400s and 1:45-1:50 for the R.

Walking 9:15 [2] 1.0 km (9:15 / km)

And the recovery bits

Monday May 9, 2016 #

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

While none needed- an excuse to drop off old running shoes. Blustery day.

Jogging warm up/down (Indoor) 11:09 [2] 2.0 km (5:35 / km)

12.5 laps

Stretching 12:00 [1]

Dynamic and some core

Sunday May 8, 2016 #

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

Gorgeous out- 60F sunny and light breeze. Mile warm up with 4x100m strides, then did yesterday's planned track wo And 1/2 mile cool down at end (all in lane 5)

Stretching warm up/down 5:00 [1]

Dynamic and hips mostly

Drills warm up/down 5:00 [2] 0.5 km (10:00 / km)

Usual fare.

Track intervals 6:45 2.0 km (3:23 / km)

A volume workout! 10x200 at 80% effort focusing on smooth form, with 1 min recovery. Satisfying work out and felt like I could have done a few more. Resisted the temptation to push harder. Went as follows:
41, 41, 40, 40, 41, 41, 40, 40, 40, 38
Avg per 200 = 40.5

Walking warm up/down 10:35 [2] 1.0 km (10:35 / km)

And the walk recovery bits.

Note

Unfortunately my Mum had a fall and spent Mother's Day in Royal Perth Hospital with a stable # of the pubic ramii; conservative management indicated. However sadly her cognitive state has seen rapid decline over the last few months. October visit may not come soon enough.
I have to despair over the apparent medical decision making. The good news- no opioid prescribed. The bad - celocoxib - a drug with a significant CV/stroke risk profile and probably no better an analgesic than acetaminophen apparently being used for pain control.Then to top it pantoprazole (PPI) added to prevent risk of GI bleeding. PPIs themselves associated with dementia and cognitive decline in the elderly.
First do no harm is something to keep foremost of mind!

C • i agree, it's such a good q... 5

Saturday May 7, 2016 #

Event: MNOC Cleary Lake Regional Park

Jogging warm up/down 6:30 [1] 1.2 km (5:25 / km)

Usual Sat group meet up, although we almost cancelled due to air quality conditions: Purple Alert (not to be confused with Prince) due to smog from the Canadian brush fires. Air thick with smoke at 7am.

C • I would have bailed for sur... 5

Drills warm up/down 15:00 [2] 0.6 km (25:00 / km)

Usual routine plus hip drills over hurdles. Kept this light.

Track warm up/down 1:00 [2] 0.3 km (3:20 / km)

Not a day for hard or long intervals. So just did some strides and accelerations 6x50m.
No coughing and no resorting to inhaler.
And done!

Note

Discussing WMAC with Jim S, who is planning on going and how to peak for October. Need to devise a macro and micro training plan and avoid early season temptations. Jim did encourage me to declare for a USA M60 4x400 relay spot- places determined purely by top 4 performances in the individual event. So I am thinking why not- you never know who will show up!

Smog day 1 [1]

Orienteering (Green) 57:44 [3] ** 6.6 km (8:45 / km) +110m 8:04 / km
spiked:11/13c

Smoke clererd through am and by 1pm air was pretty good. So a joggeroo around the Cleary lake course. Sloppy from the get go as the course looked really easy (orange level with doglegs) and it was, but still managed to drop 5 mins on first control. Pretty sure there was an unmapped boulder. Anyhow, focused a bit more on the rest of the course, which had a mix of trail options and hard slog through prairie grass and wet marshes.

Green - Splits

Friday May 6, 2016 #

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

85F and trying not to get too sweaty.

Note
(rest day)

Bit the bullet and booked flights to Australia

Thursday May 5, 2016 #

Note

Trying to do some long range planning. Two Southern hemisphere events in mind.
1. WMAC Perth Australia Oct 24-Nov 6; enter 400/800 with low 60s, and sub 2:30 making the M60 finals) - need to plan a training regimen
2. WMG Auckland NZ April 2017; enter M60 sprint distance O (could I better previous 5th place finish in M55A final?) and track 400/800 (if schedule allows).
Usual balance of work/family/training time at play.

C • Have to choose at NZ World Masters 5

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

Another beautiful day

Trail running (XC) 20:00 3.7 km (5:24 / km) +45m 5:06 / km

Shake out run in the woods. Trails firming up and apparently hottest day of the year at 83F

Wednesday May 4, 2016 #

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

A fine and warm spring day

Jogging warm up/down (Treadmill) 11:30 [2] 2.0 km (5:45 / km) +20m 5:29 / km

Gradual ramp

Stretching 6:00 [1]

Legs with roller

Strength 1:05:00 [3]

Drills then arms and legs and cool down.

Low A’s-- High A’s-- B’s—A-Cs—High Knees—High Knee Butts—Karaoke Knee Drive— Backwards
Speed Ladder:
Singles, Doubles, Ali, Lateral Shuffle

Program:
Single Leg Squats 3 x 12
SL RDL 3 x 15

OH with Reverse Lunges 3 x 12 ea
Lateral Band Walks 3 x 15

Flat Bench Press 3 x 12
Bench over Row 3 x 15

Arnold Press 3 x12
Lateral Raises 3 x 15

Cool Down:
Ankle Circles
Hip Circles
Quad Stretch
Cats/Cows/Childs

Massage 1:00:00 [0]

Back to the monthly tune up.

Tuesday May 3, 2016 #

Jogging warm up/down (Treadmill) 10:00 [2] 1.1 mi (9:06 / mi) +17m 8:41 / mi

A quick 10/10/10 before work.

Stretching 10:00 [1]

Dynamic and roller

Drills warm up/down 10:00 [2] 0.6 km (16:40 / km)

Usual plus walking lunges with high knee.

Monday May 2, 2016 #

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

2km including 4x100 strides to warm up and 1km back to hotel after track.
Basically wrapped up a meeting and told my folks I needed a break before dinner!

Stretching 5:00 [1]

Mostly dynamic

Drills warm up/down 5:00 [2] 0.5 km (10:00 / km)

Usual routine

Track intervals (Outdoor) 5:11 1.6 km (3:14 / km)

Morristown HS NJ (nice track!), rewarded with the sun coming out and high 50s. Ran a JD wo of 2x400 (2:30R) and 4x200 with 200 walk recovery (about 2 mins) for target 2:30 800 plan, although I like to do these as cut downs i.e. getting faster through the reps. Ran in Lane 5 off the stagger(s) so as not to encounter too many errant LAX balls. Satisfying wo as follows:
82.5 (41.5,41)
81.4 (41,40.4)
38.3
37.8
36.3
35.1

Walking warm up/down 7:00 [1] 1.0 km (7:00 / km)

Winding down before jogging back to hotel

Sunday May 1, 2016 #

Note

The Darling buds of May.
A purely personal reflection on the passage of 40 years, half a world and half a lifetime away: Med School, active on the Perth Folk Music scene (and a member of the Bonza Creek Bushband), running track for UWA (recalling a 3rd place finish in the 4x400 at State Champs and a few other notable solo performances), Orienteering (unbeaten streak of 28 races in WA) and a more carefree world and culture.
Today Penn relays as an old guy, back playing music, occasional O and helping to push the frontiers of medical science. Net net, still doing Interesting stuff after those decades and grateful that life has been pretty good to me.

C • Looking back with pride....... 4

Note

Had to get the t shirt

C • Great pix and shirt 2

Trail running long (XC trails) 43:36 8.2 km (5:19 / km) +155m 4:51 / km

Grand tour of French park, for what constitutes a long run these days.

Walking 23:00 [1] 2.0 km (11:30 / km)

Not a bad day after all the rain we've had

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