Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 31 days ending Oct 31, 2016:

	activity	#	time	miles		km		+m
	Walking	21	12:30:10	43.62	(17:12)	70.2	(10:41)
	Stretching	21	3:55:30
	Strength	4	3:05:00
	Drills	17	2:41:00	6.34		10.2
	Jogging	13	2:14:10	13.74		22.11		40
	Massage	3	2:05:00
	Trail running	2	36:28	3.91	(9:19)	6.3	(5:47)	35
	Track	7	16:35	3.45	(4:49)	5.55	(2:59)
	Running	1	2:51	0.62	(4:35)	1.0	(2:51)
	Total	25	27:26:44	71.68		115.36		75
	[1-5]	25	25:21:44
averages - sleep:7

2:06

0:00

» now

Wednesday Oct 26, 2016 #

Event: World Masters Athletics Champs

Walking 28:00 [1] 3.0 km (9:20 / km)
slept:8.0 (rest day)

Trying to make this a rest day

C • good luck and enjoy! 12

C • Kings Park 7

Stretching 10:00 [1]

With and without roller

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

Easy ABCs and some strides

Massage 30:00 [0]

Tight gluts and hams
Just found out that Team USA will have its own masseuse at the event - nice way to repay USATF membership. Attended team briefing, which was very helpful.

Note

Traversing areas of Perth I never knew on way to stadium and nursing facility. On the later, as far as dementia units go, this is a pretty nice one, fairly new but more importantly the staff are pretty attentive and the residents well cared for. Mum more lucid today, but still away with the fairies. Teamed up to win a game of bingo!
Beautiful warm blue sky Perth day, with some smog from brush burn off season- Sandgropers complaining about the weather being unseasonably cool. I'll take this over impending MN weather any day, bit like San Diego with year round outdoor track training.
Have set up a FB account and posting photos there (much easier than AP), so now fully social media compliant (except for no twitter acct).

Tuesday Oct 25, 2016 #

Walking 45:00 [1] 4.0 km (11:15 / km)
slept:7.0

Sunny Perth day, then out to visit Mum.
Woke at 1and 4 am

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

Esplanade

Stretching warm up/down 15:00 [1]

Dynamic and static

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

ABCs then build ups and strides

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

To Elizabeth Quay for the Welcome Ceremony and Athletes March.

Monday Oct 24, 2016 #

Note
slept:6.0

Slept on and off.
PFW
Mon easy strides and drills on grass, massage
Tues easy ints and drills on comp track (Athletes ceremony)
Wed rest, lite drills and massage
Thurs race 800P (3x12heats)
Fri race? 800F (12)

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

Cool at first then warmed up quickly in the sun

Stretching 5:00 [1]

Dynamic
Not too stiff

Drills warm up/down 10:00 [2] 1.2 km (8:20 / km)

ABCs then 2x100 strides and 2x50 wind sprints and done.

Massage 35:00 [0]

Light pressure fluid removal. A few knots in the shoulders, calfs and quads tight.

Note

Visited my Mum and Dad today. Mum has just transferred into a secure dementia unit - sadly she didn't recognize me and can't talk at all coherently. Anyhow we went for a walk and a cuppa. Chatted to Nursing staff and then walked Dad home. Incredibly difficult for him, as he has all his marbles but struggles emotionally with the rapid decline in his partner of over 60 years. Just sad is all I can say about the situation and impact of AD.

Sunday Oct 23, 2016 #

Walking 30:00 [1] 2.7 km (11:07 / km)

Arrived late afternoon, warm and sunny out soma walk along the Swan River

Friday Oct 21, 2016 #

Jogging warm up/down (treadmill) 9:50 [2]

Easy does it

Stretching 5:00 [1]

Dynamic

Drills 15:00 [3]

ABCs then 5x30m block starts, getting the routine down. And done.

Thursday Oct 20, 2016 #

Note

Feel like I am ready for Perth. Two more workouts before departure; strength today and tomorrow drills with block start practice (memorizing the routine ala Mr Bolt :-)

Stretching 10:00 [1]

Dynamic

Strength 1:00:00 [2]

Session with drills and plyo oriented (box jumps etc)

Dynamic Warm-Up: longer warm up
(Walking A’s, skipping A’s, running A’s, skipping B’s, running C’s, Karaoke, bounds, build up sprint)x2

Program:
Box jumps, 3 sets of 8 reps at maximum height

Med ball slams, 3 sets of 8 reps hard as possible

Prowler, 3 sets of max weight down 1 direction

Russian twist, dynamax ball at 20 pounds, 3 sets of 8 reps

Sit ups, 3 sets of 15 with Dynamax ball
Back extension: 3 sets 8 with Dynamax ball

Cool Down:
Fire hydrants
Cars and cows
Yates thoracic rotation

Note

Last strength session before Perth. Looking back the last 4 weeks has progressed according to plan and given other considerations I am as well prepared as I feel I could be; helpful to have a string of quality days to simulate back to back racing. Come what may and the vicissitudes of jet lag, going out there to enjoy the experience.

Wednesday Oct 19, 2016 #

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

Overcast but moderately warm

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

3laps lane 3 and 4x100m strides

Stretching 10:00 [1]

Static and dynamic

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

ABCs

Track intervals 3:07 1.0 km (3:07 / km)

Cold 48F and chilling wind at 12mph which came diagonally across track. Anyhow full body cover and last track session before Perth so HTFU. Plan was 5x200m at race pace with short 1 min recovery- focus on keeping the short recovery. Ran contiguous 200s by walk recovery in situ and so really couldn't avoid the wind which was mostly felt on backstright and turn 2. Focused on form and sticking to the prescribed recovery and went as follows (rounded):
39, 38, 37, 37, 36

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

Easy down

Tuesday Oct 18, 2016 #

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

Warm sunny- unseasonable

Jogging warm up/down 7:00 [2] 1.2 km (5:50 / km)

A couple of laps (lane 3) plus 4x50 wind sprints

Stretching warm up/down 6:00 [1]

Dynamic

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

ABCs

Track intervals 1:02 0.4 km (2:35 / km)

Mid afternoon (ahead of football game) warm 65F some light breeze. Pretty ideal for a TT so no excuses! Changed into spikes and ran lane 5 off the stagger. Splits per 100m (c=curve, s=straight)
300m 47.4 (15.7c, 15.6s, (200=31.3), 16.1c) 1:30R
100m 15.1(s!)
400= 62.5
Started hard, got into cruise mode at 50m (had a visual marker) through 200, picked it up around the turn. Got lazy with the right arm around 200m and had to focus on form. Had enough left at the 300m Mark to finish it off if it were a real race.
Pretty happy with that effort. Last one before Perth.

C • excellent. sounds like you ... 2

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

Easy down, spikes off.

Monday Oct 17, 2016 #

Note

PFW
Mon Easy drills and stretch
Tues 300/100 test (if warm enough ie >60F in spikes)
Wed Speed endurance 5x200 at race pace (35-36) with 1 min R
Thurs Light strength and ROM
Fri Easy, Massage and fly

Jogging warm up/down (Treadmill) 9:40 [2] 1.61 km (6:00 / km)

Easy day

Stretching 15:00 [1]

Static and dynamic

Drills warm up/down 7:00 [2] 0.4 km (17:30 / km)

ABC and lunges, 4xbuild up sprintsx30m

Sunday Oct 16, 2016 #

Event: MNOC Lake Maria State Park

Note

Home straight in the run up to WMAC. Main challenge is to stay healthy, fresh and uninjured. Going to skip O today!
Mental prep is good, ready to race; speed is on tap as long as I race smart.

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

Gradual warm up

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

ABCs and 6 wind sprints, 2 block starts x30m

Stretching 10:00 [1]

With roller-hams tight

Note

Got the race schedules and transportation details for Perth. Booked a jet lag recovery massage :-)

Walking 25:00 [1] 2.2 km (11:22 / km)

Pleasant Fall day

Saturday Oct 15, 2016 #

Jogging warm up/down 12:00 [2] 2.0 km (6:00 / km)

At first light. Legs heavy, brain slow! A mile then 4x100m strides

C • whoa - world masters is jus... 6

Stretching warm up/down 6:00 [1]

Dynamic

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

ABC routine

Track intervals 3:06 1.0 km (3:06 / km)

Warm 65F with strong 17mph wind gusting down home straight. Planned on a 600m and decided (wisely) not to push the first 400 especially heading into the wind, and finish last 200 faster, essentially a feel for distance effort. Solo run until 300m then company but unfortunately no wind break. Given conditions a decent, but not all out effort, with splits as follows:
40, 41, 37 (1:58.1)
Cruise mode for first 400 so felt like there was plenty in the tank.
Then complete walking recovery c12min and finished off with 2 x200 at 90% effort with short 1:30 recovery:
34.6
33.8
Both into the wind, and felt more fluid at end of session. Form comment- good strode and cadence, right arm not driving back far enough at the end of the 600. Focused on fixing that in the 200s.
And done.

Walking warm up/down 8:00 [1] 0.8 km (10:00 / km)

Easy cool down laps

Note

Finished the session without injury and feeling more engergetic than at start. Also good to get faster through session.

Friday Oct 14, 2016 #

Drills warm up/down 8:00 [2] 0.5 km (16:00 / km)
(rest day)

ABC and 5x30 sprint build ups

Stretching 16:00 [1]

Dynamic and rollers

Thursday Oct 13, 2016 #

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

Walking off JL. Hopefully track toinite

Jogging warm up/down 7:00 [2] 1.2 km (5:50 / km)

Feeling jaded but sunny out so that helped. 4x50m wind sprints.

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

ABCs

Stretching 20:00 [1]

Dynamic and static, getting out the kinks. Tight hips especially.

Track 1:22 0.5 km (2:44 / km)

Sprinters work out. Gave it a go despite jet lag. Sunny, windy and mid 50F. Work out was 400m break down as 200/200 with 1:30R. Moving OK @90% effort as follows:
32.4
33.0 (65.4)
Then a 100 for good measure 16.4
And done!
Have one more 600 TT and 1 more 300/100, 200/200 to go before heading down under. Tempted to wear spikes and go all out on these to see what's possible.

C • Might make sense for a dres... 2

Wednesday Oct 12, 2016 #

Walking 55:00 [1] 4.5 km (12:13 / km)
(rest day)

Airport hiking mostly. Home again.

Note

Small world experience. Chatting to my driver back to LHR yesterday, a former police officer, turns out she lives in Muswell Hill in North London, a mere stone's throw from where I lived in the late 80's early 90's. Also turns out, "for you dedicated followers of fashion", it was the tribal home of the Kinks, a band that defined the "British sound" of the 60's and who were banned from the States- because they were too rowdy!

C • Yea Lola! 2

Tuesday Oct 11, 2016 #

Jogging warm up/down 21:10 [2] 4.0 km (5:18 / km)

Two before and 2 after.

Stretching 13:30 [1]

Dynamic. Hams tight.

Drills 22:00 [3] 1.2 km (18:20 / km)

Cold 4C morn with mist, almost surreal as dawn came.
Usual ABC then handful of short build ups 40-50m then 8 or so longer sprint bursts 10-15 sec aka sprint fartlek. Went with the flow.

Walking 1:10:00 [1] 6.2 km (11:17 / km)

Around town,then punting on the river.

Monday Oct 10, 2016 #

Walking (Treadmill) 18:00 2.4 km (7:30 / km)

Power walk before breakfast

Stretching 17:00 [1]

Static and dynamic

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

Blustery day

Stretching 10:00 [1]

With roller

Note

Evening in an English pub, over a beer and with a culturally diverse group discussing pondi-lateral politics. Yes I'm still American!

Sunday Oct 9, 2016 #

Walking 1:35:00 9.0 km (10:33 / km)

Granchester Meadows to the Orchard Tea rooms. Sunny warm day (nice by English stds)

Saturday Oct 8, 2016 #

Jogging warm up/down 8:00 [2] 1.5 km (5:20 / km)

A few laps and some 100m strides (3)

Stretching 6:00 [1]

Dynamic and some roller work on hams

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

Usual routine

Track intervals 3:09 1.05 km (3:00 / km)

Another moment of truth. Sunrise at the track, no breeze but cold at 36F. Full body cover for this session.
First up the 600m TT, this week aiming for 38s per 200 = 1:54. Ran the first 300 solo and had my good friends Jim and Susan for the last 300 and 200m. Got off much better this week and felt pretty energetic to get the job done in 1:53.0 with splits as follows:
300m 55.3. (36, 19)
2nd 300m 57.7 (38, 19)
Bit more lactic feel in the last 50m this week- actually none last week!
Good confidence boost in being able to hit the mark and 7s faster than last week.
Complete rest 12m
Finished the session with3x150 @90% effort in 25.3, 25.1 and 25.5 with 6-7R between
Then walked it off and then coffee with training buds. Great way to start the day :-)

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

Two laps to ease out the legs. Lungs a bit sensitive to the cold air today, so some coughing but NO nausea

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

Berner time. Dry land skiers out in force today around our hood.

Stretching 10:00 [1]

Vibra roller

Strength 35:00 [1]

Misc. yard work- the Fall clean up begins

Note

Packing for a quick trip across the pond.

Friday Oct 7, 2016 #

Massage 1:00:00 [0]
(rest day)

Additional TLC- 2 weekly cycle. Verdict- tight gluts otherwise no major issues

Note

Check in on prep:
Strength conditioning +++
Flexibility +++
Endurance prep ++
Sprint speed +++
Speed Endurance ++1/2
Mental readiness +1/2

Feels somewhat strange to be at this time of year, usually a base build phase prior to indoor season, aiming to peak for competition- feels more like a May/June cycle.

C • theres a lesson there for m... 3

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

Blustery and cold

Thursday Oct 6, 2016 #

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

Shake out for tired legs

Trail running warm up/down (XC trails) 15:00 [2] 2.6 km (5:46 / km)

Into French park for a grass work out

Stretching 10:00 [1]

Static and dynamic

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

Usual routine on grass
Some noticeable DOMS from squats and thrusts yesterday

Running intervals (Grass) 2:51 1.0 km (2:51 / km)

10x100m in 10 mins ie starting each sprint on the minute (wore Salomon Fellraisers). With work period around 17s and recovery avg 43s, a good speed endurance session which feels reasonably hard by the last couple of sprints. Mid 50s, rain threatening and cushiony surface. Went as follows:
17.9, 18.0, 17.5, 16.8, 16.8, 17.0, 16.8, 16.6, 16.8, 16.4

Walking 7:10 [1] 1.0 km (7:10 / km)

Recovery

C • Got faster at the end......... 2

Wednesday Oct 5, 2016 #

Stretching 5:00 [1]

Dynamic

C • what are your goals for WM?... 5

Strength 1:00:00 [3]

Drills, arms and legs, easing back now.
4x10 plus 2 routine

Dynamic Warm-Up:
(Walking A’s, skipping A’s, skipping B’s, Karaoke, bounds)x3

Program:
Goblet squats, calf raises (10,2)x4

Kettlebell swings, squat jumps (10,2)x4

Curls, skullcrushers (10,2)x4

Chest press on machine, lat pulldown (10,2)x4

Cool Down:
Reverse crunches, swimmers kicks
Childs pose
Superman

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

Short outing to check out bridge sand lasting- 494 widenning

Note

With 3 weeks to go to 800 and 4 weeks to 400, body is holding together (no major injuries, got over cold), overall conditioning and strength is good, race prep coming along. So physically should be able to run decently, question is more mental - jetlag and race pressure - as main factors to deal with.

Tuesday Oct 4, 2016 #

Jogging warm up/down (Treadmill) 12:00 [2] 2.0 km (6:00 / km) +20m 5:43 / km

Slow and steady- early session

Drills 18:00 [2] 1.0 km (18:00 / km)

Usual routine plus lunges and squats. Then 4x30 build ups and 5x30 block start practice

Stretching 16:00 [1]

In 2 parts, before and after drills. Dynamic and with roller

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

Ease out for the legs.

Monday Oct 3, 2016 #

Walking 28:00 [1] 2.6 km (10:46 / km)

Warm 70F

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

A few laps then 2x100 strides and 4x50 wind sprints

Stretching 5:00 [1]

Dynamic

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

Usual routine

Track intervals 1:06 0.4 km (2:45 / km)

Late afternoon, sunny 70F with wind.
Moved this up a day after looking at the forecast for tomorrow (rain!). Plan was a 300/100 breakdown at 90% with 1:30 R. Ran in Racing flats rather than spikes and as a solo effort. Went as follows:
300m 49.8 (16.6, 16.3, 16.9) out fast, cruise, then pick it up (strong headwind on last 100) 1:35R
100m 16.0 (light breeze)
Felt pretty smooth and not gassed.
A couple more 600m TT and 400m breakdowns planned with 3 weeks to go.

Sunday Oct 2, 2016 #

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

Pleasant morn

Trail running (XC) 21:28 3.7 km (5:48 / km) +35m 5:32 / km

Mentally easy shake out in the woods. Trails drying off.

Stretching 10:00 [1]

Rollers

Strength 30:00 [1]

Misc. yard work

Saturday Oct 1, 2016 #

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

Mile followed by 2x100m strides

Stretching 5:00 [1]

Dynamic

Drills warm up/down 6:00 [2]

Usual routine

Track intervals 3:43 1.2 km (3:06 / km)

7am, cool 55F and misty. Moment of truth, had to do this TT even if mentally I wasn't quite there.
600m, running first 300 alone and then company to,bring it home. Went out very conservatively and came home stronger as follows:
600m (80/90%)
1:03 (41, 22)-300m (steady but not pushing)
57 (39,18) (last 200 in 36)-300m (kept pace with Jim)
1:59.9 - not bad but not great but at least I finished faster and felt OK.
9R recovery
300m 85%
54.3 (36, 18). Was aiming for 56-57 and this one just flowed- didn't feel hard! 7R
150m (aim was sub 25 =32- 33sec 200) @90%
24.8 felt smooth
6R
150m
24.3 again felt smooth
So despite the mental block and running somewhat conservatively at the beginning (maybe not a bad thing to do post cold), got faster as the session went on and didn't feel spent.

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

Puppy time

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