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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 31 days ending Mar 31, 2017:

activity # timemileskm+m
  Walking19 10:44:54 39.12(16:29) 62.95(10:15) 105
  Strength5 5:30:00
  Jogging8 2:41:59 17.27(9:23) 27.8(5:50) 319
  Stretching14 2:35:00
  Orienteering1 1:18:12 5.65(13:50) 9.1(8:36) 12022 /22c100%
  Massage1 1:00:00
  Trail running2 44:20 4.6(9:38) 7.4(5:59) 90
  MTB1 37:23 8.33(4:29) 13.4(2:47) 90
  Elliptical1 25:58 3.11(8:21) 5.0(5:12)
  Running1 21:00 2.49(8:27) 4.0(5:15)
  Spin2 18:00 7.05(2:33) 11.35(1:35)
  Drills 2 11:00 0.62(17:42) 1.0(11:00)
  Track1 1:37 0.37(4:20) 0.6(2:42)
  Total28 26:29:23 88.61 142.6 72422 /22c100%
  [1-5]28 25:29:23

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Friday Mar 31, 2017 #

Walking (Trail / woods) 21:00 intensity: (10:00 @1) + (11:00 @2) 2.1 km (10:00 / km) +40m 9:08 / km
(rest day)

French Park on a very nice sunny day. Checked out the woods and minor trails.

Note

Sad phone calls from Australia this evening, to let me know my Dad just passed away at home from a stroke at age 91, outliving his brothers by 20 some years. A blessed release in many ways as he struggled to come to grips with living alone without my Mum and with his profound maths/physics intellect, in understanding her cognitive decline. My relationship with him was frustrating at times and sublime at others. I am grateful for the foundational skills he imparted, not least of which were teaching me to play soccer (which I was/am pretty good at), cricket (which I suck at) and encouraging me to run. He was able to watch me run one last time in Perth, just as he did back in my teens, so not a bad span for a lifetime. As hard as it is to do justice to a life, I will shed some tears and be grateful for his passing.
C • I understand that feeling. ... 17

Thursday Mar 30, 2017 #

Jogging (Treadmill) 27:30 intensity: (10:00 @2) + (12:30 @3) + (5:00 @4) 5.0 km (5:30 / km) +50m 5:14 / km
ahr:143

Warm up 1/2 mile then 16x100 run (6:40) with 100m alt jog, then cool down km.

Stretching 8:00 [1]

With roller

Wednesday Mar 29, 2017 #

Spin warm up/down 6:00 [2] 2.25 mi (2:40 / mi)

Getting loose

Strength 1:00:00 [3]

Drills, then 6x6 reps legs, arms and core with cool down.

Lunge with twist (outside and inside) - Skipping A’s – Skipping B’s – Running C’s – Hamstring stretch – Bounds

Program:
6 sets of 6 reps, 45 second rest

Thrusters (50)

Dumbbell pullovers (30)

Barbell bench press (50)

Incline Sit ups with plate (25)

Squat jumps for distance

Cool down:
Hip circles forwards and back, fire hydrants, lateral raises, donkey kicks, back to fronts
Cats and Cows
Yates Thoracic Rotations
Ankle circles
Foam roller

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

fast clip LT outing
C • LT = lactic threshold? mayb... 2

Tuesday Mar 28, 2017 #

Note

Map memory- ECE IN 2001. Back in the day as founding Pres ICO, chief mapper, course setter, Adventure racer, bottle washer etc Be interesting to see how well the map has held up- although I question my sanity in mapping all those distinct trees in the North end !
C • Just got that in the mail, ... 3

Walking 20:00 [1] 2.0 km (10:00 / km)

Gorgeous spring day

Jogging (Treadmill) 31:15 intensity: (5:00 @2) + (22:15 @3) + (4:00 @4) 5.5 km (5:41 / km) +55m 5:25 / km
ahr:145

5 min warm up then 20 mins fartlek alt 1 min run with 1 min jog then cool down.

Stretching 6:00 [1]

With roller

Monday Mar 27, 2017 #

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

Pleasant ie warm/dry LT outing

Stretching 8:00 [1]

Static with vibra roller

Sunday Mar 26, 2017 #

Event: MNOC Lebanon Hills Regional Park
 

Walking 18:00 [1] 1.6 km (11:15 / km)

Raw old morning

Orienteering (Score O) 1:18:12 intensity: (30:00 @2) + (30:00 @3) + (18:12 @4) *** 9.1 km (8:36 / km) +120m 8:04 / km
spiked:22/22c

Another first in a long time! Initially aimed for an hour but was having fun so stayed out a bit longer. While navigation was technically straightforward, didn't mess anything up and had some efficient route choices. Anyhow had fun with thanks to Ian H and co. Especially enjoyed the buckthorn free woods- very runnable!
C • Thanks and glad you had fun 3

Saturday Mar 25, 2017 #

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

Cold blustery morning

MTB (Bike trails) 37:23 intensity: (10:00 @2) + (27:23 @3) 13.4 km (2:47 / km) +90m 2:42 / km

Too windy/cold for track, too boggy for trails, so did the Medicine Lake round trip on the bike. First time in?? Years.

Thursday Mar 23, 2017 #

Spin warm up/down 12:00 [2] 4.8 mi (2:30 / mi)

Something different, cadence 105-115

Strength 1:00:00 [3]

Drills then 5x12reps front/back combos for arms, legs and core then cool down.

Skipping A’s – Skipping B’s – Running C’s – Running A’s – Hamstring stretch – Bounds – Skipping A’s

Program:
5 sets of 12

Push ups
Supermans

TRX Pistol Squats
Reverse Crunch

Free motion bench press
Free motion row

Hamstring curls
Leg extensions

Cool down:
Cats and Cows
Yates Thoracic Rotations
Hip circles, ankle circles
Foam roller

Wednesday Mar 22, 2017 #

Walking (Grass) 25:00 [2] 3.6 km (6:57 / km)

Up early - walk/ jog/drills
Pack and off to LHR

Walking 36:00 [1] 3.2 km (11:15 / km)

Airport hiking

Tuesday Mar 21, 2017 #

Elliptical 25:58 [2] 5.0 km (5:12 / km)

Something different. Kept cadence as high as poss.

Stretching 10:00 [1]

Usual mix, S&D

Walking 37:00 [1] 3.6 km (10:17 / km)

Along the Cam

Monday Mar 20, 2017 #

Walking 42:00 [1] 4.5 km (9:20 / km)

CBG and rainy Brit weather

Jogging warm up/down 15:00 [2] 2.4 km (6:15 / km) +24m 5:57 / km

A little to loosen up

Stretching 10:00 [1]

Static and dynamic. Left butt still tight.

Sunday Mar 19, 2017 #

Walking 20:00 [1] 1.8 km (11:07 / km)
(rest day)

Short outing
Pack for U.K. Leaving tonite after the GIG
Pack car for gig - hard ware then electronics then instruments last (comment from The Boss: amazing how much gear you need- expensive hobby!)
Manage performance anxiety :-)

Note

Good gig, great crowd, excellent beer (although I managed to nurse one glass for 3 hours!)
Some of the usual audio challenges, turn up the gain and you get feeback- duh! The art of sound engineeering. Oh and the classic- I'm not getting anything on the foldback monitor- well plug your instrument in sonny:-)

Saturday Mar 18, 2017 #

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

Just smelling the roses

Trail running (XC trails) 20:04 [2] 3.4 km (5:54 / km) +45m 5:32 / km

Gloopy sloppy heavy going- had to focus on economy of effort.

Note

Not sure where the day disappeared to; various errands, shaking out the audio gear and set up for tomorrow (really need a roadie!) and 2 hour practice plus dinner out with friends......

Friday Mar 17, 2017 #

Jogging warm up/down (Indoor) 10:04 [2] 1.75 km (5:45 / km)

Generally fine with an occasional tweak coming from the lumbar region
C • dont you just love this! 2

Stretching 15:00 [1]

Static and dynamic

Thursday Mar 16, 2017 #

Walking (Treadmill) 28:03 intensity: (10:03 @1) + (10:00 @2) + (8:00 @3) 4.0 km (7:01 / km) +40m 6:41 / km

Power walk. Felt some jarring in lower back down left side at a jog, so eased off.
[Tried the elliptical at decent 190-200 cadence afterwards for 5 mins- fine without the pounding]
C • less pounding 4

Stretching 30:00 [1]

Static

Wednesday Mar 15, 2017 #

Note

Missing my friendly-smiley in your face wake up, but happy that he had a good life.

Stretching warm up/down 8:00 [1]

Mostly dynamic testing hams and gluts

Strength 1:00:00 [3]

ABCs (went OK) followed by endurance type workout. 2 sets of 24 reps, 1 min R, 16 reps, 30 sec R, 8 resp 1 min R for arms legs and core. Butt felt OK.

Skipping A’s – Skipping B’s – Running C’s – Running A’s – Hamstring stretch – Bounds – Skipping A’s 2x

Program:
Set of 24, 60 second rest, set of 16, 30 second rest, set of 8 reps, full rest (3 minutes or so) x2

Box jumps, start with a low height

Sit ups with a sandbag

TRX Push ups

Lunges with weight or body weight, split the reps between legs

Seated row with narrow grip

Cool down:
Cats and Cows
Yates Thoracic Rotations
Hip circles, ankle circles
Foam roller

Tuesday Mar 14, 2017 #

Note

Vale Mr D'Arcy. Last evening and today a sad day for us, yet wonderful memories of an awesome pet- an incredibly well behaved people magnet.
Went out with the last snow of winter aged 6 3/4 years from Sarcoma. Given his Swiss pedigree, somehow I can't help but recall a Swiss-German Children's book, "Schnellen-Ursli" and the custom of banishing the demons of winter by ringing the cow bells.
image
C • Your​ loss 4

Walking warm up/down (Treadmill) 16:51 [2] 2.5 km (6:44 / km) +25m 6:25 / km

Walk to jog. Butt tight and impacting stride on left. Closed it down at jog pace.

Stretching warm up/down 15:00 [1]

Static and dynamic, working the glute region.

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

Snowy trudge to pay vet bill and pick up big boy's paw prints.

Monday Mar 13, 2017 #

Note

Mild discomfort in left buttock today- either tweaked a nerve or the piriformis. Will nurse it, however seem to be able to move OK.
An end to a somewhat disappointing Indoor track season- too much work and illness eroded energy and prevented solid training. Anyhow cracked the 80% AG threshold for both the 200 and 400m. Stayed away form the 800 and longer (for now).
C • well, your last 400 time wa... 5

Sunday Mar 12, 2017 #

Jogging warm up/down 9:40 [2] 1.6 km (6:02 / km)

Several laps then 4x50m wind sprints and 2x100 block starts

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

ABC's

Stretching warm up/down 8:00 [1]

Dynamic for the most part

Track race (U of M) 1:06 intensity: (50 @4) + (16 @5) 0.4 km (2:45 / km)

USATF MN indoor champs. Drew lane 4 with Jim S on my inside. He started fast as usual and had a few strides up on me at the break. Closed down around the final turn but had to push it to the line to grab the heat and M60 win by 0.12 in 66.68 (splits 33 and 33.x!). Felt OK but did make it hard on myself but happy to break 67 given lack of sprint training recently.
C • congrats you are an amazing... 1

Track race (U of M) 31 [4] 0.2 km (2:35 / km)

30 min rest then the 2. Drew lane 4 again with Jim also in lane 3. Felt a spasm in my left buttock coming out of the blocks so went into cruise mode for 31.57 and third in M60.
Anyhow so ends the 2017 indoor season and now to focus on some base endurance building.

Saturday Mar 11, 2017 #

Note
(rest day)

Fair bit of walking which I won't log. Gig practice day.

Friday Mar 10, 2017 #

Jogging (Treadmill) 31:30 intensity: (5:00 @2) + (16:30 @3) + (10:00 @4) 5.2 km (6:03 / km) +145m 5:19 / km

1km warm up then T effort uphill running at 2, 4, 6 for 5min blocks, then 5,4,3,2,1 for 1 min and 1 km cooldown. Kept HR in 140-150 range

Stretching 10:00 [1]

Static with roller

Walking 20:00 [1] 2.0 km (10:00 / km)

Frigid outdoors- winter's back!

Massage 1:00:00 [0]

Monthly maintenance. No issues!

Thursday Mar 9, 2017 #

Walking 20:00 [1] 2.25 km (8:53 / km)

Quick outing to get special dog food.

Note

For anyone in the TC area who may be interested, first beer is on me! Next "professional gig"

CC FLyer

Wednesday Mar 8, 2017 #

Strength 1:00:00 [3]

Warm up drills then a solid 4x10 routine for arms / shoulders, legs and core with increasing weight with each set.

Stretching 7:00 [1]

Static and dynamic

Tuesday Mar 7, 2017 #

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

ABCs

Stretching 10:00 [1]

Static and dynamic, bit before and a bit after wo

Running intervals (Treadmill) 21:00 intensity: (5:00 @2) + (13:00 @3) + (3:00 @4) 4.0 km (5:15 / km)

1 km warm up, then 4x100 strides with 100m recovery and 4x200 (36-38s per 200) with 1:30 walk / jog recovery, short cool down.

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

Very windy

Monday Mar 6, 2017 #

Jogging warm up/down (Indoor) 15:30 [2] 2.75 km (5:38 / km)

Stretching 10:00 [1]

Static and dynamic

Sunday Mar 5, 2017 #

Jogging (Road) 21:30 [3] 3.6 km (5:58 / km) +45m 5:37 / km

Terra firma. Warm at 49F.

Saturday Mar 4, 2017 #

Trail running (XC trails) 24:16 [3] 4.0 km (6:04 / km) +45m 5:45 / km

Muddy sloppy and hard work

Friday Mar 3, 2017 #

Walking 1:20:00 [1] 6.4 km (12:30 / km)

Cypress and beach

Note

Pleasant week in the sunshine, general rest and recreation. Homeward bound

Thursday Mar 2, 2017 #

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

Wednesday Mar 1, 2017 #

Walking 1:00:00 [1] 5.0 km (12:00 / km)

Strength 1:30:00 [1]

Warm up jog, then endurance work out with 1 min on and 1 min off at various stations for arms, legs and core. 30 mins of abs and stretching to finish.

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