Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 7 days ending Jun 6, 2009:

activity

time

miles

Strength

2:35:00

18.6

(8:20)

29.93

(5:11)

Orienteering

2:25:27

8.14

(17:52)

13.1

(11:06)

370

14 /

29c

48%

Running

1:23:55

9.6

(8:44)

15.46

(5:26)

320

Total

6:24:22

36.34

(10:35)

58.49

(6:34)

690

14 /

29c

48%

averages - weight:63.5kg

1:30

0:00

» now

Saturday Jun 6, 2009 #

Orienteering (score format) 1:01:00 [4] *** 5.0 km (12:12 / km) +150m 10:37 / km
spiked:9/15c

Blue hills West score 60 mins. Tired legs so struggled uphill, focus wasn't there but useful training run, had trouble reading the rock detail (time for a new prescription?). Woods are getting thicker. Anyhow, still plenty of time to get sorted for Oct, although trip down under is more nostalgia and family duty than anything else right now. However good news is that I'm approaching this with some form of training plan in mind- a first for many years.

Orienteering warm up/down (control set out) 15:00 [2] 1.5 km (10:00 / km)

Set out the white course

Friday Jun 5, 2009 #

Running (Track) 5:31 [5] 1.8 km (3:04 / km)

Warm up then reps 5x300 nice and fluid at 57,58,59,58,55 and 3x100 in 15,15, and 14; all at 90-95% effort with 100m walk in 1:15- 1:30 between

Running (warm up and cool down) 20:00 [2] 2.0 mi (10:00 / mi)

Thursday Jun 4, 2009 #

Running (trail run) 18:24 [4] 4.0 km (4:36 / km)
weight:63.5kg

Felt tired and a little stiff but went out for an easy trail run- felt ok after first 1 1/2 miles so opened up a bit for last mile (6:45)- 5 min cool down and stretching after. Track day tomorrow

Strength (walk/jog) 20:00 [2] 1.5 mi (13:20 / mi)

Wednesday Jun 3, 2009 #

Strength (walk) 20:00 [2] 1.5 mi (13:20 / mi)

Strength (weights and bike) 25:00 [4] 8.6 mi (2:54 / mi)

Tuesday Jun 2, 2009 #

Running (Running) 40:00 [4] 4.0 mi (10:00 / mi) +320m 8:01 / mi

20 min uphill run on treadmill at 5% grade (tempo effort at 85%) - warm up and cool down

Monday Jun 1, 2009 #

Strength (Strength, Bike, walk) 1:30:00 [2] 7.0 mi (12:51 / mi)

Kettle bell strength 30 min, walk 40min, Bike 20 min

Sunday May 31, 2009 #

Orienteering race (Orienteering) 1:09:27 [3] *** 6.6 km (10:31 / km) +220m 9:01 / km
spiked:5/14c weight:63.5kg

Training exercise to wean onto a thumb compass and away from the old baseplate. Some OK legs, although inconsistent nav. with a lot of hesitation in mid to last third- map reading largely Ok in picking the finer detail. Had a much better run on map last year

« Earlier | Later »