Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 7 days ending Aug 8, 2009:

activity	#	time	miles		km		+m
Strength	3	2:39:00	21.8		35.08
Walking	6	2:20:00	10.0	(14:00)	16.09	(8:42)
Running	4	1:38:48	11.55	(8:33)	18.58	(5:19)	90
Orienteering	2	50:46	4.29	(11:50)	6.9	(7:21)	180	22 /	27c	81%
Track	1	11:16	1.86	(6:03)	3.0	(3:45)
Total	7	7:39:50	49.5		79.66		270	22 /	27c	81%

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Saturday Aug 8, 2009 #

Walking warm up/down 40:00 [2] 2.5 mi (16:00 / mi)

Running warm up/down 15:00 [2] 1.5 mi (10:00 / mi)

Orienteering (technical work) 29:30 [3] *** 2.8 km (10:32 / km) +80m 9:13 / km
spiked:8/12c

PH brown course from 2008 not run before. broke up each leg into a specific drill eg fine compass, rough compass, fine map, contouring. About 1:30 errors- 1 drifting to right on rough compass- steep hill and second was mapping vague. Actual distance 3.2km- execution was confident, map reading and anticipation good. Was going to rerun in reverse but decided not too given risk of injury on rough rocky slopes on SE side.

Friday Aug 7, 2009 #

Walking warm up/down 20:00 [2] 1.5 mi (13:20 / mi)

Strength (bike) 24:00 [2] 6.0 mi (4:00 / mi)
(rest day)

Easy spin

Strength (Stretching) 25:00 [1]

legs and back

Thursday Aug 6, 2009 #

Walking warm up/down 20:00 [2] 1.5 mi (13:20 / mi)

Running warm up/down 15:00 [2] 1.5 mi (10:00 / mi)

Track 11:16 [3] 3.0 km (3:45 / km)

2 week break from track for vacation and mental freshner- so decided to stick with longer intervals per Vdot=50 ie around 5k pace of 4m/k. Plan was ladder 1000,800,600,400,200 with 200m active (walk)rest. Went very well as follows:
402 felt easy
309 a little harder
212 still not pushing
119 nice and fluid
34 smooth and felt I could do more

Wednesday Aug 5, 2009 #

Walking warm up/down 20:00 [2] 1.5 mi (13:20 / mi)

Strength (strength) 30:00 [3]

Core and legs

Strength (Spin) 20:00 [2] 6.0 mi (3:20 / mi)

Light load easy

Tuesday Aug 4, 2009 #

Walking warm up/down 20:00 [2] 1.5 mi (13:20 / mi)

Running warm up/down 10:00 [2] 1.0 mi (10:00 / mi)

Running (Tempo) 20:00 [3] 2.7 mi (7:24 / mi) +50m 7:00 / mi

HR 85-88%, even effort

Orienteering (sprint) 21:16 [4] *** 4.1 km (5:11 / km) +100m 4:37 / km
spiked:14/15c

Warm 80 deg otherwise pleasant. Rerun sprint course in wooded area with trails and rock features from 2 years ago ( last run 29;06 with about 4 min s errors) - today 21:16 pretty even splits of 10:09 for 2k and 11:07 for 2.1 (tiring at end)- a few bobbles maybe 30sec total - run with no compass. Very pleasing progress.

Monday Aug 3, 2009 #

Walking warm up/down 20:00 [2] 1.5 mi (13:20 / mi)

So vacation down and 8 weeks to go before departure- planning technical training, endurance, speed and competitions in lead up.

Strength (Core and strength) 30:00 [3]

Back to upper and lower body, kept reps high and weights down to get back into it.

Strength (bike) 30:00 [3] 9.8 mi (3:04 / mi)

Hill program

Sunday Aug 2, 2009 #

Running 38:48 [3] 7.8 km (4:58 / km) +40m 4:51 / km

Tophet loop- very humid but fortunately few bugs

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