Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 7 days ending Aug 22, 2009:

	activity	#	time	miles		km		+m
	Walking	7	2:41:00	10.7	(15:03)	17.22	(9:21)
	Strength	3	2:25:00	19.6		31.54		100
	Running	5	2:24:39	16.6	(8:43)	26.72	(5:25)	280
	Massage	1	1:00:00
	Track	1	4:56	0.99	(4:58)	1.6	(3:05)
	Total	7	8:35:35	47.89		77.08		380
	[1-5]	7	7:35:35
averages - weight:63.3kg

2:06

0:00

» now

Saturday Aug 22, 2009 #

Walking (with dog) 50:00 [2] 3.1 mi (16:08 / mi)

Almost unbearable- at least Maddi could take a swim in the GB pond

Running (trail) 32:25 [3] 4.1 mi (7:54 / mi) +40m 7:40 / mi

5pm and relatively improved temp/humidity (78/84)- easy/moderate run under control- still drenched by end.

Friday Aug 21, 2009 #

Walking warm up/down 18:00 [2] 1.0 mi (18:00 / mi)
(rest day)

So muggy- so early. Plan for O training this weekend- rerun Pine Hills green from A meet and maybe Nobscot .

Thursday Aug 20, 2009 #

Walking warm up/down 15:00 [2] 1.0 mi (15:00 / mi)

Strength (strength) 45:00 [3]

Core and stretching, track tonite

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

Warm up for track 82 deg and 82% humidity- so soaking wet after first 2 laps- no breeze.

Track intervals (time trials) 4:56 1.6 km (3:05 / km)

Plan was to do 3 time trials 800m, 500, 300m at 95% with rest between- did 800, 600 and 200, largely because feeling good at 500m and much looser on second effort. Active walk and recovery between.
800m 2:35 (37,39,40,39)
600m 1:51 (37,38,36)
200m 29.6
Solid workout and pretty happy, although can see opportunities to get 800m down to 2:20ish potentially with more speed work.

C • track 2