Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 7 days ending Sep 5, 2009:

activity	#	time	miles		km		+m
Walking	6	2:04:00	8.74	(14:11)	14.07	(8:49)
Strength	2	1:50:00	15.5		24.94
Running	3	1:16:14	9.58	(7:57)	15.42	(4:57)	85
Massage	1	1:00:00
Orienteering	1	53:43	4.01	(13:24)	6.45	(8:20)	100	23 /	24c	95%
Track	1	6:22	1.24	(5:07)	2.0	(3:11)
Total	7	7:10:19	39.07		62.88		185	23 /	24c	95%
[1-5]	7	6:10:19

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Saturday Sep 5, 2009 #

Running warm up/down 21:00 [2] 4.0 km (5:15 / km) +40m 5:00 / km

Running race (trail time trial) 9:59 2.5 km (4:00 / km) +45m 3:40 / km

GB xc trail- kept it short today - still standing water and mud in places but pleasant temp (75 and 60) and humidity. 1st km relatively flat in 3:57, second in 4:04 with undulations and last 1/2 in 1:58. Happy to break 10 just!

Friday Sep 4, 2009 #

Walking 20:00 [2] 2.0 km (10:00 / km)
(rest day)

Quick outing with the dog- bit warm for her.

Thursday Sep 3, 2009 #

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

Running warm up/down 18:00 [2] 2.0 mi (9:00 / mi)

Track intervals 6:22 [4] 2.0 km (3:11 / km)

Great conditions but in all honesty I didn't feel like it- remembering some old advice - just run the first mile- things looked up. While I planned 4x500m at around 5min/mile, psychologically I prefer down ramps- so it became 600,500,400 300,200 starting around 5min/mile and speeding up if possible- with 300-200m walk recovery (2-21/2mins). Actuals were:
600 in 1:59 (21/2)
500 1:41 (21/2)
400 1:15 (2)
300 :53 (2)
200 :33

Wednesday Sep 2, 2009 #

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

Strength (strength) 30:00 [3]

legs and core

Strength (spin) 30:00 10.4 mi (2:53 / mi)

"hill" intervals

Tuesday Sep 1, 2009 #

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

Running (paved) 27:15 5.7 km (4:47 / km)

Gorgeous day so out to the Charles and along by MIT towards Harvard and back. Easy pace

C • Charles basin melt... 2

Massage 1:00:00 [0]

Sports massage with attention to hips and hamstrings. Body bearing up well!

Monday Aug 31, 2009 #

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

Strength (strength) 30:00 [3]

core and arms

Strength (spin) 20:00 [2] 5.1 mi (3:55 / mi)

Sunday Aug 30, 2009 #

Walking warm up/down 24:00 [2] 1.5 mi (16:00 / mi)

Orienteering 53:43 *** 6.45 km (8:20 / km) +100m 7:44 / km
spiked:23/24c

Beautiful day- new thumb compass Suunto Arrow with rotating housing- which I really like. Ran 2 old Hammond pond courses back to back (map exchange). Map pretty good with only a few flaky areas: 3.25k (26:04) and 3.2 (27:39)- actual distance 7.35k (7:19 pace). One bad route choice on second half- trail option but missed turn. Otherwise steady run with much more confidence in execution.

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