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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 7 days ending May 9, 2010:

activity # timemileskm+m
  Orienteering3 2:05:41 7.54(16:40) 12.13(10:22) 27431 /37c83%
  Strength2 1:47:24 12.51 20.14
  Running5 1:44:54 8.15(12:53) 13.11(8:00)
  Walking5 1:38:00 6.5(15:05) 10.46(9:22)
  Massage1 1:00:00
  Stretching2 17:00
  Track1 2:39 0.5(5:20) 0.8(3:19)
  Total8 8:35:38 35.19 56.64 27431 /37c83%
  [1-5]8 7:18:38
averages - sleep:9 weight:64.4kg

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MoTuWeThFrSaSu

Sunday May 9, 2010 #

Walking warm up/down 22:00 [1] 1.0 mi (22:00 / mi)

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

Orienteering race (WCOC Huntingdon SP) 57:25 intensity: (30:00 @3) + (25:00 @4) + (2:25 @5) **** 5.5 km (10:26 / km) +140m 9:16 / km
spiked:11/13c

Green classic. Nice course. Much better run than yesterday and aim was to be error free. Would rate an A- with a few minor bobbles maybe 1:15 lost; used some conservative route choices that worked out OK. Fastest on green when I left.

Saturday May 8, 2010 #

Running warm up/down (WCOC Ansonia) 24:00 [2] 2.5 km (9:36 / km)

Raining and dull.

Orienteering race (WCOC Ansonia) 38:13 intensity: (15:00 @3) + (23:00 @4) + (13 @5) **** 3.2 km (11:57 / km) +100m 10:20 / km
spiked:8/11c

First time at Ansonia and paid price for sloppy mid part- bad bad Dobby gets a C. Started OK then things went awry with 4, 5 and 6 before getting my act back together. On 4 which I took straight and was looking to catch on pond turn left- ran right over it ( dry/swampy) and then relocated on edge of OOB- didn't help much - finally recognized rock wall system- best part of 7 mins there. Should have stuck to original route choice of trail option. On 5 just got offline and checked out 8 on the way - so 1:30 there. On 6 was hesitant and dropped too low- so 30 sec there. Others OK.
Should have been more conservative and stayed in better contact with map. Anyhow managed to recover and not DNF.

Note

Not an excuse but seems a recurrent theme as it happened with Ski O- busy week at work (Board and AGM stuff) and not enough sleep. So tired and needed to sleep in on Sat and not get up at 6 and face 2-3h drive- so mentally jaded when I got there and didn't switch gears fast enough. Day 1 Flying Pig worked because I napped for a few hours before late afternoon start.

Friday May 7, 2010 #

Walking 16:00 [1] 1.0 mi (16:00 / mi)
(rest day)

Nice out. Legs cut to shreds from last evening. Note to self - DO NOT try to emulate the Rosstopher minimalist "masochist' mantra - it will only lead to pain and disappointment.

Thursday May 6, 2010 #

Running warm up/down 38:00 [1] 4.0 km (9:30 / km)

Set out some beginner course controls and jogged the trails
6 PM

Orienteering race (Park O) 30:03 intensity: (12:00 @3) + (15:00 @4) + (3:03 @5) **** 3.43 km (8:46 / km) +34m 8:21 / km
spiked:12/13c

Pine Hill course set by Ian- straight line 2.9k- nice course with some twists and turns. Ran in shorts- bad mistake as the green stuff was vicious - very bloody but decent run. A couple of hesitations and minor bobbles- may be a couple of route choice opportunities with trails -maybe 1 min lost. Will see how splits compare.

Wednesday May 5, 2010 #

Walking 19:00 [1] 1.5 mi (12:40 / mi)

PFW, strength/spin today, park O Thursday, rest Friday- WCOC event on we

Strength (spin) 27:24 [2] 10.0 km (2:44 / km)

easy

Strength (strength) 30:00 [3]

Arms, legs and core 3x15

Stretching 7:00 [0]

legs with foam roller

Tuesday May 4, 2010 #

Walking 21:00 [1] 1.5 mi (14:00 / mi)

Nice day in the making

Running warm up/down 23:00 [2] 4.0 km (5:45 / km)

Lunchtime track at MIT (nice track) with some strides and stretching to warm up.

Track intervals 2:39 intensity: (2:00 @3) + (39 @4) 0.8 km (3:19 / km)

Intervals at conservative speed; 4x200m at 80-85 % effort in 39,41,40,39 with 200m walk between and done. No pain so a good sign of recovery. NB usually aim for intervals around 32-35 for 200 and 80-86 for 400, longer at 3-5k pace and speed reps a couple of seconds per 200 faster.

Stretching 10:00 [0]

After track to loosen up.

Massage 1:00:00 [0]

Monthly tune up- focus on legs

Monday May 3, 2010 #

Walking 20:00 [1] 1.5 mi (13:20 / mi)

Showery and warm

Running warm up/down 9:54 [2] 1.0 mi (9:54 / mi)

Leg OK

Strength (spin) 20:00 [3] 6.3 mi (3:10 / mi)
slept:9.0 weight:64.4kg

Mod random effort

Strength (strength) 30:00 [3]

Arms, legs and core 3x12-15

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