Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 7 days ending May 10, 2010:

	activity	#	time	miles		km		+m
	Orienteering	3	2:05:41	7.54	(16:40)	12.13	(10:22)	274	31 /	37c	83%
	Strength	2	1:47:24	13.41		21.59
	Walking	5	1:39:00	6.5	(15:14)	10.46	(9:28)
	Running	4	1:35:00	7.15	(13:18)	11.5	(8:16)
	Massage	1	1:00:00
	Stretching	3	27:00
	Track	1	2:39	0.5	(5:20)	0.8	(3:19)
	Total	8	8:36:44	35.09		56.48		274	31 /	37c	83%
	[1-5]	8	7:09:44
averages - sleep:9

1:56

0:00

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Monday May 10, 2010 #

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

Another fine day - no soreness from weekend

Strength (spin) 20:00 [2] 7.2 mi (2:47 / mi)

Easy effort

Strength (strength) 30:00 [2]

Arms and core 3x12.

Stretching 10:00 [0]

Legs and back with foam roller

Note
slept:9.0

While I like x training for variety, would be beneficial to start doing some more running now that calf muscle is healed. Aim for the old routine of speed (say 2.5-3k worth), tempo (20-25 min) and long (50-60mins) per week with some easy stuff thrown in.

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 **** 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.

C • Waning physiology... 2

Green Day 2: Long - Splits

Saturday May 8, 2010 #

Event: WCOC / US Team A-Meet/WRE

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

Raining and dull.

Orienteering race (WCOC Ansonia) 38:13 **** 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.

Green X Day 1: Middle - Splits

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.

C • Ross 2

Thursday May 6, 2010 #

Event: CSU Park-O: Pine Hill

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 **** 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.

Pine Hill - Splits

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 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

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