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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 7 days ending Sep 4, 2010:

activity # timemileskm+m
  Walking6 8:06:05 24.67(19:42) 39.7(12:15) 1100
  Strength1 54:00 7.8 12.55
  Swimming2 40:00
  Stretching1 30:00
  Running1 25:58 2.85(9:06) 4.59(5:40) 34
  Orienteering1 22:39 1.94(11:42) 3.12(7:16) 55
  Jogging1 1
  Total11 10:58:43 37.26 59.96 1189
  [1-5]9 10:03:42

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Saturday Sep 4, 2010 #

11 AM

Walking 2:15:00 intensity: (1:00:00 @2) + (1:15:00 @3) 11.5 km (11:44 / km) +480m 9:43 / km

Alp Grum up to Lago Bianco and Ospizio Bernina, across the watershed and down to Bernina Lagalb. Nice day but windy at 2400m.
C • Words/places 3
5 PM

Swimming warm up/down 20:00 [1]

Laps followed by sauna

Friday Sep 3, 2010 #

Walking (O map walk) 2:00:05 [2] **** 9.8 km (12:15 / km) +380m 10:16 / km

God da Staz map - Swiss hunting season started though. Up to Alp Staz, down to Lej da Staz and to Sankt Moritz (window shopping was the price for a little O). Train back to base.
Weather great, no hunters encountered during middle of day!

Stretching 30:00 [0]

Legs and back with trainer.
4 AM

Jogging 1 [0]

Thursday Sep 2, 2010 #

10 AM

Walking (mountain) 2:25:00 intensity: (1:00:00 @1) + (1:25:00 @2) 11.0 km (13:11 / km) +240m 11:53 / km

Jet lag fading. Permission to log onto AP granted as chocolate therapy not fully suppressing withdrawal :-) German keyboard being helpful.
Nice walk from top of Muotos Muragl Bahn along Panoramaweg to Alp Languard and down to Puntraschigna. Have Garmin track for later.

Wednesday Sep 1, 2010 #

4 PM

Swimming 20:00 [1]

Jet lag therapy- hydro followed by sauna (later not counted)

Tuesday Aug 31, 2010 #

Note

Here's some poetry in motion. David Rudisha breaks his own week-old WR in the 800m- running 25.25 per 200m!

C • Gazelles 4
7 AM

Walking 25:00 [0] 2.4 km (10:25 / km)
(rest day)

Warm already. Off to work and ready for some jet lag.

Monday Aug 30, 2010 #

7 AM

Walking 21:00 [1] 2.0 km (10:30 / km)

D-1 and counting.
12 PM

Strength (spin) 24:00 [3] 7.8 mi (3:05 / mi)

Easy- mod effort

Strength (strength) 30:00 [3]

Mix, arms, legs and core 3x12-15. Solid effort- good to offset a decent Schoggi load.

Sunday Aug 29, 2010 #

8 AM

Walking 40:00 [1] 3.0 km (13:20 / km)

Round the pines- lots of smells- "head coach" tells me my gait is uneven and am favoring left leg- advice not to do track. Calfs tight, mentally jaded anyhow so advice heeded (highly unusual)
C • Came looking to see... 2
10 AM

Running (trail) 25:58 [2] 4.59 km (5:40 / km) +34m 5:27 / km

Warm up before a little O terrain,plus stretching.

Orienteering (terrain) 22:39 [3] 3.12 km (7:16 / km) +55m 6:41 / km

Essentially ran sprint 2, although legs tired and not moving well. Expect winning time 15-16 min

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