Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 7 days ending Feb 19, 2011:

activity

time

miles

Walking

2:12:00

7.77

(17:00)

12.5

(10:34)

XC ski

1:46:02

16.16

(6:34)

26.0

(4:05)

215

Jogging

1:06:19

7.24

(9:10)

11.65

(5:42)

Massage

1:00:00

Strength

1:00:00

Spin

20:00

5.84

(3:25)

9.4

(2:08)

Stretching

15:00

Track

3:38

0.75

(4:52)

1.2

(3:02)

Total

7:42:59

37.75

60.75

215

[1-5]

6:27:59

averages - weight:62.5kg

1:45

0:00

» now

Saturday Feb 19, 2011 #

Walking 27:00 [1] 2.5 km (10:48 / km)

Bright but blustery

Jogging warm up/down (treadmill) 23:49 [2] 4.0 km (5:57 / km)

Nice easy effort to keep the legs loose

Stretching 15:00 [0]

legs with foam roller and stick

Note

Ready for tomorrow - visualizing the race as start fast, position, coast then dig in for that 3rd lap to maintain momentum and then hammer down for last 150. That's the plan.

Friday Feb 18, 2011 #

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

Warm - melt in progress

Thursday Feb 17, 2011 #

XC ski (skate) 35:54 8.0 km (4:29 / km) +60m 4:20 / km

Nice, late afternoon outing at GBF- temp 50 plus- tracks a bit soft, but hopefully will last a week or two more.

Wednesday Feb 16, 2011 #

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

less bitter this am

Spin warm up/down 20:00 [2] 9.4 km (2:08 / km)

before core

Strength 30:00 [3]

Core and legs 3x12-15

Note

Have to be in Lisboa for 1/2 day meeting in march- thinking to spend weekend with a bit of O there - negotiation process commenced
http://www.gafanhori.pt/meeting11/

Tuesday Feb 15, 2011 #

Walking 19:00 [1] 2.0 km (9:30 / km)
weight:62.5kg

Bitter out and no hanging about.
Changing up weekly schedule with track workout today instead of long intervals/tempo. Planning something with speed reps, maybe not death march but ladder at 90% plus.

Jogging warm up/down 22:30 [2] 4.0 km (5:38 / km)

To and from track plus a few laps with strides stretches etc

Track intervals 3:38 1.2 km (3:02 / km)

Ladder 100,200,300, 300,200, 100m at 90-95% speed with 1 min between and 3mins between up and down sets. No longer intimidated by these, and good burn in legs at end. Went as follows:
15.9
34.9
53.6
52.6
34.5
16.8

Massage 1:00:00 [0]

Monthly tune up - hopefully all kinks out for Sunday

C • Sunday 2

Monday Feb 14, 2011 #

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

Lighter, brighter and warmer :-)

Jogging warm up/down 20:00 [2] 3.65 km (5:29 / km)

Before core

Strength (strength) 30:00 [3]

Core starting with 4min planks, moving onto bridges, leg raises etc finishing with arms, (rows biceps , triceps, chest presses) and hamstring curls (3x12-20)

Sunday Feb 13, 2011 #

XC ski (skate) 1:10:08 18.0 km (3:54 / km) +155m 3:44 / km

Out early with hard and fast conditions around GBF. Purple over red glide was pretty good but picking up a lot of dirt at the end.

Walking 23:00 [1] 2.0 km (11:30 / km)

Out with the pooches under melancholic skies

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