Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 7 days ending Sep 3, 2011:

activity	#	time	miles		km		+m
Walking	7	3:19:00	11.37	(17:30)	18.3	(10:52)
Jogging	4	1:43:02	11.19	(9:12)	18.01	(5:43)	67
Strength	2	1:30:00
Spin	1	15:00	4.35	(3:27)	7.0	(2:09)
Track	1	11:09	1.86	(5:59)	3.0	(3:43)
Total	9	6:58:11	28.78		46.31		67

1:37

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Saturday Sep 3, 2011 #

3 PM

Jogging (road/trail) 21:41 [2] 4.01 km (5:25 / km) +64m 5:01 / km

Easy lope - humid out - checked the woods post Irene- as expected minimal down.

6 PM

Walking 22:00 [1] 2.0 km (11:00 / km)

Quite humid out

Friday Sep 2, 2011 #

Walking 35:00 [1] 3.0 km (11:40 / km)
(rest day)

Round the hood

Thursday Sep 1, 2011 #

Walking 45:00 [1] 4.5 km (10:00 / km)

Red line messed up - walked from Porter to Kendall.

12 PM

Jogging (easy) 43:21 [2] 7.5 km (5:47 / km) +3m 5:46 / km

Beautiful day- decided on Charles river run with friends - aka OK boss we'll go with you. Hence mellow pace as not wishing to leave a team member behind. Good discipline. Post track later.

Wednesday Aug 31, 2011 #

Walking 22:00 [1] 2.0 km (11:00 / km)

day by day, bit by bit is the current mantra- perhaps should be Carpe Diem.

Spin warm up/down 15:00 [2] 7.0 km (2:09 / km)

Quick loosen up before core

Strength (arms, legs and core) 1:00:00 [3]

New routine with trainer- solid and comprehensive wo. More emphasis on plios (explosiveness) and agility.
Stretching afterwards.

Tuesday Aug 30, 2011 #

Walking 27:00 [1] 2.4 km (11:15 / km)

hard to get up these days- not so light anymore before 6.

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

Before and after intervals

Track intervals (MIT) 11:09 3.0 km (3:43 / km)

Beautiful warm sunny day. Longer interval set with down ramp , from 5k to 3k pace for 1000, 800,600, then 400 @m pace and 200 @ 1/2M pace, 200 recovery between and staying largely out of red zone. Went as follows:
1000, 3:58
800, 3:05
600, 2:12
400, 80
Avg 400= 90.5
200, 34.7
Stretching followed

Monday Aug 29, 2011 #

Walking 22:00 [1] 2.0 km (11:00 / km)

Atmospherics, illness recovery, burn out - tiredness - what gives?

Jogging warm up/down 15:00 [2] 2.5 km (6:00 / km)

Before core

Strength (arms and core) 30:00 [2]

Slightly easier session than usual 3x12s.

Sunday Aug 28, 2011 #

Walking 26:00 [1] 2.4 km (10:50 / km)
(rest day)

Quick circuit of the hood - minimal damage- mostly small / medium stuff down.

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