Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 7 days ending Mar 24, 2012:

activity

time

miles

Walking

4:52:00

16.84

(17:20)

27.1

(10:46)

Jogging

3:02:50

22.12

(8:16)

35.6

(5:08)

Strength

1:30:00

Stretching

15:00

Track

5:15

1.12

(4:42)

1.8

(2:55)

Total

9:45:05

40.08

64.5

[1-5]

9:30:05

1:59

0:00

» now

Saturday Mar 24, 2012 #

Walking 30:00 [1] 2.7 km (11:07 / km)

Cool out.

Jogging (trail) 49:43 10.0 km (4:58 / km) +75m 4:48 / km

Beautiful conditions for running 49F. GB XC, decent clip keeping cadence high and up tempo for last k.

Note

A movie afternoon- "Dangerous method"-pyschoanalytic dualism; Freud and Yung.
And Becky just got accepted into a Psy. D program - specializing in forensic juvenile psychology- so I will be all set!

Friday Mar 23, 2012 #

Walking 20:00 [1] 2.0 km (10:00 / km)
(rest day)

Seems cooler today.

Strength (core) 25:00 [3]

basic core routine

Stretching 5:00 [0]

legs with roller

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

Evenings very conducive to getting out.

Thursday Mar 22, 2012 #

Walking 21:00 [1] 2.2 km (9:33 / km)

Another warm day in the making.

Note

With US T and F indoor nationals last weekend (couldn't go), it's officially end of 2012 indoor season and looks like I finished with #3 ranking in both 400 and 800m in M55 - rankings could be missing a couple of data points to bump me down a few places- anyhow time to look to outdoor season.

Jogging (rail trail) 51:18 10.0 km (5:08 / km)

Out and back at steady pace since 80F with up tempo for last k. Very warm!

C • Rail trail 2

Wednesday Mar 21, 2012 #

Walking 20:00 [1] 2.0 km (10:00 / km)

Warm and humid so early now

Strength (Legs and core) 35:00 [3]

20/15 square, lunges, hams, gluts, calf raises, sumos then core.

Jogging (Easy trail) 26:03 [2] 5.0 km (5:13 / km)

Easy lope through the woods in very warm conditions.

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

Another evening outing to keep the yung'uns (sp?) happy.

Tuesday Mar 20, 2012 #

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

Buds appearing, frogs croaking.

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

2k before and after track plus 4x100m strides and drills.

Track intervals (Outdoor) 5:15 1.8 km (2:55 / km)

Gorgeous day 78F and time to get back out on the track. Plan was a conservative 8x200 @ mile pace with 150m diagonal recovery. Pace was off aka 800 pace! Felt good though and did one more than planned (last few a bit faster-audience :-) Focused on cruising the bend and form rather than pushing the pace. Went as follows:
35.6
36.3
36.6
36.7
34.4
34.9
33.9
33.3
33.1
Avg 200= 34.9

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

Evening constitutional.

Monday Mar 19, 2012 #

Walking 20:00 [1] 2.0 km (10:00 / km)

Very much like spring

Jogging 32:46 [3] 6.6 km (4:58 / km)

beautiful out- t and shorts weather.

Strength (arms and core) 30:00 [3]

15/15 with 3x12 routine

Stretching 10:00 [0]

Legs

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

Evening daylight stroll.

Sunday Mar 18, 2012 #

Walking 1:00:00 [1] 5.0 km (12:00 / km)

Flower and garden show @ Seaport then to Freedom trail and cappuccino gelati at Cafe Vittoria N End. Spousal appreciation day.

C • Flower show 5

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