Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 7 days ending Sep 29, 2012:

activity	#	time	miles		km		+m
Walking	4	1:26:00	5.1	(16:53)	8.2	(10:29)
Strength	2	1:20:00
Jogging	4	1:12:50	8.7	(8:22)	14.0	(5:12)	45
Running	1	1:04:39	8.08	(8:00)	13.0	(4:58)	155
Orienteering	1	1:00:56	4.08	(14:56)	6.57	(9:16)	225	14 /	14c	100%
Stretching	2	20:00
Track	1	2:40	0.62	(4:17)	1.0	(2:40)
Total	6	6:27:05	26.58		42.77		425	14 /	14c	100%
[1-5]	6	6:07:05

1:31

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» now

Saturday Sep 29, 2012 #

Event: MNOC - Murphy-Hanrehan

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

Mid morning and quite warm

Orienteering race 1:00:56 *** 6.57 km (9:16 / km) +225m 7:55 / km
ahr:147 max:181 spiked:14/14c

Hot conditions at 80F and lots of green made for slow going. Took trail options where I could. Not an overly demanding course technically, however made no notable errors other than could have broken the hour with some more peak effort. Given conditions a pretty decent run though. SL = 5.1k
ps focused on control flow and exit direction from #2 on.

C • NIce race Bill 5

Note

AP shows a total loss of 33 sec on one leg- caught in briars! Actually felt I lost more time schlepping up green coated hills and then a double-foot plant with mud suck in a "cross able" swamp (#5); thought I was going to leave both O-rocs behind!

Green - Splits

Friday Sep 28, 2012 #

Note
(rest day)

Just don't know where the time goes these days

Thursday Sep 27, 2012 #

Walking 22:00 [1] 2.4 km (9:10 / km)

Finally... a non-all-day meeting and a chance to escape the Office for some much needed solar therapy.

Jogging warm up/down (trail) 29:01 5.4 km (5:22 / km) +45m 5:10 / km
ahr:132

Catching the last rays of the day; warm spots in the glades, cool by the ponds.Easy pace outing.

Wednesday Sep 26, 2012 #

Jogging warm up/down 9:52 [2] 2.0 km (4:56 / km)

Before strength

Strength 1:00:00 [3]

Core,legs and arms 20/20/20 with box jumps, squats etc., push ups and pullups - all round workout.

Stretching 15:00 [0]

Legs with trainer

Tuesday Sep 25, 2012 #

Jogging warm up/down 9:00 [2] 1.6 km (5:37 / km)

Before track with stretching, drills and 4x100 strides.

Track intervals (AHS) 2:40 1.0 km (2:40 / km)
shoes: Saucony kinvara

Speed workout and one I haven't done for a while. 400,300, 200, 100 @ 90% effort (aka 800 target pace) with complete walk recovery between. Cool 60F and no breeze, twilight approaching. Went pretty well as follows:
67.5 (6)
49.8 (6)
30.6 (5)
14.7
Legs heavy on last one

C • Nice times 7

Walking warm up/down 10:00 [1] 1.0 km (10:00 / km)

Ease down

Jogging warm up/down 8:30 [2] 1.6 km (5:19 / km)

And a mile to finish.

Note

Last time I ran this workout was 4/18/12 with less recovery between; 70, 52, 33,15 = 2:50 for 1km.

Stretching 5:00 [0]

Legs with foam roller.

400, 300, 200, 100 - Splits

Monday Sep 24, 2012 #

Jogging warm up/down (indoor track) 16:27 [2] 3.4 km (4:50 / km)

Loosening the legs before core

Strength (core) 20:00 [2]

Had to fit this in between business meeting and dinner. Better than nothing.

Note

PFW
M easy and core
T track (400,300,200,100 @800 RP)
W Strength
T easy trail and strides
F rest
S 5k and O
S recovery run

Sunday Sep 23, 2012 #

Running long (road) 1:04:39 13.0 km (4:58 / km) +155m 4:42 / km
ahr:137 max:153

Medicine Lake round trip as an experiment. Roz on her mountain bike, me running with plan for an hour. Worked OK, stayed together on the flats, I'd power ahead on the ups and she'd catch me on the downs. Pleasantly sunny but cool breezy 40F morning - so long legs and arms and gloves to start. Steady clip, high cadence m.o. and neg splits for 6.5km; 32:41 and 31:58, with pace upped for last km.
Could have done more, but suffices as an over-distance run and have stuff to do!

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

Sniffing the breeze.

Note

Another week flown by. Missed speed w/o but compensated with strenuous plyo session midweek and can adjust upcoming schedule prior to 5k and O race next Sat.

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