Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 7 days ending Oct 6, 2012:

activity

time

miles

Running

2:21:11

17.49

(8:04)

28.15

(5:01)

305

Walking

2:10:00

7.58

(17:09)

12.2

(10:39)

Strength

1:50:00

Orienteering

1:18:56

9.01

(8:46)

14.5

(5:27)

255

35 /

37c

94%

Jogging

19:55

2.18

(9:08)

3.51

(5:40)

Stretching

16:00

Total

8:16:02

36.26

58.36

560

35 /

37c

94%

[1-5]

8:00:02

averages - weight:62.6kg

1:49

0:00

» now

Saturday Oct 6, 2012 #

Event: MNOC - Chester Woods

Note

It is snowing here!
Feeling more energy after a couple of days mild flu symptoms post flu shot.

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

Cool but pleasant, with wind dying down. No accumulation.

Orienteering (Sprint 1) 28:47 [3] ** 5.75 km (5:00 / km) +85m 4:40 / km
ahr:135 max:152 spiked:11/11c

Had to stay within reasonable radius of home today, so headed back to Hyland park and reran Thursday nights course. Not surprisingly far easier distance perception in daylight and able to pick up the indistinct trails. Took Andrei's route from 4-5 parallel to RR track ( the other night I understood this to be prohibited but I guess that meant along the RR track). Anyhow several minutes faster, cutting corners here and there as well.

C • railroad 2

Orienteering (Sprint 2) 14:19 [3] *** 2.39 km (5:59 / km) +80m 5:08 / km
ahr:139 max:150 spiked:14/15c

15 min rest then Hyland sprint from 2011 in 1:5000 version of ISOM map. Course N of visitor center so no overlap with night course. Focused on control flow and exit direction. Pretty smooth run, except for around #12 a depression amidst rough open aka buckthorn ( starting to dislike this stuff!) where hesitated for 15-20 sec to confirm location. More direct line and rough open than the night o course. SL=2.14km

C • Ha! 2

Jogging warm up/down 5:24 [2] 1.0 km (5:24 / km)

Cool down back to car.

Hyland Short sprint - Splits

Hyland long - Splits

Friday Oct 5, 2012 #

Running warm up/down (Indoor track) 9:59 [2] 2.0 km (5:00 / km)

Before core.

Strength (Core) 20:00 [2]

Hips, abs

Stretching (Legs) 6:00 [0]

With foam roller and ball

Thursday Oct 4, 2012 #

Event: MNOC - Adventure Run #1

Jogging warm up/down 14:31 [2] 2.51 km (5:47 / km)

W/u with drills and stretching

Orienteering (Night O Adventure run) 35:50 ** 6.36 km (5:38 / km) +90m 5:16 / km
ahr:141 spiked:10/11c

7pm start and 42 F with wind- yesterday a balmy 72F at the same time. Anyhow mass start run with w/y difficulty controls with trail running. A steady effort, couldnt locate a small trail to 8, so went bush. Tactical error on way to 10 trying to go across rough open. Compounded by heading to the finish without # 11! Caught error before it wastoo late but dropped 1 1/2 min running an extra few hundred meters. Anyhow fun run and good to test map reading under headlight again. SL = 4.4k

Wednesday Oct 3, 2012 #

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

Another. Gorgeous 70F day.

Running warm up/down (Indoor track) 12:01 [2] 2.55 km (4:43 / km)

Before strength

Strength 1:00:00 [3]

Core, legs and arms. Box jumps and cleans, Hams and quads with machines, push ups and pull ups in sets of 12, rows and stuff. Solid wo.

Stretching (Legs) 10:00 [0]

Verdict, hips especially rotator muscles eg piriformis are very tight.

Tuesday Oct 2, 2012 #

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

Catching the last warmth of Fall, post flu shot

Running (Fartlek) 38:04 7.2 km (5:17 / km) +150m 4:47 / km

Alas no track - soccer game on at the local high school and paid entry required! So fall back was hill intervals. Warmed up a mile on the xc trails, did 10x320m loops with 120m uphill sprint (29-32 sec) and 200 jog recovery (65-75) down and around to start. Tough work at top of climb and legs were tired to start with, but got through it. Had entertained 12 reps but discretion won out. Mile and half trail run afterwards and home.

Monday Oct 1, 2012 #

Note

PFW
M easy and core
T track intervals TBD
W strength and easy
T Night O - yeah :-)
F rest, core
S O race
S long

Walking 24:00 [1] 2.5 km (9:36 / km)

LT break, cool change coming.

Running warm up/down (indoor track) 15:52 [2] 3.4 km (4:40 / km)

started slow and sped up

Strength (core) 30:00 [2]

Abs, gluts plus legs, finishing with arms and shoulders

Sunday Sep 30, 2012 #

Running long (Road) 1:05:15 13.0 km (5:01 / km) +155m 4:44 / km
ahr:135 max:163

Medicine Lake 8miler counter clockwise. Cool but pleasant 47F and beautiful morning with golden fall colors. Lovely! Steady and comfortable pace, able to converse with my biking partner!
4 mile splits in 33:01 (8:15, big hills first), home in 31:17 (7:48) plus a bit to make up 13k, with last km around 4 min /k pace.
Running conditioning seems to be OK as is recovery from yesterday.

Walking 27:00 [1] 2.4 km (11:15 / km)
weight:62.6kg

Warm dry Fall day.

Note

Another week and month flown by.

More O tech training needed and time to increase long runs to 10 milers.

Note

Thinking about training - quality vs. quantity and started to reminisce...... A couple of archival pix - full head of hair phase, back circa 1980.

Perry Lakes, one lap to go!

Team WA at APOC 1980

C • Interesting 10

« Earlier | Later »