Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 7 days ending Mar 9, 2013:

activity	#	time	miles		km		+m
Walking	5	2:38:00	9.2	(17:11)	14.8	(10:41)	75
XC ski	2	1:32:18	13.3	(6:56)	21.4	(4:19)	320
Jogging	3	53:22	6.52	(8:11)	10.5	(5:05)	80
Strength	2	45:00
Orienteering	1	44:57	3.85	(11:40)	6.2	(7:15)	150	12 /	14c	85%
Stretching	1	20:00
Total	6	6:53:37	32.87		52.9		625	12 /	14c	85%
[1-5]	6	6:33:37

1:36

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Saturday Mar 9, 2013 #

Event: 2013 IS IC Championships

Jogging warm up/down 6:00 [2] 1.0 km (6:00 / km)

Jog to start plus some drills and stretching.

Orienteering race (Green Y) 44:57 *** 6.2 km (7:15 / km) +150m 6:28 / km
spiked:12/14c

Steady and uneventful run, perhaps too cautious but no big misses. Maybe 1-2 mins from hesitations, 2 small misses (#5 and #8) and route choice 8-9. Fun course and woods but not overly technical. SL 5.4 and best time on green 43:20ish by Rick B.

Day 1 - Green Y - Splits

Friday Mar 8, 2013 #

Walking warm up/down (Map walk) 33:00 [1] 2.7 km (12:13 / km) +75m 10:44 / km
(rest day)

Model event area, getting a feel for map and terrain- with wet feet!

Thursday Mar 7, 2013 #

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

Staying loose and trudging through new snow breaking trail.

XC ski (classic) 28:08 [2] 5.4 km (5:13 / km) +90m 4:49 / km

Easy ski over great groomed tracks at French - fresh air value!

Wednesday Mar 6, 2013 #

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

On roads for this one

Jogging warm up/down (treadmill) 17:23 [2] 3.5 km (4:58 / km) +30m 4:46 / km

Usual slow start and increasing speed from 6 up to 4:30 min/k pace

Strength 35:00 [2]

Shorter easier session tonite as part of taper. Plyos with box jumps 3x12, high box both feet, low box one foot with arm /shoulder work interspersed, then box skips front and side with rows and push ups. Plus sundry other leg and shoulder work.

Stretching 20:00 [0]

Extended session, trainer assisted and roller.

Note

PFW
Th ski
Friday easy warm up type run

Tuesday Mar 5, 2013 #

Note
(rest day)

Meeting day, travel day and heading back to another good 8" white stuff plus travel delays. No w/o today.

Monday Mar 4, 2013 #

Walking 33:00 [1] 3.2 km (10:19 / km)

Through snowy woods on a wintry day....
Contemplated snow shoes, however no need.

Jogging (Treadmill) 24:19 5.0 km (4:52 / km) +50m 4:38 / km

Started slow and gradually sped up, ending at 6:40 pace. Felt OK.

Walking 12:00 [1] 1.2 km (10:00 / km)

To and from restaurant for dinner. Lots of options these days in Silver Springs MD.

Strength warm up/down 10:00 [2]

Hips and abs.

Jogging warm up/down (Treadmill) 5:40 [2] 1.0 km (5:40 / km)

And a bit to ease down.

Sunday Mar 3, 2013 #

XC ski (Skate) 1:04:10 16.0 km (4:01 / km) +230m 3:44 / km

Another fantastic day, this time at Elm Creek and everything groomed beautifully. Threw a bit more np in for technique dev. Could have spent another hour out there, but sadly work to be done (as in script for public hearing in DC, tax time and hair cut). Oh well maybe later at French if I can get everything done.

Walking 29:00 [1] 2.7 km (10:44 / km)

Getting glazed and slippery. Need new snow- oh yeah tomorrow and I'm trying to get to DC!

C • DC 2

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