Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 7 days ending Sep 28, 2013:

	activity	#	time	miles		km		+m
	Walking	7	3:05:30	12.17	(15:15)	19.58	(9:28)	20
	Strength	4	1:40:00
	Orienteering	1	50:22	3.09	(16:17)	4.98	(10:07)	120	8 /	10c	80%
	Running	2	47:11	6.21	(7:36)	10.0	(4:43)	140
	MTB	1	45:00	10.87	(4:08)	17.5	(2:34)	220
	Spin	2	30:05	10.44	(2:53)	16.8	(1:47)
	Stretching	2	10:00
	Total	7	7:48:08	42.79		68.86		500	8 /	10c	80%
	[1-5]	7	7:38:08
averages - weight:64.3kg

1:34

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Saturday Sep 28, 2013 #

Event: MNOC Terrace Oaks

Orienteering (Brown) 50:22 *** 4.98 km (10:07 / km) +120m 9:02 / km
spiked:8/10c

An O outing, in my least favorite conditions; rain, foggy glasses and wet thick low visibility woods.Took trail options where feasible. Missed on 2 controls- 6 (1 min map a bit flaky) and 8 (location suspect attacking off ball field and unmapped MTB trail confused me- 2 mins or so). Otherwise trotted around trying to get back into things. SL=3.6

Walking 18:00 [1] 1.6 km (11:15 / km)

Ran out of time for more.

Note

Making progress with my first ISSOM Campus map

C • Which campus? 3

Brown - Splits

Friday Sep 27, 2013 #

Walking 22:00 [1] 2.2 km (10:00 / km)

Cut short by rain - where did that come from as not in forecast till later.

Spin warm up/down (Lemond) 10:05 [2] 6.0 km (1:41 / km)

Waken up the legz

Strength 50:00 [3]

Core, arms and legs session. Planks, bridges, ham curls, pull-ups and chin ups to fatigue.

Thursday Sep 26, 2013 #

Walking 35:30 [1] 3.75 km (9:28 / km)

Very nice day out.

Walking warm up/down (Walk / jog ) 14:00 [2] 2.0 km (7:00 / km) +20m 6:40 / km

5 min before and after and 4x1 between running

Running intervals (Treadmill) 23:15 5.0 km (4:39 / km) +50m 4:26 / km

Plan was 4x5 mins at a tempo pace. Set treadmill at7:30 pace, felt good and decided to round out at 5k with an extra shorter interval at end. 4x1 min recovery jog between.

Stretching 5:00 [0]

With roller.

Note
weight:64.3kg

Weight (at least post run) getting back into racing weight range- masters age = 138-142 # cf at age 26; 60kg (132#). So progress on the no beer/no bread diet.