Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 7 days ending Nov 16, 2013:

activity	#	time	miles		km		+m
Strength	2	3:25:00
Walking	6	3:18:50	12.51	(15:54)	20.13	(9:53)	50
Mapping	1	2:40:00	2.64		4.25
Jogging	2	55:22	6.21	(8:55)	10.0	(5:32)	218
Orienteering	1	30:15	3.11	(9:44)	5.0	(6:03)	45
Spin	1	30:00	8.2	(3:39)	13.2	(2:16)
Stretching	2	12:00
Total	7	11:31:27	32.67		52.58		313
[1-5]	7	10:26:27

4:53

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Saturday Nov 16, 2013 #

Event: DVOA Fall Orienteering Festival

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

Mild conditions

Strength (clean up) 1:40:00 [2]

Had to get done before the rain came - clearing last of leaves and lawn mow for winter.

Friday Nov 15, 2013 #

Spin 30:00 [2] 13.2 km (2:16 / km)

Hill routine

Walking (Treadmill) 15:50 [2] 2.0 km (7:55 / km) +50m 7:02 / km

Power walk uphill- didn't feel like pounding the legs with running

Thursday Nov 14, 2013 #

Walking 25:00 [1] 3.0 km (8:20 / km)

Streets of NYC

Jogging (Treadmill) 26:15 [2] 5.0 km (5:15 / km) +50m 5:00 / km

Too early to do much more

Stretching 5:00 [0]

Still too tight

Walking 16:00 [2] 1.6 km (10:00 / km)

Morristown NJ

Wednesday Nov 13, 2013 #

Walking 57:00 [1] 5.23 km (10:54 / km)
(rest day)

Times Sq to Central Park to Grand Central to hotel.

Tuesday Nov 12, 2013 #

Orienteering 30:15 [2] 5.0 km (6:03 / km) +45m 5:47 / km

Part trail, part woods run with new base map. Checking things on the fly. Frigid 23F out and never felt warmed up!

Note

Specialist appt then fly to NYC takes care of rest of day

Monday Nov 11, 2013 #

Event: MNOC Cleary Lake Veterans Day Night O

Walking 24:00 [1] 2.6 km (9:14 / km)

24F and cold wind numbing the face!

Jogging (Treadmill) 29:07 [3] 5.0 km (5:49 / km) +168m 4:59 / km

Tied up at work, forgot I was on baby duty tonite, so no night O for me. Quick trip to gym en route home.
Uphill running with 6mins @1% warm up then 6 mins at 2, 4, 6% holding pace at 5:45 m/k then down 1% every minute.

Walking warm up/down 4:00 [1] 0.4 km (10:00 / km)

1 lap and done

Stretching 7:00 [1]

At home with roller.

Sunday Nov 10, 2013 #

Walking 28:00 [1] 2.6 km (10:46 / km)

Seems OK out

Strength 1:45:00 [2]

More raking and then blowing.

Mapping 1:40:00 [1] 4.25 km (23:32 / km)

Tracing watercourses and other stuff, using GPS then QR.

Mapping (Drafting) 1:00:00 [0]

Updating map with new data

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