Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 7 days ending Dec 15, 2013:

activity	#	time	miles		km		+m
Orienteering	3	2:06:54	9.24	(13:44)	14.87	(8:32)	340	40 /	47c	85%
Walking	4	1:17:00	5.84	(13:11)	9.4	(8:11)
Strength	2	58:00
Jogging	2	36:38	4.42	(8:18)	7.11	(5:09)	60
Spin	1	32:02	9.94	(3:13)	16.0	(2:00)
Stretching	4	31:00
XC ski	1	25:17	2.8	(9:03)	4.5	(5:37)	60
Erging	1	11:30	1.55	(7:24)	2.5	(4:36)
Total	6	6:38:21	33.79		54.38		460	40 /	47c	85%

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Sunday Dec 15, 2013 #

Walking warm up/down 12:00 [1] 1.5 km (8:00 / km)

A chill 27F with cold wind blowing. Jogging in place to stay warm

Orienteering race 41:02 *** 4.75 km (8:38 / km) +90m 7:53 / km
spiked:17/19c

Technically easy middle, a sprint feel, with a bit too much green to slog through in the middle part of the course. Slushy under foot. OK run, with about 3:30 dropped due to route choice (going around green filled reentrant when straight was better), and major bobble at 13- misjudged distance and cut in way too soon. About 1:30 back from Soup today. SL 4.0

Note

Nice refresh at the hotel, gotta smell nice on a long haul flight :) and LHR bound. Great weekend with the MNOC crew and good courses put on by OCIN - thanks to Mike M and the team.

OCIN_Armco_Middle_Dec_2013_Green - Splits

Saturday Dec 14, 2013 #

Walking warm up/down 20:00 [2] 3.2 km (6:15 / km)

Up and back to car a couple of times with some jig jog thrown in.

Stretching warm up/down 6:00 [1]

Some hip drills and jogging in place to keep warm

Orienteering race (Leg 2, 4 pt relay) 25:15 *** 4.1 km (6:10 / km) +90m 5:33 / km
spiked:13/16c

Sleety, drizzle, cold damp day. Not a bad run, however took me first half of course to get in gear, especially with Izzzy B chasing me. Held onto 3rd place for MNOC 1, in and out of leg (from David Frei and hand off to Dave Swanson. Tom P running anchor, unfortunately he skipped 4 on red so we dnf'd. Anyhow we had our day in the sun making CSU nervous for a medal and had fun :) A great group of guys to hang out with from MNOC 1 and 2. Sprinty type course but felt stiff from last night, dropped about 2 mins due to hesitations and poor route choice. SL=3km

Note

A new area for me and a nice 1:7500 map. Matt R made the best of it very some interesting and pretty sweet (even if no forking) relay courses.

OCIN_US_Relay_2013_Orange - Splits

Friday Dec 13, 2013 #

Event: OCIN - US Night and Relay Championships

Note

En route to OCIN land. Sadly, despite legit recruitment efforts, looks like I will be in a non eligible team second year in a row :( May have to reassess this whole team thang. Oh well good excuse to escape work for a day.

Stretching 10:00 [1]

Legs plus some drills

Jogging warm up/down 6:00 [1] 1.0 km (6:00 / km)

Loops around the car park

Orienteering race (Night O champs) 1:00:37 **** 6.02 km (10:04 / km) +160m 8:53 / km
spiked:10/12c

A few inches of snow under foot, snowing during event but relatively mild 30F (certainly compared to MN!). Solid run, slow and steady with attention to compass) a few bobbles and maybe 3-4mins of errors. Off to right at 5 (45s), slow slog on 1.6k long leg to 6 (2 mins) hesitated around circle (1min), off to right on 8(45s). Second on green 3 mins behind Chris S, and first on M55 (at least when I left). SL = 5.1

OCIN_US_Night_2013_Green - Splits

Thursday Dec 12, 2013 #

Walking 30:00 [1] 3.1 km (9:41 / km)

Sunny and at 10F feels warm out!

Erging warm up/down (CP2) 11:30 [2] 2.5 km (4:36 / km)

Gradual warm up

Strength 48:00 [2]

Lighter session, legs/arms, core and abs super sets 2x10 pairs.

Stretching 12:00 [1]

Legs with roller

Wednesday Dec 11, 2013 #

Note
(rest day)

No window of opportunity during day, and brain dead by the time I got home- so rest day

Tuesday Dec 10, 2013 #

Walking 15:00 [1] 1.6 km (9:22 / km)

Better than nothing at LT- brrr

Jogging intervals (Treadmill) 30:38 6.11 km (5:01 / km) +60m 4:47 / km
ahr:153

A little speed work. Warm up 1km, then 10x1 min @ 3:55m/k pace with 1 min jog recovery and then 1 km cool down

Monday Dec 9, 2013 #

Spin (Lifecycle) 32:02 [2] 16.0 km (2:00 / km)

Easy spin, hotel gym, with some hills thrown in. Recorded 965m of climb, although seemed to me I was at sea level most of the time!

Strength (Core/abs) 10:00 [2]

Ab routine, finishing with walking planks.

Stretching 3:00 [1]

Legs with roller

Note

Dealing with expected delays getting out of DC, but not because of weather here-all the ice pretty much gone-nope delays in the TC.

XC ski warm up/down (Skate) 25:17 [2] 4.5 km (5:37 / km) +60m 5:16 / km

French under lights. Hmm, first time skate this winter; very rusty and technique was worse than it usually is. So practiced some no poles, dp and V1. Frigid at -8F, multi layers and maybe even overdressed. Skis had mediocre glide.

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