Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 7 days ending Jan 18, 2014:

activity	#	time	miles		km		+m
Walking	6	2:52:00	11.53	(14:55)	18.55	(9:16)
Strength	4	2:24:00
XC ski	3	1:51:17	14.17	(7:51)	22.8	(4:53)	380
Massage	1	1:00:00
Running	2	27:10	3.99	(6:48)	6.43	(4:14)	64
Jogging	2	27:00	2.86	(9:26)	4.61	(5:51)	46
Stretching	3	20:00
Spin	1	13:40	4.97	(2:45)	8.0	(1:43)
Total	7	9:35:07	37.52		60.39		490
[1-5]	7	8:35:07

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Saturday Jan 18, 2014 #

Strength (Shoveling ) 30:00 [2]

5" fluffy white stuff. 30 mins is a conservative estimate. Uff da!

XC ski (Classic) 50:44 9.6 km (5:17 / km) +165m 4:52 / km

Freshly groomed trails at French. LF6 gave reasonable glide for new snow and 20F.

Friday Jan 17, 2014 #

Walking 23:00 [1] 2.5 km (9:12 / km)
(rest day)

Stayed on the roads today- cold but sunny invigorating.

Thursday Jan 16, 2014 #

Strength (Shovelling) 12:00 [1]

It seems that winter has officially started in MN.

Walking 25:00 2.75 km (9:05 / km)

A cruel wind today with spindrift. Heavy going on the trails- could have used snow shoes

Spin warm up/down 13:40 [2] 8.0 km (1:43 / km)

Easy effort

Strength 1:00:00 [3]

Lower volume session tonite with 4 rotations x 3 setsx10reps of triplets (upper, lower, plyos) then 10 mins core at end.

Stretching 10:00 [1]

Legs with roller

Wednesday Jan 15, 2014 #

Walking 25:30 [1] 2.75 km (9:16 / km)

Not bad out- less windy, blue skies so cold and fresh.

Massage 1:00:00 [0]

Might finally have found a sports massage therapist in the TC. No major issues other than knotty elev. scapula (stress/ keyboard height) and tight Tib. Ants (skate skiing). Otherwise loosened up well.
Note to self; if I won the lottery I would have a weekly massage, buy an anti-gravity treadmill and have a running coach as well as conditioning trainer. Oh well we can all dream.

Jogging warm up/down (Treadmill) 17:00 [2] 3.0 km (5:40 / km) +30m 5:24 / km

Mile before and a bit after.

Running intervals (Treadmill) 5:53 1.6 km (3:41 / km) +16m 3:30 / km

Re-entry to some speed work. Plan was a modest 4x 400 around 6m/m pace and 1% grade with 200m walk jog recovery between.
88 (1:45)
89 (1:45)
88 (1:46)
88
And done- been a while and so felt good mentally. Kept a relaxed motion and while it started to feel like zone 4 on the last interval, HR was 156- so borderline threshold for me.

Stretching 5:00 [1]

Legs with roller.

Strength (Shovelling) 12:00 [1]

Quick scrape, 1" lite stuff.

Walking warm up/down (Treadmill) 6:30 [1] 0.8 km (8:07 / km)

Final cool down at end of int session.

Tuesday Jan 14, 2014 #

Strength (shovelling) 30:00 [2]

Another 4" from an overnight clipper- at least it will freshen things up. Log this stuff, so at least I have a record to interrogate why my body feels like _ _ _ _ at the end of the week :)

Walking 28:00 2.75 km (10:11 / km)

Fresh snow, drifting 20F with wind, made for an interesting walk. Stayed with the roads for the most part.

XC ski (Classic) 29:13 [2] 5.2 km (5:37 / km) +60m 5:19 / km

Fresh snow, groomed trails felt like classic. Easy lope under lights at French. Very satisfying.

Monday Jan 13, 2014 #

Walking 34:00 [1] 3.5 km (9:43 / km)

Blue sky 28F day, crime not to get out.

Jogging warm up/down (Treadmill) 10:00 [2] 1.0 mi (10:00 / mi) +16m 9:32 / mi

Half mile before and half after tempo.

Running tempo (Treadmill) 21:17 3.0 mi (7:06 / mi) +48m 6:46 / mi
ahr:141 max:157

First mile with 5x 30sec surges built in, then steady effort for middle mile in 6:58 and last mile with 30sec surges again. Kept it interesting and maintaining the tempo diet before reengaging speed work. Foot doing OK as well.

Stretching 5:00 [1]

Legs and butt with roller.

Sunday Jan 12, 2014 #

Event: Ski to Beer 5

Walking 30:00 [1] 3.5 km (8:34 / km)

Pretty warm early on +30F
Plans for day disrupted as work intervened.

XC ski (Skate) 31:20 8.0 km (3:55 / km) +155m 3:34 / km

Late, quick ski. Skate deck in remarkably good shape. Good glide on LF 10.

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