Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 7 days ending Mar 1, 2014:

activity	#	time	miles		km		+m
Walking	5	2:49:30	9.76	(17:22)	15.7	(10:48)
Strength	2	2:00:00
XC ski	1	54:28	7.61	(7:09)	12.25	(4:27)	185
Jogging	2	44:24	4.72	(9:24)	7.6	(5:51)	76
Stretching	3	30:00
Running	2	28:30	4.11	(6:56)	6.61	(4:19)	66
Snowshoe	1	26:19	1.86	(14:07)	3.0	(8:46)	45
Erging	1	15:30	2.02	(7:41)	3.25	(4:46)
Beach	1	1
Total	7	8:08:42	30.08		48.41		372
[1-5]	7	8:08:41

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Saturday Mar 1, 2014 #

Walking 37:00 [1] 3.2 km (11:34 / km)

More beach- cool am (only 56F)

Strength 1:00:00 [2]

Something to do when the beach gets too boring. Group class. I had to decline the aquarobics class though.
Legs, arms and core rotations. 3 x 12 to fatigue with free weights
Squats
Chest press
Crunches

Upright rows
SLDLs
Supermans

Abs 10 mins
Stretches 5 mins

Beach 1 [0]

Totally log able expenditure of energy. Actually survived 45 mins of sunbathing which apparently is a PR (some snarky comment about type A was uttered).

C • You are a better man than m... 6

Walking 40:00 [1] 3.5 km (11:26 / km)

Another stroll, finally it feels warm (79F).

C • Nice. Where are you? 3

Note

Another month in the books

Friday Feb 28, 2014 #

Walking 33:30 [1] 3.0 km (11:10 / km)
(rest day)

Stroll along the beach- cool but pleasant 72F. Plane delayed out of MSP because of frozen water pipes. Guess that's what you get when you park outside at -10F. Remembered to turn my water off!

Thursday Feb 27, 2014 #

Note

-2F at LT, wind chill advisory in effect. Frankly couldnt be bothered to bundle up and get out. WTF!
T-20 to toe in the water/toe in the sand :)

Erging warm up/down 15:30 [2] 3.25 km (4:46 / km)

Leisurely warm up, starting to get into vacation mode.

Strength 1:00:00 [3]

Superset routine 3x10

Thrusters (50#)
Prowler sprints (+100#)
Shoulder rotations with band

Dead lifts (75#)
SLRDLs on bosu
Rollouts (20)

Back ext ((25#)
Push ups with row (15#)
Tricep push ups

Squat rows with extra strong band
Split squat jumps
Kayaks (25# pole , 30 reps)

Stretching 10:00 [1]

Legs with roller and hip drills

Wednesday Feb 26, 2014 #

Walking 10:00 [1] 1.0 km (10:00 / km)

Brutal wind chill - no hat. Bailed!

Snowshoe 26:19 [2] 3.0 km (8:46 / km) +45m 8:10 / km

Plan was skiing, however howling winds and cold temps promoted change of plans. Stayed in the woods for the most part for protection.
Anyhow T -40 and counting.
Checked out point features on the map - pretty much all buried, so with ski trails off limits that is going to restrict event planned for end of March.

C • doesn't that indoor track s... 5

Tuesday Feb 25, 2014 #

Walking 32:00 [1] 3.2 km (10:00 / km)

Cold 2F slog to the shops and back. Have to admit, getting tired of this winter thing! Good news is T-72 hr.

Jogging warm up/down (Treadmill) 33:07 [2] 5.6 km (5:55 / km) +56m 5:38 / km

Mile and a half w/u with 4x30sec strides, 1.6k between interval walk/jog and a mile cool down at end.

Running intervals (Treadmill) 8:30 2.4 km (3:32 / km) +24m 3:22 / km

Decided on 4x400m with 200 walk/jog recovery and 4x200m with same. 400m between the 2 sets. Ran the 4's at 6m/m (1:30) and the 2's at 5m/m (37.5) all at 1% grade. Felt good, stayed loose with fast feet and was not fighting the tread. Could have gone with more speed or more volume, however enough for now- no sense in beating myself up early in the game.

Stretching 10:00 [1]

Legs with roller.

Note

Observed at the gym today. A large (say 250#) guy, holding on for dear life with upper body almost parrallel to the ground thumping the - - - - out of the treadmill. Even a nearby trainer was heard to say, thank god for that, when he finished. Some folk are not born to run!

Monday Feb 24, 2014 #

Walking 17:00 [1] 1.8 km (9:27 / km)

Slippery side walks and no access to wetlands with out knee deep trudge- so cut it short today.

Jogging warm up/down (Treadmill) 11:17 [2] 2.0 km (5:39 / km) +20m 5:22 / km

Warm up before I decided on what to do this evening.

Running tempo (Treadmill) 20:00 4.21 km (4:45 / km) +42m 4:31 / km

Settled on a 20 min tempo type progression run with each k progressively faster. Started around 9 m/m pace and ended at 6:30, increasing the pace every minute. Treadmill running is tedious so anything to add some spice!

Stretching 10:00 [1]

Legs with roller.

Sunday Feb 23, 2014 #

XC ski (skate) 54:28 12.25 km (4:27 / km) +185m 4:08 / km

Sunny but cold with a fair bit of wind on the exposed parts, so didn't stay out that long. A couple of k warm up (ie np) and at end with 8k (34) in the middle a little faster.

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