Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 7 days ending Mar 15, 2014:

	activity	#	time	miles		km		+m
	Walking	6	3:08:00	12.4	(15:10)	19.95	(9:25)	60
	Massage	1	1:00:00
	Strength	1	55:00
	Jogging	3	46:39	5.12	(9:07)	8.24	(5:40)	75
	Running	2	40:52	4.72	(8:39)	7.6	(5:23)	170
	Stretching	4	35:00
	Spin	1	32:30	11.03	(2:57)	17.75	(1:50)
	Total	7	7:38:01	33.27		53.54		305
	[1-5]	7	6:38:01
averages - weight:64.8kg

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Saturday Mar 15, 2014 #

Walking 1:03:00 [1] 6.45 km (9:46 / km) +60m 9:20 / km

Therapy session. Mental and physical blahs today. Skiing clearly finished for the season and did not feel like running.

Friday Mar 14, 2014 #

Walking 27:00 [1] 3.0 km (9:00 / km)

Blustery walk to buy new pair of training shoes (Brooks Ravenna 5) and try on the Cadence 3 and compare to Saucony Mirage- prefer the Cadence.

Thursday Mar 13, 2014 #

Jogging warm up/down (Treadmill) 16:31 [2] 3.0 km (5:30 / km) +30m 5:15 / km

Slow with ramp (6, 5:30, 5 m/k)

Strength 55:00 [3]

Somewhat lighter session tonite by way of reentry. 3x10 for each I super sets.

Back squats
SL squat jumps
Plank ups

Db back lunge
Split squat jumps
Banded bird dogs

Alt db bench press
Db bent over row
Plate twist

Pull ups
Banded push press
Bosu slrdl

C • Poem? 2

Stretching 10:00 [1]

Legs with roller.

Wednesday Mar 12, 2014 #

Walking 28:00 [1] 3.0 km (9:20 / km)

Mild feeling 25F today.

Spin 32:30 [2] 17.75 km (1:50 / km)

Rolling hills, easy effort.

Stretching 5:00 [1]

Legs with roller

Massage 1:00:00 [0]

Monthly tune up.
Am contemplating adding yoga (hot) to my wellness routine. Any advice from AP?

C • Have you tried... 3

Tuesday Mar 11, 2014 #

Walking 19:00 [1] 2.2 km (8:38 / km)

Bare side walks!!

Running warm up/down (treadmill) 15:35 3.0 km (5:12 / km) +30m 4:57 / km

Short on time - had to get to a celebration event. Progression warm up, starting slow and ramping up.

Stretching 10:00 [1]

Keeping loose before sauna and bedtime.

Note

Made my Pig commitment (mud, rain or snow what the heck!)

Monday Mar 10, 2014 #

Walking 27:00 [1] 3.0 km (9:00 / km)

Something like 45F, melt water everywhere.

Jogging warm up/down (Treadmill) 10:00 [2] 1.74 km (5:45 / km)

Before and after tempo

Running tempo (Treadmill) 25:17 4.6 km (5:30 / km) +140m 4:46 / km

Didn't know how this was going to go. Hills routine with 5 min at 1, 2, 4, 6 % then 5,4,3,2,1. Adjusted speed down gradually as ramp increased. Got through it OK though ie lungs behaved.

Note
weight:64.8kg

Have a VO2 max scheduled for mid week. Not sure of wisdom given recent chest infection- V/Q will be off (so may not get to RQ =1) plus possible infectious risk.

Stretching 10:00 [1]

Legs with roller

Sunday Mar 9, 2014 #

Walking 24:00 [1] 2.3 km (10:26 / km)

Warm up continues.

Jogging (Trail) 20:08 [3] 3.5 km (5:45 / km) +45m 5:24 / km

Lungs are crap, so just a short outing. Hard work with soft trail conditions.

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