Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 7 days ending May 10, 2014:

activity	#	time	miles		km		+m
Walking	7	3:32:30	13.92	(15:16)	22.4	(9:29)
Strength	3	2:30:00
Jogging	4	1:21:39	9.05	(9:01)	14.56	(5:36)	180
Orienteering	1	1:07:10	4.32	(15:33)	6.95	(9:40)	265	11 /	13c	84%
Massage	1	1:00:00
Running	2	24:58	3.74	(6:40)	6.02	(4:09)	75
Spin	1	16:08	6.21	(2:36)	10.0	(1:37)
Stretching	1	12:00
Drills	1	10:00	0.5	(20:07)	0.8	(12:30)
Total	7	10:34:25	37.74		60.73		520	11 /	13c	84%
[1-5]	7	9:34:25

2:30

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Saturday May 10, 2014 #

Event: MNOC Interstate State Park

Walking 30:00 [1] 2.75 km (10:55 / km)

Quick outing in French park. Nice morning.

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

Top and from remote start/finish

Orienteering (Green) 1:07:10 [3] **** 6.95 km (9:40 / km) +265m 8:07 / km
spiked:11/13c

Drove out to America's dairy land aka Wisconsin for the local meet just across the St Croix. Pleasant day at 65F, pretty decent map and rocky terrain somewhat reminiscent of West Point. A physical course that got the better of me in that the legs weren't fully recovered from Thursday night lifting (hams particularly)so did more walking on hills than usual. Mostly open runnability with oodles of rock features (not all mapped) and an interesting course design requiring attention to detail in the tricky areas. Reasonable technical execution just taking things steady. Left a minute behind after exiting #6 when my new vivofit got ripped off my wrist after a slip down some rocks, a minute plus at 7 stopping too soon, and 1:30 at 12 running right by the flag tucked in a crevice between 2 flat boulderish features.
Ice cream treat on the way home.

Green - Splits

Friday May 9, 2014 #

Note
(rest day)

Road testing a Garmin Vivofit - "wellness tracker".

Walking 22:00 [1] 2.4 km (9:10 / km)

Blah kinda day weather wise.
Vivofit seems to underestimate pace count and distance!

Thursday May 8, 2014 #

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

LT nature ramble. Warm and humidity building- Tstorm brewing!

Jogging 14:05 [2] 2.5 km (5:38 / km)

Gradual ramp up.

Strength 1:00:00 [3]

Another interesting session- keeping me on my toes.

Assisted Chin Ups 3x10 (20)
Assisted Dips 3x10 (20)
DB Push Press 3x10 (20)

RDL 3x10 (95)
DB Back Lunge 3x10 each (35)
Hell Raiser 3x20

Pec Fly 3x10 (45)
Rev Fly 3x10 (35)
Front and Lat Raises 3x10 each (5)

Goblet Squat 3x10 (30)
Clams 3x 4 pos x 30 sec
Shoulder Int Rots 3x10 each (15)

Stretching 12:00 [1]

Hip drills and legs with roller

Wednesday May 7, 2014 #

Note

More "trivia"
http://en.wikipedia.org/wiki/Mile_run_world_record...
Bannister (handrail) now 85, trained as a neurologist and unfortunately has Parkinson's disease

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

Balmy 60F. 1 Turtle.

Spin warm up/down 16:08 [2] 10.0 km (1:37 / km)

Easy effort avg =130W

Strength (Core) 15:00 [2]

Hips, abs and planks routine plus hams at end.

Massage 1:00:00 [0]

Monthly tune up. No complaints.

Tuesday May 6, 2014 #

Note

Have been feeling uncharacteristically decrepit lately- a delayed spring funk maybe. Spirits lifting with rising temps and notably 2 tulips have joined the budding jonquils in the garden!

Walking 23:30 [1] 2.75 km (8:33 / km)

MH LT fresh air trot.

Jogging warm up/down 9:20 [2] 1.61 km (5:48 / km)

On the local HS track, dodging LAX balls :)
Includes 4x100 strides

Drills warm up/down 10:00 [1] 0.8 km (12:30 / km)

Stretching plus regular drills and hip routine

Running intervals (Track) 4:50 1.6 km (3:01 / km)

Dear Diary, today is notable for a couple of things. First day on a track in 11 months, it wasn't cold (64F) or rainy and I didn't get injured :)
Plan was a conservative 5x200m around 800m cruise pace (aka 80-85% max). Ran in regular trainers with super feet inserts, in lane 4 off the stagger and into a blustery down home straight wind (maybe a second there) with 200m recovery (generous at 2 min). Focused on smooth form (think Seb Coe without the speed) and even effort- maybe a little lift off the bend but certainly no kick to the line. Felt good at 5 so went to 8 as follows (a bit of pace variation given the wind but good HTFU opportunity)
36.9
37.3
36.5
36.6
36.2
35.9
36.1
34.6

Satisfying effort, so maybe there is hope after all

C • back at it!....good luck at... 2

Jogging warm up/down 5:30 [2] 1.0 km (5:30 / km)

And a bit after the intervals

Note

Trivia question
6 May 1954?

C • Handrail 2

200m intervals - Splits