Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 7 days ending Jun 2, 2014:

activity	#	time	miles		km		+m
Walking	7	5:25:00	18.08	(17:58)	29.1	(11:10)
Orienteering	2	2:11:00	7.64	(17:08)	12.3	(10:39)	440
Strength	1	1:00:00
Jogging	2	28:30	3.17	(9:00)	5.1	(5:35)
Stretching	2	20:00
Drills	1	5:00	0.31	(16:06)	0.5	(10:00)
Track	1	4:43	0.99	(4:45)	1.6	(2:57)
Total	7	9:34:13	30.2		48.6		440

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Monday Jun 2, 2014 #

Walking 48:00 [1] 4.5 km (10:40 / km)

Early morning stroll then pack and off to SMF.
Nice weekend escape - lots of things to do- shame about the O as it was great country.

Note

Wine country

Young goat (Castello di Amorosa)

Old goat (Calistoga)

Sunday Jun 1, 2014 #

Orienteering 57:00 4.8 km (11:52 / km) +190m 9:55 / km

When you are off you are off. Had a few good moments, but blew it on control 10 , which I knew was going to be tricky. Maybe 15m from it and didnt see boudler- had to reattack from the trail above. More running today, but also 40% walking, however 8-9 mins squanderd mostly on dumb stuff again- just couldnt fathom the trail system.
Just plain old mentally and physically fatigued.

C • My vision of O is that a ma... 2

Walking 55:00 [1] 4.0 km (13:45 / km)

Wine tasting at Castelo di Amoroso (fascinating place) and driving the back roads of Napa with the top down. Even had my mud bath experience at the spa-living the dolce vita!

Green Middle - Splits

Saturday May 31, 2014 #

Orienteering 1:14:00 7.5 km (9:52 / km) +250m 8:27 / km

Intro to Bogg's Mt. This did not go well from the get go. Arrived late the previous evening, didnt sleep well (trying to switch work gears), was dehydrated and had late start at middle of day. Struglled with the temps and was breathelsss at a moderate jog.
Stuff just didnt make sense- almost mispunched 2, had major confusion around which trails was on to 3 and to 4 and to 5, out of 8 and so on. Could have have a lot worse as I forced myself to stop and take stock- as it was around 14 mins squadered on petty stuff. In addition probably ended up walking 60% of this course. A pity because it was really nice terrain- mind and body failure.
SL=5.8km!!

Walking 1:15:00 [1] 5.0 km (15:00 / km)

Ambling around Calistoga, visitng Chateau Montelena. Plesaant evening with Miss Roz.

C • Miss Roz 2

Green Long - Splits

Friday May 30, 2014 #

Event: Boggs '14

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

Quick loop by the Loop

Walking 19:00 [1] 2.0 km (9:30 / km)
(rest day)

Airport hiking

Thursday May 29, 2014 #

Walking 25:00 [2] 2.4 km (10:25 / km)

Out early and a nice morn to boot.
Back home to double pack for a quick trip to Chitown (dinner and meeting) then onto CA for the "spa experience" weekend. :)

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

Part of the downtown loop.
15500, 1920 and 12 for the day.

Wednesday May 28, 2014 #

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

Daily outing - sunny and warm at 78F- got a tad sweaty.

Jogging warm up/down (Treadmill) 13:30 [2] 2.5 km (5:24 / km)

Gradual ramp up

Stretching 10:00 [1]

Legs with roller

Strength 1:00:00 [3]

Routine as follows:

Sandbell Lunges 3x10 each (22# alt shoulders)
OH (22) Lateral Slams 3x10 each
Sandbell Bar Push Ups 3x15

Goblet Squat 3x10 (35)
Ladder Ins Outs 3x double then single leg each
Bounds 3x

Single Arm Cable Pull 3x10 each
PULL UP BAR Inverted Row 3x10
Plyo Board one leg 3x30 sec each

Pull Up 3x10
ALT DB Push Press 3x10 each(25)
Clams 3x 4 pos x30sec

Note

15000, 2200 and 13.1 for the day.

Tuesday May 27, 2014 #

Walking 25:00 [1] 2.7 km (9:16 / km)

Drizzly day.

Jogging warm up/down 15:00 [2] 2.6 km (5:46 / km)

Mile before with 4x50m wind sprints and 1 km after intervals.

Stretching 10:00 [1]

Legs and hip drills

Drills 5:00 [2] 0.5 km (10:00 / km)

Usual routine

Track intervals 4:43 1.6 km (2:57 / km)

Track nite (75F and 75%rh) and a lighter session planned with 4x300 (200 walk R), plus 4 x100 (100 walk R) at 85% effort. As usual aimed for even effort (18-19 per 100 for the 3s) and went as follows:
56.3
56.3
55.7
55.3
5min R
15.0
14.9
14.6
14.6
Not so bad speed wise for given effort, so may have to enter some races soon (USATF MN, SOTN etc)

Note

Evening stroll and ending the day with 18200, 1940 and 15.25.

300m intervals - Splits

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