Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 7 days ending Aug 23, 2014:

activity

time

miles

Walking

4:01:00

14.2

(16:58)

22.85

(10:33)

Jogging

1:37:26

11.06

(8:49)

17.8

(5:28)

196

Strength

1:20:00

Stretching

55:00

Drills

15:00

0.99

(15:05)

1.6

(9:23)

Swimming

10:00

Total

8:18:26

26.25

42.25

196

1:38

0:00

» now

Saturday Aug 23, 2014 #

Walking 35:00 [1] 3.2 km (10:56 / km)

Out early but even so muggy

Jogging (XC trails) 27:16 [2] 4.8 km (5:41 / km) +65m 5:19 / km

Finally overcame lethargy of day to get out mid afternoon- 76F and 77%. Went at mellow pace but even so got drenched.

Note

Filled up the Playcar today with non-ox gas and wondered why it was so expensive at 7.97 a gallon. Turns out it was octane 102 racing formula. What with adding lead substitute, a some what expensive tank of gas, but still nothing like the UK.

Stretching 5:00 [1]

Post run with roller then icing (15) - feel like I can omit the latter from now on.

Friday Aug 22, 2014 #

Walking 21:00 [1] 2.2 km (9:33 / km)
(rest day)

Quiet walk for mental health.

Thursday Aug 21, 2014 #

Walking 25:00 [1] 2.75 km (9:05 / km)

Ugh muggy!

Jogging (Treadmill) 27:50 5.0 km (5:34 / km) +50m 5:18 / km

Was in two minds about running outside in 90F high humidity- decision made as I got out of the AC and glasses immediately fogged up. Off to the gym it was. Even inside it was hot sweaty work. 2km warm up with 4x100 strides and 4x200 at 6m/mile pace with 200 jog recovery between and 1 km warm down. Leg turnover felt OK, so time to move up the food chain.

Stretching 12:00 [1]

Legs with roller and hip drills.

Wednesday Aug 20, 2014 #

Walking 24:00 [1] 2.5 km (9:36 / km)

Nice out

Jogging warm up/down 8:45 [2] 1.6 km (5:28 / km) +16m 5:12 / km

Short and sweet

Stretching 6:00 [1]

Legs and butt with roller

Strength 1:00:00 [3]

Back to regular routine

SL TRX Squat 3x10 each
Wall Sit 3x90 sec
TRX AB Circuit 3x1 min (Knee tucks, Mtn Climbers, Pikes)

Squated Banded Row 3x15
Push Up 3x15
Deadbug 3x20

BW Walking Lunges 3x
SLRDL 3x10
Weighed Superman (5# each end) 3x 1 min

DB Push Press 3x10
Med Ball Slam 3x20
Med Ball Twist 3x20

Gain but no Pain. Yes folks I am BAAACK :)

Tuesday Aug 19, 2014 #

Walking 33:00 [1] 3.0 km (11:00 / km)

More airport hiking, buut at least getting the steps in (now a co. wide program:)

Jogging warm up/down 9:20 [2] 1.6 km (5:50 / km)

1/2 mile before and after drills.

Stretching 12:00 [1]

Legs and hips

Drills 15:00 [2] 1.6 km (9:22 / km)

On the track again :) 10 exercises then 8x100m strides around 18-19 sec (19.4+/- 0.5). Butt and leg cooperated, so will take injury tag off. Progress!
Home for preventive icing.

C • Glad to hear! 1

Monday Aug 18, 2014 #

Note

Day trip to Denver for a plant tour and dinner. Likely a rest day with some stretching etc.
Planning on some strides tomorrow and butt willing some intervals on Thursday. Regular strength session Wednesday and recovery Friday. Time is ticking (19 days)!

C • how bout some mile repeats ... 2

Swimming warm up/down 10:00 [1]

Laps in the hotel pool

Stretching 10:00 [1]

Legs and hip drills

Strength 20:00 [2]

Core, abs, gluts and hams. Incl. 4 x 1 min SL bridges each side (no pain)

Walking 56:00 [1] 5.0 km (11:12 / km)

To and from dinner in Cherry Park.

Sunday Aug 17, 2014 #

Walking 27:00 [1] 2.4 km (11:15 / km)

Re acclimating to the humidity.

Jogging (Road) 24:15 4.8 km (5:03 / km) +65m 4:44 / km

Steady pace, extending time and distance. Unpleasantly humid out.

Stretching 10:00 [1]

Legs with roller and hip drills. Icing afterwards (15min)

Walking 20:00 [1] 1.8 km (11:07 / km)

Post rain stroll, humidity down.

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