Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 7 days ending Sep 14, 2014:

activity	#	time	miles		km		+m
Walking	6	4:08:00	14.79	(16:46)	23.8	(10:25)
Strength	2	2:15:00	1.93		3.1
Jogging	4	1:20:53	9.32	(8:41)	15.0	(5:24)	120
Massage	1	1:00:00
Orienteering	1	57:52	4.5	(12:51)	7.25	(7:59)	95	14 /	15c	93%
Stretching	2	15:00
Drills	1	10:00	0.5	(20:07)	0.8	(12:30)
Running	1	7:02	0.99	(7:04)	1.6	(4:24)
Total	7	10:13:47	32.03		51.55		215	14 /	15c	93%
[1-5]	7	9:13:47

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Sunday Sep 14, 2014 #

Strength 1:15:00 [1] 3.1 km (24:12 / km)

The joys of second homes- maintenance and weeding/pruning- areas reminiscent of the Secret Garden. Cold start to day at 50F then nice in the sunshine.
Flying visit to Carlisle also accomplished new car purchase (nice daddy!) for daughter #1 with tongue I cheek pledge to be off my books by age 30. The countdown begins :)

Jogging (Trail/woods) 20:13 3.8 km (5:19 / km) +55m 4:58 / km

Out the back and into the pines for a short outing before packing and heading to airport.

Saturday Sep 13, 2014 #

Event: NEOC: Great Brook Farm State Park

Jogging warm up/down 20:15 [2] 3.45 km (5:52 / km) +45m 5:31 / km

Out to Great Brook Farm

Orienteering race 57:52 [4] **** 7.25 km (7:59 / km) +95m 7:29 / km
spiked:14/15c

GBF - a return after 3 years. Nice course set by tp with a 1:7500 map. Still some green areas and a fair bit of trail running, however notably some of the small white pine areas have died back. Always like the complex boulder area although hard to read the pale brown contours. Clean steady run other than a "hunt for the boulder" in green #13 for a 1 min loss. SL=5.5 km.

Walking 24:00 [1] 2.25 km (10:40 / km)

Checking out stuff in the woods.

Green - Splits

Friday Sep 12, 2014 #

Walking 21:00 [1] 2.0 km (10:30 / km)
(rest day)

Lovely sunny day in Beantown.

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

Glorious day, so made a point of getting out and about- this time the Common.

Massage 1:00:00 [0]

Time to kill, so an opportunity for preventive maintenance.

Thursday Sep 11, 2014 #

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

LT break around Copley et al

Jogging warm up/down (Road) 29:05 [2] 5.75 km (5:03 / km)

Revisiting old haunts. Out (and back) to the MIT track across the Charles from hotel.

Drills warm up/down 10:00 [2] 0.8 km (12:30 / km)

Usual routine plus 4 wind sprints.

Stretching 5:00 [1]

Legs and hips

Running intervals 7:02 1.6 km (4:24 / km)

No real plan. Ended up doing 8x alt 100m pace/jog. Pace at target 1500 ie 40 secs and jog the bends. Accomplished as 18-20 work (usual strong breeze down back straight) and 36-38 recovery. Nice feeling of familiarity with track itself having run there many times. Rain clouds building so back to hotel.

Walking 20:00 [1] 1.6 km (12:30 / km)

To and from dinner. Surprised to record over 17 km (c19k steps) for the day. Supposed to be in meetings- mind you there was a lot of 1 on 1 walk and talk.

Wednesday Sep 10, 2014 #

Walking 30:00 [1] 3.0 km (10:00 / km)
(rest day)

LT break between all day meeting. Sheesh, just as well I still enjoy work!

Note

Test drove a high end programmable massage chair. Wonderful experience but at a cost of 12k might pay itself off over a lifetime. Although when I get really old- doing this every day might have benefits.

Tuesday Sep 9, 2014 #

Walking 30:00 [1] 3.2 km (9:22 / km)

LT hike to running store.

Jogging warm up/down (Treadmill) 11:20 [2] 2.0 km (5:40 / km) +20m 5:24 / km

Overcame mental /travel fatigue from long day yesterday.

Strength 1:00:00 [3]

New routine- TBP. Good energy and pace.
3x each set

Pyramid 10-8-6/ increasing weights
Static Lunges
RDLs
Lateral Lunges

Step up’s with Med ball Push
Burpees (5x)
Slams

10 reps
T-Push-ups
½ Kneeling single arm Rows
Reverse Crunches

Cable Cross
Standing Paloff
Ab Twists with MB

½ Kneeling Lat Pull
Zottman Curls
Dips

Oblique Crunches
Reverse crunches

Stretching 10:00 [1]

Legs with roller plus hip drills.

Note

Off to Boston for 4 days work/ pleasure tomorrow night.
Also made decision to abandon surveillance and go for surgery. At least that means I'll be a few grams lighter for track meets next year (gotta have a better attendance record than last 2 seasons, so maybe 2015 will be my year!)

C • Good luck on both fronts...... 4

Monday Sep 8, 2014 #

Note

Day trip to Chicago, back late, so probably a rest day in reality. Too much time at airports lately.

Walking 18:00 [1] 2.0 km (9:00 / km)

Airport hiking

Walking 42:00 [1] 4.0 km (10:30 / km)

More airport hiking, trying at least to get the daily step target done (failed 3000 short)--

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