Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 7 days ending Sep 20, 2014:

activity	#	time	miles		km		+m
Walking	6	3:38:00	12.24		19.7		90
Strength	2	2:15:00	1.93		3.1
Jogging	4	59:26	6.84	(8:42)	11.0	(5:24)	115
Stretching	4	46:00
Spin	1	16:32	6.21	(2:40)	10.0	(1:39)
Running	1	11:48	1.86	(6:20)	3.0	(3:56)	15
Drills	1	10:00	0.5	(20:07)	0.8	(12:30)
Track	1	4:55	0.93	(5:17)	1.5	(3:17)
Total	7	8:21:41	30.51		49.1		220

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Saturday Sep 20, 2014 #

Walking 28:00 [1] 2.4 km (11:40 / km)

Nicer day than forecast predicted

Jogging warm up/down (Road) 17:10 [2] 3.2 km (5:22 / km) +40m 5:03 / km

To and from French Park (1.8/1.4)

Running intervals (Road) 11:48 3.0 km (3:56 / km) +15m 3:50 / km

HS track was occupied with football game, so went to French Park where 1/4 miles are marked off on the island loop. Did a longer interval ladder of 400, 600, 800, 600, 400 with 200 recovery and a 200 to finish. Aimed for 5km pace and went as follows:
1:40
2:21
3:19
2:18
1:34
36

Friday Sep 19, 2014 #

Walking 21:00 [1] 2.3 km (9:08 / km)
(rest day)

Respite from a busy week. Sponsoring team building, R&D strategy retreat and hosting annual Science Day- all rewarding.

Stretching 15:00 [1]

Legs with roller, hips and bridges.

Thursday Sep 18, 2014 #

Walking 20:00 [1] 2.0 km (10:00 / km)

Short outing before another full day

Jogging warm up/down 11:00 [2] 2.0 km (5:30 / km)

Beautiful day and not many more left, so mobilized to get a track workout in between meeting and biz dinner.

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

Usual routine and 4x100 m strides

Stretching 6:00 [1]

With hip drills

Track intervals 4:55 1.5 km (3:17 / km)

Nice conditions with 70F and breeze up the home straight. Decided on 5x 300m with150m (walking the curve from inner to outer and in again) recoveries (80sec). Legs felt heavy but mentally able to hold target pace (40sec per 200). Went as follows:
60.2
59.4
60.2
59.0
57.6

300m intervals - Splits

Wednesday Sep 17, 2014 #

Event: Salomon Autumn Trail Run

Walking 20:00 [1]

Brief respite

Spin warm up/down (Lemond) 16:32 [2] 10.0 km (1:39 / km)

Back to some spinning

Strength 1:00:00 [3]

Mixing it up as follows:

Kettle Swings 3x15
Kettle Dead Lifts 3x15
Kettle RDL’s 3x15

Lateral Shuffle with Bands 3x
Mountain Climbers 3x45 sec
Side to Side Pike Hops 3x12 ea

Chest Press with Opposite Arm Iso 3x12 (22.5)
Single Arm Bent Over Row 3x15 (35)
Planks 3x1min

Flies 3x15
Reverse Flies 3x15
Forced Pull Ups 3xexhaustion

Side Planks 3 x 45sec
Suitcases 3x15 (10# ball)

Stretching 10:00 [1]

Legs with roller and hip drills

Tuesday Sep 16, 2014 #

Walking 1:45:00 10.5 km (10:00 / km) +90m 9:35 / km

Observing/facilitating a team building activity at Oakridge- ascent of Everest: metaphorically rich!

Monday Sep 15, 2014 #

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

Post rain outing

Jogging warm up/down (Treadmill) 11:03 [2] 2.0 km (5:32 / km) +20m 5:16 / km

Short of time

Stretching 15:00 [1]

Legs with roller, hip drills and bridges.

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.

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