Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 7 days ending Nov 1, 2014:

activity	#	time	miles		km		+m
Strength	4	4:15:00
Walking	6	3:17:00	11.37	(17:19)	18.3	(10:46)
Trail running	2	50:00	5.97	(8:23)	9.6	(5:13)	155
Jogging	3	44:30	4.75	(9:22)	7.65	(5:49)	52
Stretching	3	22:00
Running	1	19:36	2.49	(7:53)	4.0	(4:54)	40
Spin	1	17:00	6.21	(2:44)	10.0	(1:42)
Drills	1	10:00	0.62	(16:06)	1.0	(10:00)
Track	1	5:03	0.93	(5:25)	1.5	(3:22)
Total	7	10:20:09	32.34		52.05		247

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Saturday Nov 1, 2014 #

Walking 32:00 [1] 2.8 km (11:26 / km)

Frosty morning

Strength 1:30:00 [1]

Tedious work- leaf raking and picking up- about 4 hours worth.

Trail running (XC trails) 22:47 [2] 4.1 km (5:33 / km) +65m 5:09 / km

A bit tired after yard work , so only a short easy outing to loosen the legs in the hope of a track workout tomorrow.

Friday Oct 31, 2014 #

Walking 34:00 [1] 3.2 km (10:37 / km)
(rest day)

Cold hands - needing gloves

Thursday Oct 30, 2014 #

Walking 26:00 [1] 2.5 km (10:24 / km)

Brisk temps at LT

Jogging warm up/down (Treadmill) 15:00 [2] 2.5 km (6:00 / km) +25m 5:43 / km

Before and after intervals

Running intervals (Treadmill) 19:36 4.0 km (4:54 / km) +40m 4:40 / km

Back to the ole treadle and some cruise intervals. 8x400 at 6:58 pace (1:44) with 100m recovery (45-50sec). Felt good.

Stretching 9:00 [1]

Legs with roller

Wednesday Oct 29, 2014 #

Spin warm up/down 17:00 [2] 10.0 km (1:42 / km)

Keeping the cadence around 100

Stretching 8:00 [1]

Legs with roller

Strength 1:00:00 [3]

Std Wed. session as follows

Walking Lunges with 3x Static 3x
Mountain Man Mikes 3 x 15
Band Glute Kick Backs 3 x 15

Stir the Pot 3x8 ea
Renegade Rows 3 x 12
Trunk twist with MB Toss 3 x 12

3x Through
Side to Side Slams- 12
Push-Up Burpees- 5
TRX Rows -15
Push-Up Burpees-5
Forced Pull-Ups- 5

Paloff Press 3 x 10
Toe Touch- Side to Side- 3 x 10
Clams 3x

3x
Cat and Cow
Fire Hydrants
Lunge with Trunk Twists

Tuesday Oct 28, 2014 #

Trail running (Trail/road) 27:13 [3] 5.5 km (4:57 / km) +90m 4:34 / km

Fresh NJ morning- out along the Patriots path

Walking 35:00 [1] 3.3 km (10:36 / km)

Airport hiking

Monday Oct 27, 2014 #

Jogging warm up/down (Treadmill) 15:00 [2] 2.65 km (5:40 / km) +27m 5:23 / km

Early session before heading to airport

Stretching 5:00 [1]

Legs with roller

Strength 15:00 [2]

Core, abs and hips

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

Mild NJ evening

Sunday Oct 26, 2014 #

Walking 28:00 [1] 2.5 km (11:12 / km)

Sunny cool Fall day.

Jogging warm up/down 14:30 [2] 2.5 km (5:48 / km)

Mile before with 4x100m strides and 1/2 mile cool down after

Track intervals 5:03 1.5 km (3:22 / km)

Sunny but cool 50F and blustery wind that I couldn't seem to avoid: long leg and arm cover required. Decided to keep it short and sweet with 5x300m at 1500 pace with 100m walk recovery (1:10-1:15) on account of yard work to come. Was aiming for 65-66 and went as follows:
61
62
61
61
58
(Avg 40.4 per 200)

C • looks like we both did simi... 2

Drills warm up/down 10:00 [1] 1.0 km (10:00 / km)

Reg drills and hips before intervals

Strength 1:30:00 [1]

Leaf raking, back breaking work, at least 3 hours worth.

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