Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 7 days ending Apr 25, 2015:

	activity	#	time	miles		km		+m
	Walking	7	3:16:00	11.87	(16:31)	19.1	(10:16)
	Trail running	2	1:00:08	6.59	(9:08)	10.6	(5:40)	155
	Strength	1	1:00:00
	Jogging	3	46:50	5.28	(8:52)	8.5	(5:31)	65
	Stretching	5	40:00
	Running	1	23:33	2.98	(7:54)	4.8	(4:54)
	Drills	1	5:00	0.31	(16:06)	0.5	(10:00)
	Track	1	3:05	0.62	(4:58)	1.0	(3:05)
	Total	7	7:14:36	27.65		44.5		220
averages - sleep:8.5 weight:63.2kg

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Saturday Apr 25, 2015 #

Walking 27:00 [1] 2.5 km (10:48 / km)

A tad cold out but fair day in the making

Jogging warm up/down 14:40 [2] 2.5 km (5:52 / km)

Inspired by recent video clip posted on AP, decided that a bit of track running was just what was needed. Mile warm up with 4x100 strides and half mile at end.

C • I guess you didn't trip ove... 4

Stretching 6:00 [1]

Legs and hips

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

Std. Routine ie A,B, C skips, high knees, butt kicks, backwards running and Carioca.

Track intervals 3:05 1.0 km (3:05 / km)

Plan was 5x200m at 800 race pace ie 37sec per 200. Sunny but strong cold breeze and at 52F full leg and arm cover warranted. Brisk diagonal walk recovery in between. Toyed with a few more but left it at 5 as follows:
36.9
37.5
36.9
37.2
36.3
Avg= 36.9

Note

Today is ANZAC day, and the 100th anniversary of the Gallipoli landings- good coverage courtesy of the Beeb. To celebrate, recorded (acc and voc) one of my favorite songs "And the Band Played Walting Mathilda". Written by Eric Bogle it is a from of eulogy to the Anzacs.

200m intervals - Splits

Friday Apr 24, 2015 #

Walking warm up/down 24:00 [1] 2.5 km (9:36 / km)
(rest day)

Thursday Apr 23, 2015 #

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

Up to TC running to pick up a fresh pair of Saucony kinvara's for track work.

Trail running (XC) 21:58 4.0 km (5:30 / km) +45m 5:12 / km

Nice evening for a woodsy outing. No desire to push the pace.

Stretching 5:00 [1]

Legs

Wednesday Apr 22, 2015 #

Walking 35:00 [1] 3.0 km (11:40 / km)
slept:8.5 weight:62.9kg

Sunny but cold LT ramble

Jogging warm up/down (Treadmill) 11:25 [2] 2.0 km (5:43 / km) +20m 5:26 / km
max:131

Gradual ramp up

Strength 1:00:00 [3]

Sprint conditioning session with drills and plyos and arm action.

Form Running
B Skips- High Knees- Butt Kicks- Karoke- Square

SL Squats 12-10-8
Eccentric Step Ups 3 x 12

Ins and Outs 3 x 15s
Burpee Push-Ups 3 x 10
Forward Bunny Hops 3 x 15 s

Side to Side Push-Ups 3 x 10
Band Rows 3 x 12
Seated Running Man 3 x 15s

Clams 3x
Hydrants 3x
Sumos 3x

Cool down
Hurdlers
Hip Circles
SL Raise

Stretching 7:00 [1]

Legs and hips

Tuesday Apr 21, 2015 #

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

Biting cold wind again

Running (treadmill) 23:33 4.8 km (4:54 / km)
max:151 weight:63.4kg

Another magic mile session which is a good workout without being taxing. Half mile warm up and cool down at end and in between 16x100m at 5:30 pace with 100 jog recovery between. Felt I was moving smoothly at pace.

Stretching 12:00 [1]

Legs and hips

Monday Apr 20, 2015 #

Walking 29:00 [1] 3.0 km (9:40 / km)

Really cold wind

Jogging (Road) 20:45 [3] 4.0 km (5:11 / km) +45m 4:55 / km

Short run, several layers on.

Stretching 10:00 [1]

Legs with roller

Sunday Apr 19, 2015 #

Trail running (XC) 38:10 6.6 km (5:47 / km) +110m 5:20 / km

Easy - conversational pace - run. Out early between rain squalls, although trails not as wet as I expected. Could have done more, however other stuff to do.

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

Moisty morn.

Note
slept:8.5 weight:63.2kg

Now 4 months post op, and time for some reflections. Things have progressed well in the last couple of weeks from an incontinence perspective- been able to migrate from nappies to pads and nocturnal dryness. On the negative side I managed to blow a gasket last week in a fit of coughing and now have an umbilical hernia, which will need to get fixed sometime. Oh well the road to recovery is a step function! Overall energy coming back, however fair to say I wasn't prepared for the extent of emotional/mental /physical band width reduction of the last few months.

C • I agree...its been a tough ... 3

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