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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 7 days ending Jun 6, 2015:

activity # timemileskm+m
  Walking6 2:35:00 9.69(15:59) 15.6(9:56)
  Strength3 1:35:00
  Jogging4 1:01:59 7.15(8:40) 11.5(5:23) 91
  Stretching7 53:00
  Trail running1 23:48 2.64(9:01) 4.25(5:36) 45
  Drills 2 13:00 0.93(13:57) 1.5(8:40)
  Track1 3:05 0.62(4:58) 1.0(3:05)
  Total7 6:44:52 21.03 33.85 136
averages - sleep:9 weight:63kg

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SuMoTuWeThFrSa

Saturday Jun 6, 2015 #

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

Some humidity building towards t storms

Strength 20:00 [1]

Yard work

Stretching 10:00 [1]

Legs and hips

Note
(rest day)

Taking it easy. Recording session most of the afternoon: Celtic Cobbers first demo CD. YouTube vid to come:)

Friday Jun 5, 2015 #

Note

Thinking about training and noting that a deficit for me this year, largely constrained by post surgical recovery and energy levels, has been lack of tempo runs and longer runs (eg 1 hour). Not sure if I have time to fix that this season, but will make an effort anyhow!

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

Short and sweet

Jogging (Road) 20:05 [2] 3.9 km (5:09 / km) +30m 4:58 / km

Short and sweet 2

Stretching 6:00 [1]

Legs with roller

Thursday Jun 4, 2015 #

Walking 23:00 [1] 2.5 km (9:12 / km)
(rest day)

Getting humid out, otherwise real easy day to rest the body.

Stretching 10:00 [1]

Legs and hips.

Wednesday Jun 3, 2015 #

Note

One of the good things about AP (and there are several) is the ability to scan back over time, look for trends and precursors. So for a standard wrokout ie 4,3,2,1 down ladder, it's instructive to compare- in my case back in 2012, the times I ran in training put me in 2.21 800 shape. While not strictly comparable, let's take yesterday, even though I am not runnnning full out with generous rest, the output doesn't seem too shabby. Get another shot racing this Sunday and somewhere in the 2:30-2:35 range should be doable.
C • where is the meet?.....and ... 2

Jogging warm up/down (Treadmill) 15:00 [2] 2.6 km (5:46 / km) +26m 5:30 / km

Gradual ramp

Stretching 7:00 [1]

Legs with roller

Strength 1:00:00 [3]

Cut back this session so as not to over stress before the weekend:

Hamstring Kicks- High Knee Butt Kicks- Karoke with Knee Drive- A,C Skips

SL TRX Squats 3 x 10
3 way hamstring touch on blue pad 3 x 15
TRX Reverse Lunges with leg over 3 x 12 ea

Seated Calf Raises 3 x 15
Chest Flies 3 x 15
Bent over reverse flies 3 x 15

Goal post to press 3 x 12
Lateral Push offs on step 3 x 15
SL Cycles on step 3 x 10
BW Dips on Step 3 x 15

Glute Kick Backs
Hurdlers
Cat and Cow
Down dog

Tuesday Jun 2, 2015 #

Note

"Old home" flying visit planned and booked for Sept (far enough out and time of year to get a good deal with DL and VA). Will be part family obligiations and part recreation plus a whole lot of jetlag induced fugue state.
And "gasket repair" August- had to promise my surgeon I would not undertake any "strenuous exercise" for 4-6 weeks for fear of recurrence.
C • Recreation 4

Note

And looking forward to upcoming Boston trip and Sprint Camp.

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

Warm, blustery day

Jogging warm up/down 11:30 [2] 2.0 km (5:45 / km)

Decided on a track work out. Warm up with 4x100 m strides.

Drills warm up/down 6:00 [2] 0.5 km (12:00 / km)

And the usual...

Stretching 5:00 [1]

Dynamic and static

Track intervals 3:05 intensity: (1:35 @4) + (1:30 @5) 1.0 km (3:05 / km)

Warm at 71F with wind SSE at 16mph. Decided this would be a HTFU workout at 800 race pace, finishing into the wind. 400, 300, 200, 100 down ladder with even effort and gradual speed increase. Walk recovery between keeping the rest interval relatively short. Despite a full day at work and somewhat mentally fatigued, felt surprisingly peppy. Went as follows:
76 (2min R)
56 (1:30R)
36 (1R)
17
And done!

Walking 5:00 [1] 0.6 km (8:20 / km)

And a bit more leg loosen at end

400, 300, 200, 100 - Splits

Monday Jun 1, 2015 #

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

Warm and sunny

Jogging warm up/down (Road) 15:24 intensity: (8:00 @2) + (7:24 @3) 3.0 km (5:08 / km) +35m 4:51 / km

Very pleasant outside. Quick outing before biz dinner

Drills 7:00 [2] 1.0 km (7:00 / km)

Usual fare

Stretching 5:00 [1]

Legs with roller

Strength 15:00 [2]

Hips, core and abs

Sunday May 31, 2015 #

Walking 28:00 [1] 2.5 km (11:12 / km)
slept:9.0 weight:63kg

Not too worse for wear this am

Trail running (XC) 23:48 intensity: (18:00 @2) + (5:48 @3) 4.25 km (5:36 / km) +45m 5:19 / km

Short and easy on the grassy trails. Calfs a tad tight but otherwise moving OK

Stretching 10:00 [1]

Legs with roller

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