Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 7 days ending Aug 1, 2015:

	activity	#	time	miles		km		+m
	Walking	4	2:49:00	10.0	(16:54)	16.1	(10:30)	325
	Strength	2	1:25:00
	Jogging	3	50:44	5.75	(8:50)	9.25	(5:29)	82
	Trail running	1	32:08	3.73	(8:37)	6.0	(5:21)	65
	Stretching	2	14:00
	Track	1	7:00	1.24	(5:38)	2.0	(3:30)
	Drills	1	5:00	0.25	(20:07)	0.4	(12:30)
	Total	6	6:02:52	20.97		33.75		472
averages - sleep:9.1 weight:61.3kg

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Saturday Aug 1, 2015 #

Walking 1:30:00 [2] 7.8 km (11:32 / km) +325m 9:33 / km

Banff Upper Hot Springs after early arrival

Friday Jul 31, 2015 #

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

Another fine day

C • some local mile times....Kleyman did 7:25 for the mile for a new 75 year old Mn record 1

Strength 25:00 [1]

Yard work, getting ready to vacation

Thursday Jul 30, 2015 #

Walking 20:00 [1] 2.0 km (10:00 / km)
slept:8.25 weight:61.7kg

LT ramble, very nice out

Jogging warm up/down 14:00 [2] 2.5 km (5:36 / km)

Feeling a bit DOMSy from pushing the weights last night, however conditions too good not to get out for some track play time.
Mile warm up with strides 4x100 and half a mile cool down at end.

Track intervals 7:00 [4] 2.0 km (3:30 / km)

No real plan other than to do 2000m of speed work around mile pace. Would that be 4x500 or 5x400? Nope decided on 1000m sets of 500, 300, 200. 5 hundreds and 3s around mile pace and the 2s at 1/2 mile pace with walk recovery. Mid 80s, slight breeze and minimal humidity, so very nice out. As follows:
1:51(2:30R)
63 (2R)
36 (1:30R)
1:54 (2:30R)
61 (2R)
35
Split kms in 3:30 and 3:30!

Stretching 6:00 [1]

Static and dynamic before speed work

Drills warm up/down 5:00 [2] 0.4 km (12:30 / km)

Was tempted to skip these but sanity prevailed, got to get those fibers firing!

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

And a bit more wind down.

Wednesday Jul 29, 2015 #

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

Back to old routine.

C • there is one more all comers meet at SLP 2

Jogging warm up/down 15:45 [2] 2.75 km (5:44 / km) +27m 5:28 / km

Gradual ramp

Strength 1:00:00 [3]

Walking Lunges with Twist- Crab Walk- Bear Crawl- High Knee Butts- Reverse running

OH Reverse Lunge with Knee Drive 4 x 10
SL Pistol Squats 4 x 10
Artic Hammstring Curls 4 x 12

Negative Chest Press 4 x 10
Push Press 4 x 12

Negative Rows 4 x 10
BW Dips 4 x 12

Incline Chest Press 4 x 10

Cool Down:
Hurdlers
Bird Dogs
Cat and Cows
Childs

Stretching 8:00 [1]

Legs with roller

Tuesday Jul 28, 2015 #

Note
(rest day)

Too much going on, too stressed. Good to have Ros home :)

C • looked up USATF Jacksonvill... 5

Monday Jul 27, 2015 #

Note

Funeral service for Ros' mum in Canberra (now Monday afternoon). Notice in the Canberra Times. According to Ros, it was a beautiful and meaningful service, the eulogies well received and a gathering of family and friends afterwards at the Park Hyatt on Commonwealth Ave. Pity I couldn't be there in person to support but in lieu of that paused to shed a tear, radiate some positive thoughts in celebration of a life lived well but equally the hope for the journeys of lives ahead. And a safe trip home :)

C • very sorry to hear about yo... 2

Jogging (Road) 20:59 [2] 4.0 km (5:15 / km) +55m 4:55 / km

Lite and easy. Humid and 86F.

Sunday Jul 26, 2015 #

Trail running (XC) 32:08 6.0 km (5:21 / km) +65m 5:05 / km
slept:10.0 weight:60.8kg

Felt wickedly humid. Enjoyed first 20 mins and felt that ease of running/endurance was finally returning. Took it easier for the last 1 1/2 miles. Trails still damp from recent rain and grass on ski trails needs cutting.

C • Enjoying absorbing the trac... 4

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