Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 7 days ending Oct 31, 2015:

activity	#	time	miles		km		+m
Walking	7	2:43:30	10.44	(15:40)	16.8	(9:44)
Strength	2	1:45:00
Buckthorn bashing	1	1:15:00	1.86	(40:14)	3.0	(25:00)	45
Orienteering	2	1:01:12	6.34	(9:39)	10.2	(6:00)	95	34 /	35c	97%
Massage	1	1:00:00
Jogging	3	30:52	3.55	(8:42)	5.71	(5:24)	16
Stretching	3	25:00
Drills	1	7:30	0.62	(12:04)	1.0	(7:30)
Total	7	8:48:04	22.81		36.71		156	34 /	35c	97%
[1-5]	7	7:48:04

2:26

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Saturday Oct 31, 2015 #

Jogging warm up/down 9:00 [2] 1.6 km (5:37 / km)

Too and from start

Orienteering 24:25 [3] *** 4.45 km (5:29 / km) +45m 5:13 / km
spiked:16/16c

re run of Thursday night short course- taking more direct lines where possible (taking advantage of daylight visibility). Fair bit of map memory on this one too!
Major differences: 1-2 more direct, 2-3 straight vs around by road, 3-4 cut through, 4-5 hugging wet land rather than trail run, 10-11 cutting through brush to road. NB 16-F made sure I visited the dead-man's candy control making it a 290m leg!
Net 4 mins faster (300m shorter) for equivalent effort.

C • Comparison 2

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

Post rain, post chores

Short - Splits

Friday Oct 30, 2015 #

Walking 21:00 [1] 2.0 km (10:30 / km)
(rest day)

Diddly squat.

Thursday Oct 29, 2015 #

Event: MNOC-Gear Junkie Adventure Run #3

Walking 24:00 [1] 2.4 km (10:00 / km)

More leisurely ramble

Orienteering 28:47 [3] *** 4.75 km (6:04 / km) +50m 5:45 / km
spiked:15/16c

French Park short course. Decent evening, no rain but cooling off 40F. Interesting course with ghostly control, set by Mike. SL 3.6k

Orienteering warm up/down 8:00 [2] *** 1.0 km (8:00 / km)
spiked:3/3c

Control collection

Short - Splits

Wednesday Oct 28, 2015 #

Walking 22:00 [1] 2.4 km (9:10 / km)

Bitter wind and cold to boot.

Jogging warm up/down (Treadmill) 9:12 [2] 1.61 km (5:43 / km) +16m 5:27 / km

Brief warm up

Stretching 5:00 [1]

Legs

Strength 1:00:00 [3]

More plyos in the routine tonite after drills and leg work. Followed by upper body and core. As follows:

Dynamic Warm-Up:
3 sets: Low A’s- High A’s- Straight Leg Kicks- Butts Kicks- High Knee Butt Kicks- Karoke

Program:
Kettle Front Squats 3 x 15
RDLs 3 x 15
SL TRX Squat 3 x 15 ea

Burpees 3 x :30
OH Tri Ext 3 x 15
Mountain Climbers 3 x :30

Skaters 3 : 30
Bi Curls 3 x 15
Sumo’s

Kneeling Lat Pulls 3 x 15
Paylov Press 3 x 15

Planks 3 x 1:00 sec

Cool Down:
Straight Leg Raises
Hurdlers
Fire Hydrants

Tuesday Oct 27, 2015 #

Walking 20:30 [2] 2.5 km (8:12 / km)

Brief respite middle of day

Massage 1:00:00 [0]

Monthly (much needed) tune up

Stretching 10:00 [1]

Dynamic drills

Monday Oct 26, 2015 #

Note

Time to get back into running after a few days off- accommodating "life" ! Not a bad thing from time to time to maintain freshness.
Reflecting on a fun trip last week- highlights were; flaunting a Wallaby rugby jersey in a British Pub, sprint training on Jesus Green, hoity-toity dining at Kings College, team building events with Orienteering and WW2 history tour. And fitted in some work as well!
Tired when I got home, finished myself off physically with Buckthorn clearance (stiff, sore DOMS) and now recovering at work.

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

Decent out

Drills warm up/down 7:30 [2] 1.0 km (7:30 / km)

Std routine on indoor track

Jogging intervals 12:40 [2] 2.5 km (5:04 / km)

1km warm up then 8x120m strides and cool down

Stretching 10:00 [1]

Static and dynamic

Sunday Oct 25, 2015 #

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

Very mild out

Buckthorn bashing 1:15:00 [1] 3.0 km (25:00 / km) +45m 23:15 / km

Finishing off

Strength 45:00 [2]

Yard clean up

Note

Aussies triumph over Argentina and now on the WC final against the Kiwis. Should be a great game next weekend.

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