Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 7 days ending Feb 20, 2016:

activity	#	time	miles		km		+m
Walking	4	2:22:00	8.89	(15:59)	14.3	(9:56)
Jogging	5	1:05:16	6.99	(9:20)	11.25	(5:48)	77
Strength	1	1:05:00
Massage	1	1:00:00
Stretching	4	43:00
Drills	3	28:00	0.87	(32:11)	1.4	(20:00)
Snowshoe	1	26:00	1.71	(15:13)	2.75	(9:27)
Track	2	3:24	0.75	(4:34)	1.2	(2:50)
Total	7	7:12:40	19.2		30.9		77
[1-5]	7	6:12:40

1:48

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Saturday Feb 20, 2016 #

Note

Race day! Relays moved up to earlier in the program- which is fine - get to watch the rest of the program without pre-race routine getting in the way. BtW did I say how much I like relays? Just a pity that there isn't more enthusiasm/momentum for such in OUSA.
Will get to the Armory track a little early, so as to get a run on it before they close it off to competition. Should be a fun program and will be great to see some of Elites race.

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

Getting up to the armory

Jogging warm up/down (Indoor) 9:40 [2] 1.6 km (6:02 / km)

On hallowed ground? Nice track good return.

Drills warm up/down 10:00 [3] 0.6 km (16:40 / km)

Up and down the sprint lanes

Stretching 20:00 [1]

Lots of static and dynamic

Track (4x400) 1:05 [4] 0.4 km (2:42 / km)

And the big event! Ran anchor for Mass Velocity TC A. Between M50 and M 60, 10 teams on the track. Took the hand over with high left, transferring to right and sprinted away. No one to chase and enough buffer, cruised to 2nd, easing down with a few meters to go. Satisfying run anyhow.

C • fun run - second is a prett... 13

Note

Fantastic atmosphere at the Armory, good crowd, with knowledgable commentator and good video coverage.

Note

Pressed the flesh with Willis and Centrowitz after they went 2,1 in the Wannamaker mile: 3:50.x winning it!. Coulda /shoulda got a selfie with Shannon Rowbury :-)

Walking 31:00 [1] 3.0 km (10:20 / km)

Trekking around NYC

Friday Feb 19, 2016 #

Jogging warm up/down 9:20 [2] 1.6 km (5:50 / km) +16m 5:33 / km

Quick wu

Stretching 10:00 [1]

Static and dynamic

Drills warm up/down 10:00 [2] 0.4 km (25:00 / km)

Usual plus some lunge to short accelerations

Note

NYC, ready for Millrose :-)

C • Go get em......run petty! : ) 7

Note

Forgot to note seeing the current production of Les Mis on Broadway- very enjoyable.

Thursday Feb 18, 2016 #

Note

Travel day (NJ/NYC) today, so likely no workout. Stretching and hips
Friday drills and stretching
Sat. Usual pre-race routine (warmup, stretching, drills), and hope to try out the track before the race.
Bought tickets for the clan so they can watch the action and I can watch the Wannamaker mile in comfort.

Walking 44:00 [1] 4.0 km (11:00 / km)
(rest day)

Around MT NJ

Wednesday Feb 17, 2016 #

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

Mildish conditions

Jogging warm up/down (treadmill) 13:30 [2] 2.3 km (5:52 / km) +23m 5:35 / km
max:130

Gentle effort

Stretching 6:00 [1]

legs with roller

Strength 1:05:00 [2]

Light load session, more range of motion.

Tuesday Feb 16, 2016 #

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

Warm up km, 4x50m build ups and cool down at end of wo.

Stretching 7:00 [1]

Dynamic and legs with roller

Drills warm up/down 8:00 [2] 0.4 km (20:00 / km)

A's, B's etc

Track intervals (Indoor) 2:19 0.8 km (2:54 / km)

Last speed workout before Millrose, kept it low on volume and modest on intensity. 200m reps as 150/50 - meaning "cruise" speed 150 then sprint last 50, with 3R. Did it as a cutdown effort:
36.2
35.3
34.2
33.4

Note

In the process of re-calibrating HR zones now that I have a new detection system. So will need to assign based on current RHR is 42, MHR is 176 and AT 158.
TBD

Note

Critical observation on running mechanics today from Coach Anton. As he was watching my form today, his comment; "good form ....... For a middle distance runner"! His point being that my trailing leg heel comes too close to my butt on the swing through phase. Sprinters have a less acute angle as they get more knee lift and punch down and back with rapid follow through. Not a problem over 400m and more, but for short sprints say 60-100m with more power the risk from this greater range of hamstring contraction, is the potential for tearing the muscle.
So for short sprints, I would have to work on less heel lift, more knee lift, and punch down while progressing horizontally. Hmmm.........

C • those times are inspiration... 4

Walking 20:00 [1] 2.3 km (8:42 / km)

Twilight outing in the woods

Monday Feb 15, 2016 #

Massage 1:00:00 [0]

Extra work on Calfs and ant tibs.

Jogging warm up/down (Treadmill) 21:16 3.75 km (5:40 / km) +38m 5:24 / km
ahr:132

Easy ramp, feeling nice and loose.

Sunday Feb 14, 2016 #

Snowshoe 26:00 [1] 2.75 km (9:27 / km)
ahr:103 max:130

Shake out activity, not too cold outside. Calfs a little tight so will work on some massage.

Note

So I bought a new car back at TG time and still waiting on delivery......
Probably caught up in "diesel gate" and the Baltimore snow deluge.

Note

Yesterday was a chance to see a little gem of rural MN and have a guided tour of St Johns Campus and chat to their head track coach, who was very knowledgeable.
The thing that struck me most was not only the dedication of the track team, but how kind and supportive they were to each other. You don't see that very often!

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