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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 7 days ending Apr 2, 2016:

activity # timemileskm+m
  Walking5 2:03:00 7.89(15:35) 12.7(9:41)
  Orienteering2 1:28:46 6.34(14:00) 10.2(8:42) 27538 /40c95%
  Stretching6 1:10:00
  Jogging3 1:00:09 6.74(8:55) 10.85(5:33) 65
  Strength1 1:00:00
  Drills 2 19:00 0.87(21:50) 1.4(13:34)
  Track1 1:05 0.25(4:22) 0.4(2:43)
  Total7 7:02:00 22.09 35.55 34038 /40c95%

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Saturday Apr 2, 2016 #

Walking warm up/down 15:00 [1] 2.0 km (7:30 / km)

Some jogging trying to keep warm

Stretching 10:00 [1]

Static and dynamic

Orienteering race 1:09:56 [3] **** 7.05 km (9:55 / km) +250m 8:26 / km
spiked:17/18c

Technical good for the most part, physically slow. Reasonable route choices and execution until the boom control #14. Approached from the SE but cut in too soon, then confused headed to 15. Relocated with a 5 min deficit.
Lots of walking the hills today and running range needs to improve!
About 4 mins out of first, with a tight group of the usual M60 suspects :-)

Friday Apr 1, 2016 #

Note

Early flight to CVG fr the Pig. Weather forecast seems promising.

Jogging warm up/down 12:00 [2] 2.0 km (6:00 / km)

Sunny and warming except in the wind. Included a few wind sprints

Drills warm up/down 10:00 [1] 0.6 km (16:40 / km)

Usual dynamic routine

Stretching 10:00 [1]

Quads, hams and Calfs -static, dynamic and with stick

Orienteering race (Sprint green A) 18:50 intensity: (9:00 @3) + (7:00 @4) + (2:50 @5) **** 3.15 km (5:59 / km) +25m 5:45 / km
spiked:21/22c

Solid effort. Took it carefully through first section but still managed to overshoot 3 (45s). Clean through mid section. Had to pause for a bit of lunch regurgitation between 17 and 18 (25sec), otherwise clean. Probably could have seen 17.x. Finished about 3rd overall on green 9, but more importantly enjoyed the course and outing. Took the win in the M60 group.
Nice course setting linking 3 different areas, with woodsy orientation, albeit a tad over length for a sprint. SL = 2.7

Note

Nice to see some familiar faces. Although I must've been in the zone when I arrived and in warm up mode, cos I was slow to recognize some folks (sorry Charlie, it was the dog and WI plates that clued me in :-)

Thursday Mar 31, 2016 #

Stretching 15:00 [1]
(rest day)

Clearing the backlog before heading to OH, needed a bit of hip work.

Wednesday Mar 30, 2016 #

Walking 36:00 [1] 3.75 km (9:36 / km)

A wet one today.

Strength 1:00:00 [2]

Lighter session today with the usual drills, legs and shoulders
Dynamic Warm-Up:
Figure 4’s-- High A’s-- B’s—High Knees—Karaoke Knee Drive— Backwards

Program:
Walking Lunge with MB Twist 3 x 12
3 way hamstring touches 3 x 15

Seated Leg Press 3 x 10
BW Lateral Lunges 3 x 10 ea

Incline Press 3 x 12
High Row 3 x 12

Decline Biceps Curls 3 x 15
BW Dips 3 x 15

Front Shoulder Raise 3 x 15
Empty Can 3 x 15

Cool Down:
Straight Leg Raises
Hurdlers
Clams
Cats and Cows
Childs

Stretching 10:00 [1]

Legs with roller

Tuesday Mar 29, 2016 #

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

Balmy 60F out. No urge to hie!

Jogging warm up/down 15:00 [2] 2.6 km (5:46 / km)

Mile before and 1 km after drills and sprints.

Stretching 5:00 [1]

Dynamic

Drills warm up/down 9:00 [2] 0.8 km (11:15 / km)

Usual routine plus 4x50m strides

Track intervals (Outdoor) 1:05 [3] 0.4 km (2:42 / km)

March, sunny and 64F. Somewhat breezy.
Light re-entry type effort with 4x100m @85% , running alternating with and against the wind, starting each one on the minute (45 sec walk recovery). Felt OK, without straining, went as follows (rounded to nearest tenth):
16.7
17.0
15.9
16.3

Monday Mar 28, 2016 #

Walking 24:00 [1] 2.25 km (10:40 / km)

Warm and sunny!

Stretching 20:00 [1]
(rest day)

Dynamic stretching

Sunday Mar 27, 2016 #

Jogging (Road) 33:09 [2] 6.25 km (5:18 / km) +65m 5:03 / km

A bit jaded from recent travel, so a nice easy cruise pace around the bike paths. Felt energized after. Cold and damp though.

Walking 21:00 [1] 2.2 km (9:33 / km)

Trying to shake a headache

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