Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 7 days ending Apr 23, 2016:

	activity	#	time	miles		km		+m
	Walking	5	2:11:00	7.55	(17:21)	12.15	(10:47)
	Trail running	3	1:21:21	9.32	(8:44)	15.0	(5:25)	260
	Strength	1	1:05:00
	Jogging	3	33:41	3.64	(9:15)	5.86	(5:45)
	Stretching	3	32:00
	Drills	3	22:30	1.37	(16:28)	2.2	(10:14)
	Track	1	3:20	0.75	(4:28)	1.2	(2:47)
	Total	7	6:08:52	22.62		36.41		260
averages - weight:63.7kg

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Saturday Apr 23, 2016 #

Jogging warm up/down 9:00 [1] 1.5 km (6:00 / km)

A few laps and some strides

Drills 8:00 [2] 0.6 km (13:20 / km)

Usual, plus some hip work

Track intervals (Outdoor) 3:20 1.2 km (2:47 / km)

A cool 45F at 7 am, but fortunately good company with Jim and Rick (latter running in the 800 at Drake relays next weekend). Plan was speed endurance with 300, 200, 100 x2 with 3R within sets and 6R between. Went well and thanks to motivation started to push the lactate boundaries. As follows:
51.4
32.6
15.7 (1:39.7)

51.9
33.2
15.7 (1:40.8)

Avg per 200 = 33.4

Walking warm up/down 8:00 [1] 0.6 km (13:20 / km)

Legs a tad wobbly, but good to get rid of the lactate.

Note

Then some baton practice. Timing, distance judgement and "stick". Accelerate into exchange zone. Wait for command! Left arm extended back and to side, triceps tight, Palm up, grasp and go.

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

Slo mo

Friday Apr 22, 2016 #

Note
(rest day)

What a week!

Note

Boning up on blind baton exchanges- thanks to MV experts- last time I did anything like that was 40years ago!
Anyhow by way of summary, for the 4x100, hand off depends on whether the leg you run is predominantly the straight or the bend and goes right- left -right -left handed with the baton being pulled out of the advancing runners hand.
Assuming order as specified, as anchor, I'll take it in the left and keep it there.
Anyhow peer group pressure and team spirit has negated my desire to sit this one out- oh man!
Now the 4x400 hand offs are much less finessed- push yourself to the inside and take it high, switch to outside hand as you accelerate away, elbows used as necessary! Count down to Penn begins :-)

Walking 35:00 [1] 3.2 km (10:56 / km)

Biz walk to debrief with the facilitator for last few day's activities.

Thursday Apr 21, 2016 #

Note

Playing catch up- another all day meeting. Maybe too much going on with work, track and music. Oh well- if it doesn't kill me.......

C • how bout multi-tasking? As... 5

Trail running warm up/down (XC trails) 11:45 [1] 2.0 km (5:53 / km)

Saw UK vizzies off to MSP and out to the park. Just as it was starting to rain!

Drills warm up/down (Grass) 8:30 [2] 0.8 km (10:37 / km)

Usual dynamic wu routine

Trail running intervals (Grass) 9:40 [3] 2.0 km (4:50 / km) +100m 3:52 / km

4x50m wind sprints and a handful of hill sprints with recovery jog between.
Getting wet.

Note

Had to be flexible and deviate from the original plan for the week. Anyhow better than nothing!

Wednesday Apr 20, 2016 #

Note
weight:63.7kg

Metabolic screen all AOK
BMI 22.8
" A hungry feeling, came o'er me stealing..."

Walking 15:00 [1] 1.6 km (9:22 / km)

Ultra quick fresh air break amidst 2/3 day meeting. Planning an exercise break before group dinner.

Jogging warm up/down (Treadmill) 16:00 [2] 2.75 km (5:49 / km)

Wrapped up a meeting on the early side! Rushed to gym and had a little more time to play with :-)

Stretching 12:00 [1]

Static and dynamic

Strength 1:05:00 [3]

Good solid session- made me late for dinner.....

Dynamic Warm-Up:
Figure 4’s-- Low A’s—High A’s—B’s—High Knee Butts—Karaoke—Backwards

Program:
Kettle Front Squats 3 x 12
Lateral Band Walks 3 x 12
Kettle RDLs 3 x 15

T-Push-ups 3 x 12 ea
Cross Mountain Climbers 3 x 15 ea
Plank Lateral Hops 3 x 15 ea

Shoulder Press 3 x 12
Front Raise 3 x 15

TRX SL Squat 3 x 12 ea
TRX Scarecrow 3 x12
TRX Row 3 x 12

Cool Down:
Clams
Straight Leg Raises
Hip Cirlces
Cats and Cows
Childs

Note

An embarassing navigational departure. Headed to the wrong restaurant- consequently a tad more than fashionably late. Not good when you are hosting!

Tuesday Apr 19, 2016 #

Trail running 25:23 [2] 4.5 km (5:38 / km) +65m 5:16 / km

Well the day escaped on me work wise. By the time I got home, temps had cooled enough to feel really chilly. So opted for a mentally refreshing easy outing in the woods. Will reorder the original plan!

Monday Apr 18, 2016 #

Note

PFW
Mon easy and drills
T Q session- long intervals
W easy and strength
T trail
F rest
S Q session Short Intervals
Su Q Long and BAND GIG

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

Mid 70's - trying not to get (too) sweaty.

Jogging warm up/down (Indoor) 8:41 [2] 1.0 mi (8:41 / mi)

10 laps to start with, with a few short sprints to get things loose.

Stretching 10:00 [1]

Dynamic mostly

Drills warm up/down 6:00 [1] 0.8 km (7:30 / km)

Usual routine

Sunday Apr 17, 2016 #

Note

Just learned that Mass Velocity teams accepted for Penn. I'm running anchor for the M60A 4x400m. And somehow I got assigned to a 4x100m relay team. That'll be interesting- baton exchange here we come!

C • Congrats! 2

Walking 22:00 [1] 2.0 km (11:00 / km)

Another beautiful day in the making.

Trail running (XC trails) 34:33 [3] 6.5 km (5:19 / km) +95m 4:57 / km

Generally a shake out effort. A warm 77F out, got pretty sweaty by the end.

Stretching 10:00 [1]

Legs with roller. Quads tight from yesterday.

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