Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 7 days ending May 7, 2016:

activity	#	time	miles		km		+m
Walking	5	1:47:00	6.52	(16:24)	10.5	(10:11)
Strength	1	1:05:00
Trail running	2	1:03:36	7.39	(8:36)	11.9	(5:21)	200
Massage	1	1:00:00
Orienteering	1	57:44	4.1	(14:05)	6.6	(8:45)	110	11 /	13c	84%
Jogging	4	44:30	4.95	(8:59)	7.97	(5:35)	37
Drills	3	30:00	1.06	(28:24)	1.7	(17:39)
Stretching	3	21:00
Track	2	6:11	1.18	(5:14)	1.9	(3:15)
Smog day	1	1
Total	7	7:35:02	25.21		40.57		347	11 /	13c	84%
[1-5]	7	6:35:02

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Saturday May 7, 2016 #

Event: MNOC Cleary Lake Regional Park

Jogging warm up/down 6:30 [1] 1.2 km (5:25 / km)

Usual Sat group meet up, although we almost cancelled due to air quality conditions: Purple Alert (not to be confused with Prince) due to smog from the Canadian brush fires. Air thick with smoke at 7am.

C • I would have bailed for sur... 5

Drills warm up/down 15:00 [2] 0.6 km (25:00 / km)

Usual routine plus hip drills over hurdles. Kept this light.

Track warm up/down 1:00 [2] 0.3 km (3:20 / km)

Not a day for hard or long intervals. So just did some strides and accelerations 6x50m.
No coughing and no resorting to inhaler.
And done!

Note

Discussing WMAC with Jim S, who is planning on going and how to peak for October. Need to devise a macro and micro training plan and avoid early season temptations. Jim did encourage me to declare for a USA M60 4x400 relay spot- places determined purely by top 4 performances in the individual event. So I am thinking why not- you never know who will show up!

Smog day 1 [1]

Orienteering (Green) 57:44 [3] ** 6.6 km (8:45 / km) +110m 8:04 / km
spiked:11/13c

Smoke clererd through am and by 1pm air was pretty good. So a joggeroo around the Cleary lake course. Sloppy from the get go as the course looked really easy (orange level with doglegs) and it was, but still managed to drop 5 mins on first control. Pretty sure there was an unmapped boulder. Anyhow, focused a bit more on the rest of the course, which had a mix of trail options and hard slog through prairie grass and wet marshes.

Green - Splits

Friday May 6, 2016 #

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

85F and trying not to get too sweaty.

Note
(rest day)

Bit the bullet and booked flights to Australia

Thursday May 5, 2016 #

Note

Trying to do some long range planning. Two Southern hemisphere events in mind.
1. WMAC Perth Australia Oct 24-Nov 6; enter 400/800 with low 60s, and sub 2:30 making the M60 finals) - need to plan a training regimen
2. WMG Auckland NZ April 2017; enter M60 sprint distance O (could I better previous 5th place finish in M55A final?) and track 400/800 (if schedule allows).
Usual balance of work/family/training time at play.

C • Have to choose at NZ World Masters 5

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

Another beautiful day

Trail running (XC) 20:00 3.7 km (5:24 / km) +45m 5:06 / km

Shake out run in the woods. Trails firming up and apparently hottest day of the year at 83F

Wednesday May 4, 2016 #

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

A fine and warm spring day

Jogging warm up/down (Treadmill) 11:30 [2] 2.0 km (5:45 / km) +20m 5:29 / km

Gradual ramp

Stretching 6:00 [1]

Legs with roller

Strength 1:05:00 [3]

Drills then arms and legs and cool down.

Low A’s-- High A’s-- B’s—A-Cs—High Knees—High Knee Butts—Karaoke Knee Drive— Backwards
Speed Ladder:
Singles, Doubles, Ali, Lateral Shuffle

Program:
Single Leg Squats 3 x 12
SL RDL 3 x 15

OH with Reverse Lunges 3 x 12 ea
Lateral Band Walks 3 x 15

Flat Bench Press 3 x 12
Bench over Row 3 x 15

Arnold Press 3 x12
Lateral Raises 3 x 15

Cool Down:
Ankle Circles
Hip Circles
Quad Stretch
Cats/Cows/Childs

Massage 1:00:00 [0]

Back to the monthly tune up.

Tuesday May 3, 2016 #

Jogging warm up/down (Treadmill) 10:00 [2] 1.1 mi (9:06 / mi) +17m 8:41 / mi

A quick 10/10/10 before work.

Stretching 10:00 [1]

Dynamic and roller

Drills warm up/down 10:00 [2] 0.6 km (16:40 / km)

Usual plus walking lunges with high knee.

Monday May 2, 2016 #

Jogging warm up/down 16:30 [2] 3.0 km (5:30 / km)

2km including 4x100 strides to warm up and 1km back to hotel after track.
Basically wrapped up a meeting and told my folks I needed a break before dinner!

Stretching 5:00 [1]

Mostly dynamic

Drills warm up/down 5:00 [2] 0.5 km (10:00 / km)

Usual routine

Track intervals (Outdoor) 5:11 1.6 km (3:14 / km)

Morristown HS NJ (nice track!), rewarded with the sun coming out and high 50s. Ran a JD wo of 2x400 (2:30R) and 4x200 with 200 walk recovery (about 2 mins) for target 2:30 800 plan, although I like to do these as cut downs i.e. getting faster through the reps. Ran in Lane 5 off the stagger(s) so as not to encounter too many errant LAX balls. Satisfying wo as follows:
82.5 (41.5,41)
81.4 (41,40.4)
38.3
37.8
36.3
35.1

Walking warm up/down 7:00 [1] 1.0 km (7:00 / km)

Winding down before jogging back to hotel

Sunday May 1, 2016 #

Note

The Darling buds of May.
A purely personal reflection on the passage of 40 years, half a world and half a lifetime away: Med School, active on the Perth Folk Music scene (and a member of the Bonza Creek Bushband), running track for UWA (recalling a 3rd place finish in the 4x400 at State Champs and a few other notable solo performances), Orienteering (unbeaten streak of 28 races in WA) and a more carefree world and culture.
Today Penn relays as an old guy, back playing music, occasional O and helping to push the frontiers of medical science. Net net, still doing Interesting stuff after those decades and grateful that life has been pretty good to me.

C • Looking back with pride....... 4

Note

Had to get the t shirt

C • Great pix and shirt 2

Trail running long (XC trails) 43:36 8.2 km (5:19 / km) +155m 4:51 / km

Grand tour of French park, for what constitutes a long run these days.

Walking 23:00 [1] 2.0 km (11:30 / km)

Not a bad day after all the rain we've had

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