Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 7 days ending Jul 16, 2016:

activity	#	time	miles		km		+m
Walking	7	5:22:30	18.77	(17:11)	30.2	(10:41)
Strength	3	1:40:00
Jogging	3	48:21	5.53	(8:45)	8.9	(5:26)
Trail running	1	30:50	3.23	(9:33)	5.2	(5:56)	60
Stretching	3	22:00
Drills	2	15:30	1.06	(14:40)	1.7	(9:07)
Track	1	3:56	0.75	(5:17)	1.2	(3:17)
Total	7	9:03:07	29.33		47.2		60

2:15

0:00

» now

Saturday Jul 16, 2016 #

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

Very nice day

Jogging warm up/down 9:30 [2] 1.6 km (5:56 / km)

A few laps then 4x100 strides

Stretching 6:00 [1]

Dynamic

Drills warm up/down 6:00 [2] 0.5 km (12:00 / km)

Usual fare

Track intervals 3:56 1.2 km (3:17 / km)

Lethargic (JL) and heavy legged (yesterday's wo) so didn't feel like a real speed workout. On the theory that at least something is better than nothing and moreover, less is more, ventured forth with a 4x200 wo at cruise pace. Aim was to keep consistent times within +/-0.5s. Recovery walk across diagonal 1:45-1:50. Didn't feel overly taxed, so did 6 and decided to stop there. As follows:
39.4, 39.1, 39.8, 39.7, 39.0, 39.2 (Avg= 39.4, mission accomplished)

Walking warm up/down 7:30 [1] 1.0 km (7:30 / km)

Shake out

Strength 20:00 [1]

Sore arms yard work

Friday Jul 15, 2016 #

Walking 27:00 [1] 2.4 km (11:15 / km)

Easy JL recovery day

Stretching warm up/down 8:00 [1]

Roller and dynamic

Strength 1:00:00 [3]

Regular weekly session. Drills then legs and arms/shoulders followed by cool down amt exercises.

Dynamic Warm-Up:
(Skipping A’s--- C’s--- skipping B’s—High Knees---Karaoke ) x3

Program: 30 seconds rest
FM Squats 3 x 12, 120 pounds
OH Kettle Reverse Lunge 3 x 12, 18 pounds
Kettle Swings 3 x 12, 14 kgs

Chest Press 3 x 10, 25’s
Bent Over Row 3 x 12, 45 pounds with EZ Bar

Seated Arnold Press 3 x 10, 12.5’s
Front Raise 3 x 12, 5’s

Lat Pull Down 3 x 10, 30’s
Straight Cable Pull Downs with rope 3 x 12, 20 pounds

Cool Down:
Hurdlers
Donkey Kicks
Hip rotations
Lateral leg raises

Note

Bought a set of starting blocks off eBay- time to get serious!
Never taught to use them in college, cos middle distance runners didn't use them. Now I'm a "sprinter", well times change:-)

Thursday Jul 14, 2016 #

Jogging warm up/down (Grass) 20:00 [2] 3.7 km (5:24 / km)

Up early. Stiff as anything. Back on a plane today.

Walking 29:00 [1] 3.0 km (9:40 / km)

Back home, trundle thru the wainy woods

Wednesday Jul 13, 2016 #

Walking 2:15:00 [1] 12.6 km (10:43 / km)

Cambridge monopoly team challenge. Great fund and a variant of urban O.

Tuesday Jul 12, 2016 #

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

Bit stiff from flight. Before breakfast walk. Run later

Jogging warm up/down (Grass) 18:51 [2] 3.6 km (5:14 / km)

Jesus Green, with sprinkles of rain and slick grass.

Stretching warm up/down 8:00 [1]

Dynamic- stiff knees and quads today from sitting- loosened up OK.

Drills (Grass) 9:30 [3] 1.2 km (7:55 / km)

Usual routine plus squats and lunges. Then short speed work. 4x50m strides then 5x c80m (9-10sec) standing start sprints to mimic 400 start (figure I've got a second right there utilizing Anerobic ATP-CP system to get out fast). Managed not to strain anything and kept on top of toes to avoid slipping on grass (regular Ravenna sneakers)

Monday Jul 11, 2016 #

Walking 55:00 [1] 4.7 km (11:42 / km)

Somewhat eventful trip this time. Anyhow JL recovery walk around CBG

Sunday Jul 10, 2016 #

Trail running (XC trails) 30:50 5.2 km (5:56 / km) +60m 5:36 / km

Very mellow shake out run. Legs tired.
a fair bit of rain overnight made trails slippery and still muggy out.

Note

Some archival comparisons and a note to run more 600 TTs
6/12 TT with Jim 1:45 (35, 36, 34) 2012 ran 2:20/21 800
1/16 indoor Race 1:47 (33, 36, 38)
4/16 Solo interval 1:57 (40, 40, 37)
7/16 TT with Jim 1:48 (35, 37, 36)

C • :03 loss in 4 years in same... 2

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

Muggy

Strength 20:00 [1]

Yard work
Sweaty

Note

And off to MSP again for another quick trip across the pond- post BREXIT UK

« Earlier | Later »