Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 7 days ending Aug 20, 2016:

activity	#	time	miles		km		+m
Walking	4	1:46:00	6.03	(17:35)	9.7	(10:56)
Jogging	4	1:01:50	7.11	(8:41)	11.45	(5:24)	70
Strength	1	1:00:00
Running	1	40:08	4.47	(8:58)	7.2	(5:34)	72
Stretching	6	34:00
Drills	3	30:00	1.06	(28:24)	1.7	(17:39)
Track	1	2:32	0.56	(4:32)	0.9	(2:49)
Total	6	5:34:30	19.23		30.95		142

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Saturday Aug 20, 2016 #

Jogging warm up/down 6:30 [2] 1.2 km (5:25 / km)

Peer group pressure got me out this am; aka training with Susan and watched over by Jim. Wet outing- pelting with rain at 7am!
Felt stiff but eased into it. Raspy voice and throat, but no fever and HR OK.

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

Usual fare- loosening up

Stretching 4:00 [1]

Dynamic

Track intervals 2:32 [3] 0.9 km (2:49 / km)

HTFU session, pouring with rain - ran in warmups, goretex jacket and regular jogging shoes! went for 150s at least so as not to have stiff wind in to face. Cool feeling morning.
6x150s (with generous 3-4 minR) with emphasis on form and keeping pace for Susan (W55 long sprinter), aka 80%effort, which was about right for my ailing body. Actually went Ok and I felt better at end of WO! As follows:
25.3, 25.3, 25.2, 25.5, 25.4, 24.8 (avg 25.3 aka 33 ish 200's)
And done; home to coffee and hottub.

C • add a doughnut to that coff... 2

Friday Aug 19, 2016 #

Note
(sick) (rest day)

Sore throat, sinus congestion and aches this am. Explains yesterday's flat feeling.

Thursday Aug 18, 2016 #

Note

Summer party with special appearance by the Celtic Cobbers band (I guess I get paid to do that!).

Jogging warm up/down 6:30 [2] 1.2 km (5:25 / km)

Planned track session aborted- weather was dodgy plus I was really tired and stiff from earlier activities. Erred on side of caution.

Stretching 8:00 [1]

Really trying to get loose- but to no avail.

Drills 20:00 [2] 0.8 km (25:00 / km)

Extended session, again trying to loosen up, plus some walking lunges to 40 sprints (x5). And done.

Wednesday Aug 17, 2016 #

Stretching 5:00 [1]

Legs with roller

Strength 1:00:00 [3]

Dynamic warm up, arms and legs, core and cool down as follows:

Dynamic Warm-Up:
(Backwards run, Running C’s, Skipping B’s, High A’s, Lunge with Twist)x2

Program:
TRX Bench press 3x15
TRX Squat jumps 3x15

DB Bench press on solid bench 3x15
Ab dolly rollouts to sides 3x15

Standing row 3x15
Hammer Curls 3x15

Narrow lat pulldown 3x15
Single leg DB deadlift 3x15

Swimmers kicks3x15
Reverse crunches against pipes 3x15

Cool Down:
Front to back kicks
Lateral hip raises
Tight hip circles
Hurdlers
Ankles

Walking 26:00 [1] 2.4 km (10:50 / km)

Sweaty outing- picking up Pet meds- a cheap $200 outing!

Tuesday Aug 16, 2016 #

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

Sunny but muggy today

Running intervals (Treadmill) 40:08 7.2 km (5:34 / km) +72m 5:19 / km
max:156

Originally planned 5x3min with 1 min break. Didn't feel it mentally so switched to 15x1min at 6:40 pace with 1 min jog recovery. 1 km warm up and 0.6 cool down

Stretching 5:00 [1]

Legs with roller

Monday Aug 15, 2016 #

Note

Turns out I am in MG for next 10 days, so a little forward planning:

M easy run/drills
T Cruise intervals
W strength
T Speed (likely 2x300, 2x150 hard)
F rest
Sa Speed endurance Nx200s
S Trail run am. Soccer pm (signed up with mixed rec outdoor- cant find my gear though)

M Easy/drills (colonoscopy in pm might alter this plan!)
T Something VO2 ish
W Strength

T Fly to CO

Walking 26:00 [1] 2.4 km (10:50 / km)

Sunny, warm, pleasant

Jogging warm up/down 15:00 [2] 2.65 km (5:40 / km)

Gradual ramp

Stretching 7:00 [1]

Static and dynamic

Drills warm up/down 5:00 [2] 0.4 km (12:30 / km)

Indoors with 4 sprint starts

Note

More OG track excitement. Rudisha peerless in the 800, and a diving Miller takes G over Allyson F in the 400.