Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 7 days ending Sep 3, 2016:

activity	#	time	miles		km		+m
Walking	5	3:09:00	10.5	(18:00)	16.9	(11:11)	135
Strength	1	1:00:00
Drills	3	57:00	1.18	(48:17)	1.9	(30:00)
Stretching	6	37:00
Trail running	1	25:28	2.98	(8:32)	4.8	(5:18)	160
Jogging	2	18:30	1.93	(9:36)	3.1	(5:58)
Track	2	4:44	0.99	(4:46)	1.6	(2:58)
Total	7	6:31:42	17.58		28.3		295

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Saturday Sep 3, 2016 #

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

Decent end of summer day

Trail running warm up/down (XC ) 22:30 [2] 4.0 km (5:38 / km) +30m 5:25 / km

Before and after hills

Stretching warm up/down 5:00 [1]

Dynamix

Trail running intervals 2:58 0.8 km (3:42 / km) +130m 2:03 / km

5xsledding hill (hard)
37, 35, 35, 34, 36
1:30 jog recovery

Friday Sep 2, 2016 #

Note
(rest day)

Annual pilgrimage to the State Fair

Walking 1:20:00 [1] 6.5 km (12:18 / km)

Animals, deep fried foodstuffs, artisanal beer, arts and crafts, decent crowds and nice weather wraps up another MN state fair for me. Less pounding the pavement this time thanks to smart move to utilize the P and R express bus service.

Thursday Sep 1, 2016 #

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

A few laps with 4x100 strides

Stretching warm up/down 6:00 [2]

Dynamic

Drills warm up/down 7:00 [2] 0.6 km (11:40 / km)

Usual but done around the turn

Track intervals 2:28 0.8 km (3:05 / km)

Interrupted plans and session. HS soccer game on so worked on far side of track away from stand and gear bags littered everywhere. Plan was 6x200 at race pace. Did 4 then felt tightness behind right knee (medial aspect around hamstring insert). Consequently shut it down and went home to ice etc. not sure what to make of this . Anyway the 4 I did were reasonably fluid and hit high 36s to low 37s. Rounded 37, 37, 37, 37.

Wednesday Aug 31, 2016 #

Note

Slo-mo Vids
Block setup / set phase
https://youtu.be/ERs9ByAMN7E
Drive phase
https://youtu.be/AqiSlq-3I0M

C • Very impressive especially ... 8

Stretching 5:00 [1]

Dynamic

Strength 1:00:00 [3]

Continuing the ramp in weight (taper will start 6 weeks out from WMAC): today 4x6+1 (where the +1 is up the load to fatigue point); legs, arms/shoulders and core.

Dynamic Warm-Up:
(Walking A’s, skipping A’s, skipping B’s, running C’s)x2

Program:
Leg press 6,1

Single leg kettlebell deadlifts 6,1

Pull up assist 6,1

Decline bench press 6,1

Free motion chest flys 6,1

Stability ball hamstring curls (single leg for the single rep) 6,1

Cool Down:
Aquamans
Childs pose
Cats and cows

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

Short, sweet and sunny

Tuesday Aug 30, 2016 #

Stretching 5:00 [1]

Dynamic

Drills 15:00 [2] 0.5 km (30:00 / km)

Indoors repeat sets low As, high As, Bs, Cs, Carioca, build ups

Drills 30:00 [3] 0.3 km (1:40:00 / km)

Block start practice with 10x30 sprint starts (Brooks shoes indoors) with slo-mo video review..

Tried left vs. right leg leading: more comfortable with right.

Adjusted positioning behind line to get shoulders vertical over wrists and correct angles for front knee (90 deg) and rear leg (approx 120deg).
Hips, knees and feet moving in unison during push phase.

Optimized set up: front end of block spine 1 hand stretch behind line, left block 1 foot length behind and right 2 foot lengths behind front of block spine (may need to tweak for spike shoe length).

Things to remember: Drive phase, fast feet, stay low for 10 strides.

Note

Received a nice email from USATF along the lines of recognizing the comittment required for the World Champs and supporting athletes with complimentary competition pieces (USA Olympic top and shorts). Nice!
Entries for Perth closed and I took a quick look- deep fields in both 400 and 800. Based on times, I might get a shot at being in a USA 4x400m relay on the last day.

C • nice gesture by usatf...tra... 8

Monday Aug 29, 2016 #

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

Warm, sunny but muggy. Nice to be back at lower alts and decent O2 saturation (although on day 3 I noticed my resp pattern was more normalized vs. panting tidal volume)

C • altitude 6

Jogging warm up/down 9:00 [2] 1.5 km (6:00 / km)

A few laps plus 4x100m strides

Stretching 6:00 [1]

Stretching

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

Usual routine

Track 2:16 0.8 km (2:50 / km)

Eight weeks to go. Another reentry workout (with work, travel, vacations seems like too many of these). First a 200 to find the pace zone then 4x150m (target less than 25 sec) all with 3R. Hot, humid and stiffish breeze into home straight.
38
24.8
24.5
24.7
24.6

Walking warm up/down 8:00 [1] 1.0 km (8:00 / km)

Easy to finish

Sunday Aug 28, 2016 #

Stretching 10:00 [1]

Dynamic

Walking 27:00 [2] 2.5 km (10:48 / km) +135m 8:30 / km

Quick outing, then back down the Mountain to Denver and home.

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