Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 7 days ending Sep 10, 2016:

activity	#	time	miles		km		+m
Walking	6	5:21:00	18.39	(17:27)	29.6	(10:51)	30
Soccer	1	1:20:00	5.84	(13:42)	9.4	(8:31)
Orienteering	1	1:10:59	6.77	(10:29)	10.9	(6:31)	290	57 /	62c	91%
Stretching	5	1:05:00
Strength	1	1:00:00
Drills	3	57:00	1.43	(39:53)	2.3	(24:47)
Trail running	1	23:15	2.55	(9:08)	4.1	(5:40)	45
Jogging	1	13:40	1.49	(9:10)	2.4	(5:42)
Running	1	3:48	0.75	(5:06)	1.2	(3:10)
Total	7	11:34:42	37.22		59.9		365	57 /	62c	91%

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Saturday Sep 10, 2016 #

Event: 2016 Seattle Adventure Running Tournament (9/10 - 9/11)

Walking 1:30:00 [1] 8.4 km (10:43 / km)

Various venues for SART and Fremont for dinner

Orienteering race (Prologue) 8:24 [3] *** 1.5 km (5:36 / km) +30m 5:05 / km
spiked:11/13c

Nice little area. Stiff and tired after travel so took a while to get going mentally and physically. Two bobbles despite the modest pace.

Orienteering race (SART Round 1 ) 18:24 *** 3.1 km (5:56 / km) +75m 5:18 / km
spiked:17/18c

Wood and Park. Straight forward with one bobble at 13 (drift to left). Eased up on the long leg home. Sl=2.7

Orienteering race (SART Round 2) 21:08 *** 2.9 km (7:17 / km) +125m 6:00 / km
spiked:10/12c

Carcreek, olive green map- no off trail running. Still some interesting route choices, although steep in places. Bobbles at 9 and 10- misread control description. SL = 1.9

Orienteering race (SART Round 3) 23:03 **** 3.4 km (6:47 / km) +60m 6:14 / km
spiked:19/19c

SPU- tricky little map and area, with lots of distractions. A couple of minor route choice bobbles and one longer route choice that I executed well on. Despite slowing down, probably my best effort technically for the weekend.

Drills warm up/down 7:00 [2] 0.5 km (14:00 / km)

Trying to loosen up

Stretching 15:00 [3]

Dynamic

Friday Sep 9, 2016 #

Note
(rest day)

Travel to west coast. Trying the SART sprint O offering :-)

Walking 1:15:00 [1] 6.0 km (12:30 / km)

Exploring Fremont area

Walking 50:00 [1] 4.6 km (10:52 / km)

Fremont area

Thursday Sep 8, 2016 #

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

Nice enough out to get back to LT walks.

Drills warm up/down (Track) 45:00 [2] 1.5 km (30:00 / km)

Logging this as one chunk. Warm up at the track, followed by std. Drills, wind sprints (4x80m), curve 800 starts (2x120m) and block starts (6x50m) from the 400m stagger (lane 4). Kept it light.

Stretching warm up/down 6:00 [1]

Dynamic stretching.

Wednesday Sep 7, 2016 #

Stretching 10:00 [1]

Static with roller

Strength 1:00:00 [3]

Drills then legs, arms core 4 sets 5+5. Starting to back off the weight.

Dynamic Warm-Up:
(Walking A’s, skipping A’s, skipping B’s, running C’s)x3

Program:
Kettlebell goblet squat Broken 10s
Reverse lunges Broken 10s

Single leg kettlebell deadlifts Broken 10s
Ab dolly reverse crunches Broken 10s

Standing lat pulldown Broken 10s

Chest press Broken 10s

Free motion deadlift Broken 10s

Cool Down:
Lateral hip raises
Hip circles
Aquamans
Childs pose
Cats and cows
Foam roller

Note

tried out a really neat piece of gear. The Hyperice vibrating foam roller. All I can say is WOW!

Note

USA team strip arrived and with 7 weeks to go, might be getting a little edgy..

C • ok, channel that energy! (... 2

Tuesday Sep 6, 2016 #

Note

Thoughts on OUSA....

Energy, enthusiasm and innovation are the hallmarks of successful organizations, including not for profit entities like OUSA. In my experience (hiring and leading talent), smart, intelligent busy people often accomplish way more than expectations might dictate.

I have met many fine folk in Orienteering from many parts of the globe including NA, however what has stuck out for me is the relative lack of inclusiveness (sometimes even "cliqueness") in the OUSA community relative to other federations I have been a member of (BOF and OA). Moreover, the vibe at local and National meets in other parts of the world tends to cast a dim shadow on what we do here (clear exceptions to this I will note).

Contributing to the moribund state of O in the US are societal and structural issues over which we have little control (eg College sports system oriented to mainstream sports, scholarships and professional sports filters); and those that we can leverage through accessibility and inclusion.

As a running-based sport to some and an activity to others, demands and expectations are often disparate, however I firmly believe that good people can navigate successful outcomes. A key question is "what does success look like for us"? We are not and will never be a USATF (as an example of a mainstream well funded Olympic sport entity). I really like the direction and ideas proposed by the "coalition" and hope they will prevail in this change agenda.

Jogging warm up/down (Treadmill) 13:40 [2] 2.4 km (5:42 / km)

Mile to warm up with 4x100m strides and 1/2 mile cd

Running intervals (Treadmill) 3:48 1.2 km (3:10 / km)

Still recovering from soccer (!) and as I put my head out the door this evening felt a wave of nausea with the humidity. So bailed on track and went to the gym. Plan 6x200 with 200 walk/jog recovery. Cranked it up as fast as it would go aka 12mph. Knocked out the 200s around 38-39 (allowing for tread acceleration). Felt fine in the AC comfort!

Drills warm up/down 5:00 [2] 0.3 km (16:40 / km)

Short routine alongside the basketball court before main wo.

Walking warm up/down 8:30 [2] 1.2 km (7:05 / km)

Recovery bits

Stretching 10:00 [1]

Afterwards with roller

Monday Sep 5, 2016 #

Walking warm up/down (Treadmill) 26:30 3.0 km (8:50 / km) +30m 8:25 / km

Indoors. Stiff and a tad sore today in less usual places.

Stretching 24:00 [1]

Static mostly with roller.

Note

In the age of social media and politics, how could I resist!
I support the Coalition block in bringing about change to OUSA. This caught my eye......
http://www.bbc.com/news/world-asia-china-37273238
I leave the reader to draw their own conclusions.

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

Post rain humidity.

Sunday Sep 4, 2016 #

Walking 28:00 [1] 2.4 km (11:40 / km)

Both dogs for the first time in a long while. Male with pulmonary histiosarcoma and female with ICA and repaired ACL; both still going strong.

Trail running (XC) 23:15 4.1 km (5:40 / km) +45m 5:23 / km

Mellow run ahead of soccer this pm. More humid than expected.

Soccer 1:20:00 9.4 km (8:31 / km)

Seven a side co-rec. Played center, left and right Wing, keeper (10 mins not counted). Had a nice little hat trick of goals today with one worthy of the Premier league! Two tumbles but no damage done.

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