Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 7 days ending Sep 17, 2016:

activity	#	time	miles		km		+m
Walking	7	3:23:00	12.24	(16:35)	19.7	(10:18)
Strength	1	1:00:00
Orienteering	1	47:40	4.72	(10:06)	7.6	(6:16)	105	36 /	38c	94%
Jogging	3	41:00	4.47	(9:10)	7.2	(5:42)	20
Stretching	5	41:00
Drills	3	19:00	0.62		1.0
Trail running	1	5:26	1.03	(5:18)	1.65	(3:18)
Total	7	6:57:06	23.08		37.15		125	36 /	38c	94%

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Saturday Sep 17, 2016 #

Event: MNOC Interstate State Park

Walking 25:00 [1] 2.3 km (10:52 / km)

Getting the day started

Jogging warm up/down (XC trail) 19:30 [2] 3.6 km (5:25 / km)

With some strides thrown in

Stretching 5:00 [1]

Dynamic, mostly hips

Drills warm up/down 4:00 [1] 0.4 km (10:00 / km)

Quick set

Trail running intervals (XC trail) 5:26 [4] 1.65 km (3:18 / km)

Decided to opt for softer surface than track today. Headed over to French Park plateau for a marked 200m grass run. Unfortunately where a Lupus 5k fundraiser was in progress. So headed down to the flats and paced off a "200m" course along one of the cross country trails using lampposts as guides. Planned for 8x200 with strict 1 min recovery. Eased into the first one @34 secs and realized this was short of 200m, more like 160 so went for 10 as follows:
34, 33, 33, 32, 32, 32, 32, 31, 31, 31
Right knee mostly OK, some discomfort in posterior space, which didn't get worse with striding out. Jogged home.
Checking on my O map confirmed distance was nearer to 160m.

Friday Sep 16, 2016 #

Walking 25:00 [1] 2.5 km (10:00 / km)

After rain and before t storms

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

A few laps with 4x100 strides

Stretching warm up/down 10:00 [1]

Static and dynamic

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

Usual plus lunges to 50m sprint build ups

Note

Low key, knee sprint test. Seems OK so likely some regular track work tomorrow

Thursday Sep 15, 2016 #

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

Short outing

Note

Planned track session cancelled - deluge of rain and T storms

Wednesday Sep 14, 2016 #

Stretching warm up/down 10:00 [1]

Dynamic

Strength 1:00:00 [3]

Drills then arms and legs and core. 3 sets of 20 reps with lower weight and short recovery

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

Program:
Barbell bench 20s
Upright row 20s

Hammer Curls 20s
Seated Row 20s

Reverse crunches 20s
Skaters 20s

Free motion squat 20s

Free motion deadlift 20s

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

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

LT biz walk

Tuesday Sep 13, 2016 #

Walking 25:00 [1] 2.4 km (10:25 / km)

Knee/leg feels fine - will test jog on treadlie tonite.

Drills warm up/down 5:00 [1]

Usual indoors

Stretching warm up/down 8:00 [1]

With roller

Jogging warm up/down (Treadmill) 12:00 [2] 2.0 km (6:00 / km) +20m 5:43 / km

Gentle test

Monday Sep 12, 2016 #

Note

SART was a hoot. Lots of fun head to head racing and a slick production from organization through courses and results. Great vibe too.
So so runs generally, struggling with a right knee problem now (not sure if it is hamstring tendonitis or medial meniscus- flared at a track work out a few weeks ago but now limits leg extension- so not running fluidly or at full speed).
Learned an important principle of the bracket methodology; best treat every race as key. Given I was unsure of overall fitness and ability to withstand 6 races in 2 days, I took it easy on the prologue and in round 1 eased out of 2nd in the heat- consequence was immediately dropped to lower half of bracket. Anyhow just as well as found myself grouped with similar speed runners for the last 2 rounds.
Great format for mass participation.

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

Testing right knee with brace.
Icing, vibration/stretching etc appear to be working. Good mobility and no pain / apparent limitation.

Sunday Sep 11, 2016 #

Walking 1:00:00 [1] 6.0 km (10:00 / km)

Another batch of walking to and from start and airport hiking. Knee stiff.

Orienteering race (SART Round 4) 21:56 **** 3.6 km (6:06 / km) +55m 5:40 / km
spiked:14/15c

At the U. Interesting course with 2 long legs . Mostly jogged until sprint in. Knee complaining at end. One bobble to control 7. Sl=2.8k

Orienteering race (SART Round 5) 25:44 **** 4.0 km (6:26 / km) +50m 6:03 / km
spiked:22/23c

Final race. 3 loop Motala and runners going every which way. Jogged this one and knee held up OK. One bobble (loop1 c3) and one route choice error (loop 1 to c7). SL=2.7

Stretching warm up/down 8:00 [1]

Mostly static trying to loosen right knee

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