Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 7 days ending Sep 24, 2016:

activity	#	time	miles		km		+m
Strength	3	1:40:00
Walking	3	1:19:00	4.66	(16:57)	7.5	(10:32)
Massage	1	1:00:00
Jogging	3	51:35	5.65	(9:07)	9.1	(5:40)	55
Trail running	2	51:16	5.44	(9:26)	8.75	(5:52)	90
Stretching	6	50:00
Drills	2	12:00	0.62	(19:19)	1.0	(12:00)
Track	2	4:10	0.87	(4:47)	1.4	(2:59)
Total	7	6:48:01	17.24		27.75		145
[1-5]	6	5:48:01

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Saturday Sep 24, 2016 #

Jogging warm up/down 11:40 [2] 2.0 km (5:50 / km)

Mile plus 100m stirdes

Stretching warm up/down 5:00 [1]

Dynmaic

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

Usual- felt reasonably peppy

Track intervals 3:05 1.0 km (3:05 / km)

Vague plan for 200's and settled on 5 at 80%, expecting 39-40s, with 2 min recovery. Had company on alternate ones. Went better than expected and consequently a mental boost. Felt like I could have done more, however under training is better than over training at this stage. Knee was fine.
37.3
37.8
37.4
37.4
35.5
Finished up with a couple of block starts.

Strength 20:00 [1]

Yard work

Friday Sep 23, 2016 #

Massage 1:00:00 [0]
(rest day)

Tight ITBs

Thursday Sep 22, 2016 #

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

At least not raining

Trail running 22:34 [2] 3.75 km (6:01 / km) +45m 5:41 / km

Shake out effort. Legs tired from walking around all day (over 10000 unclogged steps). Trails very wet!

Stretching 5:00 [1]

Vibra roller- man is this gizmo good!

Wednesday Sep 21, 2016 #

Stretching 15:00 [1]

Dynamic (10) and vibraroller (5)

Strength 1:00:00 [3]

Another fun session- feeling more energy again.
Drills, arms, legs and core.

Dynamic Warm-Up:
(Walking A’s, skipping A’s, skipping B’s, running C’s, Karaoke, build upsx2) x2

Program:
Free motion chest press 4x6
Fast pushups, 4x6

Free motion squat 4x6
Squat jumps 4x6

Arnolds 4x6
Dynamax ball toss 4x6

Prowler 4x 20m
Lunges 4x6

Tricep pushdowns 4x6
Light Tricep pushdowns 4x6

Standing rows 4x6
Light standing rows 4x6

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

Tuesday Sep 20, 2016 #

Walking 32:00 [1] 3.0 km (10:40 / km)

To TC running for new shoes

Jogging (Treadmill) 30:15 5.5 km (5:30 / km) +55m 5:14 / km

Treadmill fartlek, warm up then 20mins of shortish bursts (1:00, 45, 30s) with equal recovery around 6:20 pace and cool down.

Stretching 10:00 [1]

Static with roller inc.4 mins on vibra mode.

Monday Sep 19, 2016 #

Note

Aussie Spirit

C • you are a bit confused.... 2

Note

Call from youngest daughter this am- should she go to work today? Works near Penn Sta in NYC. I said yes, however be vigilant and appreciate that NYPD are all over this- probably safest time to be out and about. To do otherwise would play into the hands of the perpetrators.

Note

Reflecting on local and global politics:
I got BREXIT outcome wrong (with dismay!)
Happy to see OUSA election outcome
Hoping that sanity will ultimately prevail in our Presidential election

Jogging warm up/down 9:40 [2] 1.6 km (6:02 / km)

Half mile then 4x50m build up sprints and 600m at end

Stretching 9:00 [1]

Before (dynamic) and after (vibra)

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

Usual with some lunges

Track intervals 1:05 [3] 0.4 km (2:42 / km)

Light reentry to short speed workout. 2x150 plus 1x100 with 2:45-3:00 recovery. Aim was smooth and consistent at 90%. Went as follows:
24.6, 24.6, 16.2
And done, saving knee for another day.

Sunday Sep 18, 2016 #

Note

Circa 5 weeks to go and feeling under raced, under trained and over worked! Have the Team USA gear and now just need to find my sprint mojo.
C'est la vie. Regardless of any actual performances it's going to be a fun experience (like WMG 2009 was).

C • very professional and sleek!....our aussie import! 2

Trail running (XC trails) 28:42 5.0 km (5:44 / km) +45m 5:30 / km

Moisty woods and mellow run. Knee OK.

Stretching warm up/down 6:00 [1]

Wi' da nu vibraroller (level 2)

Strength 20:00 [1]

Yard work and Fall is coming

Note

On coaches advice skipping soccer today. Mixed reaction to that one!

C • Tough one. Did coach provid... 4

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

Been a pretty nice day

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