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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 7 days ending Apr 9, 2017:

activity # timemileskm+m
  Orienteering3 2:48:47 12.55(13:27) 20.2(8:21) 35057 /65c87%
  Strength1 1:05:00
  Massage1 1:00:00
  Walking2 47:00 2.8(16:49) 4.5(10:27) 60
  Spin1 22:00 8.0(2:45) 12.88(1:43)
  Jogging2 22:00 2.42(9:05) 3.9(5:38)
  Drills 1 8:00
  Stretching1 8:00
  Total6 6:40:47 25.77 41.47 41057 /65c87%
  [1-5]6 5:40:47

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MoTuWeThFrSaSu

Sunday Apr 9, 2017 #

Orienteering (Urban) 22:22 [3] *** 3.4 km (6:35 / km) +10m 6:29 / km
ahr:117 spiked:19/21c

Plain old tired today and no zip. Two pretty dumb errors. Jogged round. Good map and course though.

Orienteering (Park) 20:47 [3] *** 3.3 km (6:18 / km) +15m 6:09 / km
ahr:130 spiked:12/13c

Slow but steady. Kicked for the final sprint in!

Note

Enjoyable weekend. Shifting gears from intensity of last week (work and personal) to woodland equanimity and now preparing mentally for flight and funeral.

Saturday Apr 8, 2017 #

Walking warm up/down 16:00 [1] 1.5 km (10:40 / km) +60m 8:53 / km

Mostly to start area

Orienteering (Yellowwood Brown) 46:23 intensity: (23:00 @2) + (23:23 @3) **** 4.8 km (9:40 / km) +215m 7:54 / km
spiked:8/10c

Beautiful area and forest, however having run here in the past I knew I wouldn't be up for a green course slog with tons of climb. "Ran" down on brown and that was more than enough to enjoy the outing!
Bobbled 2 controls- getting off line to 2 and then cutting down too soon to 6.
Beautiful sunny day with temps hitting the 60s.

Friday Apr 7, 2017 #

Massage 1:00:00 [0]

Monthly maintenance-very timely

Jogging warm up/down 7:00 [2] 1.2 km (5:50 / km)

Bit of to and fro. Nothing strenuous. Some stretching thrown in.

Orienteering race (US night champs ) 1:19:15 intensity: (20:00 @2) + (50:00 @3) + (9:15 @4) **** 8.7 km (9:07 / km) +110m 8:34 / km
spiked:18/21c

Tricky but very enjoyable course with some nice route choices and point features. Steady and methodical, managed to limit errors to about 3 mins on 9, 11 and 16. Stamina was OK. Good for the win in M60 and second on green. SL= 6.6k.
Kudos to ICO and the course setters on this one.

Thursday Apr 6, 2017 #

Note
(rest day)

DDay

Wednesday Apr 5, 2017 #

Strength 1:05:00 [3]

Dynamic warm up with drills, 3x12 arms, legs, core and cool down with stretching.

Hamstring stretch – Running A’s – Skipping B’s – Bounds – Build up sprints

Program:

TRX Rows

Ball squats

TRX Push Ups

Wide Leg Press

Single leg RDL

Pull throughs

Wipers ab exercise

Cool down:
Ankle circles
Hip circles
Cats and Cows
Yates Thoracic Rotations
Foam roller

Note

D2p

Tuesday Apr 4, 2017 #

Note

Gruellling day prepping for patent deposition

Drills warm up/down 8:00 [2]

ABCs and dynamic stretching

Jogging (Indoor) 15:00 intensity: (6:00 @2) + (6:00 @3) + (3:00 @4) 2.7 km (5:33 / km)

1km warm up then 5x160 with 160m recovery on indoor track at gym as a fun session to end the day. Work intervals at 32 seconds, recovery 1:30.

Monday Apr 3, 2017 #

Note

Memorial service 13th- so another trip downunder- sooner than I had hoped. Recorded a couple of songs for the occasion.

Walking 31:00 [1] 3.0 km (10:20 / km)

LT outing

Spin warm up/down 22:00 [2] 8.0 mi (2:45 / mi)

Spin bike

Stretching 8:00 [1]

With roller

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