Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 7 days ending Jun 3, 2017:

activity	#	time	miles		km		+m
Walking	4	1:09:30	3.95	(17:37)	6.35	(10:57)	20
Strength	1	1:05:09
MTB	1	46:10	9.69	(4:46)	15.6	(2:58)	100
Running	1	27:30	3.11	(8:51)	5.0	(5:30)	50
Jogging	2	21:10	2.24	(9:28)	3.6	(5:53)
Trail running	1	20:30	1.99	(10:19)	3.2	(6:24)	45
Drills	3	17:00	0.99	(17:06)	1.6	(10:37)
Stretching	3	15:00
Track	2	5:06	1.06	(4:50)	1.7	(3:00)
Total	7	4:47:05	23.02		37.05		215

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Saturday Jun 3, 2017 #

Jogging warm up/down 11:30 [2] 2.0 km (5:45 / km)

A few laps then 4x100 wind sprints as in and outs.

Drills warm up/down 6:00 [2] 0.6 km (10:00 / km)

ABCs

Stretching 5:00 [1]

Static and dynamic

Track intervals 1:15 [4] 0.5 km (2:30 / km)

Top end speed work: 2x150 and 2x100 at 90-95% with 5min walk recovery
150's into the breeze 23.2, 23.0
100's with breeze 14.5, 14.6
Avg 200 = 30sec

Walking warm up/down 8:30 [1] 0.8 km (10:37 / km)

Easy down

Friday Jun 2, 2017 #

Walking 30:00 [1] 2.75 km (10:55 / km) +20m 10:32 / km
(rest day)

Warm sunny 86F

Note

PFWe
Sa spint work
Su soccer (decided on balance of benefit to risk i.e. endurance vs injury warranted erupting with the social league. Tottenham Hotspur vest I think!

Thursday Jun 1, 2017 #

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

A few laps then 4x100 strides

Drills warm up/down 6:00 [2] 0.6 km (10:00 / km)

ABCs

Stretching 5:00 [1]

Static and dynamic

Track intervals 3:51 [3] 1.2 km (3:12 / km)

Feeling very stiff with tight calfs, so elected not to do a planned sprint workout. Started out with a couple of cruise 200s, felt looser and ended up with 6 as a cut down workout. As follows with 2 mins walk recovery: 41, 40, 39, 38, 37, 36.

Walking warm up/down 6:00 [1] 0.8 km (7:30 / km)

Easing down.

Wednesday May 31, 2017 #

Strength 1:05:09 [3]

ABCs and dynamic stretching to warm up then:

4 sets of 8 reps

Free motion curls

Free motion deadlifts

Cable reverse flys

Single leg press and single leg deadlifts

Plank circuit

Cooldown:
Ankle stretch
Hip stretch
Cats and cows
Child's pose

Tuesday May 30, 2017 #

Drills 5:00 [1] 0.4 km (12:30 / km)

ABCs

Running intervals (Treadmill) 27:30 5.0 km (5:30 / km) +50m 5:14 / km

Half mile warm up then 4x100, 4x150 and 4x200 at 10mph with equidistance walk recovery (1,1:30, 2 mins) and 800m cool down.

Stretching 5:00 [1]

Legs with roller

Monday May 29, 2017 #

Trail running warm up/down 20:30 [2] 3.2 km (6:24 / km) +45m 5:59 / km

Shake out run. Quite a change in the weather to cool temps, no rain though.

Sunday May 28, 2017 #

Walking 25:00 [1] 2.0 km (12:30 / km)

Sunny

MTB 46:10 15.6 km (2:58 / km) +100m 2:52 / km

MRT to Luce Line and home into stiff wind.

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