Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 7 days ending May 27, 2017:

activity	#	time	miles		km		+m
Walking	7	2:43:00	10.13	(16:06)	16.3	(10:00)	55
Strength	1	1:05:00
Running	1	28:12	3.11	(9:05)	5.0	(5:38)	50
Jogging	2	21:10	2.24	(9:28)	3.6	(5:53)
Drills	3	20:00	0.75		1.2
Stretching	2	10:00
Track	2	7:02	1.3	(5:23)	2.1	(3:21)
Total	7	5:14:24	17.52		28.2		105

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Saturday May 27, 2017 #

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

3 laps and 4x100m strides

Drills warm up/down 8:00 [2] 0.6 km (13:20 / km)

ABCs and dynamic stretching

Track intervals 5:23 1.5 km (3:35 / km)

Went with the flow and that was 5x300m at mile pace with 3 min walk recovery. Felt fluid and without strain: 65, 66, 66, 64, 62

Walking warm up/down 8:00 [1] 1.0 km (8:00 / km)

And a bit to cooldown

Walking 21:00 [1] 1.8 km (11:40 / km)

Pleasant day

Packing up my office today - 5 years this week in MN! Moving on to lead the charge for a spin-out Biotech Co and moving a mere few miles south in the next and final stage of an entrepreneurial Medical and Scientific career. As I look back on over 40 years in Healthcare, I feel lucky to a) have survived and thrived especially in the Corporate world and in a prior life in Academic Medicine, c) made some contribution to human health on a small and large scale, but also b) not to have succumbed to the vicissitudes of Exec. life as I often see around me sitting on airplanes vis a vis sub-optimal wellness. Trade offs for sure, however on balance fulfillment.

C • A few miles south! This is ... 3

Walking 27:00 [1] 2.5 km (10:48 / km)

Next to last trek through the neighborhood wetlands, communing with nature is good for stress management!

Thursday May 25, 2017 #

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

Mile plus 4x100strides

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

ABCs

Stretching 5:00 [1]

Dynamic

Track intervals 1:39 [3] 0.6 km (2:45 / km)

Legs tired from yesterday, so kept it low volume. 4 x 150m with relaxed / controlled effort focusing on form. 150m, 3 min walk recovery. Ran these into the wind and consistent 25, 25, 25, 24.

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

Short cd

Wednesday May 24, 2017 #

Strength 1:05:00 [3]

Dynamic warm up with hip exercises and drills (ABCs, 4x wind sprints) then 5x12 sets of pairs (pushing the weight) and cool down:

Bicep curls and skull crusher triceps
Pikes and burpees
Lat delts and shoulder press
Squats and hamstring curls

Cats and cows
Childs
Ankle rotations
Vibra roller

Walking 20:00 [1] 1.8 km (11:07 / km)

Slo-go