Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 7 days ending Sep 25, 2010:

activity	#	time	miles		km		+m
Orienteering	2	2:11:37	9.88	(13:19)	15.9	(8:17)	195	14 /	16c	87%
Walking	4	1:36:00	5.97	(16:06)	9.6	(10:00)
Spadework	1	1:30:00
Strength	2	1:25:00	8.9		14.32
Massage	1	1:00:00
Jogging	3	54:14	6.04	(8:59)	9.72	(5:35)	13
Spin	1	30:00	9.2	(3:16)	14.81	(2:02)
Running	1	20:59	3.11	(6:45)	5.0	(4:12)	28
Stretching	1	10:00
Track	1	6:57	1.24	(5:36)	2.0	(3:29)
Total	13	9:44:47	44.33		71.35		236	14 /	16c	87%
[1-5]	11	8:34:47

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Saturday Sep 25, 2010 #

Event: Hammond Pond

Note

A year today I was on a plane heading to Sydney via Perth for WMOC. A few fond memories of that trip.

Blue Mountains Sunset

Clandulla Long Final

C • WMOC 4

11 AM

Jogging warm up/down 14:00 [2] 2.5 km (5:36 / km)

Before and after- was perspiring heavily before start of O.

Orienteering race 26:37 [4] **** 3.0 km (8:52 / km) +105m 7:33 / km
spiked:14/16c

Hot (85) humid conditions for fall day and certainly was tiring at end. Had Jeff Shapiro shadowing me. Had good map contact pretty much all the way and was able to keep in the zone and not be aware of Jeff. Had the added incentive of chasing down Ed on the final sprint in. Pretty clean run with about 45-50sec loses due to route choice/line errors/variances. Will check FR later- estimate 3.3k actual distance covered. QR below- although forgot to start FR at start!

Green - Splits

Friday Sep 24, 2010 #

7 AM

Walking 35:00 [1] 3.6 km (9:43 / km)
(rest day)

Longer walk this am- down through Harvard / Mass Ave.
Company volunteer day on the banks of the Charles- apparently power tools may be employed :-)

12 PM

Spadework (strength) 1:30:00 [1]

Shovelling dirt from pathway along Charles river- honest labor.

Thursday Sep 23, 2010 #

Walking 20:00 [1] 2.0 km (10:00 / km)

Legs a bit stiff today but loosened up with walking- track intervals later

12 PM

Jogging warm up/down 23:00 [2] 4.0 km (5:45 / km)

Before and after track

Track intervals 6:57 2.0 km (3:29 / km)

Plan was 6x400m at mile pace (circa 5:30) with 200m walk/jog between. Did 5- legs felt tired from yesterday's strength work, hams started to tighten, so discretion won out and I bailed at 5. Good consistent pace and didn't feel overdone ie not forced.
1:25
1:23
1:23
1:22
1:24

Wednesday Sep 22, 2010 #

7 AM

Walking 19:00 [1] 2.0 km (9:30 / km)

Cannot complain about this weather :-0

12 PM

Strength (strength) 30:00 [3]

legs and core - increasing to 3x15-20

Spin (spin hill interval) 30:00 [3] 9.2 mi (3:16 / mi)

Warm u/d and 12x1min work with 1 min rest - mod effort

Tuesday Sep 21, 2010 #

3 PM

Jogging warm up/down 8:43 [2] 1.61 km (5:25 / km) +7m 5:18 / km

Had to catch up on some serious reading at home- so took the opportunity to get out to GB (also to thank Steve Carlin the ranger). Anyhow Tues is threshold day. Lantern loop w/u before tempo. Beautiful out +++++

Running tempo (XC course) 20:59 5.0 km (4:12 / km) +28m 4:05 / km

Kept even pace without pushing too hard on first half and held form well on second. Splits were 10:32 and 10:28 (have run last half as TT in 10 dead). Good solid effort but not overtaxing. NB Garmin measures short- O map and bike concur on 5k length.

Jogging warm up/down 8:31 [2] 1.61 km (5:17 / km) +6m 5:11 / km

Back around lantern loop as w/d- was tempted to move Sunday's decoy rock a few more meters to north-west to be outside of machinery control circle - but left ISQ :-)

4 PM

Stretching 10:00 [0]

Legs mostly

7 PM

Massage 1:00:00 [0]

no real issues

Monday Sep 20, 2010 #

7 AM

Walking 22:00 [1] 2.0 km (11:00 / km)

beaut day

12 PM

Strength (spin) 25:00 [2] 8.9 mi (2:49 / mi)

Easy/mod effort

Strength (strength) 30:00 [3]

Arms and core 3x12-15. Solid effort.

Sunday Sep 19, 2010 #

Event: Great Brook State Farm

7 AM

Orienteering (control setting) 1:45:00 [2] 12.9 km (8:08 / km) +90m 7:52 / km

Out early to put out all the e punch boxes and remaining stands. Covered a fair bit of ground during the day and also on pickup.
Estimated around 200 participants- (235 maps printed- about 10 left).
No glitches on W, Y, O courses other than running out of pre-print Or course maps.
Sprints had around 20-25 each. fastest times very close to par (14 mins for sprint 1 and 17 mins for sprint 2) - and my rogue/decoy control only got one notable scalp! Seemed to be well received and worth additional hassle of remote start (most significant feedback was one circle a few millimeters off and a couple of legs on s1 were spectator in nature) to reduce dead running.
MD/CS dual roles today - appreciated all the help for what is probably the busiest NEOC event of the year (bar the A meet) however now I'm worn out and in need of a nice cold beer :-)

C • Decoy control... 5

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