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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 7 days ending Nov 14, 2010:

activity # timemileskm+m
  Walking5 2:08:00 8.26(15:29) 13.3(9:37)
  Running3 1:55:06 13.11(8:47) 21.1(5:27) 220
  Massage1 1:00:00
  Orienteering1 57:25 3.17(18:07) 5.1(11:15) 2459 /10c90%
  Strength2 55:00
  Spin2 36:30 11.6(3:09) 18.67(1:57)
  Stretching1 10:00
  Swimming1 10:00
  Total7 7:52:01 36.14 58.17 4659 /10c90%
  [1-5]7 6:42:01

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Sunday Nov 14, 2010 #

Event: NEOC: Beech Hill
 

Orienteering race (green) 57:25 [3] *** 5.1 km (11:15 / km) +245m 9:05 / km
spiked:9/10c

Felt very tired after travel and normally should have slept in - had agreed to help TP at his Beech Hill meet , so no reneging on that. Nice day out so glad I got out, but legs were incredibly heavy. Nice course set by Tim, although a lot of deadfall. Decent navigation (2:30 lost) with only one error on route to #7 and could have done a better route choice to #6. Slow (maybe 3-4 mins off regular speed) but had fun anyhow.

Walking (control pick up) 24:00 [1] 2.0 km (12:00 / km)

picked up white/yellow controls

Green - Splits

Saturday Nov 13, 2010 #

Walking 35:00 [1] 4.8 km (7:17 / km)
(rest day)

Nothing like warm dry air. Now off to pack for return flight.

Note

Edison-like moment. Have just invested in compression calf sleeves akin to compression running socks (ala Paula Radcliffe) sans foot- should keep calfs nice and warm and supple

Friday Nov 12, 2010 #

Running (trail) 55:51 [3] 10.1 km (5:32 / km) +220m 4:59 / km

Dreamy Draw Park Phoenix (near Scottsdale), beautiful sunny day mid 50's. 30:48 out and 25:03 back with some good climbes and views. Inspiring scenery -Sagauro's et al and no scorpions. Delightful.

Thursday Nov 11, 2010 #

Running (fartlek) 33:32 intensity: (10:00 @2) + (15:00 @3) + (8:32 @4) 6.0 km (5:35 / km)

After a decent flight to Phoenix a quick outing- felt like a mix of some mod speed work so did 9 work intervals of 1-2 mins duration @ 6:40 min/ml pace. Went OK and not too taxing.

Swimming warm up/down 10:00 [2]

just to loosen up

Stretching 10:00 [0]

worked the legs

Wednesday Nov 10, 2010 #

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

Mizzly and with wind chill

Spin warm up/down (intervals) 21:30 [3] 7.0 mi (3:04 / mi)

Running out of time these days

Strength (strength) 25:00 [3]

legs and core

Tuesday Nov 9, 2010 #

Walking 25:00 [1] 2.4 km (10:25 / km)

At least no rain

Running (treadmill) 25:43 intensity: (18:00 @3) + (7:43 @4) 5.0 km (5:09 / km)

Not much time today- so kind of tempo workout- started slow and increased speed every minute to 7 min/ml pace. All systems AOK.

Massage (sports) 1:00:00 [0]

with a bit of extra attention to the calfs

Monday Nov 8, 2010 #

Walking 23:00 [1] 2.1 km (10:57 / km)

Bitter and wet

Spin warm up/down 15:00 [2] 4.6 mi (3:16 / mi)

before strength

Strength (strength) 30:00 [3]

arms and core 3x12

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