Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 7 days ending Jan 24, 2011:

activity	#	time	miles		km		+m
XC ski	3	3:29:47	26.41	(7:57)	42.5	(4:56)	400
Walking	7	2:55:00	10.25	(17:04)	16.5	(10:36)
Strength	3	1:20:00
Jogging	2	49:35	5.22	(9:30)	8.4	(5:54)	65
Orienteering	1	16:28	2.02	(8:09)	3.25	(5:04)		9 /	9c	100%
Spin	1	15:00	4.04	(3:43)	6.5	(2:18)
Track	1	4:47	0.99	(4:49)	1.6	(2:59)
Total	7	9:10:37	48.93		78.75		465	9 /	9c	100%

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Monday Jan 24, 2011 #

Walking (recovery) 32:00 [1] 3.0 km (10:40 / km)
(rest day)

Post 5 hour flight needed to stretch the legs a bit-- -7F when I left and +70F in Phx on arrival - pleasant enough :-). Eyeing off Camelback Mountain for tomorrow.
Also remembered to sign up for NE Indoor Masters track championship (a tad early in the season) next weekend -800m and LJ!

C • LJ! 2

Sunday Jan 23, 2011 #

Event: NEOC: Weston Ski-O

Note

L&F week 3:
63.5kg
-3kg (6.6lb)
Heading for 4 and managing to stay off the discretionary CHO.
Off to PHX for a couple of days of meetings this coming Monday- so will see if can maintain discipline.

C • PHX 2

XC ski (skate) 52:57 [3] 12.0 km (4:25 / km) +135m 4:11 / km

GBF-tracks were pretty good for skating today - some areas still a little soft but I'll take this any day :-)

Walking 29:00 [1] 2.5 km (11:36 / km)

Wind chill picking up

XC ski warm up/down (skate) 20:00 [2] 4.5 km (4:27 / km)

Before and after Ski O at Weston - trails fast (LF6 on)

Orienteering race (ski-O) 16:28 *** 3.25 km (5:04 / km)
spiked:9/9c

Short course at Weston courtesy of Ed D . Legs were tired and arrived late on in day so opted for shorter course (aka sprint). Nice skiing- blue skies but frigid temps, so hands cold and so continually fumbled e punch which I wore round my neck (didn't want to lose it!)- good for a minute rigth there :-). Spiked all 9 -meaning I didn't over-ski any:-) although it was technically "easy". Nice day out and ready for Ros to return from her girls only jaunt from NYC tonite.

C • Easy course 3

Beginner - Splits

Saturday Jan 22, 2011 #

XC ski (skate) 1:32:48 18.0 km (5:09 / km) +210m 4:52 / km

Oh what a beautiful morning, oh what a beautiful day....... So the song goes and with sunshine and fresh snow it doesn't get much better than this in a NE winter.
Round GB twice- all trails skied in cruise mode. Had blue wax on, could have had a layer of green on top as single digit temps when I started- but alas had none in my minimalist wax box.

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

Still quite sunny out around 4pm

Friday Jan 21, 2011 #

Walking 28:00 [1] 2.5 km (11:12 / km)
(rest day)

Another fall of snow

Strength 15:00 [1]

Shoveling, but light and fluffy so not much effort.

Thursday Jan 20, 2011 #

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

Manged to clean off the driveway which doubled as an Olympic luge run yesterday. Ros also yielded ultimate power with Carlisle PWD and persuaded them to come and plow (sp. plough) our street which was a dangerous mess- she did have to do it through the nice police officer though (and yes we still have a police force in Carlisle!)

C • PWD... 6

Jogging warm up/down 11:00 [1] 1.8 km (6:07 / km)

Before track, plus 5x40m wind sprints and stretching

Track (indoor) 4:47 1.6 km (2:59 / km)

MV workout for week was 3-4x300m hard with complete rest between- good for a 400m workout. So I modified to an 800m speed test. 300,300,200 at race pace with 100m walks between (1:30) then complete rest and repeat set. Target pace was 36 sec/200m. First set just a few seconds off, but got better and second very much in the groove for a 2:24 target. Felt pretty darn good at end and no injuries!
56
55
35
(2:26)
9 min walk /stretch rest
54
53
34
(2:21)

Jogging warm up/down 9:30 [1] 1.6 km (5:56 / km)

Bit of stretching and back to work