Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 7 days ending Apr 16, 2011:

	activity	#	time	miles		km		+m
	Walking	7	4:25:00	13.67	(19:23)	22.0	(12:03)
	Orienteering	2	2:11:00	11.41	(11:29)	18.36	(7:08)	326	33 /	38c	86%
	Jogging	5	1:14:31	8.21	(9:05)	13.21	(5:38)	326
	Strength	3	1:12:00
	Massage	1	1:00:00
	Spin	1	25:00	7.64	(3:16)	12.3	(2:02)
	Running	1	12:11	1.99	(6:08)	3.2	(3:48)
	Track	1	7:43	1.49	(5:10)	2.4	(3:13)
	Total	8	10:47:25	44.41		71.47		652	33 /	38c	86%
	[1-5]	7	9:47:24
averages - weight:62.3kg

2:41

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» now

Saturday Apr 16, 2011 #

Orienteering (Rocky Woods red) 1:25:35 [3] **** 9.96 km (8:36 / km) +326m 7:23 / km
spiked:15/18c

Got out early before Scout O to run Rocky Woods course ala Ian S from early April that I missed due to FP - nominal dist 8.3k. Legs tired and body took a while to warm up (twas cold out this am) as did brain in fact. So trotted round, generally OK- spent some time getting to 1 (bad line) and then confirming right reentrant, was somewhat confused around 7 having lost glasses in a fall in marsh east of 6 (found fortunately), then stupid route choice from 17 to 18 - should have stuck to trail!. Having trouble with Garmin transfer and will try and get onto QR for further analysis. All told a tiring run, but map contact reasonable and noted many areas of suboptimal mapping of rocks etc. Interesting course with a number of good route choice elements. Under race conditions without the errors probably sub 80.

Walking (Hale Reservation Socut O) 48:00 [1] 2.0 km (24:00 / km)

Annual spring scout O, always like to do these as this is how I got started with maps and stuff. Young group new to O so we took our time on a white course.

Walking 28:00 [1] 2.4 km (11:40 / km)

Doggie outing - thought I was done for the day only be informed that my presence is required as spouse companion for the annual Concord Patriots Ball- AND apparently I have to dress up.

C • Ball 2

8 AM

Jogging 1 [0] 0.01 km (1:40 / km) +326m 1 / km

Note

Splits to 16 (which I entered as a rr for comparison) and GPX suggest that I was 100m short of correct boulder at 15 - anyhow found a nice 1.5m boulder that looked right and which appears to be unmapped. Split to 8 is off because I looped around 7 to confirm location. How nice to have tapes or flags out in the woods to confirm destination :-)

Red - Splits

Friday Apr 15, 2011 #

Walking 24:00 [1] 2.4 km (10:00 / km)
(rest day)

Crisp morn- longer loop through woods

Note

Next chapter in long distance Oing- home visit maybe?
http://www.oceania2011.asn.au/

C • Right 2

Note

Happy Birthday MrD -1 year old with big sis

C • Two beautiful smiles... 3

Walking 27:00 [1] 2.4 km (11:15 / km)

PM outing as birthday treat.

Strength (core) 15:00 [1]

Planks, rollouts, bird dogs etc

Thursday Apr 14, 2011 #

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

Something about weather and mood comes to mind this fine spring morning

Jogging warm up/down 18:00 [2] 3.2 km (5:37 / km)

1 mile before and 1 after with 4x50m strides 2 sets

Running intervals (track) 12:11 3.2 km (3:48 / km)

Legs felt tired today and usually a tempo day but couldn't face it mentally. Also too nice outside so headed to track for some long intervals. 4x800m starting every 5 mins with 200m jog/walk between - fair breeze down home straight, so glad to start alternate ones on back 200. Went as follows:
3:07, 3:04, 3:06, 2:54 (avg = 3:03)

Note

First week March same workout indoors without the wind factor, avg was 2:59 with about same effort.

Wednesday Apr 13, 2011 #

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

Weather blah - makes me dream of Florida

Note

A Floridian sunset- yes feeling better already :-)

Spin warm up/down 25:00 [2] 12.3 km (2:02 / km)

After the wash cycle comes the spin cycle- then wringer

Strength 30:00 [3]

legs and core 3x12-15

Tuesday Apr 12, 2011 #

Walking 19:00 [1] 2.0 km (9:30 / km)
weight:62.3kg

Another quick jaunt- much tree debris down this am.
Hope fully time for track today
Weight steady at 137#

Jogging warm up/down 28:00 [2] 5.0 km (5:36 / km)

before and after track with 2 sets 4x50m strides (one faster set before and and one after)

Track intervals (MIT) 7:43 2.4 km (3:13 / km)

Plan was 6x400m @ mile pace (5:15-20 target) with 200m recovery walk/jog between. Went as follows:
1:18, 1:19. 1:17, 1:17, 1:16, 1:13 (mean 1:17.2)
Felt controlled and pushed last one just a bit more than prior ones.

Note

Early March same workout avg was 1:18.x

Massage 1:00:00 [0]

Monthly kinks and knots removal

Monday Apr 11, 2011 #

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

Back to the daily grind

Jogging warm up/down 22:30 [2] 4.0 km (5:38 / km)

Before core- nice and easy

Strength 27:00 [3]

Arms and core 3x12-15

Walking 30:00 [1] 2.4 km (12:30 / km)

Evening outing with the doggies - 70 degs out

Sunday Apr 10, 2011 #

Walking 27:00 [1] 2.4 km (11:15 / km)

Specially for Mr D and Miss M who were especially plesasd to see us

Jogging warm up/down 6:00 [1] 1.0 km (6:00 / km)

Before O with some dynamic stretching -warm 60 deg day

Orienteering race (Sprint 2) 21:17 [4] *** 4.0 km (5:19 / km)
spiked:9/10c

Nice course to warm up on at Mine Falls- straight line 3.7k and orange level difficulty but made interesting by course setter Michael C. One 10 sec bobble on top of cliff @7. A runners course and about 3 minutes ahead of Jim A and Alar R. For some reason we all did S2 before S1!. No splits today :-(

Orienteering race (Sprint 1) 24:08 [4] *** 4.4 km (5:29 / km)
spiked:9/10c

Second course with more technical difficulty and route choice. Straight line =3.5 k with more forest running and offline RC than other course. 10 sec bobble at 5 going for larger depression inside power line and on 7-8 went left around trail to avoid uncrossable stream (1.1km) vs right side trail (1km) with longer attack (Jim took this option). Sadly no Garmin today and no splits. Again about 3 minutes ahead of Alar followed by Jim.
Pleasant spring outing, nice courses and event by UNO.

Note

Uploaded GPS tracks from last weekend
http://ocin.org/patspages/gadget/cgi-bin/reitti.cg...

Note

Florida wildlife
Beware sleeping log

Boardwalk birdie

Gulf stream sunset

Reflecting pool

C • Nice photos! 4

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