Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 7 days ending Apr 21, 2011:

activity	#	time	miles		km		+m
Walking	7	4:20:00	13.17	(19:44)	21.2	(12:16)
Orienteering	3	2:15:09	11.72	(11:32)	18.86	(7:10)	374	32 /	35c	91%
Jogging	4	1:33:06	10.7	(8:42)	17.21	(5:25)	389
Dancing	1	1:00:00
Strength	2	45:00
Spin	1	25:00	8.64	(2:54)	13.9	(1:48)
Stretching	3	25:00
Track	1	5:51	1.24	(4:42)	2.0	(2:56)
Total	12	10:49:06	45.47		73.17		763	32 /	35c	91%
[1-5]	10	10:24:05

2:41

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Thursday Apr 21, 2011 #

Event: CSU Park-O #1: Danehy Park

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

Sunny?

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

Mile before and after, including 4x50m strides- cold and blustery

Orienteering race (Danehy Park O) 26:09 [4] *** 5.4 km (4:51 / km)
spiked:17/17c

CSU park O- put out a decent effort and just on 2 minutes off Ross with 24:02 - nominal distance 4km although map scale a tad off- suspect 4.2k straight line with lots of traps with uncrossable fences meaning dog legs and go arounds. Fun course though thanks to Michael Commons.

C • On opportunity, 2

Long sprint - Splits

Wednesday Apr 20, 2011 #

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

Blustery but rain held off

Note

A day after the "record breaking" Boston, one of the all time greats, Grete Waitz dies at 57 (9 times NYC winner)- there are good genes and not so good genes.
http://marathon.blogs.nytimes.com/2011/04/19/tell-...

Spin warm up/down 25:00 [2] 13.9 km (1:48 / km)

Before strength

Strength 30:00 [3]

Arms, legs and core 3x12-15

Stretching 10:00 [0]

Legs and back

Tuesday Apr 19, 2011 #

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

Mizzly out

Jogging warm up/down 29:00 [1] 5.0 km (5:48 / km)

before and after track with 2 sets 4x50m strides

Track intervals (indoor MIT) 5:51 2.0 km (2:56 / km)

Went indoors because of the rain/cool temps. Plan was 1 set of 10x200m with 100m walk recovery - went as follows:
35.2, 35.8, 35.7, 35.1, 35.5, 35.5,35.1, 35.2, 34.4, 33.5 (avg=35.1)
Smooth and controlled but tough at end.
[Mar 15 in 2 sets of 5 avg = 35.5]

Monday Apr 18, 2011 #

Note
(rest day)

Another cup of coffee, do the NYT crossword, tune into the Marathon coverage - a morning of leisure. Maybe short run later.....
New target- Nolan Shaheed first 60 year old to run under 2:10 for 800m with new WR and a 62 sec final lap!
http://masterstrack.com/

C • Race 2

Walking 26:00 [1] 2.4 km (10:50 / km)

Biz like walk today- cool but sunny

Note

Incredible finishes in both mens and womens marathons today, dukiing it out in the final 600m. New WR time 2:03:1 (but not eligible for WR) and Ryan Hall 2:04 AR. Davila US 2nd women - big day for USA. Exciting and inspiring to watch!

Stretching 5:00 [0]

Foam roller on legs which felt good

1 PM

Orienteering (terrain/map run) 23:25 [2] ** 3.5 km (6:41 / km) +48m 6:16 / km

A nice relaxed/easy outing on my own "secret" little O map of Carlisle Pines - soft springy piney surface like a mattress in places

Sunday Apr 17, 2011 #

Dancing (aerobics) 1:00:00 [1]

Patriot's Ball and my legs are shot- however the A meet piggy bank has been adequately topped up :-) And yes we had fun - joined in the Grand March, sang God Bless America (always a tear jerker for me) but balked at meeting Dr Sam Prescott at midnight ( it was raining). Fife and Drum band was spectacular and as scary as the All Blacks Maori Haka before a Rugby game against the Wallabies. Anyhow the Bwitish Regulars are coming - God help them! fortunately the police presence at the door was only checking for booze not prior citizenship status- whew! Some great costumes on display.
Scenes from Concord PB 2011
My oh my

Awakening the militia

Charge!

Did you say the Regulars are coming?

Maybe- but at least the Pullmans made it!

C • Looks like a lot of fun 2

9 AM

Walking (dog training) 45:00 [1] 3.6 km (12:30 / km)

Working on long leash recall at GBF as a prelude to letting them run free.

10 AM

Jogging (trail) 46:05 9.0 km (5:07 / km) +63m 4:57 / km

From GBF to pick up at Bog- aimed for 8 km and rounded out to 9. Quick stretch break at 5.5k as legs felt tight . Cold wind blowing.

11 AM

Stretching 10:00 [0]

Foam roller on hams, quads and calfs

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

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