Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 7 days ending May 12, 2011:

	activity	#	time	miles		km		+m
	Walking	6	2:16:00	8.02	(16:58)	12.9	(10:33)
	Orienteering	3	2:07:35	11.45	(11:09)	18.42	(6:56)	345	37 /	44c	84%
	Massage	1	1:00:00
	Strength	2	1:00:00
	Jogging	4	48:42	5.18	(9:24)	8.33	(5:51)	4
	Spin	2	41:00	13.67	(3:00)	22.0	(1:52)
	Track	1	6:38	1.24	(5:20)	2.0	(3:19)
	Total	10	7:59:55	39.55		63.65		349	37 /	44c	84%
	[1-5]	9	6:59:55
averages - weight:62kg

1:55

0:00

» now

Thursday May 12, 2011 #

Event: CSU Park-O: Pine Banks

Note
weight:62kg

Long work day today- BOD stuff- hopefully enough mental energy for O later- we will see

Jogging warm up/down 7:00 [2] 1.2 km (5:50 / km)

Strides and drills included before O

Walking 15:00 [1] 1.5 km (10:00 / km)

6 PM

Orienteering race 22:34 [4] *** 3.04 km (7:26 / km) +105m 6:20 / km
spiked:10/12c

Sprint at Pine Banks- a little gem of area that I had not been to before. Nice course set by Brendan. Brain and body reasonably willing which was surprising. A few bobbles in the control circle and one suboptimal route choice- so about 1:30 dropped today.

Advanced - Splits

Wednesday May 11, 2011 #

Walking 30:00 [1] 2.9 km (10:21 / km)

Blah- March-like weather

Spin warm up/down 20:00 [2] 12.0 km (1:40 / km)

Before core

Strength (legs and core) 30:00 [3]

Squats, hams etc 3x15

Tuesday May 10, 2011 #

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

Cool, breezy and foreboding cloud- promise of rain- track?

Jogging warm up/down 29:00 [2] 5.0 km (5:48 / km)

Before and after track plus stretching, drills and 2 sets 4x50m strides

Track intervals (MIT indoor) 6:38 2.0 km (3:19 / km)

Wimped out of outdoors- cool blowy and drizzly- however addiction to track ensured workout! Plan was for less volume this week ahead of races on we- 800, 600, 400, 200 around 85-90%. 200 walk recovery between. Legs felt good and moving well - no wind so even splits throughout!. Went as follows:
2:54 (comfortable)
2:00 (harder)
1:13 (hard)
31.9 (fluid finish)
Good workout and optimistic about bettering last years race times (1/4,1/2, 1m, 63, 2:28 and 5:48)

7 PM

Massage 1:00:00 [0]

Monthly tune up- all cylinders firing

Monday May 9, 2011 #

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

Very nice out

Spin warm up/down 21:00 [2] 10.0 km (2:06 / km)

before core

Strength (arms and core) 30:00 [3]

Good workout- usual stuff. Rollouts to do at home later.

Sunday May 8, 2011 #

Event: NEOC: Hale Reservation/Powissett Peak

Note

Have entered for 800/1500 in the greater Boston Senior Games next Sat May 14th (over 50's event under auspices of Elderly Commission!).

Note

When you are that large.......

dancing lessons are de rigeur!

C • And a proposed caption: 2

10 AM

Jogging warm up/down 6:30 [2] 1.1 km (5:55 / km)

before O

Orienteering race (Powissett green) 52:15 **** 7.29 km (7:10 / km) +118m 6:38 / km
spiked:9/13c

Legs were tired and green seemed a good compromise today. Nice course set by Jeff. Aim was to work on rough compass, focus on contours and control flow. Unfortunately not a clean run- 2 minutes with trail confusion on way to #3 (unnecessary extra 300m and time loss incurred - aagh), stayed too high on ridges on way to 5 and 6 (should have angled down sooner) and 7 got into a large unmarked depression before the designated control site- rest OK execution and route choice but about 4 mins dropped and tp got me by 2. Straight line 5.4.

Green - Splits

Saturday May 7, 2011 #

Event: NEOC: Estabrook Woods

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

pleasant morning- no sign of rain to come

10 AM

Jogging warm up/down 6:12 [2] 1.03 km (6:00 / km) +4m 5:53 / km

Plus some drills and stretching

Orienteering race (Estabrook green) 34:49 *** 5.04 km (6:54 / km) +88m 6:21 / km
spiked:9/10c

Woods surprisingly open and fast today - should have done Red! Sprint like course with macro orienteering. Decent run- off line too high on 2 to 3, confused out of 3 by new trail so changed my mind on micro choice to main trail and inefficient execution 5 to 6 - so about 90secs dropped. Straight line 4.4k

Orienteering race (Estabrook yellow) 17:57 [4] *** 3.05 km (5:53 / km) +34m 5:34 / km
spiked:9/9c

Sprint training! Feeling 'guilty' that I didn't run red, then saw Ali who persuaded to run yellow. Legs OK. Maybe dropped 15-20 sec with bad exit direction on 1, hesitations/offline ( 2-3 ) and then 10 sec elsewhere- runners course. Straight line 2.9k

Yellow - Splits

Green - Splits

Friday May 6, 2011 #

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

Smelling the roses day

C • Roses day 2

« Earlier | Later »