Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 7 days ending May 21, 2011:

activity

time

miles

Walking

3:46:00

12.86

(17:34)

20.7

(10:55)

Jogging

1:43:50

11.0

(9:26)

17.7

(5:52)

Orienteering

1:08:22

6.46

(10:35)

10.4

(6:34)

205

8 /

10c

80%

Strength

1:00:00

Stretching

38:00

Spin

32:00

9.32

(3:26)

15.0

(2:08)

Running

10:00

1.99

(5:02)

3.2

(3:08)

Total

8:58:12

41.63

67.0

205

8 /

10c

80%

[1-5]

8:20:12

averages - weight:61.8kg

2:15

0:00

» now

Saturday May 21, 2011 #

Event: Beaver Brook

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

Doggy outing, then off to Beaver Brook for UNO event.

Jogging warm up/down 7:00 [2] 1.1 km (6:22 / km)

Quick warm up and stretch. Legs tired today.

10 AM

Orienteering race (Beaver Brook Green) 47:32 **** 6.03 km (7:53 / km) +202m 6:45 / km
spiked:8/10c

Starting from Brown Lane barn- nice course a with some good technical challenges and route choices. Legs were tired and so took it steady. Plan for today was to focus on simplification and contour reading. Worked well and consequently had my cleanest run at BB- maybe 30sec dropped due to hesitancies, all within control circle. Control 3 was slightly misplaced due to all the ground water swelling the size of the pond and blurring into nearby swamp. Straight line 5.1k and with fresh legs would have seen sub 45.

C • Beaver Brook 2

Green - Splits

Friday May 20, 2011 #

Note

Just a note on the 2011 CSU park o series and appreciation to the organizers and course setters. Some neat courses and updated maps-thank you CSU!

Walking 21:00 [1] 2.0 km (10:30 / km)
weight:61.5kg (rest day)

And the weather report is still......blah
Oh well :-(

Spin warm up/down 12:00 [1] 5.0 km (2:24 / km)

Before stretching just to warm muscles

Stretching 20:00 [0]

legs with roller stick, static and dynamic stretching

Thursday May 19, 2011 #

Event: CSU Park-O: Esplanade

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

And the weather report for today is....

Jogging warm up/down 10:00 [2] 1.6 km (6:15 / km)

Quick warm up with drills and stretching before park O

6 PM

Orienteering race (Esplanade park O) 20:50 4.37 km (4:46 / km) +3m 4:45 / km

Neat urban sprint course by Giovanni at the Esplanade- the weather gods were kind to us as it stopped raining around 6.30. A runner's course with straight line 3.9km with 22 controls. Steady effort and 2 small errors at end overshoot and hesitation worth 15 seconds- although punching technique sucks and probably accounts for 5 secs per control x 22 = 1 min 50, so with epunch probably around 19. Ross in 19:26 tonite so only 1;24 off :-)
Enjoyed this one.
http://csu.attackpoint.com/csu/results.aspx?course...

C • Urban sprint 4

Sprint - Splits

Wednesday May 18, 2011 #

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

More blah

Jogging warm up/down (treadmill) 20:00 [2] 3.6 km (5:33 / km)

plus some strides thrown in to loosen up

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

3x15 plus plank variations

Note

A new toy an ipad has just fallen into my hands-just the thing for doing AP on the move :-)

Tuesday May 17, 2011 #

Walking 22:00 [1] 2.1 km (10:29 / km)
weight:62kg

Blah blah blah - weather

Jogging warm up/down (treadmill) 30:00 [2] 5.0 km (6:00 / km)

Stayed indoors and no time to get to track. With strides 2x4 x100m before intervals.

Running intervals (treadmill) 10:00 3.2 km (3:07 / km)

10x1min at around 5 min/ml with 1min jog recovery. Felt good and could have done more

Monday May 16, 2011 #

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

Legs still feel OK- more stretching today however. Damp out

Spin warm up/down 20:00 [2] 10.0 km (2:00 / km)

Warming up the legs then som stretching

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

Std routine, 3x15 plus hams and planks

Sunday May 15, 2011 #

Event: Billygoat Run

Walking 36:00 [1] 3.2 km (11:15 / km)

Mozzies galore today- legs good- may do 5k later as Roz thinks she should try one.

Walking 45:00 [1] 4.0 km (11:15 / km)

Bailed on the 5k, went instead to explore Fruitlands- a touch of transcendental meandering - and got caught in significant downpour. Nice woods, interesting history.

Jogging (treadmill) 36:50 6.4 km (5:45 / km)

No let up in rain so resorted to TM inside accompanied by Masterpiece classic. Easy effort with a little ramp up at end.

Stretching 18:00 [0]

Working the legs

Note

Signed up for the Concord Adrian Martinez Classic masters mile June 17
Sadly will miss Mass Senior Games- May 22

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