Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 7 days ending Nov 12, 2011:

activity

time

miles

Walking

2:10:00

7.52

(17:17)

12.1

(10:45)

Orienteering

2:01:50

7.63

(15:59)

12.27

(9:56)

244

17 /

19c

89%

Strength

1:15:00

Massage

1:00:00

Jogging

52:00

5.1

(10:12)

8.2

(6:20)

Spin

27:20

7.97

(3:26)

12.82

(2:08)

Running

20:00

2.7

(7:24)

4.35

(4:36)

Stretching

15:00

Track

1:58

0.5

(3:57)

0.8

(2:28)

Total

8:23:08

31.41

50.54

244

17 /

19c

89%

[1-5]

7:08:08

2:08

0:00

» now

Saturday Nov 12, 2011 #

Event: NEOC: Breakheart

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

Chilly out

11 AM

Orienteering race 1:09:39 **** 7.37 km (9:27 / km) +244m 8:06 / km
spiked:17/19c

Another day of fatigue and mental tiredness, showing itself at end of run today - classic miss at #17 by 10m on a simple control- low visibility- refound 5 mins later - oh well!. Anyhow nice day out if a tad cool. Intelligent course set by Lori and sgb. SL =5.9k

Green - Splits

Friday Nov 11, 2011 #

Walking 16:00 [1] 1.6 km (10:00 / km)
(rest day)

Ambling along

Thursday Nov 10, 2011 #

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

Another mild morning. Legs tired but not sore.

Jogging warm up/down (treadmill) 21:00 [2] 3.2 km (6:34 / km)

1 mile before and 1 after. Streets of Venice :-) courtesy of virtual reality.

Running tempo 20:00 4.35 km (4:36 / km)

4x4 mins at Tpace (4:10/k) with 4 x1min jog recovery. Legs tired at beginning but loosened up nicely. 3 solid sessions in a row this week and rest tomorrow (bit of core)

Wednesday Nov 9, 2011 #

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

A tad jaded this am

Spin warm up/down 13:50 [2] 6.42 km (2:09 / km)

Pre workout

Strength (arms, legs and core) 45:00 [3]

Another pretty intense session combining cardio with compound movements With weights (50lb) eg curl to squat to press to squat and calf raise and lotsa sprinting / jumping about. Feeling the burn.

Tuesday Nov 8, 2011 #

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

Another beautiful morning.

Note

PFW, track today- pure speed (100s) - looks like nice enough to be outside "one more time"
Wed kick ass leg session with Gary
Thursday longer intervals 800-1000
Fri rest
PFM- Nov - one speed session a week and one longer intervals or tempo pace per week plus maintenance running - 1 longer run or O if possible.

Jogging warm up/down 31:00 [2] 5.0 km (6:12 / km)

before and after track plus 4x50m strides and drills

Track intervals (MIT outdoor) 1:58 0.8 km (2:27 / km)

Speed work - plan was 8x100m at 90-95%, standing start, accelerate to 60m then cruise. Beautiful warm day, wore racing flats. 100m walk recovery (1:15 ish) between and no noticeable lactate build up - so could have done more. Last one at 95% and no cruise. Went as follows:
15.2
15.3
15.0
14.9
15.1
14.6
14.3
13.6
Avg per 100 = 14.75
Am thinking a sub 60 400 is on the cards this season.

C • Sub 60 6

Stretching 15:00 [0]

With roller and stick

Massage 1:00:00 [0]

Monthly tune up- legs good alround - much needed de-stressing.

Monday Nov 7, 2011 #

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

fresh, brisk and daylight!

Spin warm up/down 13:30 [2] 6.4 km (2:07 / km)

Rolling hills

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

3x15 routine

Note

Preliminary indoor track sched- BU mini meets Dec 17, 24, 31. Not so far off.

Sunday Nov 6, 2011 #

Event: NEOC: Needham Town Forest

Orienteering race (Brown) 52:11 [3] 4.9 km (10:39 / km)

Needed a break from the conference so headed out early to Needham. Brain and body fatigue (late night) in evidence so elected to run down on brown. despite a steady ambling pace still had a lot of trouble reading map detail due to print quality and under-mapping of features and managed to squander 9 mins mostly getting tangled up in green. Despite sub par orienteering had fun in the woods largely due to Jeff S's intelligent course design and after the welcome break headed back to Hynes. Distance from old method as FR kaput- not able to charge battery.

C • FP kaput 3

Brown - Splits

« Earlier | Later »