Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 7 days ending Nov 28, 2011:

activity	#	time	miles		km		+m
Walking	6	2:35:00	8.7	(17:49)	14.0	(11:04)
Soccer	1	1:30:00	4.97	(18:06)	8.0	(11:15)
Strength	2	1:05:00
Orienteering	1	56:55	4.38	(13:00)	7.05	(8:04)	105
Jogging	2	56:37	6.46	(8:46)	10.4	(5:27)	45
Stretching	2	45:00
Spin	2	37:15	10.56	(3:32)	17.0	(2:11)
Running	1	11:30	1.86	(6:10)	3.0	(3:50)
Total	7	8:37:17	36.94		59.45		150
[1-5]	7	7:52:17

2:06

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» now

Monday Nov 28, 2011 #

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

Borderline aerobic- legs feeling some unaccustomed muscles from once a year soccer. Surprisingly error free O run yesterday, largely due to not feeling a need for speed :-)

Spin warm up/down 17:15 [2] 8.0 km (2:09 / km)

Easy effort- DOMS in medial-distal hamstrings-heads of semimembranosus / tedinosus muscles and also bilateral adductor gracilii.

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

Spare the legs day- but flogged everything else

Note

PFW STM
M spin
T track
W KAS
Th Tempo
F rest
S run

.. and now tracking the BPI

Stretching 30:00 [0]

Heated pad to soften up hams and adductors then work with stick to ease out some knots. Felt good afterwards.

Sunday Nov 27, 2011 #

Event: NEOC: Harold Parker

Orienteering race (HP green) 56:55 7.05 km (8:04 / km) +105m 7:31 / km

Pleasantly surprised by area and map, although dense white pines much in evidence- trail route choice options predominated and several new trails meant staying confident with distance/direction. legs tired from yesterday so steady run - no major errors although was confused around control 1 - trails? "Caught" up to Ernst who was running red on way to #9 - last 2 controls common- and held off for the sprint in. Sl=5.5k

C • Pretty 3

Green - Splits

Saturday Nov 26, 2011 #

Walking 36:00 [1] 3.0 km (12:00 / km)

GB XC trails- mucho smells and still a lot of debris.

Soccer 1:30:00 [3] 8.0 km (11:15 / km)

Annual post-Thanksgiving game in Carlisle and survived a third year of this.
Stats - 1 bruise to right foot but no other injuries, 4 goals, 3 assists and 2 on the woodwork. Nice speed on the wing and x-talon 212s did the trick but had little upper foot protection. Distance a guess and taken from last year when I had garmin on.

Friday Nov 25, 2011 #

Walking 27:00 [1] 2.5 km (10:48 / km)

frosty again but didnt feel cold
VJ=52cm

Jogging 31:37 6.4 km (4:56 / km) +45m 4:46 / km

Back to GBF for an easy/mod run- first time in a long time there

Thursday Nov 24, 2011 #

Walking 27:00 [1] 2.5 km (10:48 / km)
(rest day)

Frosty T-day walk with pepperoni treats - yum
Maybe run to make room for Turkey

Wednesday Nov 23, 2011 #

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

Very wet and reminiscent of SF this am.

Spin warm up/down 20:00 [2] 9.0 km (2:13 / km)

NE fall spin

Strength (arms and core) 35:00 [3]

3x15 routine

Tuesday Nov 22, 2011 #

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

First frost of fall?

Jogging warm up/down 25:00 [2] 4.0 km (6:15 / km)

Before and after intervals

Running intervals (treadmill) 11:30 3.0 km (3:50 / km)

Had originally planned a speed rep wo today with 500,400,300,200,100 down ladder @ 800 RP but legs felt a bit tired from weekend and didn't want to risk injury. So longer interval day with 5x600m at I pace = 3:50/k = 2:18 per 6 with 200 recovery in 1:40 and starting each int every 4 mins (the beauty of a treadmill is it makes you disciplined about pace and time).
First one 2:20 then 2:18s for next 3 and 2:15 for last.

Stretching 15:00 [0]

Good going over the legs with stick and roller.

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