Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 7 days ending May 26, 2013:

activity	#	time	miles		km		+m
Walking	7	2:54:31	10.31	(16:55)	16.6	(10:31)
Jogging	4	1:22:28	9.63	(8:34)	15.5	(5:19)	90
Strength	2	50:01
Stretching	4	40:00
Drills	2	20:30	1.37	(15:00)	2.2	(9:19)
Running	1	5:35	1.12	(5:00)	1.8	(3:06)
Track	1	2:43	0.62	(4:22)	1.0	(2:43)
Total	8	6:15:48	23.05		37.1		90
[1-5]	8	5:35:47

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Sunday May 26, 2013 #

Jogging warm up/down 9:40 [2] 1.75 km (5:31 / km)

Easy before intervals.

Drills 10:15 [1] 1.0 km (10:15 / km)

A skips,b skips, hi knees, butt kicks, Carioca r and l, backwards running, then 6x 50m wind sprints.

Stretching 10:00 [0]

Static and dynamic , legs and hips.

Track 2:43 1.0 km (2:43 / km)

Originally planned to do the 600, 300 test, however conditions were poor (temps cool low 50s and strong breeze) and not super energetic, so elected for the 4,3,2,1 speed ladder at 90% effort (800m pace) with mod rest/recovery (walk) between. Went as follows:
68.9 (3mins)
49.8 (3 mins)
31.9 (3mins)
15.1 (eased up on this one as right ham was tightening up: stopped in time!)
Hard work into the wind down home straight worth a sec at least. Should have worn tights.

Walking warm up/down 7:30 [1] 0.8 km (9:22 / km)

Walk/ slow jog.

Jogging 4:45 [2] 0.8 km (5:56 / km)

And a bit to finish.

8 AM

Walking 27:00 [1] 2.4 km (11:15 / km)

So so day in the making.

C • Who is 'BP without the date... 4

400, 300, 200, 100 - Splits

Saturday May 25, 2013 #

Event: The Black River Navigation Challenge

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

Allergens overcame host today. Felt sluggish and slept a lot, with no motivation to get out: improved with anti-his on board.

Note

Postponing TTs for another day. Weather not great anyhow.

Friday May 24, 2013 #

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

Exploring the Skyway before a DT meeting.

Walking 30:31 [1] 3.0 km (10:10 / km)
(rest day)

Exploring connecting trails in French. Legs nice and loose.

Thursday May 23, 2013 #

Note

Finally the sun is out and temps are pleasant. So, planning for another speed session this week, likely back to back 600, 300 TTs (targetting 1:44 and 48) with 5 min recovery between. But dont want to overdo it - injury awareness!!- so trail run tonite, and speed session Saturday. Toying with a 5k race as well.

C • Brian Kraft 5K on monday!..... 2

Walking 24:00 [1] 2.5 km (9:36 / km)

Suny outing - nice!

Jogging (Trail) 33:13 6.4 km (5:11 / km) +90m 4:51 / km

Four miles through French- trails a bit muddy in places. Pleasant evening and temps for a recovery ish run.

Stretching 10:00 [0]

Legs (fairly stiff from last nights squats) with roller.

Wednesday May 22, 2013 #

Jogging warm up/down (Indoor) 15:20 [2] 3.2 km (4:47 / km)

Progression w/u with 12x50m strides

Stretching 10:00 [0]

Roller and trainer assisted

Strength 50:00 [3]

3x10 sets of cleans, box jumps, rows, squats (140#), shoulders, arms, lats.

Tuesday May 21, 2013 #

Jogging warm up/down (Indoor) 10:00 [2] 1.75 km (5:43 / km)

Didn't feel super spiritedly after work but decided some speed work would be a good stress anti-dote and indeed it was. 10,10,10 mins of warm up, drills and stretching then long speed intervals. Weather was crap so indoors it was.

Drills warm up/down 10:15 [2] 1.2 km (8:32 / km)

Skips, high knees, butt kicks, Carioca, backwards running, then 8x50m strides

Stretching 10:00 [0]

Legs, dynamic and static.

Running intervals 5:35 1.8 km (3:06 / km)

Plan was 5x300m at mile pace (85-90% but not over cranking it; target <60secs) with 200m recovery between (1:35 ish) Felt good so added one more ending up around 5 min/mile. Went as follows:
58, 57, 56, 55, 55, 54

C • how would you do 300's w 20... 4

Jogging warm up/down 9:30 [2] 1.6 km (5:56 / km)

Winding down

Walking 10:30 [1] 1.0 km (10:30 / km)

And a bit more to finish

Monday May 20, 2013 #

Note
(rest day)

Slo to go today.
Useful to look back on a training log and see patterns. One for me is hectic travel, usually transatlantic, resulting in mental and physical fatigue/ disconnects. Last week was similiar and did not take a body break- aka rest day - hence today, other than the usual power walk, will be a rest day.
Oh yeah, first year anniversay today for being in MN. Noticeably, being out of NE for this time and more complex terrian, has certainly resulted in a degradation in my orienteering skills / performance; interesting to note.

Walking 26:00 [1] 2.5 km (10:24 / km)

Between rain showers - ponds are full!

Strength (Vertical jump) 1 [0]

So with all the plyos lately I decided to retest my vert. Last recorded 9/25/11 at 51.5 cm or 20.25".
Today (no warm up and best of 3) 54cm or 21.25". So 1" gained over past year and a bit against natural aging decline. Hope this translates to a decent finishing kick. Will have to try the old 25m bounding test.

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