Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 7 days ending May 20, 2014:

	activity	#	time	miles		km		+m
	Walking	7	5:15:30	20.44	(15:26)	32.9	(9:35)
	Strength	2	1:50:00	1.86		3.0
	Jogging	5	1:31:34	10.28	(8:54)	16.55	(5:32)	117
	Stretching	4	36:00
	Spin	1	20:00	7.5	(2:40)	12.07	(1:39)
	Drills	2	18:00	1.12	(16:06)	1.8	(10:00)
	Track	1	2:48	0.62	(4:30)	1.0	(2:48)
	Running	1	2:04	0.5	(4:09)	0.8	(2:35)
	Total	7	9:55:56	42.33		68.12		117
averages - sleep:7.6

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Tuesday May 20, 2014 #

Walking 29:00 [1] 3.0 km (9:40 / km)
slept:8.5

Humid and trying to keep biz shirt dry.

Jogging warm up/down 9:20 [2] 1.6 km (5:50 / km)

A mile warm up with 4x wind sprints before speed test

Drills warm up/down 8:00 [2] 0.8 km (10:00 / km)

Usual routine

Stretching 6:00 [1]

Hips and legs

Track intervals 2:48 1.0 km (2:48 / km)

Almost perfect conditions for track with. 78F and no wind. Early season speed endurance test with 400, 300, 200, 100 descending ladder with walking recovery between. Aim was 800m pace with even effort (90%) and good form. Succeeded for the most part and times were OK, albeit with 5 min recovery between efforts. Quads were pretty tight after the 400 which had an effect on the 300. Overall went as follows:
68.7
52.5
32.4
14.8
Definitely work to do.

C • whew - all the walking and ... 3

Jogging warm up/down 5:45 [2] 1.0 km (5:45 / km)

Glacial warm down, getting rid of lactate.

Note

One point worth noting is that the fastest set in this sequence was in track spikes man on man, the others solo in racing flats and today's workout in standard trainers with superfeet inserts- cant be too careful with the feet- so a little bit more swing weight on the end of the leg . I guess that will translate favorably under race conditions (hopefully a close to 60sec 400 and 2:20 800 is in my future).
The other point is that I felt tired going into the session- both mentally and physically, but needed to get this one under my belt to assess current form. As a track coach once said to me "don't let how you feel determine how you will race". True enough.

C • it really helps to have som... 4

400, 300, 200, 100 - Splits

Monday May 19, 2014 #

Walking 21:30 [1] 2.5 km (8:36 / km)
slept:8.75

Catching a break

Spin warm up/down 20:00 [2] 7.5 mi (2:40 / mi)

High cadence easy effort

Stretching 15:00 [1]

Hip drills and legs with roller.

Sunday May 18, 2014 #

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

Going to bea nice sunny day

Jogging warm up/down (Treadmill) 16:12 [2] 3.0 km (5:24 / km) +30m 5:09 / km

Ramp up before strength

Strength 1:00:00 3.0 km (20:00 / km)

Catch up session. Boot camp Sunday, more aerobic than pure strength. Plan was 2 rotations, but got through it fast so did 3. Two mins rest between sets. Each set as follows:

Row 1000m

Vipr Thrusters 10

Vipr Pulls 10 each side

Vipr Bent Over Row 10

Split Squat Jumps 10 each side

Plyo Board 60 sec (N,W, S, E)

Push Ups 10

Battle Ropes 30 sec

Squat Jumps 10

Med Ball Slams 10

Planks 2 min

Alt Leg Ext Bridges 1 min each

Strength 30:00 [2]

More pushing and pulling in the yard, tired now!

Saturday May 17, 2014 #

Walking 1:15:00 [1] 7.2 km (10:25 / km)
slept:8.5

Pleasant out.

Jogging (XC trail) 27:52 5.0 km (5:34 / km) +60m 5:15 / km

Late afternoon and a nice 69F out. Took it easy as still feeling jaded.

Friday May 16, 2014 #

Walking 45:00 [1] 5.0 km (9:00 / km)
slept:8.25 (rest day)

Jet lag plus 12 hour day from early breakfast on left me jaded-managed to escape at midday and at 'een.

Thursday May 15, 2014 #

Walking 27:00 [1] 3.0 km (9:00 / km)

Body clock says it's early am.
But jolly gosh, another sunny rain free day!
Out as the last of the crews are docking on the Cam, the student peloton starting to form and me whistling a lilting English folk song:

The lark in the morning she rises off her nest
She goes home in the evening with the dew all on her breast
And like the jolly ploughboy she whistles and she sings
She goes home in the evening with the dew all on her wings

Bison grazing on the prairie! (aka Cows coming to Jesus (common) :)

Her Majesty's Herd

Jogging warm up/down (Treadmill) 15:45 [2] 2.75 km (5:44 / km) +27m 5:28 / km

Coaxing the legs into action.

Strength 20:00 [2]

Hips, abs, arms (5, 10, 5)

Stretching 5:00 [1]

Legs with roller

Walking 30:00 [1] 3.2 km (9:22 / km)

Airport hiking and avoiding all the duty free stuff.

Wednesday May 14, 2014 #

Walking 25:00 [1] 2.6 km (9:37 / km)
slept:4.0

Around the Commons early. Sleep deprived.

Jogging warm up/down (Grass) 16:40 [2] 3.2 km (5:12 / km)

2k before and 1plus after speed work

Drills warm up/down 10:00 [2] 1.0 km (10:00 / km)

Usual routine plus 4x50 wind sprints to get loose.

Stretching 10:00 [1]

More looseness.

Running intervals 2:04 0.8 km (2:35 / km)

Late afternoon, sunny warm feeling 61F so no excuse to get out. Although I must have dozed off twice during the course of meetings- body not feeling totally with it today-some days!
Time for some faster stuff however and 100m reps. Planned for 8 around 85-90% max based on 100 sprint time of 13sec) with 75 sec recovery. Moving OK and no ham strains etc. Went as follows:
16.0
15.8
15.5
15.5
15.5
15.5
15.2
14.9
Getting dialed in.

Walking 36:00 [1] 4.0 km (9:00 / km)

And a bit more to finish off the day (13400, 1790)

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