Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 7 days ending Jun 14, 2015:

	activity	#	time	miles		km		+m
	Orienteering	4	3:33:07	19.29	(11:03)	31.05	(6:52)	240	104 /	90c	115%
	Walking	7	3:20:00	11.0		17.7
	Strength	5	3:05:00
	Jogging	5	57:28	6.21	(9:15)	10.0	(5:45)	35
	Stretching	4	33:00
	Drills	3	18:00	1.12	(16:06)	1.8	(10:00)
	Track	1	4:55	0.93	(5:17)	1.5	(3:17)
	Total	7	11:51:30	38.56		62.05		275	104 /	90c	115%
averages - sleep:8 weight:63kg

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Sunday Jun 14, 2015 #

Jogging warm up/down 6:00 [2] 1.1 km (5:27 / km)

Before qualifier 1

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

Two sets before each race

Stretching 15:00 [1]

A while lotta stick work

Orienteering race 12:32 [4] 2.35 km (5:20 / km) +35m 4:58 / km
spiked:21/21c

Qualifier course 3. Steady run and effort, no mistakes of note.

Orienteering race 18:25 [4] *** 3.45 km (5:20 / km) +35m 5:05 / km
spiked:20/21c

Willed the old legs into action and they responded reasonable well. Delightful courses set by Erin. A couple of minor hesitations but otherwise executed well.

Walking 45:00 [1] 5.0 km (9:00 / km)

Walking to North End and refueling at Cafe Vitroria with my daughter and her SO. Pleasant way to spend and afternoon

Strength 45:00 [1]

Another bunch of yard work - up at 6 am to complete the honey-do list.

Note

Very pleasant weekend. Maps and courses great, techno support flawless. Big thanks to CSU (esp Alex, Ed, Katia and Giovanni) and the juniors for putting this on. Hard to find anything to suggest improvement on. Hopefully the beginning of a new thang for the Boston O scene as long as .

Qualifier 3 Boston Common - Splits

Final Boston Common - Splits

Saturday Jun 13, 2015 #

Jogging warm up/down 6:30 [2] 1.2 km (5:25 / km)

Trying to get some heavy legs loosened up.

Drills warm up/down 5:00 [2] 0.5 km (10:00 / km)

Thought these might be wise with Otervals first up

Orienteering (Franklin OPark) 13:30 2.0 km (6:45 / km)

6x300 Otervals with 3 controls each.

Orienteering 24:58 [3] 3.0 km (8:19 / km)

3 leg Farsta (2, 3, 1) with 0.9, 1.0, 0.9k (7:31, 9:16, 8:11). Messed up control 3 on second leg.

Orienteering 16:39 [2] 1.7 km (9:48 / km)

Fast starts training for map orientation and looking up.

Walking 30:00 [1]

Fair bit of walking during day (some 25,000 steps total) and some relaxing in the sun. Pleasantly warm 80F day.

Orienteering 32:34 *** 3.9 km (8:21 / km)
spiked:20/24c

Very nice course, but a bust performance wise. Definitely tired at this stage and got distracted by Ken on way to number 3 as he went too far left and I though he can't be that wrong. We were. Then blew past 4 for biggest mistake of the day, got my act back together and had some decent legs. A couple of bad route choices around sunken garden and old bear cages, but a better second half. Probably frittered around 5-6 mins.
Forgot out of the lessons from the am and some of,it I'll put down to fatigue.
And I forgot to mention green- some parts of this area are difficult to run through. Got a few scratches and caught on brambles loosening hat a one stage.

Strength 30:00 [2]

Schlepping away..

Sprint Franklin Park - Splits

Friday Jun 12, 2015 #

Note

A bit more sprint camp today, some work-related stuff and old home chores. Nice weather promised for Boston area today.

Orienteering 11:33 [2] *** 1.75 km (6:36 / km)
spiked:21/

Precision exercise- touch 3 points for each short leg on way to control and 5 for a longer leg. Required map focus and optimization.

Orienteering 8:30 [2] 1.0 km (8:30 / km)

Grid exercise for direction requiring "warping" map to grid. Distance a guess.

Walking 11:00 [1] 1.0 km (11:00 / km)

To street O start. Warm 86F with some humidity.

Orienteering (Street O) 27:45 [2] 4.8 km (5:47 / km)

Left -right exercise on street O map.

Strength 30:00 [2]

Work work then house work. About 90 mins trimming and weeping etc.

Note

Had to skip the arvo race at Danehy park to justify earning a living. Morning exercises were fun and valuable. Reconfirms my bias that the future for greater participation in O is urban style, and sprint format most likely to earn future US best results on the international scene.

C • ....I tend to agree...and i... 3

Thursday Jun 11, 2015 #

Event: 2015 Boston Sprint Camp

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

Rainy day outing before heading to MSP-Boston bound

Note

Looking forward to sprint camp in the hope it will reignite enthusiasm for O. I recall PGs sprint series doing the same for me back in 2005. Just jaded from having to bash through "gratuitous" green typical of many O meets.

Orienteering (Edmands Park) 27:20 [3] *** 4.1 km (6:40 / km) +90m 6:00 / km
spiked:8/8c

Partner training, map contact, alternating legs, only your controls known. Fun exercise. Fairly hot 92F and humid.

Orienteering 19:21 [3] *** 3.0 km (6:27 / km) +80m 5:41 / km
spiked:14/16c

Park O woodsy course-trail options for the most part - ran conservatively (without compass) without significant error, but time eroded here and there by small misses in the circle. SL= 2.6k

Walking 12:00 [1] 1.0 km (12:00 / km)

Collectin controls and enjoying a pleasant Boston evening.

Sprint Edmands Park - Splits

Wednesday Jun 10, 2015 #

Walking 18:00 [1] 2.0 km (9:00 / km)

Cooler out today

Jogging warm up/down (Treadmill) 15:00 [2] 2.6 km (5:46 / km)

Easy relaxed

Stretching 7:00 [1]

Legs with roller

Strength 1:00:00 [3]

Running oriented program

Reverse Lunge and Twist- High Knees- Back Pedal- Butt Kicks- Karaoke

SL Squats 3 x 12
Box Jumps 3 x 6
RDLs 3 x 15

In-In-Out-out Push 3 x 10
Renegade Rows 3 x 10
Mountain Climbers 3 x 20 sec

Cable Cross 3 x 15
Hand Shakes 3 x 15

Clams
Hurdlers
Cat and Cow
Childs
Fire Hydrant

Tuesday Jun 9, 2015 #

Note

True to say that I am more prone to performance anxiety for track than I am for O (maybe because I know I generally suck at O except maybe for sprint distance) - so I took at look at the entry lists for the NSG now only 1 month away. Good fields for the 400 and 800 and based on current times, "should" (anything can happen in the qualifier rounds) qualify for finals in both, although I've really got to get my finger out for the 800.

C • I for one would be interest... 6

Walking 20:00 [1] 2.0 km (10:00 / km)

Very warm out, so tried not to get sweaty.

Jogging warm up/down 9:40 [2] 1.6 km (6:02 / km)

A few laps before track with4x100 strides

Stretching 6:00 [1]

Static and dynamic

Drills warm up/down 5:00 [2] 0.5 km (10:00 / km)

Usual routine

Track intervals 4:55 1.5 km (3:17 / km)

Debated the wisdom of this given 92F (probably 100+ at track) sunny, no shade. For once I was glad of the 10mph wind down home straight. Hottest outing since session in Madrid last Sept.
Anyway plan was 5x300 with 2min recovery. Felt hot, but otherwise moving well, but took stock after the 4th one as the track was being overrun by the Peewee athletes (love to see those little guys and gals start early!). Squeezed one more in. Went as follows:
60
60
60
58 (4minR)
57

Walking warm up/down 7:00 [2] 1.0 km (7:00 / km)

Walk/jog to finish.

300m intervals - Splits

Monday Jun 8, 2015 #

Note
slept:8.0 weight:63kg

No strains or damage from yesterday which is good.
Plan for rest of week:
M shake out run, core
T Track 5x300
W Easy run, strnegth
T Sprint camp (race)
F SC training and race
S SC training and race
S SC race x2
Looks like a bit of tempo in my future

Note

Quick check of the age grading machine reveals:
400m 82% OAE 52.4 (=opportunity)
200m 84% OAE 22.9 (=about right)

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

Summery warm today.

Jogging warm up/down 20:18 [2] 3.5 km (5:48 / km) +35m 5:31 / km

Shake out run

Stretching 5:00 [1]

Legs with roller

Strength 20:00 [2]

Hips, abs and core

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