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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: BP

In the 7 days ending Sep 19, 2009:

activity # timemileskm+m
  Walking6 3:05:00 12.1(15:17) 19.47(9:30)
  Orienteering1 1:19:16 3.98(19:56) 6.4(12:23) 1509 /13c69%
  Strength2 1:18:30 14.85 23.9
  Running2 1:00:46 6.61(9:12) 10.63(5:43) 175
  Massage1 1:00:00
  Track1 7:57 1.49(5:20) 2.4(3:19)
  Total7 7:51:29 39.03 62.81 3259 /13c69%
  [1-5]7 6:51:29
averages - weight:63kg

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SuMoTuWeThFrSa

Saturday Sep 19, 2009 #

Event: US Sprint & UltraLong champs
 

Walking 40:00 [2] 2.5 mi (16:00 / mi)
(rest day)

Friday Sep 18, 2009 #

Walking warm up/down 35:00 [2] 2.1 mi (16:40 / mi)

Strength (spin) 30:00 [3] 9.85 mi (3:03 / mi)

Thursday Sep 17, 2009 #

Walking warm up/down 20:00 [2] 1.5 mi (13:20 / mi)

Running warm up/down 19:00 [2] 2.0 mi (9:30 / mi)

Track 7:57 intensity: (1:00 @3) + (5:30 @4) + (1:27 @5) 2.4 km (3:19 / km)

Cool conditions- aim was 5-6x400m at "comfortably hard pace" with steady 200m walk between. Actuals: 1:22, 1:22, 1:21, 1:20, 1:18, 1:14 (last was more like 90-95% effort). Loosened up progressively with first few laps. Felt I could have done more but good point to stop.

Wednesday Sep 16, 2009 #

Walking 20:00 [2] 1.5 mi (13:20 / mi)

Running warm up/down 15:00 [2] 1.5 mi (10:00 / mi)

Running (treadmill) 26:46 intensity: (20:00 @3) + (6:46 @4) 5.0 km (5:21 / km) +175m 4:33 / km

Uphill running for 5k- average grade 3.5%

Tuesday Sep 15, 2009 #

Walking warm up/down 55:00 [2] 3.5 mi (15:43 / mi)
(rest day)

Massage 1:00:00 [0]

All AOK

Monday Sep 14, 2009 #

Walking warm up/down 15:00 [2] 1.0 mi (15:00 / mi)

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

Arms and core

Strength (spin) 18:30 [2] 5.0 mi (3:42 / mi)

Easy spin just to get the legs turned over

Sunday Sep 13, 2009 #

Orienteering 1:19:16 intensity: (50:00 @3) + (29:16 @4) **** 6.4 km (12:23 / km) +150m 11:05 / km
spiked:9/13c weight:63kg

Pawtuckaway day 2 Red- better run in general but legs tired. Still overshot #7 and 10 - fortunately catching features in both cases otherwise PW punishes such indiscretions! Otherwise clean but steady and too far left for #2; about 7-8 mins errors in all. Actual distance 6.9km Nice course set by Pete B and in all a very pleasant weekend catching up with folk- thanks UNO.

Note to diary; after all this heavy going NE terrain (strength builder?) boy am I looking forward to some runnable Aussie terrain next month.

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