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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: BP

In the 7 days ending Sep 21, 2009:

activity # timemileskm+m
  Walking6 3:10:00 12.6(15:05) 20.28(9:22)
  Running3 1:26:46 9.11(9:32) 14.66(5:55) 175
  Strength2 1:25:00 15.6 25.11
  Orienteering1 1:09:03 4.97(13:53) 8.0(8:38) 18023 /30c76%
  Massage1 1:00:00
  Track1 7:57 1.49(5:20) 2.4(3:19)
  Total7 8:18:46 43.77 70.44 35523 /30c76%
  [1-5]7 7:18:46
averages - weight:63kg

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TuWeThFrSaSuMo

Monday Sep 21, 2009 #

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

Nice morning to walk to work. Exactly 1 week to go before enforced taper sitting on a plane for 30 hrs to Perth! This week will stick to standard 2 strength sessions, 3-4 running with tempo, long and track ( maybe an 800m time trial) and 1 easy day.

Overall, 20 weeks completed in a 24 week program, which has gone very well, and probably the most comprehensive /disciplined training I have done in 3 decades. Work, including the FDA has obliged. In summary:

Mental: focused, confident and attacking. Comfortable in red zone when pushing hard. Relaxed when needed.

Technical: much sharper (albeit still make irritating errors but that's the sport), comfortable with thumb and baseplate compasses (will use thumb for sprint and middle events) baseplate for long. Reading fine detail and simplifying much better.

Physical: running well with good balance of endurance and speed. Can always do more but importantly no injuries other than minor twinges here and there. New bifocals with adjustment in reading zone have made map reading more secure (crap in rain though)

Outlook: taper next week, some technical training in Perth, then Canberra 2 days, before sprint events in Sydney then Longs in Lithgow area. Otherwise ready to have a good time, vacation with spouse and orienteer well. Let's rock and roll.
C • Let's rock and roll... 2

Strength (strength) 35:00 [3]
weight:63kg

core and arms, stretching

Strength (spin) 20:00 [2] 5.75 mi (3:29 / mi)

Nice and easy

Sunday Sep 20, 2009 #

Event: NEOC - National Orienteering Day, Great Brook Farm
 

Running warm up/down 26:00 [2] 2.5 mi (10:24 / mi)

beautiful day- no rain temp around 70

Orienteering race 50:28 intensity: (10:00 @3) + (40:28 @4) *** 5.3 km (9:31 / km) +145m 8:23 / km
spiked:15/21c

Very nice GB green course set by Tim Parson- middle-distancy technical through all the best areas (**** in parts for complexity). Had a good run, maybe even a very good run, with minor bobbles costing a max of 1 min on a bad route choice 18-19, 15-30 secs on a handful of others- total errors about 2:30. Actual distance 6.9k. Good tune up.

Orienteering (sprint yellow) 18:35 [4] *** 2.7 km (6:53 / km) +35m 6:28 / km
spiked:8/9c

GB Nice yellow for sprint training- missed one by 30 secs. Otherwise steady

Green - Splits

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

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