Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: BP

In the 7 days ending Nov 22, 2009:

	activity	#	time	miles		km		+m
	Walking	6	2:32:00	10.5	(14:29)	16.9	(9:00)
	Strength	2	1:55:00	14.7		23.66
	Orienteering	1	1:12:18	3.98	(18:11)	6.4	(11:18)	195	13 /	16c	81%
	Running	2	58:03	5.99	(9:42)	9.63	(6:02)	160
	Track	1	16:06	2.49	(6:29)	4.0	(4:02)
	Total	7	6:53:27	37.65		60.59		355	13 /	16c	81%
averages - sleep:6.7 rhr:38 weight:63.5kg

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Sunday Nov 22, 2009 #

Event: UNO Club Championships -- Beaver Brook

Orienteering race 1:12:18 [4] **** 6.4 km (11:18 / km) +195m 9:48 / km
spiked:13/16c

Beautiful day. Challenging Beaver Brook course- reasonable run with 5-6 min lost - some risk on number 2 opting for trail run and attack from 300m diagonally uphill, overran 7 (complacency), minor bobbles on 5,14 and main error on number 15 (crossed the swamp and was too far south).

C • Today's competition 3

Red - Splits

Saturday Nov 21, 2009 #

Walking 45:00 [2] 2.75 mi (16:22 / mi)

Quick trip to GB with dog. Yard work beckons.

Friday Nov 20, 2009 #

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

Running warm up/down 10:00 [2] 1.0 mi (10:00 / mi)

Running (uphill ) 23:03 4.0 km (5:46 / km) +160m 4:48 / km

Tempo effort (effort to 85% HR) with average 4% grade range 2-6%

Thursday Nov 19, 2009 #

Walking 25:00 [2] 2.0 mi (12:30 / mi)
rhr:38 slept:8.0 weight:63.5kg

N of 1 clinical trial- with 11lb backpack, at brisk clip HR 96-105 and RR 30-40 pm.
RHR=38, MHR=176 (PW= 138)

Running warm up/down 25:00 [2] 2.5 mi (10:00 / mi)

Track intervals 16:06 4.0 km (4:02 / km)

4x800m, 2x400m around 5k pace with 400m recovery jog between
3:21, 3:19, 3:15, 3:12, 1;31, 1:28

Wednesday Nov 18, 2009 #

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

Crisp morning

Strength (strength) 35:00 [3]

legs, core (3x12-15), stretching

Strength (spin hill interval) 30:00 [3] 9.6 mi (3:07 / mi)

moderate load

Tuesday Nov 17, 2009 #

Note
slept:7.0 (rest day)

Going to take this as a rest day which I will admit I need (weekend trips to SF or something) . Unfortunately water pipe leaking in basement (fortunately no damage to plant or hobby stuff ) so shut off the pump and got a real plumber (whose name is Joe) to fix- spending the day working from home.

Walking 27:00 [2] 1.75 mi (15:26 / mi)

Monday Nov 16, 2009 #

Walking (loosen up) 15:00 [2] 1.0 mi (15:00 / mi)
slept:5.0

A bit stiff and tired this morning. Got home at midnight, out at 5.30 am so need more sleep! Very worthwhile trip to SF, pity it wasn't longer. With the fall season coming to a close some stats: in the last 2 months have traveled over 30000 miles (72 hours on airplanes) and run in 23 O races- qualifies as some sort of PB!

Strength (strength) 30:00 [3]

Upper body, core- 3x10-12

Strength (spin) 20:00 [2] 5.1 mi (3:55 / mi)

Very easy load just to keep legs turning over.

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