Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: BP

In the 7 days ending Apr 9, 2010:

	activity	#	time	miles		km		+m
	Walking	7	3:50:00	14.54	(15:49)	23.4	(9:50)
	Running	3	1:05:00	6.86	(9:28)	11.04	(5:53)
	Massage	1	1:00:00
	Strength	1	55:00	9.5		15.29
	Stretching	5	50:00
	Orienteering	1	32:01	2.2	(14:33)	3.54	(9:03)	145	9 /	10c	90%
	Total	8	8:12:01	33.1		53.27		145	9 /	10c	90%
	[1-5]	8	6:22:01
averages - weight:64.6kg

2:07

0:00

» now

Friday Apr 9, 2010 #

Event: Flying Pig XIV - U S Interscholastic Championship

Walking warm up/down (model area and to start) 45:00 [1] *** 4.5 km (10:00 / km)

Beautiful day in Cincy - sun burnish in fact. Day 1 at turkey Ridge

Orienteering race 32:01 *** 3.54 km (9:03 / km) +145m 7:30 / km
spiked:9/10c

Middle course- decent run with maybe 1:30 in errors (route choice drift east on way to 2 and confusion around 6, saddle, bobble to last) and another 1 ish for running speed. Stayed conservative and calf held up fine- got into map pretty well and anticipated. 1:01 ahead when I left and I think fastest on green. Will add comments later. Nice day to be out though.

Friday Middle 8-Green - Splits

Thursday Apr 8, 2010 #

Walking (fast clip) 20:00 [2] 1.5 mi (13:20 / mi)
(rest day)

Very nice out again. Need to pack gear later and look forward to early flight to CVG in am

Stretching 10:00 [0]

Heel lifts 2x30 ( L&R) - stretching

Wednesday Apr 7, 2010 #

Walking (morning constitutional) 19:00 [2] 1.5 mi (12:40 / mi)

Very nice out - taking injury sign off the door. Fingers crossed. HN releases me to Cinncy this we :-)

Strength (strength) 25:00 [2]

Lightish session arms/quads/core 3x12 and stretching

Strength (spin) 30:00 [3] 9.5 mi (3:09 / mi)

Random- power output between 80-200W

Walking 20:00 [1] 1.0 mi (20:00 / mi)
weight:64.6kg

Evening outing with Maddi

Tuesday Apr 6, 2010 #

Walking 21:00 [2] 1.5 mi (14:00 / mi)

No compression sock, able to bound up stairs so I'd say 95%+ rehab. Will test with 5k today- nothing fast though. FP in my future, so PFW is run today, spin Wed, rest Thursday, middle Friday.

Walking warm up/down (jog) 7:00 [2] 0.5 mi (14:00 / mi)

Running (treadmill) 29:23 [3] 5.0 km (5:53 / km)

Flat grade, focus on form and no problems

Stretching 10:00 [0]

Purple RB 3x30 S, foam roller and regular calf stretches.

Massage (monthly tune up) 1:00:00 [0]

came at the right time- special attention to calves - deep palpation in around R soleus/achilles insertion felt somewhat strange but no pain.

Monday Apr 5, 2010 #

Walking 20:00 [1] 1.5 mi (13:20 / mi)
(injured) (rest day)

Good clip- no symptoms

Walking 18:00 [1] 1.0 mi (18:00 / mi)

After work- pleasant out

Stretching 10:00 [0]

3x10 heel lifts ( R and L)

Sunday Apr 4, 2010 #

Walking warm up/down 10:00 [1] 1.0 km (10:00 / km)
(injured)

90% + healed I'd say - and will leave injury on as a reminder to me not to take it too fast.

Stretching 10:00 [0]

BRB 3x50 SLR calf contractions

10 AM

Running (trail) 20:01 3.54 km (5:39 / km)
ahr:144 max:163

GB outing to extend range. Rehab going OK, however head nurse banned any form of orienteering this weekend ( and I complied although I owe CSU an apology for no show). A little stiff in the right calf starting out but soon warmed up. In fact I was too hot and while PE was a 3 pulse said a 4. 20 min was target and seemed about right.

Saturday Apr 3, 2010 #

Event: CSU Spring Training Camp #1

Walking 39:00 [1] 2.0 mi (19:30 / mi)
(injured)

GB with Maddi- more recall work. Felt flat today energy wise.

Stretching 10:00 [0]

BRB 3x30 SLR

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

Running (trail) 15:36 2.5 km (6:14 / km)

Steady and focusing on form with high cadence, short stride. Some off trail. All felt well but not ready for speed.

« Earlier | Later »