Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: BP

In the 7 days ending May 8, 2010:

	activity	#	time	miles		km		+m
	Running	5	2:01:09	10.51	(11:32)	16.91	(7:10)	11
	Strength	2	1:47:24	12.51		20.14
	Walking	4	1:16:00	5.5	(13:49)	8.85	(8:35)
	Orienteering	2	1:08:16	4.12	(16:34)	6.63	(10:18)	134	20 /	24c	83%
	Massage	1	1:00:00
	Stretching	2	17:00
	Track	1	2:39	0.5	(5:20)	0.8	(3:19)
	Total	8	7:32:28	33.14		53.33		145	20 /	24c	83%
	[1-5]	8	6:15:28
averages - sleep:9 weight:64.4kg

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Saturday May 8, 2010 #

Event: WCOC / US Team A-Meet/WRE

Running warm up/down (WCOC Ansonia) 24:00 [2] 2.5 km (9:36 / km)

Raining and dull.

Orienteering race (WCOC Ansonia) 38:13 **** 3.2 km (11:57 / km) +100m 10:20 / km
spiked:8/11c

First time at Ansonia and paid price for sloppy mid part- bad bad Dobby gets a C. Started OK then things went awry with 4, 5 and 6 before getting my act back together. On 4 which I took straight and was looking to catch on pond turn left- ran right over it ( dry/swampy) and then relocated on edge of OOB- didn't help much - finally recognized rock wall system- best part of 7 mins there. Should have stuck to original route choice of trail option. On 5 just got offline and checked out 8 on the way - so 1:30 there. On 6 was hesitant and dropped too low- so 30 sec there. Others OK.
Should have been more conservative and stayed in better contact with map. Anyhow managed to recover and not DNF.

Note

Not an excuse but seems a recurrent theme as it happened with Ski O- busy week at work (Board and AGM stuff) and not enough sleep. So tired and needed to sleep in on Sat and not get up at 6 and face 2-3h drive- so mentally jaded when I got there and didn't switch gears fast enough. Day 1 Flying Pig worked because I napped for a few hours before late afternoon start.

Green X Day 1: Middle - Splits

Friday May 7, 2010 #

Walking 16:00 [1] 1.0 mi (16:00 / mi)
(rest day)

Nice out. Legs cut to shreds from last evening. Note to self - DO NOT try to emulate the Rosstopher minimalist "masochist' mantra - it will only lead to pain and disappointment.

C • Ross 2

Thursday May 6, 2010 #

Event: CSU Park-O: Pine Hill

Running warm up/down 38:00 [1] 4.0 km (9:30 / km)

Set out some beginner course controls and jogged the trails

6 PM

Orienteering race (Park O) 30:03 **** 3.43 km (8:46 / km) +34m 8:21 / km
spiked:12/13c

Pine Hill course set by Ian- straight line 2.9k- nice course with some twists and turns. Ran in shorts- bad mistake as the green stuff was vicious - very bloody but decent run. A couple of hesitations and minor bobbles- may be a couple of route choice opportunities with trails -maybe 1 min lost. Will see how splits compare.

Pine Hill - Splits

Wednesday May 5, 2010 #

Walking 19:00 [1] 1.5 mi (12:40 / mi)

PFW, strength/spin today, park O Thursday, rest Friday- WCOC event on we

Strength (spin) 27:24 [2] 10.0 km (2:44 / km)

easy

Strength (strength) 30:00 [3]

Arms, legs and core 3x15

Stretching 7:00 [0]

legs with foam roller

Tuesday May 4, 2010 #

Walking 21:00 [1] 1.5 mi (14:00 / mi)

Nice day in the making

Running warm up/down 23:00 [2] 4.0 km (5:45 / km)

Lunchtime track at MIT (nice track) with some strides and stretching to warm up.

Track intervals 2:39 0.8 km (3:19 / km)

Intervals at conservative speed; 4x200m at 80-85 % effort in 39,41,40,39 with 200m walk between and done. No pain so a good sign of recovery. NB usually aim for intervals around 32-35 for 200 and 80-86 for 400, longer at 3-5k pace and speed reps a couple of seconds per 200 faster.

Stretching 10:00 [0]

After track to loosen up.

Massage 1:00:00 [0]

Monthly tune up- focus on legs

Monday May 3, 2010 #

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

Showery and warm

Running warm up/down 9:54 [2] 1.0 mi (9:54 / mi)

Leg OK

Strength (spin) 20:00 [3] 6.3 mi (3:10 / mi)
slept:9.0 weight:64.4kg

Mod random effort

Strength (strength) 30:00 [3]

Arms, legs and core 3x12-15

Sunday May 2, 2010 #

11 AM

Running (Trail) 26:15 4.8 km (5:28 / km) +11m 5:24 / km

Warm out (80)- little energy -leg test- ok no pain

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