Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: BP

In the 7 days ending Sep 20, 2010:

	activity	#	time	miles		km		+m
	Orienteering	2	2:27:56	12.06	(12:16)	19.41	(7:37)	171	31 /	32c	96%
	Strength	2	1:50:00	16.98		27.32
	Walking	5	1:43:00	6.21	(16:35)	10.0	(10:18)
	Jogging	2	45:00	4.5	(9:59)	7.25	(6:12)
	Running	2	32:00	4.78	(6:41)	7.7	(4:09)
	Stretching	1	10:00
	Total	12	7:27:56	44.54		71.68		171	31 /	32c	96%
	[1-5]	11	7:17:56
averages - sleep:6 weight:64kg

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Monday Sep 20, 2010 #

7 AM

Walking 22:00 [1] 2.0 km (11:00 / km)

beaut day

12 PM

Strength (spin) 25:00 [2] 8.9 mi (2:49 / mi)

Easy/mod effort

Strength (strength) 30:00 [3]

Arms and core 3x12-15. Solid effort.

Sunday Sep 19, 2010 #

Event: Great Brook State Farm

7 AM

Orienteering (control setting) 1:45:00 [2] 12.9 km (8:08 / km) +90m 7:52 / km

Out early to put out all the e punch boxes and remaining stands. Covered a fair bit of ground during the day and also on pickup.
Estimated around 200 participants- (235 maps printed- about 10 left).
No glitches on W, Y, O courses other than running out of pre-print Or course maps.
Sprints had around 20-25 each. fastest times very close to par (14 mins for sprint 1 and 17 mins for sprint 2) - and my rogue/decoy control only got one notable scalp! Seemed to be well received and worth additional hassle of remote start (most significant feedback was one circle a few millimeters off and a couple of legs on s1 were spectator in nature) to reduce dead running.
MD/CS dual roles today - appreciated all the help for what is probably the busiest NEOC event of the year (bar the A meet) however now I'm worn out and in need of a nice cold beer :-)

C • Decoy control... 5

Saturday Sep 18, 2010 #

2 PM

Orienteering 42:56 *** 6.51 km (6:36 / km) +81m 6:13 / km
spiked:31/32c

Set out about 60% posts for GBF on Sunday- locations are top secret :-) Pleasant day for running.

Friday Sep 17, 2010 #

7 AM

Walking 20:00 [1] 2.0 km (10:00 / km)
(rest day)

Rainy fall weather

Thursday Sep 16, 2010 #

Stretching 10:00 [0]

Before, during and after intervals- calves, quads and hams. Intervals went well and mountain hiking appears to have helped healing/strengthening process from run of intensity induced injuries. Also the daily Kniepp therapy in Switzerland was a boon.

7 AM

Walking 21:00 [1] 2.0 km (10:30 / km)

Misty morn

12 PM

Jogging warm up/down 30:00 [2] 5.0 km (6:00 / km)

Before during and after intervals

Running intervals (treadmill) 12:00 3.2 km (3:45 / km)

Was going to go to the track however breezey conditions and first "speed" effort in a while made me wary of re-injury! So discipline of treadmill with 8x400m at 6m/m pace with 1.30 jog between and 3 mins between sets of 4. Stretched between the two sets to be sure of loose calves. Felt good and could have done more.

Wednesday Sep 15, 2010 #

7 AM

Walking 20:00 [1] 2.0 km (10:00 / km)

Very nice out today. Fell asleep at 8 last evening and woke at 3am- body clock not good!

12 PM

Strength (spin hill interval) 25:00 [3] 13.0 km (1:55 / km)

1min work (10) 1 min off mod effort

Strength (strength) 30:00 [3]

legs, hops and core 3x12-15. Heel lifts (plus 10lb per side) 3x15

Tuesday Sep 14, 2010 #

7 AM

Walking 20:00 [3] 2.0 km (10:00 / km)
slept:6.0 weight:64kg

Fall is in the air. Sleep pattern still a bit off- however good news is no weight gain from the holiday Kuchen- walked it off :-)

12 PM

Jogging warm up/down 15:00 [2] 2.25 km (6:40 / km)

Running tempo 20:00 4.5 km (4:27 / km)

Somewhat conservative at start- only part around threshold.

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