Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: BP

In the 7 days ending Apr 2, 2011:

activity

time

miles

Walking

3:08:00

11.18

(16:49)

18.0

(10:27)

Orienteering

1:52:33

9.48

(11:53)

15.25

(7:23)

290

31 /

35c

88%

Jogging

1:35:43

10.69

(8:57)

17.2

(5:34)

Strength

50:00

Spin

24:00

7.6

(3:09)

12.23

(1:58)

Stretching

10:00

Running

9:00

1.5

(6:00)

2.41

(3:44)

Total

8:09:16

40.45

65.1

290

31 /

35c

88%

[1-5]

7:59:16

1:43

0:00

» now

Saturday Apr 2, 2011 #

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

Walk/jog to start plus dynamic stretches and drills

Orienteering race (green UL) 1:21:40 [4] **** 10.61 km (7:42 / km) +290m 6:46 / km
spiked:14/16c

Green UL- solid run with maybe 4 mins left out there with 2 errors. Steady start and first third- picked it up in middle and upped at end although feeling a tad tired in last k.
Error at 3 was parallel feature- relocated with 2:30 lost and on 11 was heading straight for flag but did not see it veered to left into another gully. Overall pleased with run and first on green by 7 mins

Saturday UL Green - Splits

Friday Apr 1, 2011 #

Event: OCIN Flying Pig XV & US ULtralong Champs

Note

4am get up clear driveway of 2" wet heavy white stuff (what the!!!) Head to
Logan for early flight to better midwest weather (?)

Walking 55:00 [1] 5.0 km (11:00 / km)

Maop walk around east quad MU Oxford

Jogging warm up/down 18:00 [2] 3.0 km (6:00 / km)

Before o race with strides dynamic drills and stretching

Orienteering race (FP middle) 30:53 [3] **** 4.64 km (6:39 / km)
spiked:17/19c

Steady race according to plan- left maybe 45sec out there with confused bobble on control 17. Campus- forest sprint like middle and enjoyable warm up. Didn't really open up speed and sub 30 was possible. I think first on green when I left as raining and getting cold.

Friday Green - Splits

Thursday Mar 31, 2011 #

Walking 27:00 [1] 2.6 km (10:23 / km)
(rest day)

Chilly

Wednesday Mar 30, 2011 #

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

Continues to be nicer out- or is that just my eternally optimistic mood?
Anyhow "under duress" have booked short FL break right after Pig. All I need now is Delta to cooperate and get me back to Logan as scheduled- otherwise deep doodoo at home.

Jogging warm up/down 21:16 4.0 km (5:19 / km)

Before core- ramping up and a little faster at end

Strength (core) 20:00 [2]

Core only today

Stretching 5:00 [0]

legs

Tuesday Mar 29, 2011 #

Walking 19:00 [1] 2.0 km (9:30 / km)

A tad nicer and brighter out today - wont be warm enough for outdoor track though.

Jogging warm up/down 28:30 [2] 5.0 km (5:42 / km)

Before and after intervals

Running intervals (treadmill) 9:00 1.5 mi (6:00 / mi)

Something less intense than usual Tuesday. Planned to do 4or5 x 400m at 90sec pace with 1 min jog recovery. Ended up doing 6 x1:30 at 6m/mile pace with 1 min jog between - definitely could have done more but left it at that given need for some degree of taper for Saturday.

Monday Mar 28, 2011 #

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

breezy but getting light
POAFW:
today spin and strength/core
tues, track "easy"- a few 400s at 90sec pace
wed easy run, core
thurs easy/rest
fri/sat/sun 2 piglets and 1 large sow

Strength 30:00 [3]

Arms and core 3x12-15

Spin warm up/down 24:00 [2] 7.6 mi (3:09 / mi)

Easy spin out before core

Stretching 5:00 [0]

legs

Sunday Mar 27, 2011 #

Walking 27:00 [1] 2.4 km (11:15 / km)

Sunny but cold- com'on spring

Jogging (easy road/trail) 27:57 [2] 5.2 km (5:23 / km)

Legs felt good. 50 deg but still feels cold- may have to head to FL for a few days to warm up.

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