Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: BP

In the 7 days ending May 19, 2011:

	activity	#	time	miles		km		+m
	Walking	7	3:56:00	13.48	(17:30)	21.7	(10:53)
	Jogging	5	2:06:50	13.42	(9:27)	21.6	(5:52)
	Strength	2	1:00:00
	Orienteering	1	20:50	2.72	(7:40)	4.37	(4:46)	3
	Spin	1	20:00	6.21	(3:13)	10.0	(2:00)
	Stretching	1	18:00
	Running	1	10:00	1.99	(5:02)	3.2	(3:08)
	Track	1	8:46	1.68	(5:14)	2.7	(3:15)
	Total	8	8:20:26	39.5		63.57		3
	[1-5]	8	8:02:26
averages - weight:62kg

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Thursday May 19, 2011 #

Event: CSU Park-O: Esplanade

Walking 32:00 [1] 3.0 km (10:40 / km)

And the weather report for today is....

Jogging warm up/down 10:00 [2] 1.6 km (6:15 / km)

Quick warm up with drills and stretching before park O

6 PM

Orienteering race (Esplanade park O) 20:50 4.37 km (4:46 / km) +3m 4:45 / km

Neat urban sprint course by Giovanni at the Esplanade- the weather gods were kind to us as it stopped raining around 6.30. A runner's course with straight line 3.9km with 22 controls. Steady effort and 2 small errors at end overshoot and hesitation worth 15 seconds- although punching technique sucks and probably accounts for 5 secs per control x 22 = 1 min 50, so with epunch probably around 19. Ross in 19:26 tonite so only 1;24 off :-)
Enjoyed this one.
http://csu.attackpoint.com/csu/results.aspx?course...

C • Urban sprint 4

Sprint - Splits

Wednesday May 18, 2011 #

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

More blah

Jogging warm up/down (treadmill) 20:00 [2] 3.6 km (5:33 / km)

plus some strides thrown in to loosen up

Strength (legs and core) 30:00 [3]

3x15 plus plank variations

Note

A new toy an ipad has just fallen into my hands-just the thing for doing AP on the move :-)

Tuesday May 17, 2011 #

Walking 22:00 [1] 2.1 km (10:29 / km)
weight:62kg

Blah blah blah - weather

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

Stayed indoors and no time to get to track. With strides 2x4 x100m before intervals.

Running intervals (treadmill) 10:00 3.2 km (3:07 / km)

10x1min at around 5 min/ml with 1min jog recovery. Felt good and could have done more

Monday May 16, 2011 #

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

Legs still feel OK- more stretching today however. Damp out

Spin warm up/down 20:00 [2] 10.0 km (2:00 / km)

Warming up the legs then som stretching

Strength (arms and core) 30:00 [3]

Std routine, 3x15 plus hams and planks

Sunday May 15, 2011 #

Event: Billygoat Run

Walking 36:00 [1] 3.2 km (11:15 / km)

Mozzies galore today- legs good- may do 5k later as Roz thinks she should try one.

Walking 45:00 [1] 4.0 km (11:15 / km)

Bailed on the 5k, went instead to explore Fruitlands- a touch of transcendental meandering - and got caught in significant downpour. Nice woods, interesting history.

Jogging (treadmill) 36:50 6.4 km (5:45 / km)

No let up in rain so resorted to TM inside accompanied by Masterpiece classic. Easy effort with a little ramp up at end.

Stretching 18:00 [0]

Working the legs

Note

Signed up for the Concord Adrian Martinez Classic masters mile June 17
Sadly will miss Mass Senior Games- May 22

Saturday May 14, 2011 #

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

trot around with the dogs then off to track meet

Note

Greater Boston Senior Games track meet- low key event but had a blast- very enthusiastic Chinese spectator and participant contingent who cheered energetically, took photos and took part- more spectators than athletes for once.
Three races within 70 mins on a TARMAC track at U-MASS Boston, running in road racing flats (no spikes due to face plant potential and I declined 100m opportunity!). Also no F.A.T. so hand timing only.
Cool mid 50's with strong breeze/wind off harbor diagonally across first curve/home straight.
Came away with 3 M50+ golds and 3 PR's, 2 equaling the All American Age group standard for M55-59 so :-)
:-) 800 and 400 were best results from an AG % basis. Early season effort augers well

C • 3 M50 golds 3

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

Round U-Mass campus plus strides, dynamic drills and stretching- regular routine now!

Track race 5:19 [4] 1.5 km (3:33 / km)

First up was 1500m. Used it to loosen up for 800m and gauge pace. Led from the gun with main comp for the day being Stephen Peckiconis M52 and Steve Viegas M62 in both middle dist. events.. Ran conservatively and felt comfortably hard as follows:
First 300 in 60
2nd lap 1:27
3rd 1:29 (felt the wind on this one)
last lap 1:22 - got back to rhythm without needing to kick as comp was 150m+ back.
5:19.22 (AG = 80% and =4.16 open) and close enough to AA standard of 5:10 without pushing it (made top 3 on outdoor rankings so far). Mile equivalent = 5:36 and had plenty left in the tank.

Track race 2:25 0.8 km (3:01 / km)

30 mins rest then the 800.
Again led from gun, first lap in 1:10.9 and second in 1:14.1 - no incentive to kick (2nd was 20sec back) so pleased with 2:25.01 (AG= 85% = 1:59 open) equaling AA std (2:25) and #2 on current outdoor rankings M55-59.
Pleased with that one on a suboptimal track without spikes. Vdot equiv=57.

Track race 1:02 [5] 0.4 km (2:35 / km)

30 mins rest watching the100m heats then up again- last race of day so gave it what I had. Splits around 31/31 evens. Time 62.20 (AG=84%= 51.6 open), equaling AA std (62)- so pleased with that as well (7th on outdoor rankings).

Friday May 13, 2011 #

Walking 32:00 [1] 3.0 km (10:40 / km)
(rest day)

bootiful day

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