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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: BP

In the 7 days ending Jul 30, 2011:

activity # timemileskm+m
  Walking5 1:50:00 6.28(17:32) 10.1(10:53)
  Orienteering1 1:20:34 5.29(15:13) 8.52(9:27) 74
  Strength2 55:00
  Jogging3 48:30 4.41(11:00) 7.1(6:50)
  Spin2 47:00 13.42(3:30) 21.6(2:11)
  Running1 17:15 2.8(6:10) 4.5(3:50) 50
  Stretching1 15:00
  Track1 3:11 0.62(5:07) 1.0(3:11)
  Total8 6:16:30 32.82 52.82 124
  [1-5]8 6:01:30

» now

Saturday Jul 30, 2011 #


So a postmortem
1. straight and ok careful
2. south to trail to road , in beyond pond and attach from swamp to N of control generally Ok 1min hesitations
3. to wall to yellow around pond and attack from stony wall junc ok
4 along linear swamp and attack from middle of H off to right about 30m 30 sec
5.straight and in hindsight no attackpoint other than knolls at edge of swamp and miss understood / didn't read contour interval as looking for something really prominent!- got left and into shallow reentrant which I thoughts was control location - should have turned right - miss by no more than 50m at that point- instead ran on mindlessly to 'relocate" 1-2 km later back to same spot and damage done 19 mins
6.ok along swamp attack from cairn, overshot by 20 m seeing wall ahead. 30 sec
7. probably best leg execution wise over road pick up walls and in
8. straight using swamps curved around green , almost overshot but knew I had to turn left- hesitant all the way on this one. 1 30min
9. Straight to small trail but n missed to left dithered near main trial /wall and relocated for safety then got right and had to turn left 50m at vegetation boundary 4mins
10.used wall as guide then got more right but saw the clearing ok

27 mins lost spiked maybe 4/10
11 AM

Orienteering race (green Y-1) 1:20:34 intensity: (1:00:00 @3) + (20:34 @4) 8.52 km (9:27 / km) +74m 9:04 / km

The good , the bad and exceedingly ugly. Didn't feel great but better than day before so decided on nothing ventured blah blah. Took it steady and first 4 controls were Ok. Recognized #5 as tricky and even had a back o up plan to come in off stream. Must have got off left and didn't trust instinct, turned left and didn't recognize the stream as it seemed to be more linear marsh area. Anyhow, completely lost contact, actually running off map before deciding to turn back and head on in as a DNF. Came back to stream bend and this time things seemed to gel so attacked and voila. But damage done = 20 mins thereabouts. Nominal dist 5.8k so ran 2.7 over! Rest so-so energy fading fast, more errors around 9 especially- so 26 mins squandered today - haven't done that in a long long time. And ouch ran a red course distance which my body didn't need.

Friday Jul 29, 2011 #

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

Round the hood with the dogs.
Seems like I am getting the summer bug that's doing the rounds- sore throat and reactive glands. Energy seems OK however casts doubt on wisdom of driving to NY this weekend. Will consult with head nurse.

Jogging warm up/down 12:00 [2] 1.1 km (10:55 / km)

Test run to see how legs /energy feels. Passed OK, however I've been down this road before with dire consequences.

Thursday Jul 28, 2011 #

(rest day)

Allergies and sore throat today- will take it easy and declare a rest day.

Wednesday Jul 27, 2011 #

Walking 16:00 [1] 1.6 km (10:00 / km)

Short and quick today

Spin warm up/down 24:00 [2] 11.6 km (2:04 / km)

hmm- OR today!

Strength (legs and core) 25:00 [2]

easier session with hams, gluts and gastrocs etc

Tuesday Jul 26, 2011 #

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

Feels quite cool this am

Jogging warm up/down 25:00 [2] 4.0 km (6:15 / km)

before and after track plus 4x50m strides

Stretching 15:00 [0]

have been doing but not logging- legs a tad stiff today.

Track intervals 3:11 [3] 1.0 km (3:11 / km)

Easy session of 10x100m strides around MP (on straightaway) with 100m jog around curve:
19, 19, 20, 19, 19, 19, 20, 19, 19, 18 (avg =19.1)

Monday Jul 25, 2011 #

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

Nice change in weather. legs Ok
M spin core
T lite track
W spin core
Th Easy run
Fri rest / travel

Spin warm up/down 23:00 [2] 10.0 km (2:18 / km)

Plain old New England in the Fall today - pity Alpe-d'Huez not offered.

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

Solid and usual routine 3x12-15 with hams thrown in and planks to finish.

Sunday Jul 24, 2011 #

Jogging warm up/down 11:30 [2] 2.0 km (5:45 / km)

Easy with some strides 4x50, followed by stretching before race


The joyful strains of Advance Australia Fair rang out over the Champs Élysées today as Cadel Evans became the first southern hemisphere rider to win the Tour de France- crikey Cadel!
10 AM

Running race (Trail) 17:15 intensity: (8:30 @4) + (8:45 @5) 4.5 km (3:50 / km) +50m 3:38 / km

Beaver Brook 5k- actually 4.5 k out and back down and up (all the climb in second half). Humid but conditions much nicer than yesterday and temps in high 70s. Good run, conservatively out in 8:30 and uphill in 8:45- kept the momentum going and passed a couple of guys on the uphill grind. Finished 6th (out of 76) and faster than when I last ran this course 7/27/08 in 17:47. Decent HTFU opportunity (a long race for me these days :-) and felt like a sub 20 5k effort (avg'd 6:10/mile).
7 PM

Walking 24:00 [1] 2.1 km (11:26 / km)

Very pleasant evening.

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