Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: BP

In the 7 days ending Apr 7, 2012:

activity	#	time	miles		km		+m
Walking	6	3:23:00	11.62	(17:28)	18.7	(10:51)
Jogging	6	2:16:48	16.51	(8:17)	26.57	(5:09)	45
Orienteering	2	1:39:47	8.65	(11:32)	13.92	(7:10)	280	10 /	14c	71%
Strength	1	45:00
Total	7	8:04:35	36.78		59.19		325	10 /	14c	71%

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Saturday Apr 7, 2012 #

Event: NEOC: Prospect Hill

Jogging warm up/down 11:00 [2] 1.8 km (6:07 / km)

Followed by stretching

Orienteering race (Green) 50:53 *** 6.07 km (8:23 / km) +230m 7:03 / km
spiked:10/14c

Cold wind blowing today and felt decrepit. 3 times over the large hill , meant walking the hills. OK run technical wise except for nearly forgetting 5 on route to 6 (30sec retrace) and #11 (tried to make sense of cliffs and reentrant) and 12 (hesitant); dropped 2-3 mins here- so could have seen 47 mins for SL 5.2k.

Green - Splits

Friday Apr 6, 2012 #

Walking 34:00 [1] 3.0 km (11:20 / km)
(rest day)

Thursday Apr 5, 2012 #

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

Jogging (track play time) 26:05 5.0 km (5:13 / km)

3 km w/u, drills and stretching, 10x100m strides (19-20sec per 100, 3:16) and 1km cool down

Wednesday Apr 4, 2012 #

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

Staying loose

Jogging (trail) 24:15 [3] 5.0 km (4:51 / km) +45m 4:38 / km

Beautiful out- mellow run at LT. Moving easily with new trail shoes (Saucony peregrine)

Strength (arms, legs, core) 45:00 [3]

15/15/15 A/L/C and 3x15 routine (with 20-25lb kettle bells)

Walking 30:00 [1] 2.5 km (12:00 / km)

Twilight amble

Tuesday Apr 3, 2012 #

Walking 18:00 [1] 2.0 km (9:00 / km)

Good to clear the brain

Jogging intervals (Trail fartlek) 41:57 8.17 km (5:08 / km)

Usually track day however rule I imposed on self 2 seasons ago was no track if T<60F for reasons of injury prevention. So with 50F put compression tights on and went trail. Mile warmup and cool down then 8x2mins work with 1min recovery. Covered between 500 and 560m depending on trail/ climb per interval and 4.27k in16 mins (avg 3:45 min/k pace). Last couple felt tough.

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

Keeping team Berner happy.

Note

Aagh, just had my pc infected with Smart Fortress 2012 virus- annoying pop ups then freezes all programs - masquerades as a spyware anti-dote. Didn't fall for it but too late anyway- off to the pc doctor.

C • PC doctor 2

Monday Apr 2, 2012 #

Jogging (trail) 24:31 [3] 5.0 km (4:54 / km)

Briskish (and breezy) run with last mile around 6;30 pace.

Walking 32:00 [1] 2.7 km (11:51 / km)

Reasonably pleasant out

Sunday Apr 1, 2012 #

Jogging warm up/down 9:00 [2] 1.6 km (5:37 / km)

Before O

Orienteering race (Mine Falls Red) 48:54 *** 7.85 km (6:14 / km) +50m 6:02 / km

More a trail run in a technically easy area - Sl=6.2k - the map being flaky in parts- nonetheless sloppy on several controls; misread 3, and way off on # 7 (small pit) costing me 2 mins, cut in too soon for 9, overshot 10, rounded pond to south for #12- looked like straight would have worked. Got caught out on route choice to 10 thinking trail went under freeway - it didn't. So about 3 mins squandered- should have seen 45 ish.

C • 10 & 12 9

Walking 28:00 [1] 2.5 km (11:12 / km)

Round the hood.

Red - Splits

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