Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: BP

In the 7 days ending Apr 20, 2012:

activity	#	time	miles		km		+m
Walking	5	2:27:00	8.39	(17:31)	13.5	(10:53)
Orienteering	3	2:11:37	9.32	(14:07)	15.0	(8:46)	235	10 /	13c	76%
Jogging	4	1:12:58	8.33	(8:46)	13.4	(5:27)	40
Strength	1	35:00
Stretching	1	10:00
Track	1	2:51	0.62	(4:35)	1.0	(2:51)
Total	7	6:39:26	26.66		42.9		275	10 /	13c	76%
[1-5]	7	6:29:26

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Friday Apr 20, 2012 #

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

Good to have a rest day. More O tomorrow.

Thursday Apr 19, 2012 #

Event: CSU Park-O 1: Danehy Park

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

legs OK

Strength (arms and core) 35:00 [2]

A/C 15/20 3x15 with kettle bells and ball.

Jogging warm up/down 16:00 [2] 2.6 km (6:09 / km)

Before and after park O plus drills

Orienteering race (Danehy park O) 18:43 [4] 3.6 km (5:12 / km) +25m 5:01 / km

Steady run although legs a bit sluggish. Pleasant evening and lots of the regulars in attendance. Only boo-boo was going to 7 on way from 4-5. worth 30-40 sec. Misread course lines with sweat in my eyes. Otherwise clean although t route choice 2-3 was not optimal nor was 8-9. Enjoyable run though. SL=3.1k

Advanced - Splits

Wednesday Apr 18, 2012 #

Walking 20:00 [1] 2.2 km (9:05 / km)

Nice and fresh

Jogging warm up/down 22:30 [2] 4.0 km (5:38 / km)

Before and after track with 4x100m strides, drills and stretching.

Track intervals 2:51 1.0 km (2:51 / km)

Have signed up for the Soupbone virtual HS diva (middle distance) track workouts, but had to find an alternative to the 200m relay for today. With past weekend exertions and park O tomorrow decided on intensity without volume. Settled on a 1000m breakdown @90% effort as follows:
400 (2 min rest), 300 (1:30 R), 200 (1:00 R), 100 starting at 800m pace and ending at 400m pace.
Beautiful conditions, 60F, v. slight breeze and went as follows:
70.6 (35.x)
52.2 (34.x)
33.1
15.1

C • Nice start 2

400, 300, 200, 100 - Splits

Tuesday Apr 17, 2012 #

Walking 23:00 [1] 2.4 km (9:35 / km)

Humid and allergies playing up. Maybe track today?

Jogging (trail) 24:28 [3] 5.0 km (4:54 / km) +40m 4:42 / km

Day got away from you but managed to get in a short run at GBF. Nice out warm, sun fading and not too humid.

Stretching 10:00 [0]

With foam roller.

Note

Forgot to add that Roz was thrilled with the quiit I won in the junior team fundraiser silent auction in GA- a very nice piece "folkart" workmanship by Laurie Searle.

C • Quilt 2

Walking 28:00 [1] 2.4 km (11:40 / km)

Pleasant evening stroll.

Monday Apr 16, 2012 #

Note
(rest day)

Home last night at midnight after uneventful flight to MHT, watched BM on TV.

Walking 25:00 [1] 2.0 km (12:30 / km)

Halfhearted plod round the hood - dogs were hot.

Sunday Apr 15, 2012 #

Jogging warm up/down 10:00 [2] 1.8 km (5:33 / km)

Plus stretching, legs felt ok

Orienteering race 40:21 3.6 km (11:13 / km) +140m 9:23 / km

Solid but not spectacular run until 16- holding onto 2nd or 3rd on green. Than bam- brain fatigue, glasses too fogged and couldn't make sense of mapped rock- 3 mins lost right there but could have worse :-) and let Tim in for the win. Good technical course and no chance for boredom, was quite humid though.
http://www.gaorienteering.org/gadget/cgi-bin/reitt...

C • Middle 3

Middle - Green X - Splits

Saturday Apr 14, 2012 #

Orienteering race 1:12:33 [3] *** 7.8 km (9:18 / km) +70m 8:54 / km
spiked:10/13c

Doozey (sp?) of a first control- poor route choice then lost glasses ripped off by a vine, found after a couple of minutes then rattled and missed control having to attack twice- 10 mins in the hole already! Too low on 4 for another couple of minutes, at which point Glen caught me. Second half beyond the spectator chute was OK so could have seen 61-62: but not to be. Surprised to hold on to 2nd place.
http://www.gaorienteering.org/gadget/cgi-bin/reitt...

Long - Green X - Splits

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