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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: BP

In the 7 days ending May 18, 2012:

activity # timemileskm+m
  Walking7 3:58:00 13.48(17:39) 21.7(10:58)
  Jogging5 1:49:46 12.92(8:30) 20.8(5:17) 110
  Strength1 45:00
  Orienteering1 26:18 2.8(9:23) 4.51(5:50) 25
  Track2 11:38 2.24(5:12) 3.6(3:14)
  Stretching1 5:00
  Total8 7:15:42 31.45 50.61 135
  [1-5]8 7:10:42

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SaSuMoTuWeThFr

Friday May 18, 2012 #

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

Feeling pretty good, however rest day in order after a few more intense workouts this last week. Maybe some core later.
D-3 and counting

Walking 25:00 [1] 2.4 km (10:25 / km)

Don't know where the day went!

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

Twilight ramble

Thursday May 17, 2012 #

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

Luvly out
D-4

Jogging warm up/down 5:00 [2] 0.8 km (6:15 / km)

Perfunctory - should have done more but mass start was ready.
6 PM

Orienteering race (park O ) 26:18 intensity: (6:00 @3) + (15:00 @4) + (5:18 @5) 4.51 km (5:50 / km) +25m 5:40 / km

Motala, 3-1-2 sequence. Forgot to take splits except for end of loop. SL = 4.1
and about 30 sec of mistakes.Otherwise decent run and pretty even loops m/k.
loop1 (3) 1.5k 9:33
loop2 (1) 1.4k 8:54 lost 10s at #6 in dark woods, 10sec from 9 to map ex route choice error
loop 3 (2) 1.2k 7.51 10 sec at last control (NOS)

Probably last Park o for a while- still you never know :-)

Wednesday May 16, 2012 #

Jogging (Trail) 41:40 intensity: (30:00 @2) + (11:40 @3) 8.0 km (5:13 / km) +65m 5:00 / km

GBF Tophet swamp loop

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

Easing out the legs- surprisingly warm.
D-5

Note

Entered NB twilight track meet Sat evening- just the 400m, so at least I can be in the same straight as the college guys :-)

Tuesday May 15, 2012 #

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

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

Track intervals (CCHS) 2:02 intensity: (30 @3) + (1:00 @4) + (32 @5) 0.8 km (2:32 / km)

Nice out- 71F wind 19mph SSW (diagonally along home straight). 5x100m speed workout. Base time for effort =13.8s
First set of 5 run around the curve at 85% effort and jog the straight (45s).
15.6
15.8
15.7
15.4
15.7
Avg= 15.6
Felt good so added a few more at target 400m race pace -90-95%- along the straights and jog the bends (50s)
14.2
14.9 (-wind)
14.3
Avg= 14.4
NB rests could have been shorter.

Note

Quick summery of history (season best) on masters track and targets for this season (MN relo permitting :-)
Best AG results at 800m , then 400, then 1500

Distance Season (USA ranking) M58
2010 out 2011 in 2011 out 2012 in 2012 out (T)
200 28.5 (24)
400 1:00.7 (26) 1:00.7 (7) 59.x
800 2:28.5 (20) 2:31.5 (9) 2:21.0 (18) 2:26.2 (9) 2:18
1500 5:09.9 (33) 5:05
Mile 5:55.6 (19) 5:42.9 (21) 5:54.2 (20)
In = Indoor; Out= outdoor; T= Target



Walking 35:00 [1] 3.0 km (11:40 / km)

Out before the rain and t-storms promised.

Monday May 14, 2012 #

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

Out in the drizzle but without mozzies.
Quads a bit tight- need to stretch.
D-7

Strength (Arms, back and core) 45:00 [3]

Extended session- arms 20, back, gluts and hams 10, core 15.

Stretching 5:00 [0]

With roller and mostly quads.

Sunday May 13, 2012 #

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

Keeping the dogs happy early before it gets too warm.

Jogging ( recovery) 32:06 intensity: (20:06 @2) + (12:00 @3) 6.4 km (5:01 / km) +45m 4:51 / km

Great brook XC trails for an easy 4m run - just right. Very pleasant out.

Saturday May 12, 2012 #

Walking 27:00 [3] 2.4 km (11:15 / km)

D-9. Out early, then to U Mass track.

Jogging warm up/down 11:00 [2] 2.0 km (5:30 / km)

Greater Boston Senior Games - low key, but fun, track event on UMass Boston asphalt track. Nice and warm but with strong breeze (15mph) down back straight. Anyhow turned up with a few Mass Velocity track buddies for a training session. Quick warm up plus 4x100m strides and drills. Got stuck in the 93S parking lot and just made it- one guy had to hoof it and got a $200 speeding ticket. Ouch.

Track intervals (U Mass) 9:36 intensity: (2:00 @3) + (6:00 @4) + (1:36 @5) 2.8 km (3:26 / km)

1500, 800, 400, 100 with about 5-10 mins rest between- started at 1pm and all done by 2. Ran them at 85-90% effort, looking for even splits but had to work hard along back straight. Times were OK for early in season, especially given no one to chase, although I had some closer comp in the sprints. Broke out a new pair of Saucony Kinvara's for the occasion as spikes were not useful. Anyhow, 4 races and 4 golds in 50-59 division and a solid repetition wo. Went as follows:
1500: 5:39 (66, 91, 92, 89) steady aiming for 6 min/mile pace
800: 2:38 (79, 79) even and a bit faster but not pushing it
400: 65 (33, 32) lane 1 and caught the stagger at 200. Felt tired but no piano at the 300m mark!
100: 13.8x; well opened up a bit on this one :-)

Posed for a few photos (made it to the brochure this year :-) and answered the question; was I sprinter doing middle distance or a middle distance runner doing sprints. I answered (honestly) more the latter.
Then home to attend to the never ending honey do list.

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