Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: BP

In the 7 days ending May 19, 2012:

activity	#	time	miles		km		+m
Walking	6	3:31:00	11.99	(17:36)	19.3	(10:56)
Jogging	5	1:53:46	13.3	(8:33)	21.4	(5:19)	110
Strength	1	45:00
Orienteering	1	26:18	2.8	(9:23)	4.51	(5:50)	25
Stretching	1	5:00
Track	2	3:03	0.75	(4:05)	1.2	(2:33)
Total	8	6:44:07	28.84		46.41		135
[1-5]	8	6:39:07

1:12

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» now

Saturday May 19, 2012 #

Jogging warm up/down 15:00 [2] 2.6 km (5:46 / km)

Before track with strides 4x50m and drills plus stretching

Track race 1:01 [5] 0.4 km (2:32 / km)

New Balance Twilight meet - very nice out. Felt pretty sluggish however and not a great start as the guy just inside me caught me early, although he was coming back to me in the home straight. Time and splits pending. Videos apparently will be available so will be good to analyze race. Watched the 800s then headed off to dinner with Roz.

C • awesome! 2

Note

Official FAT for the 400 was 1:01.47 (30/31) - under AA STD and not too bad for early season. AG = 85% and OAE= 50.85
And the movie!
http://www.flotrack.org/coverage/249310-2012-New-B...
Btw the 2 OFs featured asked if we could run with the 2 women who had seed times of 60-61: would have made for a good race. The next men's heat ran around 50s and the 800s in 1:50- 1:55 (30 years too late for that I'm afraid)

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 #

Event: CSU Park-O 5: Fresh Pond

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 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 :-)

Motala - Splits

Wednesday May 16, 2012 #

Jogging (Trail) 41:40 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 :-)

C • Twilight track meet 2

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 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

C • very interesting. 2:18 for... 4

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 6.4 km (5:01 / km) +45m 4:51 / km

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

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