Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: BP

In the 7 days ending Jun 17, 2012:

activity	#	time	miles		km		+m
Walking	6	4:02:00	15.13	(16:00)	24.35	(9:56)
Orienteering	1	1:15:44	6.71	(11:17)	10.8	(7:01)	70	22 /	23c	95%
Jogging	3	59:10	5.85	(10:07)	9.41	(6:17)
Strength	2	50:00
Running	1	10:00	1.49	(6:42)	2.4	(4:10)	120
Track	1	3:22	0.75	(4:31)	1.2	(2:48)
Total	7	7:20:16	29.92		48.16		190	22 /	23c	95%

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Sunday Jun 17, 2012 #

Walking 32:00 [1] 3.2 km (10:00 / km)
(rest day)

Out early before it gets too muggy. Will likely call a rest day today.

Walking 35:00 [1] 3.2 km (10:56 / km)

Quick explore of nearby Eagle Lake park

Saturday Jun 16, 2012 #

Event: MNOC - Cleary Lake Regional Park

Jogging warm up/down 12:00 [2] 2.0 km (6:00 / km)

Before track with drills, 4x100 strides and stretching

Track race 1:44 [4] 0.6 km (2:53 / km)

TT with Jim Schoffman (2:14 runner) and Jim Sheehan (2:20). Aim was 800 race pace ie 34/35 per 200. Nestled in behind jim Sc, until 300 when pace slowed and led it home from there. Not an all out effort and hit planned target of 1:45.
Splits: 34.6, 35.9, 34.3 (1:44.8)
Felt good and strong.

Track intervals 1:38 [4] 0.6 km (2:43 / km)

Full recovery then 2x300m at race pace with 400m walk recovery between
49.5
48.3

Jogging warm up/down 6:00 [2] 1.0 km (6:00 / km)

Recovery jog, stretching then off to coffee with the guys. Fun session and learnt some stuff. Next w/o for me will be 10x200 with1 min rest.

Orienteering race 59:26 [3] *** 7.95 km (7:29 / km) +70m 7:10 / km
spiked:16/17c

MNOC meet and 1 hour score meet. Legs tired so went out steady. Only 1 miss on a dubious control(knoll in midst of thicket) must have been close but no cigar and bailed before losing more time.17/22 controls. Hot and muggy at start but blissful rain half way through; couldn't see a damn thing with fogged glasses though :-)

Orienteering (Sprint) 16:18 *** 2.85 km (5:43 / km)
spiked:6/6c

Slow jog on a 1:10000 map, 6 controls course. No mistakes. Legs are done now! SL=2.5k

Note

Warm welcome by MNOC and Ian H and Erin B. Met some of the folks including Will Daniels who was visiting his folks!

C • great club there 2

Friday Jun 15, 2012 #

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

No untoward effects from resumption of running last night- this is good.

Strength (Core) 20:00 [1]

3x15 routine with a few minutes of planks to finish

Walking 15:00 [1] 1.6 km (9:22 / km)
(rest day)

Brisk walk and ready for tomorrow's speed session.

Thursday Jun 14, 2012 #

Walking 28:00 [1] 3.0 km (9:20 / km)

Planning to run tonite although t storms are promised.
Cellulitis pretty much in complete resolution- will keep going until AB course finished. New measures instituted!

Jogging warm up/down (Treadmill) 15:00 [2] 2.4 km (6:15 / km)

Before hill intervals

Running intervals 10:00 2.4 km (4:10 / km) +120m 3:20 / km

In lieu of a real hill, did treadmill hill intervals.10x1min @ 5% and 6:40 pace with 1 min slow jog recovery at same grade. Kept and eye on HR and generally recovered to <130 and work ~160, rising to 172 at end and 140 (R) but felt OK. Covered 240m in each work interval.

Jogging warm up/down 16:00 [2] 2.4 km (6:40 / km)

And a easy cool down followed by stretching

Wednesday Jun 13, 2012 #

Walking 36:00 [1] 3.5 km (10:17 / km)

Back to some sort of routine.

Walking 28:00 [1] 3.0 km (9:20 / km)

Decided not to stress the leg for another day. Otherwise settling well.

Tuesday Jun 12, 2012 #

Walking 18:00 [1] 1.75 km (10:17 / km)

Will likely postpone track wo until leg completely healed.

Note
(rest day)

Busy day of stuff. Pm house inspection, drop Ros off at MSP for trip home.

Monday Jun 11, 2012 #

Walking 34:00 [1] 3.5 km (9:43 / km)

Able to fully flex left knee again. Further reduction in redness /induration, so 72 hours in and good response to AB so likely just an MSSE (possibly MSSA and thankfully not MRSA). So one more day of being a good boy and back to running tomorrow. Lucky I had chief nurse in town and was impressed with the local hospital ER. Welcome to MN!

Note

Offer accepted and inspection tomorrow.

Jogging warm up/down 10:10 [1] 1.0 mi (10:10 / mi)

Very easy before core

Strength (Arms and core) 30:00 [2]

Better than nothing, but kept it on the light side

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