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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: BP

In the 7 days ending Sep 30, 2012:

activity # timemileskm+m
  Walking4 1:26:00 5.1(16:53) 8.2(10:29)
  Strength2 1:20:00
  Jogging4 1:12:50 8.7(8:22) 14.0(5:12) 45
  Running1 1:05:15 8.08(8:05) 13.0(5:01) 155
  Orienteering1 1:00:56 4.08(14:56) 6.57(9:16) 22514 /14c100%
  Stretching2 20:00
  Track1 2:40 0.62(4:17) 1.0(2:40)
  Total6 6:27:41 26.58 42.77 42514 /14c100%
  [1-5]6 6:07:41
averages - weight:62.6kg

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MoTuWeThFrSaSu

Sunday Sep 30, 2012 #

Running long (Road) 1:05:15 intensity: (30:00 @2) + (30:00 @3) + (5:15 @4) 13.0 km (5:01 / km) +155m 4:44 / km
ahr:135 max:163

Medicine Lake 8miler counter clockwise. Cool but pleasant 47F and beautiful morning with golden fall colors. Lovely! Steady and comfortable pace, able to converse with my biking partner!
4 mile splits in 33:01 (8:15, big hills first), home in 31:17 (7:48) plus a bit to make up 13k, with last km around 4 min /k pace.
Running conditioning seems to be OK as is recovery from yesterday.

Walking 27:00 [1] 2.4 km (11:15 / km)
weight:62.6kg

Warm dry Fall day.

Note

Another week and month flown by.
BP's orienteering training log
More O tech training needed and time to increase long runs to 10 milers.

Note

Thinking about training - quality vs. quantity and started to reminisce...... A couple of archival pix - full head of hair phase, back circa 1980.
Perry Lakes WA
Perry Lakes, one lap to go!
APOC 1980  (1)
Team WA at APOC 1980

Saturday Sep 29, 2012 #

Walking 27:00 [1] 2.4 km (11:15 / km)

Mid morning and quite warm

Orienteering race 1:00:56 intensity: (20:00 @2) + (20:00 @3) + (20:56 @4) *** 6.57 km (9:16 / km) +225m 7:55 / km
ahr:147 max:181 spiked:14/14c

Hot conditions at 80F and lots of green made for slow going. Took trail options where I could. Not an overly demanding course technically, however made no notable errors other than could have broken the hour with some more peak effort. Given conditions a pretty decent run though. SL = 5.1k
ps focused on control flow and exit direction from #2 on.

Note

AP shows a total loss of 33 sec on one leg- caught in briars! Actually felt I lost more time schlepping up green coated hills and then a double-foot plant with mud suck in a "cross able" swamp (#5); thought I was going to leave both O-rocs behind!

Friday Sep 28, 2012 #

Note
(rest day)

Just don't know where the time goes these days

Thursday Sep 27, 2012 #

Walking 22:00 [1] 2.4 km (9:10 / km)

Finally... a non-all-day meeting and a chance to escape the Office for some much needed solar therapy.

Jogging warm up/down (trail) 29:01 intensity: (15:00 @1) + (14:01 @2) 5.4 km (5:22 / km) +45m 5:10 / km
ahr:132

Catching the last rays of the day; warm spots in the glades, cool by the ponds.Easy pace outing.

Wednesday Sep 26, 2012 #

Jogging warm up/down 9:52 [2] 2.0 km (4:56 / km)

Before strength

Strength 1:00:00 [3]

Core,legs and arms 20/20/20 with box jumps, squats etc., push ups and pullups - all round workout.

Stretching 15:00 [0]

Legs with trainer

Tuesday Sep 25, 2012 #

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

Before track with stretching, drills and 4x100 strides.

Track intervals (AHS) 2:40 intensity: (2:00 @4) + (40 @5) 1.0 km (2:40 / km)
shoes: Saucony kinvara

Speed workout and one I haven't done for a while. 400,300, 200, 100 @ 90% effort (aka 800 target pace) with complete walk recovery between. Cool 60F and no breeze, twilight approaching. Went pretty well as follows:
67.5 (6)
49.8 (6)
30.6 (5)
14.7
Legs heavy on last one

Walking warm up/down 10:00 [1] 1.0 km (10:00 / km)

Ease down

Jogging warm up/down 8:30 [2] 1.6 km (5:19 / km)

And a mile to finish.

Note

Last time I ran this workout was 4/18/12 with less recovery between; 70, 52, 33,15 = 2:50 for 1km.

Stretching 5:00 [0]

Legs with foam roller.

Monday Sep 24, 2012 #

Jogging warm up/down (indoor track) 16:27 [2] 3.4 km (4:50 / km)

Loosening the legs before core

Strength (core) 20:00 [2]

Had to fit this in between business meeting and dinner. Better than nothing.

Note

PFW
M easy and core
T track (400,300,200,100 @800 RP)
W Strength
T easy trail and strides
F rest
S 5k and O
S recovery run

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