Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: BP

In the 7 days ending Oct 5, 2012:

activity

time

miles

Running

2:21:11

17.49

(8:04)

28.15

(5:01)

305

Walking

2:11:00

7.58

(17:17)

12.2

(10:44)

Strength

1:50:00

Orienteering

1:36:46

8.03

(12:03)

12.93

(7:29)

315

24 /

25c

96%

Stretching

16:00

Jogging

14:31

1.56

(9:18)

2.51

(5:47)

Total

8:29:28

34.67

55.79

620

24 /

25c

96%

[1-5]

8:13:28

averages - weight:62.6kg

1:49

0:00

» now

Friday Oct 5, 2012 #

Running warm up/down (Indoor track) 9:59 [2] 2.0 km (5:00 / km)

Before core.

Strength (Core) 20:00 [2]

Hips, abs

Stretching (Legs) 6:00 [0]

With foam roller and ball

Thursday Oct 4, 2012 #

Event: MNOC - Adventure Run #1

Jogging warm up/down 14:31 [2] 2.51 km (5:47 / km)

W/u with drills and stretching

Orienteering (Night O Adventure run) 35:50 ** 6.36 km (5:38 / km) +90m 5:16 / km
ahr:141 spiked:10/11c

7pm start and 42 F with wind- yesterday a balmy 72F at the same time. Anyhow mass start run with w/y difficulty controls with trail running. A steady effort, couldnt locate a small trail to 8, so went bush. Tactical error on way to 10 trying to go across rough open. Compounded by heading to the finish without # 11! Caught error before it wastoo late but dropped 1 1/2 min running an extra few hundred meters. Anyhow fun run and good to test map reading under headlight again. SL = 4.4k

Wednesday Oct 3, 2012 #

Walking 27:00 [1] 2.5 km (10:48 / km)

Another. Gorgeous 70F day.

Running warm up/down (Indoor track) 12:01 [2] 2.55 km (4:43 / km)

Before strength

Strength 1:00:00 [3]

Core, legs and arms. Box jumps and cleans, Hams and quads with machines, push ups and pull ups in sets of 12, rows and stuff. Solid wo.

Stretching (Legs) 10:00 [0]

Verdict, hips especially rotator muscles eg piriformis are very tight.

Tuesday Oct 2, 2012 #

Walking 26:00 [1] 2.4 km (10:50 / km)

Catching the last warmth of Fall, post flu shot

Running (Fartlek) 38:04 7.2 km (5:17 / km) +150m 4:47 / km

Alas no track - soccer game on at the local high school and paid entry required! So fall back was hill intervals. Warmed up a mile on the xc trails, did 10x320m loops with 120m uphill sprint (29-32 sec) and 200 jog recovery (65-75) down and around to start. Tough work at top of climb and legs were tired to start with, but got through it. Had entertained 12 reps but discretion won out. Mile and half trail run afterwards and home.

Monday Oct 1, 2012 #

Note

PFW
M easy and core
T track intervals TBD
W strength and easy
T Night O - yeah :-)
F rest, core
S O race
S long

Walking 24:00 [1] 2.5 km (9:36 / km)

LT break, cool change coming.

Running warm up/down (indoor track) 15:52 [2] 3.4 km (4:40 / km)

started slow and sped up

Strength (core) 30:00 [2]

Abs, gluts plus legs, finishing with arms and shoulders

Sunday Sep 30, 2012 #

Running long (Road) 1:05:15 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.

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, one lap to go!

Team WA at APOC 1980

C • Interesting 10

Saturday Sep 29, 2012 #

Event: MNOC - Murphy-Hanrehan

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

Mid morning and quite warm

Orienteering race 1:00:56 *** 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.

C • NIce race Bill 5

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!

Green - Splits

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