Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: BP

In the 7 days ending Mar 23, 2014:

activity	#	time	miles		km		+m
Walking	7	5:48:00	17.83	(19:31)	28.7	(12:08)
Strength	3	1:20:00
Running	2	46:45	5.97	(7:50)	9.6	(4:52)	50
Stretching	6	40:00
Jogging	2	35:00	4.23	(8:17)	6.8	(5:09)	68
Spin	1	25:00	8.2	(3:03)	13.2	(1:54)
Swimming	1	15:05	0.39	(39:09)	0.62	(24:20)
Orienteering	1	14:47	1.19	(12:23)	1.92	(7:42)	25	17 /	17c	100%
Total	7	10:04:37	37.8		60.84		143	17 /	17c	100%

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Sunday Mar 23, 2014 #

Jogging warm up/down (Treadmill) 18:30 3.6 km (5:08 / km) +36m 4:54 / km

Usual cut down wu (ie each km 30 secs faster than prior) with a bit extra.

Strength 1:00:00 [3]

Super sets as follows:

Thruster 3x10 (40#)
Wide Grip Pull Up 3x10
Deadbug 3x20

Walking Lunges 3x10 (40#)
Clam Drill 3x30secsx4 positions
Banded Purple Bird Dog 3x10 each

Inverted Row 3x10
Lateral Lunges 3x10 each
Plank Outs 3x10

Jump Rope 3x50
Push Up 3x10
Plyo Board 3x1 min fast feet

Stretching 10:00 [1]

Legs with roller

Note

To self: must start doing hip drills again.

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

Wind chilly flat day.

Saturday Mar 22, 2014 #

Event: MNOC Skills Clinic

Walking 1:45:00 [1] 5.0 km (21:00 / km)

Setting out controls for MNOC skill clinic and sprint course. Cold and windy to start then sunny at 18F.

Orienteering (Sprint) 14:47 *** 1.92 km (7:42 / km) +25m 7:14 / km
spiked:17/17c

Jogged around my sprint course to wake up controls SL=1.6km. Running on snow, some glazed icy sections, without breaking through for the most part- so not ideal sprint conditions. However winning time of 12:51 was right on target, with most experienced orienteers around 16-18 mins, and slowest around 45 mins, plus some new folks around 75 mind: so I feel like I got the parameters right for the conditions. Good turn out of newbies who seemed to enjoy my white and yellow course offerings- no misplaced controls!

Sprint - Splits

Friday Mar 21, 2014 #

Walking 28:00 [1] 3.2 km (8:45 / km)

Gray overcast day back in MG

Spin warm up/down 25:00 [2] 13.2 km (1:54 / km)

Trying out one of the new spin cycles. Easy effort with avg 150W

Stretching 10:00 [1]

Hip drills followed by foam roller.

Thursday Mar 20, 2014 #

Jogging warm up/down (Treadmill) 16:30 [2] 3.2 km (5:09 / km) +32m 4:55 / km

Not a lot of time before heading to LHR, however a 15,10,5 session that's better than nothing

Strength (Core) 10:00 [2]

Planks, abs, gluts and hams.

Stretching 5:00 [1]

Legs with roller

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

Time to spare so a quick outing to look at the Daffs one more time.

Wednesday Mar 19, 2014 #

Running (XC) 21:24 [3] 4.6 km (4:39 / km)

Better night, so got mobile before breakfast. Quick out along the tow paths. A cool but pleasant 8C :), so minimal cladding required.

C • A cool but pleasant 8F 3

Strength 10:00 [2]

Back to the old core routine.

Stretching 5:00 [1]

Rolling out the kinks.

Walking 26:00 [1] 3.0 km (8:40 / km)

Pleasant LT ramble along the river banks of the Babraham Research Park.

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

Evening stroll

Tuesday Mar 18, 2014 #

Walking 42:00 [1] 4.5 km (9:20 / km)

Bad JL so overslept alarm- scrambled out to at least get some fresh air before breakfast and then again at LT.

Running (Treadmill) 25:21 5.0 km (5:04 / km) +50m 4:50 / km

Hotel gym. Progression run starting slow and ramping up-(ending at 6:45 pace) one way to deal with treadmill boredom!
Ks in 5:45, 5:25, 5:00, 4:45, 4:25 and didn't feel too strenuous despite a bad dose of the JL fugue.

Stretching 5:00 [1]

Legs with roller

Monday Mar 17, 2014 #

Walking 1:30:00 [1] 7.0 km (12:51 / km)

Mk2 of my Cambridge Colleges walking tour- and still they come!
Spring in full bloom, 50F and not a skerrig of dirty snow in sight.

Daffodils in abundance along the Backs evoking a Wordsworthian moment.

I wander'd lonely as a cloud
That floats on high o'er vales and hills,
When all at once I saw a crowd,
A host of golden daffodils,
Beside the lake, beneath the trees
Fluttering and dancing in the breeze.

Swimming 15:05 [1] 0.62 km (24:20 / km)

A bit of BS for JL

Stretching 5:00 [1]

Legs with roller

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