Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: BP

In the 7 days ending Sep 26, 2020:

activity	#	time	miles		km		+m
Orienteering	1	1:37:21	4.82	(20:13)	7.75	(12:34)	245	14 /	19c	73%
Walking	5	1:00:00	4.26	(14:06)	6.85	(8:46)	94
Spin	2	40:00	11.56	(3:28)	18.6	(2:09)
Strength	2	30:30
Jogging	2	30:00	2.73	(10:58)	4.4	(6:49)	47
Running	1	20:00	2.05	(9:45)	3.3	(6:04)	25
Powerwalk	1	20:00	1.58	(12:37)	2.55	(7:51)	58
Total	7	4:57:51	27.0		43.45		469	14 /	19c	73%

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Saturday Sep 26, 2020 #

Orienteering (Interstate Park WI Green) 1:37:21 **** 7.75 km (12:34 / km) +245m 10:51 / km
ahr:141 spiked:14/19c

First O in about 18 months and last time on this map was about 5 years ago. A very nice fall day and worth the drive out to WI for a socially distanced event. Protocol and execution on that score were top notch!
Definitely rusty and dropped a couple of minutes on the first 2 controls being off line (to the left). After that settled not a rhythm, albeit slow plod. Couldn't find a couple of the trails (eg 3-4). Nice "middle distancy" section in the middle of what was otherwise a "long" green. Some other bobbles and last minute directional deviations on an otherwise good line. Some parts very runnable and others a rocky footing nightmare. My iwatch had me moving for 85/97 minutes.
Something dubious about control 15 - either location or the mapping of the hiking trail I used to attack from is not correctly marked. Distance in seems about right. Course was pretty nice with good challenges for the most part, except for a few legs that the vetter should have adjusted (eg dog legs, gratuitous climb) and a propensity to hang controls high and visible from direction of travel (not that helped much with abundant orange fall colors :-).
A nice day out in the woods and a big thanks to all the volunteers who made it happen.

C • Orienteering 2

Advanced - Splits

Friday Sep 25, 2020 #

Walking warm up/down 10:00 [1] 1.1 km (9:05 / km) +14m 8:33 / km
ahr:93

Easy; 104/173

Jogging (P tread ) 20:00 2.9 km (6:54 / km) +22m 6:39 / km
ahr:123

4 wu jog, then 4x 2 1/2 min progression run intervals with 1 1/2 jog recovery; 277/231

Thursday Sep 24, 2020 #

Walking warm up/down (P tread) 10:00 [1] 1.1 km (9:05 / km) +13m 8:35 / km
ahr:109

Easy effort; 110/187.

Strength 30:00 [2]

WWO2

Squat jumps 3x8
DB cleans 2x15# 3x8

Bulgarian lunges TRX 3x2x12
Chin ups wide grip (red band) 3x12
Step up to curl 2x15# 3x2x12
SA one leg row 15# 3x2x12

TRX roll outs 3x12

Wednesday Sep 23, 2020 #

Spin (P) 30:00 14.0 km (2:09 / km)
ahr:120

Power zone endurance wo with focus on comfortable cadence to meet power zone target. 10 wu then PZ2 for 4 R Z2 1, PZ3 for 4 R Z2 1, PZ2 for 4 RZ2 1, PZ3 for 4 RZ2 1; 213/119/88/30

Tuesday Sep 22, 2020 #

Jogging warm up/down (P tread) 10:00 1.5 km (6:40 / km) +25m 6:09 / km
ahr:128

Loosen up, hills and strides; 152/254

Running (P tread) 20:00 3.3 km (6:04 / km) +25m 5:50 / km
ahr:143

HIIT: Up and down ladders 20/30/40/30/20 (up to 11mph) with equal walk recovery- 4 sets ?(lost count); 316/274

Walking warm up/down 10:00 1.2 km (8:20 / km) +25m 7:33 / km
ahr:120

Down ramp; 117/196

Monday Sep 21, 2020 #

Walking warm up/down (P tread) 10:00 [1] 1.0 km (10:00 / km) +15m 9:18 / km
ahr:100

Ramp up with stretching upper and lower limbs;92/154

Strength 30 [2]

WWO1

Skaters w toe touch 3x2x8
Push ups hand release 3x8

SA push 20# 3x2x12
Floor press 2x20# 3x12
Suitcase squat 2x15# 3x2x12
Raised glut bridge 3x12

Dead bugs 3x2x12

Walking warm up/down (P tread) 10:00 [1] 1.3 km (7:42 / km) +12m 7:21 / km
ahr:115

Cool down; 127/212

Sunday Sep 20, 2020 #

Spin warm up/down (P) 10:00 4.6 km (2:10 / km)
ahr:107

Gradual ramp up; 70/117/84/40

Powerwalk (P tread) 20:00 2.55 km (7:51 / km) +58m 7:03 / km
ahr:120

3 wu then 30/30 increasing speed and incline up to 5% and 6mph; 270/226.

Walking warm up/down (P tread) 10:00 [1] 1.15 km (8:42 / km) +15m 8:10 / km
ahr:100

Easy down; 112/186

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