Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: BP

In the 10 days ending Apr 30, 2017:

activity	#	time	miles		km		+m
Strength	2	2:22:00
Walking	3	1:06:00	3.98	(16:36)	6.4	(10:19)
Orienteering	3	56:20	5.75	(9:48)	9.25	(6:05)	150	55 /	56c	98%
Jogging	3	48:25	6.65	(7:17)	10.7	(4:31)	80
Stretching	2	25:00
Trail running	1	24:16	2.49	(9:46)	4.0	(6:04)	30
Drills	1	6:00	0.25	(24:08)	0.4	(15:00)
Total	9	6:08:01	19.11		30.75		260	55 /	56c	98%

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Sunday Apr 30, 2017 #

Trail running (XC trails) 24:16 4.0 km (6:04 / km) +30m 5:51 / km

Shake out effort. Cold and drizzly.

Saturday Apr 29, 2017 #

Walking 23:00 [1] 2.0 km (11:30 / km)
(rest day)

Pleasant day out.
Many errands and chores, too tired to make drive to WI

Friday Apr 28, 2017 #

Event: USA & Canada - WOC/JWOC Team Trials OUSA National 3 day meet

Event: MNOC Como with OUSA Team Trials Sprint

Jogging warm up/down 15 [2] 2.5 km (6 / km)

With some strides

Drills warm up/down 6:00 [2] 0.4 km (15:00 / km)

ABCs

Orienteering race (Park sprint) 22:11 *** 3.75 km (5:55 / km) +60m 5:29 / km
spiked:25/25c

Steady plod, no major errors but some hesitancies. Nice course and map.

C • steady plod? 2

Short - Splits

Thursday Apr 27, 2017 #

Note
(rest day)

Travel day back home

Wednesday Apr 26, 2017 #

Event: CSU Park Series: Danehy Park

Walking warm up/down 20:00 2.4 km (8:20 / km)

Took the green to red line out to Alewife and walked/jogged to park.

Orienteering race (Park O sprint) 18:55 [4] *** 3.1 km (6:06 / km) +30m 5:49 / km
spiked:17/17c

Fun event, good course with fences as traps. A little wet underfoot but rain held off. Steady clean run, so maybe getting back into the sprint groove. SL = 2.7k

C • Park O 2

Sprint - Splits

Tuesday Apr 25, 2017 #

Note

Early flight to BOS
ANZAC day

Jogging (Treadmill) 28:10 5.0 km (5:38 / km) +50m 5:22 / km

Warm up then 20 min Fartlek session with intervals ranging between 150 and 300m at 6m/m with short recovery. Cool down.

Stretching 5:00 [1]

Mostly static

Monday Apr 24, 2017 #

Strength 1:07:00 [3]

Drills, ABCs to warm up then 5x5 with increasing weight for arms, legs and core. Cool down and stretching.

Sunday Apr 23, 2017 #

Jogging warm up/down (XC trails) 20:00 [2] 3.2 km (6:15 / km) +30m 5:58 / km

Trails to French Park, 2 km to lodge and 1.2 home after O training.

Orienteering (Sprint) 15:14 *** 2.4 km (6:21 / km) +60m 5:39 / km
spiked:13/14c

For a bit of fun ran the Spring skills course. Found the extra unmapped boulders (not sure how I missed those) at edge of circle 3, and didn't have to worry about scaling the fence as the E-W portion has been removed :-)
Steady effort, albeit walked a couple of hills.

Walking 23:00 [1] 2.0 km (11:30 / km)

Gorgeous spring day.
Got the classic out from winter hibernation and she fired up first time.

Orange - Splits

Saturday Apr 22, 2017 #

Event: World Masters Orienteering Championships 2017

Strength 1:15:00 [3]

Spring clean up and schlepping outdoor furniture up from basement.

Friday Apr 21, 2017 #

Stretching 20:00 [1]
(rest day)

Static and dynamic

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