Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: BP

In the 7 days ending Nov 2, 2009:

	activity	#	time	miles		km		+m
	Walking	5	2:15:00	9.0	(15:00)	14.48	(9:19)
	Orienteering	2	1:59:28	7.98	(14:58)	12.85	(9:18)	263	24 /	30c	80%
	Running	3	1:29:40	9.59	(9:21)	15.44	(5:49)	175
	Strength	2	1:20:00	5.97		9.6
	Track	1	12:00	1.94	(6:11)	3.13	(3:50)
	Total	7	7:16:08	34.48		55.5		438	24 /	30c	80%
averages - sleep:8 weight:63.3kg

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Monday Nov 2, 2009 #

Walking warm up/down 20:00 [2] 1.5 mi (13:20 / mi)

Strength (core/strength) 30:00 [3]

Arms and core- increased to 3 sets of 15 each

Strength (spin) 20:00 [3] 9.6 km (2:05 / km)

Easy spin on random program

Sunday Nov 1, 2009 #

Event: CSU Rocky Woods

Orienteering race (Rocky Woods CSU) 52:44 *** 5.1 km (10:20 / km) +125m 9:13 / km
spiked:12/15c

Almost perfect fall day for running. Very nice course set by Clem in pretty runnable woods. Reasonable run for the most part but botched 6 and 7; with 6 got put off by seeing houses to north veered south, and for 7 debated on trial option then went straight and went too high overshooting (about 3 mins). Otherwise minor twitches (11 and 12) for another 2-3 mins down. Having had epunching yesterday forgot to take any splits today.

C • Today's run 2

Saturday Oct 31, 2009 #

Event: NEOC Hale Reservation

Orienteering race (Hale reservation NEOC) 1:06:44 *** 7.75 km (8:37 / km) +138m 7:54 / km
spiked:12/15c

Red course at Hale (Powissett Peak) set by Jeff S- nice course with route choices around the ponds/swamps and large tracts of green-woods fairly open but lots of brambles. Straight line distance was 5.9k- actual longer to take advantage of trails around the nasty areas (will log as actual distance run). Reasonable run with about 3 mins in errors on 3 legs partly due to vagaries of map- rock/cliffs etc variably mapped (I swear the sirens on the rocks were calling me)- was able to minimize damage by slowing up and focusing on contours. Anyhow tough/physical course with good variety between long legs and short with changes in direction. Nice to see lots of familiar faces. Thanks Jeff.

Red - Splits

Friday Oct 30, 2009 #

Running (easy trail) 21:01 [3] 4.0 km (5:15 / km)

In CP on firmish trails, pleasant conditions to stretch out the legs

Walking 45:00 [2] 2.5 mi (18:00 / mi)

Thursday Oct 29, 2009 #

Walking 20:00 [2] 1.5 mi (13:20 / mi)

Running warm up/down 25:00 [2] 2.5 mi (10:00 / mi)

Track intervals (treadmill) 12:00 3.13 km (3:50 / km)

6x2min at 5k pace or faster (average was approx 6:15) with rest 1:30-2 between.

Strength (strength) 30:00 [3]

Legs (squats) back and core

Wednesday Oct 28, 2009 #

Walking 30:00 [2] 2.0 mi (15:00 / mi)
(rest day)

Very wet, no time for anything else given earnings call today and feeling mild symptoms from flu shot, so will log as rest day

Tuesday Oct 27, 2009 #

Walking warm up/down 20:00 [2] 1.5 mi (13:20 / mi)

C • Next up 2

Running warm up/down 16:00 [2] 1.5 mi (10:40 / mi)

Running (treadmill) 27:39 5.0 km (5:32 / km) +175m 4:42 / km

Uphill running with average grade 3.5%

Note
slept:8.0 weight:63.3kg

Logging warm up reminds me to note a very good article on Warming up - routines proportional to distance/intensity to be raced- in he November issue of RW (page 23)

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