Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: BP

In the 7 days ending Nov 21, 2009:

	activity	#	time	miles		km		+m
	Walking	6	2:32:00	10.5	(14:29)	16.9	(9:00)
	Strength	2	1:55:00	14.7		23.66
	Running	3	1:08:03	6.92	(9:50)	11.13	(6:07)	160
	Orienteering	1	28:21	1.99	(14:15)	3.2	(8:52)	140	17 /	20c	85%
	Track	1	16:06	2.49	(6:29)	4.0	(4:02)
	Total	7	6:19:30	36.59		58.89		300	17 /	20c	85%
averages - sleep:6.7 rhr:38 weight:63.5kg

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Saturday Nov 21, 2009 #

Walking 45:00 [2] 2.75 mi (16:22 / mi)

Quick trip to GB with dog. Yard work beckons.

Friday Nov 20, 2009 #

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

Running warm up/down 10:00 [2] 1.0 mi (10:00 / mi)

Running (uphill ) 23:03 4.0 km (5:46 / km) +160m 4:48 / km

Tempo effort (effort to 85% HR) with average 4% grade range 2-6%

Thursday Nov 19, 2009 #

Walking 25:00 [2] 2.0 mi (12:30 / mi)
rhr:38 slept:8.0 weight:63.5kg

N of 1 clinical trial- with 11lb backpack, at brisk clip HR 96-105 and RR 30-40 pm.
RHR=38, MHR=176 (PW= 138)

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

Track intervals 16:06 4.0 km (4:02 / km)

4x800m, 2x400m around 5k pace with 400m recovery jog between
3:21, 3:19, 3:15, 3:12, 1;31, 1:28

Wednesday Nov 18, 2009 #

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

Crisp morning

Strength (strength) 35:00 [3]

legs, core (3x12-15), stretching

Strength (spin hill interval) 30:00 [3] 9.6 mi (3:07 / mi)

moderate load

Going to take this as a rest day which I will admit I need (weekend trips to SF or something) . Unfortunately water pipe leaking in basement (fortunately no damage to plant or hobby stuff ) so shut off the pump and got a real plumber (whose name is Joe) to fix- spending the day working from home.

Walking 27:00 [2] 1.75 mi (15:26 / mi)

Monday Nov 16, 2009 #

Walking (loosen up) 15:00 [2] 1.0 mi (15:00 / mi)
slept:5.0

A bit stiff and tired this morning. Got home at midnight, out at 5.30 am so need more sleep! Very worthwhile trip to SF, pity it wasn't longer. With the fall season coming to a close some stats: in the last 2 months have traveled over 30000 miles (72 hours on airplanes) and run in 23 O races- qualifies as some sort of PB!

Strength (strength) 30:00 [3]

Upper body, core- 3x10-12

Strength (spin) 20:00 [2] 5.1 mi (3:55 / mi)

Very easy load just to keep legs turning over.

Sunday Nov 15, 2009 #

Orienteering race (Sprint Final McClaren ) 28:21 *** 3.2 km (8:52 / km) +140m 7:16 / km
spiked:17/20c

Another very nice course- middle distance in nature. Legs definitely tired, tried to stay with faster Impalas but bad move and got dropped pretty quickly- Significant errors at 5, 7 and 19 totaling about 4 mins- last half regained some lost ground but basically fatigue leading to loss of concentration and would have been better to pace myself at start. Anyhow a great finale to a superb weekend of O and 11th on final ranking.

C • ...11th on final ranking... 5

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)

Short warm up with stretching.

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