Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: BP

In the 7 days ending Apr 15, 2010:

	activity	#	time	miles		km		+m
	Walking	7	3:33:00	13.21	(16:07)	21.26	(10:01)
	Orienteering	4	2:59:24	11.64	(15:24)	18.74	(9:34)	590	43 /	54c	79%
	Strength	3	2:00:00	17.45		28.08
	Running	1	23:03	2.49	(9:16)	4.0	(5:46)
	Stretching	1	5:00
	Total	8	9:00:27	44.79		72.09		590	43 /	54c	79%
	[1-5]	8	8:48:15
averages - sleep:7 weight:64.2kg

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Thursday Apr 15, 2010 #

Event: CSU Park-O: Fresh Pond

Walking 10:00 [1] 1.0 km (10:00 / km)

Short and sweet

Walking warm up/down 32:00 [1] 2.0 mi (16:00 / mi)

To and from Fresh Pond from Alewife

Note

Leg held up well, despite cold conditions (had stretch compression sock on), however not quite ready to go full out and sprint. However may do track next week and intervals at 5 k pace (say 4m/k)

6 PM

Orienteering 21:10 *** 3.5 km (6:03 / km)
spiked:15/18c

CSU Park O. A few bobbles at start (1,2 and 5/6) and significant overshoot on 12. Suspect 2 mins lost. Raw windy conditions meant I didn't warm up till ab out #10.

C • HR 3

Advanced - Splits

Wednesday Apr 14, 2010 #

Walking (steady clip) 19:00 [1] 1.5 mi (12:40 / mi)

Another great day.

Strength (spin) 20:00 [3] 6.25 mi (3:12 / mi)

random - mod effrot

Strength (strength) 30:00 [3]

legs and core

Stretching 5:00 [0]

3x15 heel lifts L/R and leg stretches

Tuesday Apr 13, 2010 #

Walking 21:00 [1] 1.5 mi (14:00 / mi)
slept:7.0 weight:64.2kg

Leg seems ok again

Strength warm up/down (spin hill interval) 20:00 [2] 5.8 mi (3:27 / mi)

Running (treadmill) 23:03 4.0 km (5:46 / km)

no incline

Walking 20:00 [1] 1.0 mi (20:00 / mi)

Evening stroll

Monday Apr 12, 2010 #

Walking 20:00 [1] 1.0 mi (20:00 / mi)
(rest day)

Fair clear morning. Lite day today

Strength (spin) 20:00 [2] 5.4 mi (3:42 / mi)

lite spin on random

Strength 30:00 [2]

Arms and core 3x12

Sunday Apr 11, 2010 #

Walking warm up/down 24:00 [1] 2.5 km (9:36 / km)

Already warm by start time- beautiful day

Orienteering race 48:08 *** 4.7 km (10:14 / km) +170m 8:40 / km
spiked:10/15c

FP day 3 and ran Red middle. OK run, no major problem although 4 mins squandered- with 2 mins on flat featureless leg 3-4 running off line to left this time. 4th best on day. Concentration lapses were a feature today- tired and calf a bit sore.

Sunday Middle - Red - Splits

Saturday Apr 10, 2010 #

Walking warm up/down 22:00 [1] 2.0 km (11:00 / km)

Nice morning- starting to wam up. Took a look at north side model area and horse trails

Orienteering race 1:18:05 *** 7.0 km (11:09 / km) +275m 9:19 / km
spiked:9/11c

FP day 2 long- later start and getting quite warm. Not a good run largely due to 6 mins blown on a very short leg (missed #4 to right and then compounded error trying to relocate). Precise bearing and pace count would have minimized loss. Slowed down at end and walking hills as calf felt a bit "twitchy" . Otherwise 30sec on #3 and 2 mins on suboptimal route choice (20-22 min long leg, about 2.1 km, but must measure it, with lots of knarly reenetrants to avoid) to #8 = 8:30 lost. Winner 1:14:50.

Note

Pig long. Splits tell the story- ahead at 3, then dropped 6 mins on 4 (a 1:30 leg) and held steady/clawed my way back a couple of mins in last half. A couple of decent legs enroute. Concentration lapse- failed to read map and see root stock - misread black vegetation line as ditch which I couldnt find, then confused by reenetrants. Comedy of errors :-)

Saturday Long - Green - Splits

Friday Apr 9, 2010 #

Event: Flying Pig XIV - U S Interscholastic Championship

Walking warm up/down (model area and to start) 45:00 [1] *** 4.5 km (10:00 / km)

Beautiful day in Cincy - sun burnish in fact. Day 1 at turkey Ridge

Orienteering race 32:01 *** 3.54 km (9:03 / km) +145m 7:30 / km
spiked:9/10c

Middle course- decent run with maybe 1:30 in errors (route choice drift east on way to 2 and confusion around 6, saddle, bobble to last) and another 1 ish for running speed. Stayed conservative and calf held up fine- got into map pretty well and anticipated. 1:01 ahead when I left and I think fastest on green. Will add comments later. Nice day to be out though.

Friday Middle 8-Green - Splits

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