Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: BP

In the 7 days ending Jun 7, 2010:

	activity	#	time	miles		km		+m
	Orienteering	3	2:26:15	11.37	(12:52)	18.3	(7:59)	213	42 /	51c	82%
	Walking	6	2:20:00	10.0	(14:00)	16.09	(8:42)
	Strength	3	1:40:00	11.5		18.51
	Massage	1	1:00:00
	Stretching	3	25:00
	Running	1	10	1.0	(10)	1.61	(6)
	Total	9	7:51:25	33.87		54.51		213	42 /	51c	82%
	[1-5]	9	6:26:25
averages - sleep:6.3

1:42

0:00

» now

Monday Jun 7, 2010 #

Walking 22:00 [1] 1.5 mi (14:40 / mi)
slept:7.0

Feeling a bit tired today from weekend exertions so may call a rest day. Sleeping better now we've turned the AC on. Otherwise legs have held up OK.

Note

So there's a mile carnival on the 17th in Concord and feel like I've got the base but not the finishing speed to do a reasonable time. May do a 1km time trial later this week to judge.

Stretching 10:00 [0]

legs with foam roller- ITBs and Hams a bit tight

Strength warm up/down (spin) 10:00 [2] 3.6 mi (2:47 / mi)

Light effort just to loosen legs

Strength (strength) 30:00 [2]

Arms and core 3x12

Ros successfully completed the yellow course (which was more orange in control difficulty) 2.1k in 57min. With 5k run last weekend and age group placement she's on a roll.
Heavy damage to cc at Russells though :-) but all planted before next rain squall.

11 AM

Orienteering 1:00:50 *** 7.25 km (8:23 / km) +149m 7:36 / km
spiked:12/15c

Relative to Estabrook a good map and runnable woods. Nominal distance 6.1km. Legs heavy from recent runs, nonetheless decent run thru 12 (especially from 7) then fatigue-induced errors on next 2 legs dropping about 3 mins. If fresh would aim for low 50s - may rerun this one.
Had rain visor today which really helped vision.

5 PM

Walking 40:00 [1] 2.0 mi (20:00 / mi)

Dragged myself out between rain showers so Maddi could have some fun.

Red - Splits

Saturday Jun 5, 2010 #

Event: Estabrook Woods

10 AM

Orienteering race 1:09:38 *** 7.98 km (8:43 / km) +54m 8:26 / km
spiked:13/17c

Hot, humid, thick damp woods- yes it's Estabrook in June. Challenging but interesting red course set by Ian F; nominal 7.01k. Noted the warnings about swamps and strategically ignored them :-). 9-10 couldn't find marked stream crossing and subsequently face planted in a mud bath- glasses, map compass , clue sheet all covered in thick goo. 11-12 took the "reasonable" choice of following a submerged rock wall into chest high water - cleaned things off nicely! Otherwise heavy legged but steady run - 4-5 minutes squandered but nothing major as I kept speed down today - a good thing especially given vagaries of mapping in some parts of the map. US team M21 and W21 folk ahead then Tim P in 64 ish and Ernst in 67+.

C • Estabrook 2

Red - Splits

Friday Jun 4, 2010 #

Walking 20:00 [1] 1.5 mi (13:20 / mi)
slept:7.0 (rest day)

Taking it easy today. Estabrook tomorrow and helping out on late shift. Hopefully Nobscot Sunday with a trip to Russells GC to entice Ros to come with me :-) (note to bl- Hosta replenishment?)

Thursday Jun 3, 2010 #

Event: CSU Park-O: Boston Common

Walking 20:00 [1] 1.5 mi (13:20 / mi)
slept:5.0

Boston Common park O today- really have to make the effort to do this one - gear ready; check: body ready;check maybe!- brain -: ? we'll see at end of day :-)
ps Need more sleep

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

Strides and stretching before downpour

6 PM

Orienteering race 15:47 *** 3.07 km (5:09 / km) +10m 5:04 / km
spiked:17/19c

Avoided the major downpour. Interesting to run on the common and nice sprint-type course by Lori. Nominal dist 2.8k. Reasonable run with 1 bobble (30sec) and route choice that could have been better (15-20 sec)- otherwise not anticipating direction changes well enough and fumbling with punches.

C • Had it in mind... 2

- Splits