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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: BP

In the 7 days ending Sep 18, 2010:

activity # timemileskm+m
  Walking6 2:08:00 7.71(16:37) 12.4(10:19)
  Orienteering2 2:01:47 9.04(13:28) 14.55(8:22) 23142 /46c91%
  Strength2 1:50:00 15.48 24.91
  Jogging2 45:00 4.5(9:59) 7.25(6:12)
  Running2 32:00 4.78(6:41) 7.7(4:09)
  Stretching1 10:00
  Total13 7:26:47 41.51 66.81 23142 /46c91%
  [1-5]12 7:16:47
averages - sleep:6 weight:64kg

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SuMoTuWeThFrSa

Saturday Sep 18, 2010 #

2 PM

Orienteering 42:56 intensity: (22:56 @2) + (20:00 @3) *** 6.51 km (6:36 / km) +81m 6:13 / km
spiked:31/32c

Set out about 60% posts for GBF on Sunday- locations are top secret :-) Pleasant day for running.

Friday Sep 17, 2010 #

7 AM

Walking 20:00 [1] 2.0 km (10:00 / km)
(rest day)

Rainy fall weather

Thursday Sep 16, 2010 #

Stretching 10:00 [0]

Before, during and after intervals- calves, quads and hams. Intervals went well and mountain hiking appears to have helped healing/strengthening process from run of intensity induced injuries. Also the daily Kniepp therapy in Switzerland was a boon.
7 AM

Walking 21:00 [1] 2.0 km (10:30 / km)

Misty morn
12 PM

Jogging warm up/down 30:00 [2] 5.0 km (6:00 / km)

Before during and after intervals

Running intervals (treadmill) 12:00 intensity: (3:00 @3) + (7:00 @4) + (2:00 @5) 3.2 km (3:45 / km)

Was going to go to the track however breezey conditions and first "speed" effort in a while made me wary of re-injury! So discipline of treadmill with 8x400m at 6m/m pace with 1.30 jog between and 3 mins between sets of 4. Stretched between the two sets to be sure of loose calves. Felt good and could have done more.

Wednesday Sep 15, 2010 #

7 AM

Walking 20:00 [1] 2.0 km (10:00 / km)

Very nice out today. Fell asleep at 8 last evening and woke at 3am- body clock not good!
12 PM

Strength (spin hill interval) 25:00 [3] 13.0 km (1:55 / km)

1min work (10) 1 min off mod effort

Strength (strength) 30:00 [3]

legs, hops and core 3x12-15. Heel lifts (plus 10lb per side) 3x15

Tuesday Sep 14, 2010 #

7 AM

Walking 20:00 [3] 2.0 km (10:00 / km)
slept:6.0 weight:64kg

Fall is in the air. Sleep pattern still a bit off- however good news is no weight gain from the holiday Kuchen- walked it off :-)
12 PM

Jogging warm up/down 15:00 [2] 2.25 km (6:40 / km)

Running tempo 20:00 intensity: (12:00 @3) + (8:00 @4) 4.5 km (4:27 / km)

Somewhat conservative at start- only part around threshold.

Monday Sep 13, 2010 #

7 AM

Walking 21:00 [1] 2.0 km (10:30 / km)

back to work
12 PM

Strength (spin) 25:00 [3] 7.4 mi (3:23 / mi)

Easy/mod effort

Strength (strength) 30:00 [3]

Arms and core 3x12

Sunday Sep 12, 2010 #

8 AM

Walking 26:00 [1] 2.4 km (10:50 / km)

Quick walk for Mr D and Miss M.
IMG_1361[1]
Mr D -Friendly takeover (was once the cat's domain and you don't argue with a 60lb puppy)
IMG_1363[1]
Miss M-Just blending in Dad.
C • Red cross or Swiss cross... 2
11 AM

Orienteering race 1:18:51 intensity: (1:00:00 @3) + (18:51 @4) ***** 8.05 km (9:48 / km) +150m 8:58 / km
spiked:11/14c slept:6.0

Pawtuckaway red - nominal 6.5k. First O race since July 18th. Nice day as it turned out - although legs a bit sluggish (residual jet lag maybe). Took a while getting back into the PW experience. A couple of good legs and a couple of bad ones. General theme was heading to right on bearings- able to relocate reasonably well though. Caught sight of IanF a few times between 3 and 8. Biggest miss was in 8.
Lost 9 mins total
Missed 1 to the right 2mins
2 hesitated /confused 1min -exit wrong
3 ok
4 - 1 min ended up to left
5 30 sec due to stopping short
6 slow in but ok 15
7 ok
8. Found line of cliffs 80m short of control- explored then ran to right area but discounted large "boulder"- which was in fact control cliff - 4mins
Rest, except for 12 (1min) were OK with minor hesitations only. Used catching/collecting features well through complex terrain. Good wake up.
5 PM

Note

Nice weather today got me thinking about vacation just gone.
Swiss water art.
IMG_1293[1]

Red, day 2 - Splits

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