Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: BP

In the 7 days ending Apr 24, 2011:

activity

time

miles

Walking

2:39:00

9.26

(17:10)

14.9

(10:40)

Orienteering

2:26:56

13.3

(11:03)

21.4

(6:52)

359

44 /

48c

91%

Jogging

1:19:00

8.39

(9:25)

13.5

(5:51)

Strength

50:00

Spin

25:00

8.64

(2:54)

13.9

(1:48)

Stretching

15:00

Track

5:51

1.24

(4:42)

2.0

(2:56)

Total

8:00:47

40.83

65.7

359

44 /

48c

91%

[1-5]

7:45:47

averages - weight:62kg

1:41

0:00

» now

Sunday Apr 24, 2011 #

Event: Boojum Rock

Jogging warm up/down 9:00 [1] 1.5 km (6:00 / km)
weight:62kg

Before O with dynamic stretching and drills

Walking 28:00 [1] 2.5 km (11:12 / km)

Happy wags

10 AM

Orienteering race (green) 51:49 **** 6.0 km (8:38 / km) +180m 7:30 / km
spiked:15/17c

Remarkable contrast weather wise to yesterday- warm 66 and sunny and got sweat in my eyes. Nice technical long middle course set by Ian Finalyson (straight line 5k) - nice area and reasonably runnable however map needs more work as rock features are inconsistently mapped. Started with a bobble on 1 going to wrong knoll, error on 4 by getting small trail network confused, offline on 8 (relocated OK) and overshot 9 (total about 3 mins), otherwise solid run but legs getting tired at end. Fresh legs and cleaner run could see 48 mins.
In 2009 I ran a middle 4.9k course here in 59:02 with about 7 mins errors- so improvement
QR view

Orienteering race (sprint) 12:29 [4] 2.0 km (6:15 / km) +21m 5:56 / km

Yellow as a bit of a sprint- legs were tired and pretty much slogged this one out. Error on 9- 20sec- lured to flag which was #1 !!!

Green - Splits

Saturday Apr 23, 2011 #

Event: Hollis Town Forest

Jogging warm up/down 5:00 [1] 0.8 km (6:15 / km)

better than nothing with dynamic stretches

Orienteering race (Hollis greeen) 33:04 *** 4.5 km (7:21 / km) +110m 6:33 / km
spiked:12/14c

Heavy rain and cold but promise of epunching lured me out. Nice course set by Pete B (nominal 4.08k). Hands froze, snow at top of hill and glad I stuck with green course today- keep legs fresh for Boojum tomorrow. Two bobbles and around 1 min squandered- 30 secs on #3 went to right for depression and on 12- lured to visible flag to NW- looked at code which was 116, scratched my head deciding if punch was upside down as I was looking for 119! Controls were 100m apart in fact- could have been an mp in the making- funny how the mind plays such tricks. Anyhow sorted it out and otherwise clean run.

C • Clean run 2

Green - Splits

Friday Apr 22, 2011 #

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

Comeback spring

Jogging warm up/down 18:00 [2] 3.0 km (6:00 / km)

before core

Strength 20:00 [2]

Lite arms and core

Note
weight:62kg

Not wanting to tempt fate (touch wood) but so far this year I am/remain uninjured! Have focused on stretching, calf sleeves, calf raises to stay out of trouble. As much I am tempted to sprint 200m, I will not for fear of adding hams to the pot. Track season beckons :-)

C • sprint 200m... 2

Walking 23:00 [1] 2.0 km (11:30 / km)

Evening stroll- reasonably nice out.

Thursday Apr 21, 2011 #

Event: CSU Park-O #1: Danehy Park

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

Sunny?

Jogging warm up/down 18:00 [2] 3.2 km (5:37 / km)

Mile before and after, including 4x50m strides- cold and blustery

Orienteering race (Danehy Park O) 26:09 [4] *** 5.4 km (4:51 / km)
spiked:17/17c

CSU park O- put out a decent effort and just on 2 minutes off Ross with 24:02 - nominal distance 4km although map scale a tad off- suspect 4.2k straight line with lots of traps with uncrossable fences meaning dog legs and go arounds. Fun course though thanks to Michael Commons.

C • On opportunity, 2

Long sprint - Splits

Wednesday Apr 20, 2011 #

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

Blustery but rain held off

Note

A day after the "record breaking" Boston, one of the all time greats, Grete Waitz dies at 57 (9 times NYC winner)- there are good genes and not so good genes.
http://marathon.blogs.nytimes.com/2011/04/19/tell-...

Spin warm up/down 25:00 [2] 13.9 km (1:48 / km)

Before strength

Strength 30:00 [3]

Arms, legs and core 3x12-15

Stretching 10:00 [0]

Legs and back

Tuesday Apr 19, 2011 #

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

Mizzly out

Jogging warm up/down 29:00 [1] 5.0 km (5:48 / km)

before and after track with 2 sets 4x50m strides

Track intervals (indoor MIT) 5:51 2.0 km (2:56 / km)

Went indoors because of the rain/cool temps. Plan was 1 set of 10x200m with 100m walk recovery - went as follows:
35.2, 35.8, 35.7, 35.1, 35.5, 35.5,35.1, 35.2, 34.4, 33.5 (avg=35.1)
Smooth and controlled but tough at end.
[Mar 15 in 2 sets of 5 avg = 35.5]

Monday Apr 18, 2011 #

Note
(rest day)

Another cup of coffee, do the NYT crossword, tune into the Marathon coverage - a morning of leisure. Maybe short run later.....
New target- Nolan Shaheed first 60 year old to run under 2:10 for 800m with new WR and a 62 sec final lap!
http://masterstrack.com/

C • Race 2

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

Biz like walk today- cool but sunny

Note

Incredible finishes in both mens and womens marathons today, dukiing it out in the final 600m. New WR time 2:03:1 (but not eligible for WR) and Ryan Hall 2:04 AR. Davila US 2nd women - big day for USA. Exciting and inspiring to watch!

Stretching 5:00 [0]

Foam roller on legs which felt good

1 PM

Orienteering (terrain/map run) 23:25 [2] ** 3.5 km (6:41 / km) +48m 6:16 / km

A nice relaxed/easy outing on my own "secret" little O map of Carlisle Pines - soft springy piney surface like a mattress in places

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