Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: BP

In the 7 days ending May 8, 2011:

activity	#	time	miles		km		+m
Walking	6	2:25:00	8.39	(17:17)	13.5	(10:44)
Orienteering	3	2:07:54	11.78	(10:51)	18.96	(6:45)	292	38 /	44c	86%
Jogging	5	1:19:42	8.53	(9:20)	13.73	(5:48)	4
Strength	2	1:00:00
Spin	1	20:00	6.84	(2:56)	11.0	(1:49)
Track	1	8:14	1.49	(5:31)	2.4	(3:26)
Total	9	7:20:50	37.03		59.59		296	38 /	44c	86%

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Sunday May 8, 2011 #

Event: NEOC: Hale Reservation/Powissett Peak

Note

Have entered for 800/1500 in the greater Boston Senior Games next Sat May 14th (over 50's event under auspices of Elderly Commission!).

Note

When you are that large.......

dancing lessons are de rigeur!

C • And a proposed caption: 2

10 AM

Jogging warm up/down 6:30 [2] 1.1 km (5:55 / km)

before O

Orienteering race (Powissett green) 52:15 **** 7.29 km (7:10 / km) +118m 6:38 / km
spiked:9/13c

Legs were tired and green seemed a good compromise today. Nice course set by Jeff. Aim was to work on rough compass, focus on contours and control flow. Unfortunately not a clean run- 2 minutes with trail confusion on way to #3 (unnecessary extra 300m and time loss incurred - aagh), stayed too high on ridges on way to 5 and 6 (should have angled down sooner) and 7 got into a large unmarked depression before the designated control site- rest OK execution and route choice but about 4 mins dropped and tp got me by 2. Straight line 5.4.

Green - Splits

Saturday May 7, 2011 #

Event: NEOC: Estabrook Woods

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

pleasant morning- no sign of rain to come

10 AM

Jogging warm up/down 6:12 [2] 1.03 km (6:00 / km) +4m 5:53 / km

Plus some drills and stretching

Orienteering race (Estabrook green) 34:49 *** 5.04 km (6:54 / km) +88m 6:21 / km
spiked:9/10c

Woods surprisingly open and fast today - should have done Red! Sprint like course with macro orienteering. Decent run- off line too high on 2 to 3, confused out of 3 by new trail so changed my mind on micro choice to main trail and inefficient execution 5 to 6 - so about 90secs dropped. Straight line 4.4k

Orienteering race (Estabrook yellow) 17:57 [4] *** 3.05 km (5:53 / km) +34m 5:34 / km
spiked:9/9c

Sprint training! Feeling 'guilty' that I didn't run red, then saw Ali who persuaded to run yellow. Legs OK. Maybe dropped 15-20 sec with bad exit direction on 1, hesitations/offline ( 2-3 ) and then 10 sec elsewhere- runners course. Straight line 2.9k

Yellow - Splits

Green - Splits

Friday May 6, 2011 #

Walking 22:00 [1] 2.0 km (11:00 / km)
(rest day)

Smelling the roses day

C • Roses day 2

Thursday May 5, 2011 #

Event: Cat Rock Park-o

Walking 33:00 [1] 3.0 km (11:00 / km)

Change in routine this am- drove to Kendall Green station in Weston (only 1 mile from Cat rock park) so tonite I miss the Cambridge /Alewife snarl.
Anyhow beautiful morning and enjoyed buccolic setting of Walden pond ( no swimmers) and Codman Estate.

C • Walden 2

Jogging warm up/down 11:00 [2] 2.0 km (5:30 / km)

before O - not really enough as legs stiff and sluggish tonite

6 PM

Orienteering race (Cat Rock Park O) 22:53 [4] *** 3.58 km (6:24 / km) +52m 5:58 / km
spiked:11/12c

Course and map updates courtesy of Ed. Weather was kind and nice little area for sprint- straight line 3.1k. Decent effort with a hesitation into control 3 (didn't realize map scale was 7500 not 5000) and not so good route choice from 7-8 going left around wall rather than to trail, so maybe 50 secs dropped.

Adv sprint - Splits

Wednesday May 4, 2011 #

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

Somewhat cool and breezy this am

Jogging warm up/down 24:00 [2] 4.0 km (6:00 / km)

before core

Strength (legs and core) 30:00 [3]

3x15 routine squats, hams gluts, back and core (rollouts, bird dogs, planks)

Tuesday May 3, 2011 #

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

Very nice out- hopefully track today

Jogging warm up/down 32:00 [2] 5.6 km (5:43 / km)

Before and after track plus 2 sets 4x50m strides and stretching/drills

Track intervals (MIT) 8:14 2.4 km (3:26 / km)

Decided if legs were OK after weekend to do some longer intervals- plan was 4x600m @mile pace (42s per 200) and 200 walk recovery (about 2 mins). Stiff breeze blowing down home straight made its presence felt. Out of the wind 40sec per 200 was the pace. Went as follows:
2:04, 2:03, 2:04, 2:03

Monday May 2, 2011 #

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

Pleasant morning

Note

WP PM - great maps and courses and super job by the cadets on the organization front - a pleasure and a privilege to be there.
On the personal O front some lessons learned and areas to focus on. Middle sucked but long achieved goal of 5% error rate.
1. Precision vs speed- doing fine with the running now need to ensure map contact in complex terrain.
2. Confidence vs compass - lost confidence in the middle early and relied way too much on compass which let me down. Didn't plan routes or anticipate well on the mid but did on the long. Was sketchy in the circle on several controls on mid.
Looking back-hmm-not dissimilar to WCOC A meet Saturday race last year followed by good run on the Sunday- need time to unwind from work maybe.

Spin warm up/down 20:00 [2] 11.0 km (1:49 / km)

Turing over the legs nicely

Strength (arms and core) 30:00 [3]

3x12-15 usual sequence with ham curls thrown in.

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