Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: BP

In the 7 days ending May 9, 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	21:00	6.21	(3:23)	10.0	(2:06)
Track	1	8:14	1.49	(5:31)	2.4	(3:26)
Total	9	7:21:50	36.41		58.59		296	38 /	44c	86%

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Monday May 9, 2011 #

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

Very nice out

Spin warm up/down 21:00 [2] 10.0 km (2:06 / km)

before core

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

Good workout- usual stuff. Rollouts to do at home later.

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

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