Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: BP

In the 7 days ending May 16, 2011:

activity

time

miles

Walking

3:46:00

13.05

(17:19)

21.0

(10:46)

Jogging

1:42:50

10.94

(9:24)

17.6

(5:51)

Massage

1:00:00

Strength

1:00:00

Spin

40:00

13.67

(2:56)

22.0

(1:49)

Orienteering

22:34

1.89

(11:57)

3.04

(7:26)

105

10 /

12c

83%

Stretching

18:00

Track

15:24

2.92

(5:16)

4.7

(3:17)

Total

9:04:48

42.46

68.34

105

10 /

12c

83%

[1-5]

7:46:48

averages - weight:62kg

2:15

0:00

» now

Monday May 16, 2011 #

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

Legs still feel OK- more stretching today however. Damp out

Spin warm up/down 20:00 [2] 10.0 km (2:00 / km)

Warming up the legs then som stretching

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

Std routine, 3x15 plus hams and planks

Sunday May 15, 2011 #

Event: Billygoat Run

Walking 36:00 [1] 3.2 km (11:15 / km)

Mozzies galore today- legs good- may do 5k later as Roz thinks she should try one.

Walking 45:00 [1] 4.0 km (11:15 / km)

Bailed on the 5k, went instead to explore Fruitlands- a touch of transcendental meandering - and got caught in significant downpour. Nice woods, interesting history.

Jogging (treadmill) 36:50 6.4 km (5:45 / km)

No let up in rain so resorted to TM inside accompanied by Masterpiece classic. Easy effort with a little ramp up at end.

Stretching 18:00 [0]

Working the legs

Note

Signed up for the Concord Adrian Martinez Classic masters mile June 17
Sadly will miss Mass Senior Games- May 22

Saturday May 14, 2011 #

Walking 27:00 [1] 2.4 km (11:15 / km)

trot around with the dogs then off to track meet

Note

Greater Boston Senior Games track meet- low key event but had a blast- very enthusiastic Chinese spectator and participant contingent who cheered energetically, took photos and took part- more spectators than athletes for once.
Three races within 70 mins on a TARMAC track at U-MASS Boston, running in road racing flats (no spikes due to face plant potential and I declined 100m opportunity!). Also no F.A.T. so hand timing only.
Cool mid 50's with strong breeze/wind off harbor diagonally across first curve/home straight.
Came away with 3 M50+ golds and 3 PR's, 2 equaling the All American Age group standard for M55-59 so :-)
:-) 800 and 400 were best results from an AG % basis. Early season effort augers well

C • 3 M50 golds 3

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

Round U-Mass campus plus strides, dynamic drills and stretching- regular routine now!

Track race 5:19 [4] 1.5 km (3:33 / km)

First up was 1500m. Used it to loosen up for 800m and gauge pace. Led from the gun with main comp for the day being Stephen Peckiconis M52 and Steve Viegas M62 in both middle dist. events.. Ran conservatively and felt comfortably hard as follows:
First 300 in 60
2nd lap 1:27
3rd 1:29 (felt the wind on this one)
last lap 1:22 - got back to rhythm without needing to kick as comp was 150m+ back.
5:19.22 (AG = 80% and =4.16 open) and close enough to AA standard of 5:10 without pushing it (made top 3 on outdoor rankings so far). Mile equivalent = 5:36 and had plenty left in the tank.

Track race 2:25 0.8 km (3:01 / km)

30 mins rest then the 800.
Again led from gun, first lap in 1:10.9 and second in 1:14.1 - no incentive to kick (2nd was 20sec back) so pleased with 2:25.01 (AG= 85% = 1:59 open) equaling AA std (2:25) and #2 on current outdoor rankings M55-59.
Pleased with that one on a suboptimal track without spikes. Vdot equiv=57.

Track race 1:02 [5] 0.4 km (2:35 / km)

30 mins rest watching the100m heats then up again- last race of day so gave it what I had. Splits around 31/31 evens. Time 62.20 (AG=84%= 51.6 open), equaling AA std (62)- so pleased with that as well (7th on outdoor rankings).

Friday May 13, 2011 #

Walking 32:00 [1] 3.0 km (10:40 / km)
(rest day)

bootiful day

Thursday May 12, 2011 #

Event: CSU Park-O: Pine Banks

Note
weight:62kg

Long work day today- BOD stuff- hopefully enough mental energy for O later- we will see

Jogging warm up/down 7:00 [2] 1.2 km (5:50 / km)

Strides and drills included before O

Walking 15:00 [1] 1.5 km (10:00 / km)

6 PM

Orienteering race 22:34 [4] *** 3.04 km (7:26 / km) +105m 6:20 / km
spiked:10/12c

Sprint at Pine Banks- a little gem of area that I had not been to before. Nice course set by Brendan. Brain and body reasonably willing which was surprising. A few bobbles in the control circle and one suboptimal route choice- so about 1:30 dropped today.

Advanced - Splits

Wednesday May 11, 2011 #

Walking 30:00 [1] 2.9 km (10:21 / km)

Blah- March-like weather

Spin warm up/down 20:00 [2] 12.0 km (1:40 / km)

Before core

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

Squats, hams etc 3x15

Tuesday May 10, 2011 #

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

Cool, breezy and foreboding cloud- promise of rain- track?

Jogging warm up/down 29:00 [2] 5.0 km (5:48 / km)

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

Track intervals (MIT indoor) 6:38 2.0 km (3:19 / km)

Wimped out of outdoors- cool blowy and drizzly- however addiction to track ensured workout! Plan was for less volume this week ahead of races on we- 800, 600, 400, 200 around 85-90%. 200 walk recovery between. Legs felt good and moving well - no wind so even splits throughout!. Went as follows:
2:54 (comfortable)
2:00 (harder)
1:13 (hard)
31.9 (fluid finish)
Good workout and optimistic about bettering last years race times (1/4,1/2, 1m, 63, 2:28 and 5:48)

7 PM

Massage 1:00:00 [0]

Monthly tune up- all cylinders firing

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