Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: BP

In the 7 days ending Sep 17, 2011:

activity	#	time	miles		km		+m
Walking	8	3:01:00	10.13	(17:52)	16.3	(11:06)
Jogging	3	2:03:43	14.29	(8:39)	23.0	(5:23)	48
Massage	1	1:00:00
Strength	2	1:00:00
Orienteering	1	50:31	4.42	(11:25)	7.12	(7:06)	101	16 /	17c	94%
Spin	2	37:00	10.56	(3:30)	17.0	(2:11)
Track	1	9:09	1.86	(4:55)	3.0	(3:03)
Total	10	8:41:23	41.27		66.42		149	16 /	17c	94%
[1-5]	10	7:41:23

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Saturday Sep 17, 2011 #

Event: NEOC: Great Brook Farm NOD

7 AM

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

Out with the dogs and felt chilly- mid 30s out.

1 PM

Orienteering race (GBF green) 50:31 *** 7.12 km (7:06 / km) +101m 6:38 / km
spiked:16/17c

TP designed courses, with some nice variety of legs, and after a stint on the registration table took a late start run. Warmer than expected and woods generally OK. Clean run bar a few hesitations and 20sec at control 9 getting off to right- certainly helps to have macro level familiarity with the park- even so the technical rocky section always provides some cautionary challenges. SL = 5.4k- A bit more oomph and could have seen 48 ish.

C • Nice run 2

3 PM

Walking warm up/down (control pick up) 30:00 [1] 2.5 km (12:00 / km)

Picked up 10 controls from NE corner- mostly map walk and a little jog.
Hang out afterwards, and met with Pete L re NEOC BOD.
Pleasant day overall. Good to see bl post hernia and PG make it out to Carlisle.

Green - Splits

Friday Sep 16, 2011 #

Walking 12:00 [1] 1.0 km (12:00 / km)
(rest day)

Short on time this morn

Thursday Sep 15, 2011 #

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

Legs not bad today.

Jogging (easy) 44:08 [2] 8.0 km (5:31 / km)

Round the Charles- quite warm and sweaty out.

Note

A good week energy and running wise- and gosh so far J>W!

Wednesday Sep 14, 2011 #

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

Moving nicely along- However dreading lunchtime workout as trainer promised to really push my legs today- we shall see.

Spin warm up/down 16:00 [2] 7.0 km (2:17 / km)

Getting the legs ready

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

Solid session 3x12-15 legs, squats, lunges, hams, glut thrusts, calf raises etc then core- not the killer workout promised thankfully. Stretching afterwards

Tuesday Sep 13, 2011 #

Event: 3000m time trial

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

No one wanted to get up this morn- dogs up till midnight partying with the girls and cousin.

Jogging warm up/down 30:00 [2] 5.4 km (5:33 / km)

before and after track with 4x50m strides, drills and stretches

Track intervals (MIT) 9:09 3.0 km (3:03 / km)

Plan B executed when I realized I couldn't get to Concord track by 5.30- so back to MIT intervals- yes did 3000m :-) but as 15x200m (no motivation to race by myself). 130m recovery across diagonal between. Aimed for 85% mod hard to hard effort and pace between 35-40 sec per 200 -seemed to loosen up for last half. Solid effort and pleased I got through it as follows:
37.5, 37.2, 38.1, 37.3, 37.8, 37.9, 37.6, 36.9, 38.0, 35.2, 36.3, 35.4, 35.6, 34.6, 32.6 (avg= 36.6)
Ps beautiful day for track nice and warm although a tad windy

Massage 1:00:00 [0]

monthly kink removal

Monday Sep 12, 2011 #

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

back to it

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

loosen the hips

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

3x12 plus stretches

Sunday Sep 11, 2011 #

Note

10 years on.

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

Got out early, then watched the remembrance services.

11 AM

Jogging (trail) 49:35 9.6 km (5:10 / km) +48m 5:02 / km

Bailed on Pawtuckaway- mentally jaded - so nice run in GBF instead. Mucho horses out today and while a bit more humid than yesterday, still very nice. Legs felt quite spritely and did the std 6 mile xc loop (305 recording short)

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