Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: BP

In the 7 days ending Nov 13, 2011:

activity

time

miles

Walking

2:28:00

8.51

(17:23)

13.7

(10:48)

Orienteering

1:50:43

7.66

(14:28)

12.32

(8:59)

414

27 /

30c

90%

Strength

1:15:00

Massage

1:00:00

Jogging

52:00

5.1

(10:12)

8.2

(6:20)

Spin

27:20

7.97

(3:26)

12.82

(2:08)

Running

20:00

2.7

(7:24)

4.35

(4:36)

Stretching

15:00

Track

1:58

0.5

(3:57)

0.8

(2:28)

Total

8:30:01

32.43

52.19

414

27 /

30c

90%

[1-5]

7:15:01

2:08

0:00

» now

Sunday Nov 13, 2011 #

Event: NEOC: Prospect Hill

Walking 18:00 [1] 1.6 km (11:15 / km)

Control pick up at PH

Orienteering race (PH green) 41:04 *** 4.95 km (8:18 / km) +170m 7:05 / km
spiked:10/11c

More rested mentally today, legs a bit tired however a solid and largely error free run with maybe 2 1/2 mins lost - including almost forgetting to go to #11 as the finish beckoned. Walked a few hills and generally Ok route choices- legs to 6 and 7 could have been more efficient. Nice course by Magnus on new and legible map by Jeff S. SL=4.3k

Green - Splits

Saturday Nov 12, 2011 #

Event: NEOC: Breakheart

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

Chilly out

11 AM

Orienteering race 1:09:39 **** 7.37 km (9:27 / km) +244m 8:06 / km
spiked:17/19c

Another day of fatigue and mental tiredness, showing itself at end of run today - classic miss at #17 by 10m on a simple control- low visibility- refound 5 mins later - oh well!. Anyhow nice day out if a tad cool. Intelligent course set by Lori and sgb. SL =5.9k

Green - Splits

Friday Nov 11, 2011 #

Walking 16:00 [1] 1.6 km (10:00 / km)
(rest day)

Ambling along

Thursday Nov 10, 2011 #

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

Another mild morning. Legs tired but not sore.

Jogging warm up/down (treadmill) 21:00 [2] 3.2 km (6:34 / km)

1 mile before and 1 after. Streets of Venice :-) courtesy of virtual reality.

Running tempo 20:00 4.35 km (4:36 / km)

4x4 mins at Tpace (4:10/k) with 4 x1min jog recovery. Legs tired at beginning but loosened up nicely. 3 solid sessions in a row this week and rest tomorrow (bit of core)

Wednesday Nov 9, 2011 #

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

A tad jaded this am

Spin warm up/down 13:50 [2] 6.42 km (2:09 / km)

Pre workout

Strength (arms, legs and core) 45:00 [3]

Another pretty intense session combining cardio with compound movements With weights (50lb) eg curl to squat to press to squat and calf raise and lotsa sprinting / jumping about. Feeling the burn.

Tuesday Nov 8, 2011 #

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

Another beautiful morning.

Note

PFW, track today- pure speed (100s) - looks like nice enough to be outside "one more time"
Wed kick ass leg session with Gary
Thursday longer intervals 800-1000
Fri rest
PFM- Nov - one speed session a week and one longer intervals or tempo pace per week plus maintenance running - 1 longer run or O if possible.

Jogging warm up/down 31:00 [2] 5.0 km (6:12 / km)

before and after track plus 4x50m strides and drills

Track intervals (MIT outdoor) 1:58 0.8 km (2:27 / km)

Speed work - plan was 8x100m at 90-95%, standing start, accelerate to 60m then cruise. Beautiful warm day, wore racing flats. 100m walk recovery (1:15 ish) between and no noticeable lactate build up - so could have done more. Last one at 95% and no cruise. Went as follows:
15.2
15.3
15.0
14.9
15.1
14.6
14.3
13.6
Avg per 100 = 14.75
Am thinking a sub 60 400 is on the cards this season.

C • Sub 60 6

Stretching 15:00 [0]

With roller and stick

Massage 1:00:00 [0]

Monthly tune up- legs good alround - much needed de-stressing.

Monday Nov 7, 2011 #

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

fresh, brisk and daylight!

Spin warm up/down 13:30 [2] 6.4 km (2:07 / km)

Rolling hills

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

3x15 routine

Note

Preliminary indoor track sched- BU mini meets Dec 17, 24, 31. Not so far off.

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