Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: BP

In the 7 days ending Mar 17, 2012:

activity

time

miles

Orienteering

3:44:29

12.52

(17:56)

20.15

(11:08)

198

Walking

2:58:00

10.56

(16:51)

17.0

(10:28)

Jogging

2:19:08

14.63

(9:30)

23.55

(5:54)

Strength

1:10:00

Massage

1:00:00

Running

12:22

1.86

(6:38)

3.0

(4:07)

Stretching

10:00

Total

11:33:59

39.58

63.7

198

[1-5]

10:23:59

averages - sleep:4

3:48

0:00

» now

Saturday Mar 17, 2012 #

Event: Pawtuckaway Training Camp

Walking 32:00 [1] 3.5 km (9:09 / km)

To and from O training.

Jogging warm up/down 25:00 [2] 4.0 km (6:15 / km)

To and from O exercise start.

Orienteering (Taping) 1:15:00 [2] 5.6 km (13:24 / km)

Setting out in the boulder zone. Lost streamers and had to return to previous controls to redistribute the wealth.

C • Streamers 2

Orienteering (Line O) 49:23 [2] 4.4 km (11:13 / km)

Cut off one loop. Good execution, +/- 5m. No loss of contact . TC used.

Orienteering (Control pick) 47:14 [2] 4.25 km (11:07 / km)

Precise and no issues except for overshooting start point by 25m. Focused on simplification and entry/exit direction

Note

Good day out and welcome training thanks to instigator / organizer Ian. Good to see bl, Phil, Becks et al and had the pleasure of Coach's company which made the drive fly by. Now enjoying a well earned beer in front of the fire :-)
Darn it forgot the 305 so distances estimated the old fashioned way!

Friday Mar 16, 2012 #

Walking 30:00 [1] 2.7 km (11:07 / km)
(rest day)

between rain squalls- getting colder again.

Thursday Mar 15, 2012 #

Jogging (trail) 42:28 8.25 km (5:09 / km)

Easy- steady pace. Calf Ok, cooler out 40F.

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

Evening jaunt

Wednesday Mar 14, 2012 #

Walking 20:00 [1] 2.0 km (10:00 / km)
slept:4.0

Post storm and fortunately no damage.
Little sleep last night as the furry babies were spooked by the electrical activity. Girl dog took refuge under the 4p bed and big boy (now 130 lbs) sat on my chest- hard to breath / sleep with a live and very furry blanket on top. Eventually they settled - kidz!

C • Electrical activity 1

Jogging warm up/down 19:40 [2] 3.2 km (6:09 / km)

Calf OK today.

Strength (legs and core) 40:00 [3]

L/C 20/20. 3x12-15 routine ending with planks

Stretching 10:00 [0]

Legs with roller

Tuesday Mar 13, 2012 #

Jogging warm up/down 28:00 [2] 4.5 km (6:13 / km)

Calf a little testy

Running intervals 12:22 3.0 km (4:07 / km)

6x2 mins at moderate pace and 1:30 jog recovery with a bit extra to make 3k. Calf seemed ok.

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

End of day woods

Massage 1:00:00 [0]

Work on the legs and especially calfs.

Monday Mar 12, 2012 #

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

Loosening up. Calf a little grumbly.

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

Arms 10 / core 20. 3x15 routine with weights and TRX

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

Taking advantage of evening light

Sunday Mar 11, 2012 #

Jogging warm up/down 24:00 [1] 3.6 km (6:40 / km)

Up to start and back, then again testing calf which was a bit creaky after day 1.

Orienteering race (Day 2 Green) 52:52 [3] **** 5.9 km (8:58 / km) +198m 7:40 / km

Better run, although not perfect (2-3 mins dropped) but benefited from the bl 'pedantic' approach, with accuracy trumping speed. Used bp compass today as tc yesterday was 'pulling' me too far to right- rusty! Generally straight line approach but got a little left on a couple of routes. Much better map contact today so didn't get penalized as with Sat. Nice day to be outside - got some tanning in.

Green Day 2 - Splits

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