Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: BP

In the 7 days ending Apr 13, 2012:

activity	#	time	miles		km		+m
Walking	5	2:34:00	9.57	(16:06)	15.4	(10:00)
Jogging	6	2:23:50	16.4	(8:46)	26.4	(5:27)	85
Orienteering	3	1:36:08	7.87	(12:13)	12.67	(7:35)	420	37 /	43c	86%
Massage	1	1:00:00
Strength	2	50:00
Track	1	6:01	1.24	(4:50)	2.0	(3:01)
Total	7	8:29:59	35.09		56.47		505	37 /	43c	86%
[1-5]	7	7:29:59

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Friday Apr 13, 2012 #

Event: US Individual Championships (Sprint/Middle/Long/Trail)

Note

Up early to airport, subjected to full pat down AND baggage search, swabbing O shies for chem residue, then lost cell phone - found again and had pleasant chat with TSA official- caught flight. Plane goes nowhere- issue with flaps uhoh. No probs and after slight delay on route to ATL. Subsequent journey uneventful:-). Then misplaced stretching stick at UWG campus - thanks Alex for repatriation :-)

Jogging warm up/down 15:00 [2] 2.5 km (6:00 / km)

Enough to get sweaty with drills and strides.

Orienteering race 20:21 **** 3.55 km (5:44 / km) +105m 5:00 / km
spiked:17/18c

Executed game plan which was to go out steady, due to length, temp and hills at end. Got stood look at the #5 trap on route to 2, so went round building, 5-7 maybe not optimal however went past 8 to get a look, 8-9 could have been better, on route to 10 planned right hand route from 11-12, bobbled on 13-14 getting off line to check out a course 5 control tucked back by the fence. Otherwise steady and pretty clean and 6th on green. Had something left at end so maybe could have seen 19 ish. SL= 3k. Nice map, area and good course but could have been shorter by 600m.
http://gaorienteering.org/gadget/cgi-bin/reitti.cg...

Note

Very pleasant dinner with Peter and Gail, Dennis, Gavin, Charlie and Bob.

Note

Interestingly predicted a winning time the other day for green sprint of 17:30ish and actual today was 17:43; somewhat fluky based on guesstimate of actual to SL distance ratio

Sprint - Green - Splits

Thursday Apr 12, 2012 #

Walking 21:00 [1] 2.4 km (8:45 / km)
(rest day)

Fast clip. Some core at LT however a rest day in anticipation of tomorrows sprint and a 5k like time and effort requirement. early to airport tomorrow.

Note

Tax wrapped up and donation ready to send to Uncle Sam. Now to packing for GA.

Strength (core) 15:00 [2]

Lite session of the usual

Walking 25:00 [1] 2.2 km (11:22 / km)

Wid da wee beasties.

Wednesday Apr 11, 2012 #

Walking 19:00 [1] 2.0 km (9:30 / km)

remnants of brief shower

Jogging warm up/down 5:00 [2] 0.9 km (5:33 / km)

Up and back on way to start

Orienteering 24:54 [3] *** 3.05 km (8:10 / km) +85m 7:10 / km
spiked:10/11c

Escape to PH for some "long sprint / short middle" training. Well.... a run of Ian's no trail exercise from last Sat, with objective to focus on control flow and big feature ID. Went pretty well at steady pace: stymied by an uncrossable fence on way to 2 (control circle overprinted), got slightly offline on way to 5, a tad on 7 and most on way to 10 trying to smooth out the hill, and stopped too soon on way to 7, but no more than about 1-1:30 min total lost. SL distance =2.85.

No trails - Splits

Tuesday Apr 10, 2012 #

Walking 18:00 [1] 2.0 km (9:00 / km)

Short and quick

Jogging warm up/down 23:00 [2] 4.0 km (5:45 / km)

Before and after track plus drills and strides followed by stretching.

Track intervals 6:01 2.0 km (3:01 / km)

Borderline conditions 58F and blustery but needed to do some track as season starts early May- compression tights on and plenty of stretching. Plan was 8x200 @80-85% (36 sec per 200) with diagonal walk recovery. Maintained steady effort, did 2 more than planned and quit while I was ahead and uninjured:
36.2
36.1
36.4
36.3
36.5
36.2
36.0
36.3
35.8
35.5
Avg =36.1

Walking 26:00 [1] 2.4 km (10:50 / km)

For the doggies.

Massage 1:00:00 [0]

RPM as in Routine Preventive Maintenance; ready to rock and roll :-)

Monday Apr 9, 2012 #

Walking 22:00 [1] 2.4 km (9:10 / km)

Not bad out

Jogging warm up/down 22:14 [2] 4.0 km (5:34 / km)

Before core

Strength (arms and core) 35:00 [3]

3x15 plus hams and calf raises

Sunday Apr 8, 2012 #

Walking 23:00 [1] 2.0 km (11:30 / km)

Cold wind this morn

Jogging long (trail) 1:07:36 13.2 km (5:07 / km) +85m 4:58 / km

Yes a long run :-) Grand Tour of GBF. Got into a good groove, blustery cold though.

Note

Another movie matinee / date :-) today- Salmon fishing in the Yemen - very enjoyable / good British movie.

Saturday Apr 7, 2012 #

Event: NEOC: Prospect Hill

Jogging warm up/down 11:00 [2] 1.8 km (6:07 / km)

Followed by stretching

Orienteering race (Green) 50:53 *** 6.07 km (8:23 / km) +230m 7:03 / km
spiked:10/14c

Cold wind blowing today and felt decrepit. 3 times over the large hill , meant walking the hills. OK run technical wise except for nearly forgetting 5 on route to 6 (30sec retrace) and #11 (tried to make sense of cliffs and reentrant) and 12 (hesitant); dropped 2-3 mins here- so could have seen 47 mins for SL 5.2k.

Green - Splits

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