Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: BP

In the 7 days ending May 28, 2012:

activity	#	time	miles		km		+m
Walking	5	2:07:00	7.15	(17:46)	11.5	(11:03)
Jogging	5	1:28:56	9.96	(8:56)	16.02	(5:33)	40
Orienteering	1	1:20:58	5.75	(14:05)	9.25	(8:45)	355	31 /	36c	86%
Strength	1	35:00
Stretching	3	15:00
Track	1	11:49	1.99	(5:57)	3.2	(3:42)
Total	7	5:58:43	24.84		39.97		395	31 /	36c	86%
[1-5]	7	5:43:43

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Monday May 28, 2012 #

Walking 35:00 [1] 3.0 km (11:40 / km)

Out early for the dogs

Jogging (Trail) 24:20 [3] 5.0 km (4:52 / km) +40m 4:41 / km

Evening run in GBF (12:36, 11:44)

Stretching 5:00 [0]

Legs

Ladder 200/400/600/400/200 - Splits

Sunday May 27, 2012 #

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

Out to GBF for an icecream
Otherwise the old HD list beckoned

Saturday May 26, 2012 #

Event: Western Mass 5-Day

Jogging warm up/down 10:00 [2] 1.5 km (6:40 / km)

Pleasant drive to Amherst via Rt2. W/U and stretching; better than nothing and already hot and humid

Orienteering race (green X 1) 31:11 [4] **** 3.21 km (9:43 / km) +125m 8:08 / km
spiked:10/13c

No great expectations for me, given DNFs at WP. However enjoyed the course and map of Earls trails was very nice; accurate and legible. 3+ mins of errors however mostly on #1 and 8 and general hesitancy / loss of confidence - just out of practice I guess. SL= 2.6k

Orienteering race (green X 2) 36:59 [4] **** 3.62 km (10:13 / km) +180m 8:11 / km
spiked:11/13c

Equally hot and humid as am and not my preferred conditions. Orienteered better with only 1 1/2 mins dropped around 4 (offline) and 11. Walked a fair bit and was admonished by Ken Sr to kick it in for the last control. SL=3.2k

Orienteering race (U Mass sprint short) 12:48 [4] *** 2.42 km (5:17 / km) +50m 4:48 / km
spiked:10/10c

Looked forward to this one and was not disappointed - nice map and course. Steady run without errors although slowish and s a couple of areas where route choices could have been better. Sl= 1.7k

Note

A very nice day of O thanks to WM group- PG, Gail, Phil, Alex and Ali plus super results service, Valerie, Jim and Ed. Thanks guys it was worth coming from MN for this one :-)

Event 1 - Middle Green X - Splits

Event 2 - Middle Green X - Splits

Event 3 - UMass Short - Splits

Friday May 25, 2012 #

Walking 22:00 [2] 2.0 km (11:00 / km)
(rest day)

Vit D acquisition
Flying home with intent to be at WM5D day1

Thursday May 24, 2012 #

Jogging 23:36 [2] 2.5 mi (9:26 / mi)

Easy run with 16x50m strides on indoor track.

Stretching (Legs) 5:00 [0]

With roller

Wednesday May 23, 2012 #

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

T storms brewing in the twin cities

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

Trying out a new gym with an indoor track (170m)

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

L/C 15/20 squats, lunges etc 3x12with 30#

Stretching 5:00 [0]

With roller

Tuesday May 22, 2012 #

Walking 10:00 [1] 1.0 km (10:00 / km)

Fresh air and better than nothing.

Jogging warm up/down 16:00 [2] 3.0 km (5:20 / km)

Track night and a bit of an adventure. Googled local high schools in Maple Grove and found a junior high, headed there and yes they had a track- what a beauty; unimproved loose gravel, but paced out at 400m and as it was getting late decided this was it. Warmup with quick drills and not enough stretching.

Track intervals 11:49 [3] 3.2 km (3:42 / km)

Hot evening at 86F and needed traction control on the gravelly stuff- had to work hard. Plan was 4x 800m with 3 min rest. Did 3 then felt hamstring tighten on last and pulled off of at 1 lap to stretch for a couple of minutes: so 3x800 and 2x 400 which went as follows:
3:01 (91,90)
3:00 (91,89)
2:56 (90,86)
87
85

C • Great job 2

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