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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: BP

In the 7 days ending Oct 21, 2012:

activity # timemileskm+m
  Orienteering3 2:30:52 10.28(14:40) 16.55(9:07) 44521 /32c65%
  Walking5 1:48:00 6.71(16:06) 10.8(10:00)
  Strength2 50:00 0.37 0.6
  Running2 33:23 4.23(7:54) 6.8(4:55) 20
  Stretching2 26:00
  Jogging2 19:00 2.08(9:08) 3.35(5:40)
  Total7 6:27:15 23.67 38.1 46521 /32c65%
  [1-5]7 6:01:15
averages - sleep:8 weight:62.6kg

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MoTuWeThFrSaSu

Sunday Oct 21, 2012 #

Jogging warm up/down 10:00 [2] 1.75 km (5:43 / km)

Joggeroo plus drills, stretching and a coup,e of strides. Legs felt good.

Orienteering race 17:08 [4] 2.85 km (6:01 / km) +45m 5:34 / km

Disappointing run, not bad but not great and about 2 + mins squandered on route choice (wasnt reading ahead well enough to see some of the more direct forest routes) and an overrun on control 8. Missed first by 11 sec but should have executed sub 15 min with SL = 2.2 km. That's the way the cookie crumbles.

Note

Got myself back to Newark in time for plane, although pity had to miss the relays. Had the pleasure of sgb's company to the airport enabled by 3 iPhones!
Fun weekend and enjoyed a beer last night with NEOC board members tp and Mikka and joined by bl and Beth. Good IPA! and 2 NAOC silvers.

Saturday Oct 20, 2012 #

Orienteering race 1:17:35 intensity: (10:00 @2) + (40:00 @3) + (27:35 @4) **** 8.35 km (9:17 / km) +290m 7:55 / km
ahr:129 max:181 spiked:13/15c

Better run today, not perfect with a couple of minutes dropped out there but good enough for 2nd, 1:30 behind and 13 sec ahead of Soupbone (finishing kick?). Generally good route choices and execution, have to see splits. Slight miss on 9 (too high) and overran 12. Slow going mostly through green woods. SL = 7.4k

Note

Looking back, average heart rate was low and I knew I was being conservative out there. A couple of minutes of reported error but also some missed ops for higher output. So room for improvement.

Friday Oct 19, 2012 #

Walking warm up/down 15:00 [3] 1.6 km (9:22 / km)

Up to start and back trying to stay dry

Orienteering race 56:09 [3] **** 5.35 km (10:30 / km) +110m 9:31 / km
ahr:146 max:169 spiked:8/17c

Aargh woeful. After #3 could t see so took glasses off which limits my ability to see distance- so grey shapes and phantom orange controls were my day. Took a bad tumble and caught shoulder on a stump- dazed but seemed ok. Had a couple of ok legs but compass generally off to right. Deserved to get punished today but just don't handle these foggy and rain squall conditions at all well. C- run and SL 3.9!

Thursday Oct 18, 2012 #

Note
slept:8.0 weight:62.6kg (rest day)

East coast bound. Have to note a highly unusual constellation of events in the generally unstable BP firmament - as in:
A) no injury and
B) no jet lag and
C) no unusual work stress (as in job move)
So really looking forward to a fun weekend at NAOC - highlight should be the beer tasting event. Looking forward to catching up with everyone.
BTW need to hear more trans-border trash talk from Ian S et al :-)
Yeah I know; gotta get your kicks somewhere (used to be Aussie Kiwi rivalry)

Walking (Map walk) 25:00 [1] 2.0 km (12:30 / km)

Around the model map.

Wednesday Oct 17, 2012 #

Walking 23:00 [1] 2.4 km (9:35 / km)

Planned RFD. Walk on the wild side- those biting Pairie winds - man o man!

Jogging warm up/down (Indoor) 9:00 [1] 1.6 km (5:37 / km)

Real easy but enough to stay loose for drills and stretching

Strength 30:00 [1] 0.6 km (50:00 / km)

Drills and more drills. Sequence of bounds, A and B skips, Carioca, hip drills and swings, butt kicks, knee lifts, power steps.

Stretching 20:00 [0]

With roller and trainer assisted, getting good range on hams and quads.

Tuesday Oct 16, 2012 #

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

Quick trot, nice day

Running (Fartlek) 23:52 intensity: (13:52 @2) + (10:00 @3) 4.8 km (4:58 / km) +20m 4:52 / km
ahr:135 max:151

60F so shorts and T again WTF! Anyhow steady effort with 20sec pick ups to 6min/mile pace. Kept it short but nice run on the ski trails.

Monday Oct 15, 2012 #

Walking 23:00 [1] 2.4 km (9:35 / km)

Sunny disposition.
PFW
M esay and core
T Fartlek strides
W easy with core and stretching
T rest travel
F race

Note

Comment on recent (cataclysmic?) revelations on the dirty sport of cycling - juicing was bad enough, but what's worse about L.A. is the deceit and cover up that went with the whole sorry affair - integrity??.
Now running; NYT today on Chris Hesch, distance runner who used EPO to gain an edge for the small purses offered at 5k races and above. Where is WADA when you need them, assuming they have a state of the art test for EPO? Would not be surprised to learn of doping in masters track, but fortunately have not seen it. Maybe because those with talent dont need it AND there is no financial incentive. At least I hope thats the case, however reality sometimes dashes dreams. Anyhow I hope to remain a niave idealist at heart.

Running warm up/down (Indoor track) 9:31 [2] 2.0 km (4:46 / km)

Keeping it lite.

Strength (Core ) 20:00 [2]

Mostly abs and some arms.

Stretching 6:00 [0]

Legs with roller and hip rotations.

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