Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: BP

In the 7 days ending Feb 3, 2013:

activity

time

miles

Strength

1:20:00

XC ski

1:03:26

7.33

(8:39)

11.8

(5:23)

180

Massage

1:00:00

Jogging

58:45

6.46

(9:05)

10.4

(5:39)

Orienteering

46:16

4.97

(9:18)

8.0

(5:47)

12 /

14c

85%

Running

38:48

4.97

(7:48)

8.0

(4:51)

Walking

36:00

2.17

(16:33)

3.5

(10:17)

Stretching

35:00

Total

6:58:15

25.91

41.7

180

12 /

14c

85%

[1-5]

5:23:15

averages - weight:65.3kg

1:54

0:00

» now

Sunday Feb 3, 2013 #

XC ski (classic) 1:03:26 [2] 11.8 km (5:23 / km) +180m 5:00 / km

Slo to go this am - energy banks need repletion from travel / work/ running reentry combo. Anyhow, fresh snow and groomed trails open again at French, so had to go classic. Aimed for an hour at mellow pace, just enjoying the woods. Wax was LF4 (same as yesterday 10F/60%/ns)

Stretching 15:00 [0]

With roller on legs and feet.

Saturday Feb 2, 2013 #

Event: City of Lakes Loppet Ski Orienteering

Orienteering (Ski) 46:16 [3] *** 8.0 km (5:47 / km)
spiked:12/14c

Fun blue ski, but cold day (7F) out on the lakes. Butterfly course set by Pete W, with a mass start. Felt really tired mentally and physically so really didn't get into race mode. Two (classic?) rookie mistakes; managed to loose my map so several hundred back track- ouch- and some poor route choices where shorter line and taking off skis would have been better. Also managed to do an ungraceful fall off the lake bank! So guessing about 5 min left on the course.
Ali rocked the course in 29min and Soup showed us old guys how to do it in40 mins.
Big thanks to Pete, Julie, Ian, Erin and other MNOC helpers.

C • splits are posted on AP 6

Friday Feb 1, 2013 #

Note
(rest day)

All day meeting = good excuse to rest up for ski O tomorrow.

Thursday Jan 31, 2013 #

Jogging warm up/down 18:00 [2] 3.2 km (5:37 / km)

Mile before and mile after w/o

Running tempo (treadmill) 19:12 4.0 km (4:48 / km)
ahr:130 max:157

Sort of tempo w/o with alternating 1 min around 10k pace (9mph) and 1 min float (7mph) for 4km. Felt solid.

Stretching 5:00 [0]

Legs and feet with roller

Wednesday Jan 30, 2013 #

Walking 36:00 [1] 3.5 km (10:17 / km)

LT walk to lunch and back- temp dropping and snowing! However, business and excercise accomplished in one.

Jogging warm up/down 8:45 [2] 1.6 km (5:28 / km)

Before strength

Strength 1:00:00 [3]

Core (hips and 10 mins abs). legs with squats (3x15 c 100#) interlaced with box jumps (18", 3x12) then 3 x15 hams (80#), quads (90#) cleans (75#) then arms with rows and decline push ups3x15.and so continues the Alberto Salazar (Mo Farrah /Galen Rupp) program:) as my trainer and I are big fans of the transformation that those athletes (from puny distance guys!) underwent with strength conditioning. OK we can all dream!

Stretching 10:00 [0]

Legs with roller

Tuesday Jan 29, 2013 #

Jogging warm up/down (treadmill) 15:00 [2] 2.6 km (5:46 / km)

Mile before and 1 k after intervals

Running intervals (treadmill) 19:36 4.0 km (4:54 / km)

Cruise intervals @ T pace- getting back into to it, so 4x800m around 6:30 pace on 5 min cycles with walk jog 200m recovery. Efforts were 3:20, 3:16, 3:16, 3:12.
Got some work to do!

Stretching 5:00 [0]
weight:65.3kg

Legs and feet with roller

Massage 1:00:00 [0]

Tune up

Monday Jan 28, 2013 #

Jogging warm up/down (Treadmill) 17:00 [2] 3.0 km (5:40 / km)

Hotel gym early

Strength (Core) 20:00 [2]

Core with hips, arms / shoulders.

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