Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: BP

In the 7 days ending Mar 11, 2013:

activity	#	time	miles		km		+m
Orienteering	2	1:35:12	7.85	(12:07)	12.64	(7:32)	300	26 /	30c	86%
Walking	3	1:24:00	4.78	(17:33)	7.7	(10:55)	75
Strength	2	50:00
Jogging	4	40:43	4.66	(8:44)	7.5	(5:26)	50
XC ski	1	28:08	3.36	(8:23)	5.4	(5:13)	90
Stretching	2	25:00
Total	6	5:23:03	20.65		33.24		515	26 /	30c	86%
[1-5]	6	4:58:03

1:36

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Monday Mar 11, 2013 #

Note

Late arrival back last night after delays and equipment failure, manged to squeeze onto last plane out of KC. Met Phil B's sister Andrea, waiting for same plane. Small world!

C • delays 2

Jogging warm up/down (treadmill) 11:20 [1] 2.0 km (5:40 / km) +20m 5:24 / km

Easy day for some core, but warm up the body first.

Strength (core) 15:00 [2]

Abs and hips, planks to finish.

Stretching 5:00 [0]

Legs with roller. No injuries or sore spots which is good.
General condition good, however need to get back into zone 5 with running.

Sunday Mar 10, 2013 #

Jogging warm up/down 6:00 [2] 1.0 km (6:00 / km)

Up to start and around with drills and stretching

Orienteering race (Green y day 2) 50:15 *** 6.44 km (7:48 / km) +150m 6:59 / km
spiked:14/16c

Steady with a couple of bobbles (1:30 maybe), on a technically easy course- just no running legs today- probably just lack of running conditioning lately. 2nd on day and overall- Rick B had good legs on this runners course. SL=5.7k.

Note

Now to focus on the JK in 2 weeks, with classic woodland orienteering and pits/depressions- seems like plenty of trail options for route choice based on old maps

C • JK 2

Day 2 - Green Y - Splits

Saturday Mar 9, 2013 #

Event: 2013 IS IC Championships

Jogging warm up/down 6:00 [2] 1.0 km (6:00 / km)

Jog to start plus some drills and stretching.

Orienteering race (Green Y) 44:57 *** 6.2 km (7:15 / km) +150m 6:28 / km
spiked:12/14c

Steady and uneventful run, perhaps too cautious but no big misses. Maybe 1-2 mins from hesitations, 2 small misses (#5 and #8) and route choice 8-9. Fun course and woods but not overly technical. SL 5.4 and best time on green 43:20ish by Rick B.

Day 1 - Green Y - Splits

Friday Mar 8, 2013 #

Walking warm up/down (Map walk) 33:00 [1] 2.7 km (12:13 / km) +75m 10:44 / km
(rest day)

Model event area, getting a feel for map and terrain- with wet feet!

Thursday Mar 7, 2013 #

Walking 27:00 [1] 2.5 km (10:48 / km)

Staying loose and trudging through new snow breaking trail.

XC ski (classic) 28:08 [2] 5.4 km (5:13 / km) +90m 4:49 / km

Easy ski over great groomed tracks at French - fresh air value!

Wednesday Mar 6, 2013 #

Walking 24:00 [1] 2.5 km (9:36 / km)

On roads for this one

Jogging warm up/down (treadmill) 17:23 [2] 3.5 km (4:58 / km) +30m 4:46 / km

Usual slow start and increasing speed from 6 up to 4:30 min/k pace

Strength 35:00 [2]

Shorter easier session tonite as part of taper. Plyos with box jumps 3x12, high box both feet, low box one foot with arm /shoulder work interspersed, then box skips front and side with rows and push ups. Plus sundry other leg and shoulder work.

Stretching 20:00 [0]

Extended session, trainer assisted and roller.

Note

PFW
Th ski
Friday easy warm up type run

Tuesday Mar 5, 2013 #

Note
(rest day)

Meeting day, travel day and heading back to another good 8" white stuff plus travel delays. No w/o today.

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