Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: BP

In the 7 days ending May 4, 2013:

activity

time

miles

MTB

2:53:08

26.97

(6:25)

43.4

(3:59)

Orienteering

2:13:47

7.64

(17:30)

12.3

(10:53)

21 /

21c

100%

Walking

1:57:28

7.27

(16:09)

11.7

(10:02)

Strength

1:40:00

Drills

1:02:00

Jogging

1:01:51

7.13

(8:40)

11.48

(5:23)

Stretching

39:00

Running

37:56

4.85

(7:50)

7.8

(4:52)

Paddle

21:55

1.49

(14:42)

2.4

(9:08)

Spin

15:00

4.01

(3:45)

6.45

(2:20)

Total

12:42:05

59.36

95.53

21 /

21c

100%

[1-5]

12:03:05

5:28

0:00

» now

Saturday May 4, 2013 #

Note

Spin warm up/down 15:00 [2] 6.45 km (2:20 / km)

Something different

Strength 45:00 [2]

15 min abs then 4 sets 30sec of box jumps, lunges, drops, push ups, dips, biceps curls and hips.

Jogging warm up/down (Treadmill) 12:00 2.48 km (4:50 / km)

2 mins jog, 2x4 mins at 7:30 with 2 mins between, then done.

Stretching 5:00 [0]

Std legs routine

Walking 25:00 [1] 2.4 km (10:25 / km)

Cold and miserable out.

Note

Reflection on training: Evolution in the last 3 years has seen me do more strength including plyos, mod amount of running with more HIIT and a lot less biking. Seems to have helped preserve speed without too much loss of distance endurance. Also note that I really need the walking to stay loose and the drills to get the muscles pumping again.

Friday May 3, 2013 #

Running warm up/down (running form - indoor) 9:34 [2] 2.0 km (4:47 / km)

Short progression run (5:04, 4:30)

Drills 55:00

Jump rope warmup, 2x10 dynamic stretches (scorpion , eagle), hip drills and hurdles, then 2 sets x 40m of A skip, B skip, skip/hop, high knees, butt kicks, carioca, backward running, bounding. Finished with 3x30m falling starts.

Stretching 7:00 [0]

Foam roller on legs to finish.

Note

In reality it is the 83rd day of February here in the TC- snow falling but not accumulating- geez!

Note

Pushing the limits?
http://live.solarimpulse.com/

Thursday May 2, 2013 #

Walking 23:00 [2] 2.4 km (9:35 / km)

No snow- but biting/cold wind.

Jogging warm up/down (Indoor) 10:49 [2] 2.0 km (5:25 / km)

Warm up before drills, stretching and then intervals.

Drills warm up/down 7:00 [1]

Skips (A and B), high knees, butt kicks, carioca.

Stretching 10:00 [0]

With and without roller

Running intervals 13:42 2.8 km (4:54 / km)

Proscribed workout (around mile pace) 200, 400, 600, 400, 200 ladder; which was needed for confidence to execute longer intervals (been too long). Anyhow not as bad as I anticipated, and made it to zone 5 for first time in months- ie last 200 of the 600. Recovery was 200m walk jog between each (1:25) except for 400m after the 600 (3:00). Ints as follows: 42/86/2:07/85/39. So OK but more work to be done!

C • Nice workout 2

Jogging warm up/down 12:06 [2] 2.0 km (6:03 / km)

Easy pace w/d to finish.

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

Wednesday May 1, 2013 #

Jogging warm up/down (Indoor track) 10:52 [2] 2.0 km (5:26 / km)

Before strength

Strength 55:00 [3]

10 mins drills to get legs engaged then some core followed upper body (chest and shoulders) focus with 4x10 bench presses,flys, lats, dips etc.

Stretching 10:00 [0]

With roller and quad stretches.

Tuesday Apr 30, 2013 #

Walking 22:00 [1] 2.1 km (10:29 / km)

Warm / windy at LT.

Jogging warm up/down (indoor track) 10:49 [2] 2.0 km (5:25 / km)

Cooling off and blustery outside- so indoors for some speed work

Running intervals 14:40 3.0 km (4:53 / km)

8x200m @ 85% with 200m walk/jog recovery between. Focused on smooth form with forefoot strike rather than just speed. Aimed for around 5:15 pace. Went as follows (rounded to nearest sec)
40 (121)
41 (123)
41 (122)
40 (120)
40 (119)
39 (120)
39 (119)
38

Jogging warm up/down 5:15 [2] 1.0 km (5:15 / km)

Quick cool down. Kept the session short and sweet to ensure leg recovery.

Stretching 7:00 [0]

Legs with and without roller.

Note

Just learned my track training buddy Jim Schoffman M59 posted a decent early season outdoor 800m time of 2:25 and change at the drake relays. So game on and track here we come!

Monday Apr 29, 2013 #

Note
(rest day)

Fully mobile today- this is good :)

Walking 24:00 [1] 2.4 km (10:00 / km)

Some low intensity ex to keep the legs moving - quads a little stiff but not too bad.

Walking 23:28 [1] 2.4 km (9:47 / km)

Too nice an evening to waste. Quick trip into the back yard to confirm that Medicine lake had indeed "iced out" - it had!

C • check out this new report about Medicine Lake.... 2

Sunday Apr 28, 2013 #

Event: AR Tune Up

Note

AR tune up, courtesy of MNOC (Mike and Julia as course setters and MNOC helpers). Warm 80F and windy day down in bluff country towards Rochester.
Nice course with some fun twists (eg the aerial map nav section). Nav was spot on; note to diary however, that no time (at all, even spin bike!) on a bike for 16 mo is going to show- and it did especially on the hills and into the wind. Felt a sense of achievement though, and at times definitely a HTFU opportunity- ie dig deep physiologically needed at times. Leg by leg follows. NB TA e punches were punched on the way into a transition, so leg items include ------ around time changing gear / feeding etc. Oh yeah went solo as team BP.
Total time on course = 5:28:46. Total distance 56.9km

Orienteering 11:35 [3] ** 1.3 km (8:55 / km)
spiked:4/4c

With gear and pfd around scout camp with crude map to TA1 canoe put in.

Paddle 21:55 [3] 2.4 km (9:08 / km)

Across the lake wind from SE. (TA time about 1 min)

Orienteering (Aerial map nav) 19:22 [3] *** 2.1 km (9:13 / km)
spiked:7/7c

Fun section this, going by vegetation features (TA time= 2 mins)

MTB 48:11 [3] 14.5 km (3:19 / km)

Left TA 2 in 5th and got reeled in pretty quickly especially by the teams out there today. TA time= 5 min.

Orienteering 1:17:59 [3] *** 6.8 km (11:28 / km)
spiked:7/7c

Miesville ravine park - basic map but good contours from LIDAR base. Lots of deadfall, so this was slow going at times; nav was sound so made up some places. TA time = 2 mins.

MTB 2:04:57 [3] 28.9 km (4:19 / km)

Man this was tough- legs were hurting after 10 km, had to take a bonk break to refuel and stretch. Had to focus on one CP leg at a time, wind shifting to South gave tricky cross wind and then headwind. Pleased to finish this phase. As 2 teams blew passed me into the wind, wished I had a tow from a teammate! No cycle leg conditioning here I'm afraid. TA time= 14 mins (includes the anti-bonk break).

Orienteering (Map section) 24:51 [3] ** 2.1 km (11:50 / km)
spiked:3/3c

Back to Boy Scout camp map-rudimentary with score O format - running short of time, so took 3 controls and called it a day. TA time = 2 mins.

Note

A few aches and pains but no injuries: had trouble getting out of the car after the 1hour drove home, but otherwise mobile- a good thing :)

LESS than full course - Splits

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