Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: BP

In the 7 days ending May 11, 2013:

activity	#	time	miles		km		+m
Walking	6	2:49:30	10.44	(16:14)	16.8	(10:05)
Strength	3	2:28:00
Jogging	4	1:17:34	8.89	(8:43)	14.31	(5:25)	110
Running	1	1:04:13	8.16	(7:52)	13.14	(4:53)	190
Orienteering	1	58:56	5.11	(11:32)	8.22	(7:10)	160	19 /	20c	95%
Stretching	4	25:00
Drills	2	22:30	1.62	(13:56)	2.6	(8:39)
Spin	1	15:05	4.5	(3:21)	7.25	(2:05)
Track	1	4:53	0.99	(4:55)	1.6	(3:03)
Total	7	9:45:41	39.72		63.92		460	19 /	20c	95%
[1-5]	7	9:20:41

2:52

0:00

» now

Saturday May 11, 2013 #

Event: MNOC Battle Creek

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

Blustery old day.

Orienteering race (Red at Battle Creek) 58:56 *** 8.22 km (7:10 / km) +160m 6:32 / km
spiked:19/20c

Across town and the ole Miss. to St. Paul: almost had to give up getting there with I 94 E closed! Anyhow made it following a grand tour of the Twin Cities.
Ran the red course and pretty steady effort, with no major bobbles. A couple of minutes dropped partly in the green around 12 (missed the small trail exiting the area) and frustratingly having to retire shoelaces 3x (forgot to tape them:( Also slight overrun on 15. NB scale was 1:7500 which I didn't realize till I studied the map later- wondered why things came up faster than expected. Ran the long way round from 20 to F - north side of lakes !! SL = 6.7

Red - Splits

Friday May 10, 2013 #

Event: 2013 U.S. Individual Championships/Team Trials

Walking 26:00 [1] 2.4 km (10:50 / km)

LT escape - sunny but cool.

Jogging warm up/down (Trail) 20:36 [2] 3.7 km (5:34 / km) +50m 5:13 / km

Trail testing some new shoes and inserts.

Thursday May 9, 2013 #

Event: Medtronic Mile

Jogging (treadmill) 31:34 6.0 km (5:16 / km) +60m 5:01 / km

Rare LT trip to gym (involves, drive, change, wo, shower, drive). No plan and legs were tired, so warmed up a mile and a bit then threw in some tempo pace (5kish) 5x400m (1:38-1:35) with short (200m ie1:20-1:30) recovery. Then jogged as cool down and done- back to an afternoon of meetings :(

Wednesday May 8, 2013 #

Note

Missed the deadline for online entry for medtronic mile, so another year it will have to be.

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

A bit more leisurely than the usual LT power walk on account of humidity.

Note

Comparing back to last year and track season run up - got an earlier start thanks to weather on East Coast. Mid April was running 10x200 at 35/36 secs then mid May 33 secs with 300s in 48-50 and 400s in 70's. Early season (May) 800m race in 2:22, 400m in 61 and a 600m TT in 1:44. So judging from last night am not too far off getting back to race form. Body integrity pending, need to stick at it.

Jogging warm up/down (Indoor) 8:24 [2] 1.61 km (5:13 / km)

Mile warm up before strength

Strength 55:00 [3]

10 mins abs then push ups, toe touches and squats to warm up. 4x10 goblet squats (40#), hi box jumps, mid box from seated and drop downs, glut/ham raises, rows 60#, should presses 40#, shoulder raises front and side to fatigue, death crawl with 15# each arm, 12# slam downs and done!

Stretching 10:00 [0]

Trainer assisted.

Tuesday May 7, 2013 #

Jogging warm up/down 10:45 [2] 2.0 km (5:23 / km)

Before intervals with 4x50m strides.

Stretching 5:00 [0]

Dynamic and static hips and legs.

Drills warm up/down 10:00 [1] 1.0 km (10:00 / km)

Std routine 2x50m (a ,b skips, hi knees, butt kicks, Carioca, backward running).

Track intervals (Outdoor) 4:53 1.6 km (3:03 / km)

Outdoor track at last. Beautiful 77F with mod breeze down home straight. Plan was 8x200m at target mile pace- 40s per 200m @ 85% effort (run in lane 3 off the stagger). Well failed on target pace; got carried away on first (audience maybe?) then settled in and went just fine. Focused on good running form with 200m walk/jog (1:30-1:45) between: pace was more 800 ish (although this target would be 35sec). Have captured as 2 sets of 4 as splits so I can build to 12 or so later in season and compare back; no break between sets. Went as follows:
35, 38, 37, 38, 38, 38, 36, 33. Last one was more like 90% and 800m effort. Avg = 36.6

C • seems fast as usual - up to... 2

Jogging warm up/down 6:15 [1] 1.0 km (6:15 / km)

Short warm down as track being taken over by Lax.

Walking 21:00 [1] 2.0 km (10:30 / km)

LT outing - gorgeous spring day!

Walking warm up/down (Walk / jog) 12:30 [2] 1.6 km (7:49 / km)

The bits between the intervals.

200m intervals - Splits

Monday May 6, 2013 #

Walking 33:00 [1] 3.5 km (9:26 / km)

Very nice 70F

Spin warm up/down 15:05 [2] 7.25 km (2:05 / km)

Easy load, cadence 100+/-5

Stretching 5:00 [0]

Rollering it out.

Strength 15:00 [2]

Hips and abs.

Drills (indoor track) 12:30 [1] 1.6 km (7:49 / km)

2x40 m with walk between; A skip, B skip, high knees, butt kicks, carioca, laterals, bounding, wind sprints, backward running. Getting the legs pumping for tomorrow.

Sunday May 5, 2013 #

Running long (Road) 1:04:13 13.14 km (4:53 / km) +190m 4:33 / km
ahr:140 max:157

Return (first time since Oct) to the Medicine Lake 8 + a bit. Started off at a pace I felt I could comfortably maintain for an hour - turned out to be 8 min/mile - and kept the GPS on menu mode for the most part so I wouldn't get distracted.
Pleasanter day 40F and light breeze across lake made for good running conditions. Progression run with 4 mile splits in 32:32 (8:08) and 30:40 (7:40) and last k in under 4 mins (3:56) without undue effort. So a decent first long outing for the year without complaints or soreness.

Stretching 5:00 [0]

Rollering the legs as yard chores beckon; have honey do list as SO is in Boston.

Strength (Arms) 1:18:00 [2]

Spring clean up; raking and carrying.

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

Warmed up to a balmy 50F; feels like spring might be here.

Note

A pretty decent week, energy and balance wise; recovered well post AR.
Packed away the snow boots and skis for another year :)

« Earlier | Later »