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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: BP

In the 7 days ending Oct 20, 2013:

activity # timemileskm+m
  Strength3 2:54:00
  Orienteering2 2:14:05 7.69(17:26) 12.38(10:50) 19014 /26c53%
  Walking3 1:04:00 4.07(15:43) 6.55(9:46) 40
  Jogging3 28:00 2.86(9:48) 4.6(6:05) 20
  Spin2 26:09 9.32(2:48) 15.0(1:45)
  Stretching2 20:00
  Running1 20:00 2.61(7:40) 4.2(4:46) 42
  Total7 7:46:14 26.55 42.73 29214 /26c53%

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MoTuWeThFrSaSu

Sunday Oct 20, 2013 #

Note

Very pleasant weekend spent with my eldest daughter. Dinner, lunches and Mr fixit man. Great to see her doing well and keeping the house in great shape!

Jogging warm up/down 10:00 [1] 1.6 km (6:15 / km)

Early start and chilly out. Remembered to do the hip drills.

Orienteering race (BD day 2) 1:11:49 intensity: (25:00 @2) + (30:00 @3) + (16:49 @4) ***** 6.13 km (11:43 / km) +80m 11:00 / km
spiked:5/13c

An abundance of caution today and a better effort navigation wise but still lots of bobbles. Squandered about 8 mins from hesitations and being off line, but the good news pretty much stayed in contact and the only overshoot on control 6 I caught reasonably early (continue to have a lot of bother with these short technical legs- underestimate). 30s on 2 looking on wrong boulder, 1 min on 3 getting into wrong bronchiole, 30s on 4 with right hand reentrant, very slow and steady to 5, 3 mins on 6 (ouch off to right and distracted), 2 mins to 11 and 30s aiming off too far (again to right).
Other good news is that foot help up pretty well. Overall 2 days good enough for 2nd in M55; tp who seems to excel in this terrain did it again, with Phil in 3rd. SL 5.2.

Note

At airport (again) and London bound. In return for having my O gear washed and mailed in, had to undertake the Rorschach test administered by Clinical psych in training. Apparently I am of sound mind and reasonably ! well adjusted personality. Whew, who'd have thunk.

Saturday Oct 19, 2013 #

Jogging warm up/down 6:00 [1] 1.0 km (6:00 / km)

Warm up,with some hip drills.

Orienteering race (BD day 1) 1:02:16 intensity: (10:00 @2) + (30:00 @3) + (22:16 @4) **** 6.25 km (9:58 / km) +110m 9:09 / km
spiked:9/13c

Beautiful sunny day, nice IPA at the finish, caught up with some old friends and nice woods- all made for a positive experience. Apart from that, so so O, but had fun anyhow. Out of practice with NE terrain, lack of confidence, hesitancies , sloppiness all made for a B run; dropped about 10 mins out there. 1 min off to left at 1, 2 mins on way to 2 by running down track the wrong way, 6 mins at 7 had to relocate back at 6, overshoot at 11 for 1 min. So room for improvement. SL 5.1

Friday Oct 18, 2013 #

Strength 1:30:00 [1]

Around 3 hours of yard work, tidying up, getting ready for a NE winter inCarlisle

Thursday Oct 17, 2013 #

Note
(rest day)

Travel day

Walking 24:00 [1] 2.4 km (10:00 / km) +40m 9:14 / km

EOD shake out. Back to old haunts (pre Halloween) and short ramble through Carlisle Pines.

Wednesday Oct 16, 2013 #

Walking 15:00 [1] 1.75 km (8:34 / km)

Rain cleared but Brrr chilly - almost needed hat and gloves.

Note

Getting organized for another Cambridge-Cambridge double, with a detour to Carlisle house and NH O meet on the way. Not sure what to expect experience wise this weekend as have (sadly) become disillusioned by the std A meet ambience- or maybe even O itself. We shall see......

Note

Happy note - those nice people at Delta (currently my favorite airline) have got me TSA precheck status- little things that should help passge through security. Now I really should apply for the Global Entry program.

Spin warm up/down 10:01 [2] 5.0 km (2:00 / km)

Easy spin high cadence

Strength 1:00:00 [2]

Legs, arms and core in supersets. Balance on bosu, battle rope, and the vipr.

Stretching 15:00 [1]

Hip drills and legs with roller

Tuesday Oct 15, 2013 #

Note

Miserable rainy day - so no walkies.

Jogging warm up/down (Treadmill) 12:00 [2] 2.0 km (6:00 / km) +20m 5:43 / km

Plain old miserable outside.

Running intervals (Treadmill) 20:00 intensity: (10:00 @2) + (7:00 @3) + (3:00 @4) 4.2 km (4:46 / km) +42m 4:32 / km

Aimed for some threshold work, but nothing too arduous. Plan was 10 x 1 min on @ 6:40 pace with 1 min float between. Target HR 120-160. Cruising comfortably with HR around 150, so upped the pace for last few to 6:22. Will have to push harder to get more zone 4 time.

Stretching 5:00 [1]

Legs with roller

Monday Oct 14, 2013 #

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

Cold change - chilly

Spin warm up/down (Lemond) 16:08 [2] 10.0 km (1:37 / km)

Keeping loose

Strength 24:00 [2]

Hips, abs and core with leg balance work.

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