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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: BP

In the 7 days ending Nov 8, 2014:

activity # timemileskm+m
  Walking6 3:12:00 11.62(16:31) 18.7(10:16)
  Buckthorn bashing1 3:00:00 3.42(52:40) 5.5(32:44) 1000
  Strength3 2:20:00
  Orienteering1 1:04:24 4.66(13:49) 7.5(8:35) 1009 /12c75%
  Massage1 1:00:00
  Jogging2 30:00 3.36(8:56) 5.4(5:33) 28
  Drills 2 15:00 0.31 0.5
  Running1 14:48 1.99(7:27) 3.2(4:38) 32
  Stretching2 13:00
  Track1 9:09 1.24(7:22) 2.0(4:35)
  Total7 11:58:21 26.59 42.8 11609 /12c75%
  [1-5]7 10:58:21

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SuMoTuWeThFrSa

Saturday Nov 8, 2014 #

Event: NEOC: 2014 Troll Cup
 

Orienteering race 1:04:24 [4] **** 7.5 km (8:35 / km) +100m 8:03 / km
spiked:9/12c

Went through the motions

Strength 1:00:00 [2]

Yards chores- winterizing Carlisle part 1

Green - Splits

Friday Nov 7, 2014 #

Note

En route to BOS (and fortunately not a 4 am job) and looking forward to seeing daughter #1 and checking in on Carlisle house. Realize that I don't care much about the O this weekend- anyhow....

Walking 45:00 [1] 4.2 km (10:43 / km)

Around Carlisle Pines, coldish day.

Thursday Nov 6, 2014 #

Walking 39:00 [1] 4.0 km (9:45 / km)
(rest day)

Fall tranistioning to winter

Wednesday Nov 5, 2014 #

Walking 25:00 [3] 2.5 km (10:00 / km)

Got rained on

Drills warm up/down 10:00 [1]

Before strength session

Strength 1:00:00 [3]

Session as follows:

​SL Lunges 3 x 12
Reverse Lunges with Arm Iso 3 x 12
SA Shoulder Press 3 x 12

Skaters 3x
Squat and Throw MB Toss 3 x 10
Lateral Band Shuffles 3x

Side to Side Slams 3x 12ea
High Knees on Box 3x 20 sec
SL RDLs on Blue pad 3 x 12

Suit Cases w/MB- 3 x 15
Toe Touchers 3 x 15
Dead Bugs 3 x 15

Wall Hurdles 3 x 12
Cat and Cow 3 x 15
Reach through 3 x 15

Tuesday Nov 4, 2014 #

Walking 30:00 [1] 3.0 km (10:00 / km)

Blustery out

Note

7.85 (up over 2pts in 1 year)- time is nigh.
C • You have a date yet? 6

Jogging warm up/down (Treadmill) 15:00 [2] 2.8 km (5:21 / km) +28m 5:06 / km

Mile before and a bit after

Running (Treadmill) 14:48 intensity: (8:48 @3) + (6:00 @4) 3.2 km (4:37 / km) +32m 4:24 / km

Cold, dark and windy outdoors, so time to rekindle my on again off again love/hate treadmill relationship. Had no plan in mind, but improvised after warm up to do a "broken mile" of 16x100m (6 min pace) with recovery 100m around 8:30 pace. Eased into it and felt pretty good at end, maintaining form well.

Massage 1:00:00 [0]

Monthly musculoskeletal maintenance.

Monday Nov 3, 2014 #

Walking 25:00 [1] 2.5 km (10:00 / km)
(rest day)

Cool Fall day

Stretching 8:00 [1]

Legs with roller and hip exes

Strength 20:00 [2]

Core and abs

Sunday Nov 2, 2014 #

Walking 28:00 [1] 2.5 km (11:12 / km)

Quite pleasant out

Buckthorn bashing 1:00:00 [2] 2.0 km (30:00 / km) +250m 18:28 / km

Up and down a 40 deg slope part 1

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

Mile before with 4x100m strides and a bit after workout

Drills warm up/down 5:00 [2] 0.5 km (10:00 / km)

Hips and other dynamic routines

Track intervals 9:09 intensity: (5:00 @3) + (4:09 @4) 2.0 km (4:35 / km)

Mile pace 100m alt with 100m jog recovery (r). As follows to nearest whole sec:
21 (32)
21 (35)
22 (35)
21 (35)
21 (35)
20 (34)
21 (36)
21 (35)
21 (33)
20 (30)
1 km in 3:29, recovery 5:40

Buckthorn bashing 2:00:00 [2] 3.5 km (34:17 / km) +750m 16:33 / km

Another session and about 1/2 way done. Hard yakka!
C • Well Done!! 4

Stretching 5:00 [1]

Legs with roller.

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