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Attackpoint - performance and training tools for orienteering athletes

Training Log: BP

In the last 7 days:

activity # timemileskm+m
  Walking5 1:43:00 6.28(16:25) 10.1(10:12)
  Strength1 1:00:00
  Jogging3 27:10 2.98(9:07) 4.8(5:40)
  Stretching4 25:00
  Trail running1 20:30 1.99(10:19) 3.2(6:24) 45
  Drills 2 13:00 0.37 0.6
  Track2 3:43 0.93(3:59) 1.5(2:29)
  Total6 4:12:23 12.55 20.2 45
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Wednesday Feb 22 #

Stretching 5:00 [1]

Dynamic

Strength 1:00:00 [3]

ABCs, then legs, arms and core 4x6:

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

Picking up dog meds

Tuesday Feb 21 #

Jogging warm up/down (Indoor) 6:30 [1] 1.2 km (5:25 / km)

4 laps plus some strides

Drills warm up/down 5:00 [2]

ABCs

Stretching 5:00 [1]

Dynamic

Track intervals (Indoor) 1:40 [4] 0.6 km (2:47 / km)

Indoor at Bethel, acting as rabbit. 2x300m TT kinda effort with complete recovery between. Racing flats.
49.5 (32.6, 16.9)
49.2 (33.5, 15.7)

Walking warm up/down 6:00 [1] 0.6 km (10:00 / km)

Short cool down and off to work.

Monday Feb 20 #

Jogging warm up/down (indoor) 10:40 [2] 2.0 km (5:20 / km)

Stretching 10:00 [1]

Static and dynamic

Sunday Feb 19 #

Walking 26:00 [1] 2.5 km (10:24 / km)

Trail running (XC trails) 20:30 [3] 3.2 km (6:24 / km) +45m 5:59 / km

Very muddy trails, so a slow slippery plod for a shake out effort.

Saturday Feb 18 #

Walking 25:00 [1] 2.3 km (10:52 / km)

Jogging warm up/down 10:00 [2] 1.6 km (6:15 / km)

A few laps with 4x100 strides

Drills warm up/down 8:00 [2] 0.6 km (13:20 / km)

ABCs

Stretching 5:00 [1]

Dynamic

Track intervals (Outdoor) 2:03 [3] 0.9 km (2:17 / km)

40F and no snow on track (would have preferred indoors however track not available). Keeping Jim S company as he tunes up for world indoor champs in March. Reentry workout at 80% effort aiming for 4x150 with 3 min R- ended up doing 5 as I felt pretty good and moving OK. Range was 24.5-25.5; opened up on the last one for 23.5 (200 equivalent = 33.9-31.5). Five and done!

Walking 5:00 [1] 0.6 km (8:20 / km)

Easy cool down

Friday Feb 17 #

Walking 16:00 [1] 1.6 km (10:00 / km)
(rest day)

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