Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 7 days ending Jun 21, 2009:

activity	#	time	miles		km		+m
Walking	6	2:15:00	9.75	(13:51)	15.69	(8:36)
Strength	4	2:00:00	20.6		33.15
Orienteering	2	1:22:22	6.06	(13:35)	9.76	(8:26)	320
Running	3	1:03:00	6.5	(9:42)	10.46	(6:01)
Track	1	4:37	0.99	(4:39)	1.6	(2:53)
Total	7	6:44:59	43.91		70.66		320

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Sunday Jun 21, 2009 #

Orienteering race (Woodmount Hollis NH) 26:38 [4] *** 3.4 km (7:50 / km) +70m 7:06 / km

Nice course on interesting map- drizzly but not humid. Confident run and energy good- solid run with minor misses on 4/13c = 90sec. Drifting left with thumb compass. Felt good afterwards.

Saturday Jun 20, 2009 #

Event: NEOC: Forest Park Sprints and Picnic

Orienteering race (Sprint 1) 27:19 [4] ** 3.17 km (8:37 / km) +125m 7:12 / km

Humid, legs heavy and without warm up slow to get out of the box. Execution mostly OK with major error on 4-5 way off trail and bushwhack thru the green (!), miss on 7 and poor route choice on 8-9.

Orienteering race (Sprint 2) 28:25 [4] *** 3.19 km (8:54 / km) +125m 7:27 / km

Warmed up after Sprint 1- better effort, slight miss on 3, overshoot on 9 and long trail option to north to 11. Otherwise reasonably confident run with minimal hesitation on execution

Walking warm up/down 40:00 [2] 2.5 mi (16:00 / mi)

Walk with Maddi- plus mozzies.

Sprint 1 - Splits

Sprint 2 - Splits

Friday Jun 19, 2009 #

Walking warm up/down 20:00 [2] 1.5 mi (13:20 / mi)

Running 18:00 [3] 2.0 mi (9:00 / mi)

mod easy to get legs turning over

Strength (exercise bike) 20:00 [3] 6.0 mi (3:20 / mi)

random program before run

Thursday Jun 18, 2009 #

Walking 15:00 [3] 1.25 mi (12:00 / mi)

Wednesday Jun 17, 2009 #

Walking warm up/down 20:00 [2] 1.5 mi (13:20 / mi)

Strength (strength) 30:00 [3]

kettlebell, trx and free weights for legs, core and arms

Running warm up/down 25:00 [3] 2.5 mi (10:00 / mi)

Plus a couple of 100m strides prior to 400s

Track (Speed reps) 4:37 [5] 1.6 km (2:53 / km)

Aim was to do the PG 4x400s, wasn't sure how this would go after squats and sumo lifts earlier in day. Warm up with 100m strides was OK so went ahead- basically a tune up for Carlisle OHD road mile next week. Target 70 secs, ran 68, 71, 72, 66 at 95% effort, with 400 walk between; felt like a good solid workout.

Tuesday Jun 16, 2009 #

Walking 20:00 [2] 1.5 mi (13:20 / mi)

Walk to work stretches the legs out. Generally feeling better than last week - allergies?

Strength (bike) 40:00 [3] 14.6 mi (2:44 / mi)

A nice mentally relaxing work out

Monday Jun 15, 2009 #

Walking warm up/down 20:00 [2] 1.5 mi (13:20 / mi)

Running (easy) 20:00 [2] 2.0 mi (10:00 / mi)

Strength (weights) 30:00 [3]

kettle bell for upper body and core

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