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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 7 days ending Sep 28, 2009:

activity # timemileskm+m
  Walking7 2:45:00 10.85(15:12) 17.46(9:27)
  Strength2 1:44:15 8.0 12.88
  Running4 1:19:33 11.35(7:01) 18.26(4:21) 240
  Orienteering1 30:47 3.29(9:21) 5.3(5:48)17 /23c73%
  Track1 2:38 0.62(4:14) 1.0(2:38)
  Total7 6:22:13 34.11 54.9 24017 /23c73%
averages - weight:62.6kg

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TuWeThFrSaSuMo

Monday Sep 28, 2009 #

Walking 24:00 [2] 1.6 mi (15:00 / mi)

No time for anything else today- packed / checked in. Clear work and head to Logan

Sunday Sep 27, 2009 #

Running warm up/down 15:00 [2] 2.5 km (6:00 / km)

Orienteering (sprints) 30:47 [4] *** 5.3 km (5:48 / km)
spiked:17/23c weight:62.6kg

Menotomy rocks- nice sprint area. Map exchange format sprint with 1.6k and 1.8k. OK run but sloppy with 1:45 in errors/poor route choice (splits 9:42 and 11:04). Ran yellow straight after; 1.9k in 10:01 (about 20 sec error on wrong trail). Actual distance 5.6k. Last year ran 6.7 k motala here in 39:47 (5.9m/k)- so about par for the course.

Walking warm up/down 25:00 [2] 1.5 mi (16:40 / mi)

Saturday Sep 26, 2009 #

Walking 45:00 [2] 2.5 mi (18:00 / mi)
(rest day)

Friday Sep 25, 2009 #

Walking warm up/down 14:00 [1] 1.0 mi (14:00 / mi)

Strength (Day at the Office) 45:00 [2]

A few hours volunteering at Caspar a half way house in Cambridge- yard work- mowed the lawn using a human-powered hand mower- hence logging as training! And fall leaf clean up- end result looked very nice. Beautiful day and a worthwhile cause.

Running (easy trail) 24:10 intensity: (15:00 @2) + (9:10 @3) 5.0 km (4:50 / km) +40m 4:39 / km

5k XC- superb fall conditions- the summer we didn't have- barely got out of 2nd gear (splits 12:41 and 11:29) but good to stretch out the legs.
And from last weekend, transient fame in our local rag the Carlisle Mosquito:
http://www.carlislemosquito.org/ (photos Sept 25)

Thursday Sep 24, 2009 #

Walking warm up/down 17:00 [2] 1.25 mi (13:36 / mi)

Strength (Stretching) 35:00 [1]

Strength (spin) 24:15 [3] 8.0 mi (3:02 / mi)

Wednesday Sep 23, 2009 #

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

Running warm up/down 17:00 [2] 1.7 mi (10:00 / mi)

Running (Uphill) 22:59 intensity: (5:00 @3) + (15:00 @4) + (2:59 @5) 4.0 km (5:45 / km) +200m 4:36 / km
weight:62.6kg

Treadmill incline to 10%- average 5%. HR 88-90% so at threshold for most of workout. Good recovery.

Tuesday Sep 22, 2009 #

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

Running warm up/down 24 [2] 2.5 mi (10 / mi)

Warm up for track with stretching

Track 2:38 [3] 1.0 km (2:38 / km)

Rescheduled track to earlier in the week and kept it light, short and "easy". After warm up and some strides did 10x100m at 90% effort, which was 14-16 sec per leg with 100m jog between. Focused on form with knee lift and arm action to stay fluid. More stretching, cool down and called it a day.

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